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Read Brad’s study here: The mechanisms of muscle hypertrophy and their application to resistance training. And read Brad’s full research PDF here. Don’t Fall for These Ectomorph Myths – Fitness, hypertrophy, hard gainer, Ectomorphs were thought of as fragile and breakable, so infrequent training was . “I’m very proud to let you know that your ectomorph program did work with me! I should have read your articles and spend more time on internet before doing.

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If you’re an ectomorph, there are different rules for you. Without a etomorph, there’s a much greater tendency for us to “tuck under” at the bottom and lose control of the rep. As with any fitness program, diet and training and rest are going to be equally important for an ectomorph, and diet may even be slightly more important.

View This Week’s Topic. I’m not against the bench press by any means; it just isn’t the best option for an ectomorph looking to bust through a plateau. This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs.

This quick drill does it all: This immediately eliminated a lot of the shoulder instability I was having at the bottom of the bench press as the floor press removes those last few degrees the glenohumeral joint has to go through, allowing you to use more weight and get more reps. Three to five minutes between sets gypertrophy a good range to shoot for.

This is simply because their recovery capacity just is not up to par with a mesomorph or endomorph. This effective program is for them. Here’s how to properly get your big weights in place.

Grow, Ectomorph, Grow | T Nation

What makes you fat? Perform the following in a superset fashion. Always do a few practice repetitions so you know exactly where the box is. Even if that’s true, by working out my deltoids I will also work my trapezius muscles as ectomorrph, even if I don’t want to. If not, then simply start back at Week 1.


Wide-Grip Lat Pulldown or Pull-ups. As an ectomorph you are going to need trainung high calorie meal plan, as your metabolism is extremely fast.

Here are some great tips on building a functional program and htpertrophy sample pyramid routine to put on mass! Typically, ectomorphs struggle to gain weight. Strive to eat the 3 square meals breakfast, lunch and dinner and snacks in between.

When you touch, focus on minimizing the amount of time your butt touches the box and explode off. And both variations are safe if you do them right.

What Is The Best Workout For An Ectomorph?

This can consist of just mixed nuts, or added granola – it’s really up to you. There shouldn’t be a significant difference between the workout recommended for an ectomorph of mesomorph I’m hesitant to say hypertroohy as well since an endomorph’s body shape may limit exercise availability or require slight alterations.

The endomorph’s main concern is to cut body fat to reveal the muscle that is trainign. Your weight workouts should not last more than minutes. Trainint homemade Trail Mix with you everywhere. In addition, the shorter time that you’re in the gym will require you to absolutely get after it on every single rep. Although it’s another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication. When people start off in any field, whether it’s bodybuilding or some other interest, they tend to emulate those around them and those they aspire to be.

Of course it is good to stick to quality sources of protein and healthy fats as much as possible, but the occasional cheeseburger or slice of pizza is not going to make an ectomorph fat.


It is possible to achieve great gains in mass and strength regardless of having this body type. If you’re an ectomorph, then you should be concentrating on one exercise per trainibg part and that’s it.

The second thing is because of this “kitchen sink” approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine.

Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. Never miss a meal! As an ectomorph, you need to adopt the “hit it and quit it” principle: I won’t be mistaken for Flex or Frank any time soon, but I’ll be darned if I don’t maximize my own potential.

Hypertrophy Training For The Ectomorph: Program Design And The 10-8-6-15 Program

Focus on putting as much force as you can into the ground before you rip the bar off the floor and make sure to achieve a full hip extension at the top. And it delivers, every time.


An 11 pound gain in weight for an ectomorph is always good. The ectomorph should not ever be discouraged from pursuing his fitness goals and dreams. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them. If they are training hard enough and have a high pain threshold, they can put the muscle through a growth stimulus powerful enough to force their ecto body to add on muscle without having to do more than sets per muscle group.

The reason is two-fold:. Box squats can be a very hip-dominant movement when done correctly, as you’re forced to sit back to a hpyertrophy point.