How To Find The Formula Weight Of A Compound 4 Critical Steps For An Ectomorph Workout

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4 Critical Steps For An Ectomorph Workout

How many calories

Are you eating enough calories? Many ectomorphs get this wrong, they think they can follow the same diet plan as their friends in the gym they follow and that’s why they don’t see gaining weight.

An ectomorph must eat more than a pound of body weight than the average person. There is some debate about the exact number but here is a good place to start.

A lean man should multiply every pound of body weight by 20-24. So if you weigh 150 lbs. 20 times equals 3,000 calories per day.

This is where you should start, and if you don’t see weight gain at this point than start adding 150 calories a week until you do.

Another part of this equation is food breakdown. Now most people would limit their carbohydrate intake so that a diet based on a percentage of calories per day would be 45% protein 30% carbohydrates and 25% fat. Because the average person is afraid that carbohydrates will put on body fat.

An ectomorph doesn’t have to worry about that because of their high metabolic rate. So for the ectomorph I would start with 40% protein 40% carbs and 20% fat. This will help pack on weight and muscle.

You can always adjust this as you see how your body responds.

The size of the bed is good

Too many weightlifters underestimate the importance of rest and sleep. They focus so much on their training that they even compromise their gains due to lack of rest.

When you sleep your system releases natural growth hormones that help build and repair muscle fibers that are broken down during exercise.

Apart from this very important process that only happens when you rest, the less you rest the less you gain.

Of course, the other side of the coin lies very much. Because an ectomorph has a high metabolism, it makes it difficult to gain weight and muscle. Getting a solid 8-10 hours is enough rest to help your gains.

Once you start going over this amount, you run the risk of hurting your profits.

Remember that you need to eat more calories per day and you need to eat more often. When we sleep we don’t eat. If you sleep too long your body will start looking for fuel to survive, remember that the metabolism is faster?

When you sleep a lot, that’s more than 10 hours your body is looking for energy to carry on and muscle mass is what you’re after.

So you need to maintain a healthy balance between calorie intake and rest to make sure you get the best muscle building program.

A full body workout

What happens all too often to ectomorphs is following a diet that doesn’t meet the needs of a skinny guy.

An ectomorph will not benefit from the training that most bodybuilders do these days. It is not the fault of those who know better.

They go to the gym and follow whatever their friends are doing. They see their friends packing on muscle every week and can’t understand why when they look in the mirror after months of training they see the same body they had when they started.

This is what makes most skinny guys give up, believing they can’t gain muscle, end of story.

But it’s just a matter of using the right exercises in combination with the right amount of reps and sets. You see, the ectomorph body type responds to combination exercises and total body workouts.

Combined exercises allow you to find the best joints and muscle groups to work at that time. An example of a compound exercise is the squat. Think of all the joints and muscles involved when you do a squat.

You have your legs, knees, and ankles involved, and at the same time your quads, glutes, back, hamstrings, and core are involved, and that counts all the small stabilizing muscles involved. These are the types of exercises that make the – ectomorph is successful. When you do a full body routine and compound exercises you will start to see muscle gains.

Less is more

What do we mean when we say less is more? Well this is a very important point to understand if you are a skinny guy. Because just like that skinny guy who does the wrong exercises following his friends, he also works out as long as they do.

The problem is the ectomorph frame is not designed for a lot of stress. Your friends may put in 2 hours or more of exercise time and may do this 4-5 times a week.

This is a disaster for the skinny guy. Because your frame and bone structure are small and the amount of stress this type of exercise will put on your body will help you hurt and not help with any kind of muscle gain.

That’s why it’s a little skinny guy. Your body will thrive in 45 minutes of full body exercise and compound exercises as described above three times a week.

Your rest periods between sets should also be longer than the average guy. If you’ve only been resting 30 seconds between sets while trying to keep up with your friends you’ve probably noticed that you can’t keep up with the rep level.

Rest long and make sure you get between 7-10 reps for each exercise in 3-4 sets.

Forget about what your friends are doing and don’t take it as a kind of competition. You have to adapt to your body type, when you do and start working according to your body type you will quickly see the benefits.

And that’s not what you want. And think of it this way, how great it would be if you gained muscle quickly and worked half as hard as your friends. They will soon be yours for muscle building tips, too working out how cool is that?

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