Having bodybuilding success if you have an ectomorph body can be a real struggle if you don't have the right knowledge. Chances are that if you are reading this article, you are here because you not seeing the kind of results you'd like to see at the gym. We're going to start to fix that problem right now.
Since you have a disadvantage when compared to all of your gym buddies, you are going to have to do something different if you what to overcome your body type. The first step is to eat smaller meals more often. Ectomorphs should consume about 3,500 calories per day if you want to have any chance of gaining weight and muscle mass. The second step is to only visit the gym for one hour at a time, 3 days per week. But increase the intensity of your workout during that hour until you are completely exhausted at the end of the session.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - The Hammer Curl (Great For Arms)
This exercise is great for building your biceps and forearms. The starting position is feet shoulder-width apart, body relaxed and your back straight. With your arms lying at your side, hold a dumbbell in each hand with your palms facing the body. Either alternatively or simultaneously, and without moving the position of your wrists, lift the dumbbells until they touch your shoulders. Hold for 5 seconds, then slowly lower your arms to your starting position.
Exercise #2 - The Deadlift (Gluts, Hamstrings & Quads)
The deadlift is very good for the hamstrings, quads, core and glutes. Start by standing in front of a dumbbell that is lying on its side. Extend your arms as you bend your knees while holding your back straight. Kneel down to pick up the end of the weight and then stand again while gripping the dumbbell. Hold that position, contract your muscles and then return the dumbbell to the floor.
Exercise #3 - Bent Over Row (Back, Core & Shoulders)
The bent over row works the entire back, core, and shoulders. To start, hold a ten pound dumbbell in each hand with your arms extended in front of you. Slightly bend your knees and lean forward with your arms still hanging out. This is your starting position. Now lift the dumbbells up to your chest as you contract the muscles in both your back and shoulders. Hold and then slowly straighten your arms back out.
Despite having an ectomorph body type, bodybuilding can actually be fun once you know what you have been doing wrong and make the right changes. If you exercise with intensity, eat plenty of calories, and take lots of rest breaks when you are not exercising, you should have no problems building the kind of body you've been aspiring to.
Since you have a disadvantage when compared to all of your gym buddies, you are going to have to do something different if you what to overcome your body type. The first step is to eat smaller meals more often. Ectomorphs should consume about 3,500 calories per day if you want to have any chance of gaining weight and muscle mass. The second step is to only visit the gym for one hour at a time, 3 days per week. But increase the intensity of your workout during that hour until you are completely exhausted at the end of the session.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - The Hammer Curl (Great For Arms)
This exercise is great for building your biceps and forearms. The starting position is feet shoulder-width apart, body relaxed and your back straight. With your arms lying at your side, hold a dumbbell in each hand with your palms facing the body. Either alternatively or simultaneously, and without moving the position of your wrists, lift the dumbbells until they touch your shoulders. Hold for 5 seconds, then slowly lower your arms to your starting position.
Exercise #2 - The Deadlift (Gluts, Hamstrings & Quads)
The deadlift is very good for the hamstrings, quads, core and glutes. Start by standing in front of a dumbbell that is lying on its side. Extend your arms as you bend your knees while holding your back straight. Kneel down to pick up the end of the weight and then stand again while gripping the dumbbell. Hold that position, contract your muscles and then return the dumbbell to the floor.
Exercise #3 - Bent Over Row (Back, Core & Shoulders)
The bent over row works the entire back, core, and shoulders. To start, hold a ten pound dumbbell in each hand with your arms extended in front of you. Slightly bend your knees and lean forward with your arms still hanging out. This is your starting position. Now lift the dumbbells up to your chest as you contract the muscles in both your back and shoulders. Hold and then slowly straighten your arms back out.
Despite having an ectomorph body type, bodybuilding can actually be fun once you know what you have been doing wrong and make the right changes. If you exercise with intensity, eat plenty of calories, and take lots of rest breaks when you are not exercising, you should have no problems building the kind of body you've been aspiring to.
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Learn more about ectomorph bodybuilding at our website here. Then read this article on some of the best ectomorph strength training tips.
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