Training For The Ectomorph!
Ectomorphs are usually "hard gainers" when it comes to gaining muscle mass. They typically maintain a slim appearance despite their high caloric intake. They also often have elongated muscle bellies that gives them a streamlined appearance.
Ectomorphs usually have difficulty putting on mass. They train consistently and are often frustrated by the lack of gains. Ectomorphs aren't as powerful as mesomorphs yet they often trying to use the same weight often at the expense of form.
- Use moderate weight that allows you to get 6-12 reps per set.
- Use 2-3 exercises per muscle group with 3-4 sets.
- Train only one muscle group per session.
- Stick with basic compound movements and keep it simple.
While Ectomorphs tend to have difficulty gaining mass, they also tend to accumulate less fat than most people. Also, ectomorphs need little or no cardio to maintain a lean appearance. Too much cardio will further increase their metabolism making it even harder to put on mass.
An ectomorph will benefit most from a diet that is high in
carbs, and moderate in
fat. Take carbs in proportion to your protein, the ratio should be about 2:1. Ectomorphs tend to be
insulin resistant, so they need to consume more carbs in order to promote growth.
When selecting carbs, choose those that have a low glycemic indices so your weight gain will primarily be muscle. Pay careful attention to how the carbs seem to affect your physique. If you appear flat then increase your carbs till your muscles appear fuller. If your muscles appear soft then try cutting down on carbs and decreasing fat intake because your insulin levels may be to high. This will cut down water retention while maintaining muscle fullness.
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With fat, start by taking in moderate amounts. Fats will only become your enemy if you consume too much and limit it to saturated fats. Otherwise fat is important in helping you maintain
strength, energy, and well being. A good way to avoid cravings is to eat eight meals a day. Ectomorphs have higher
metabolic rates. As a result, they require constant calorie consumption.
- 2g of protein per pound of bodyweight. (200 lb person = 400g Protein)
- 4g of carbs per pound of bodyweight. (200 lb person = 800g carbs)
- Eat at least 6 times a day. (Every 2-3 hours)
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