Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

If you find it hard to pack on weight and muscle, or have a naturally slight frame with long slender muscles, then you are more than likely the classic ectomorph - or "hardgainer", in bodybuilding jargon.

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Don't worry though, it is suggested that between 60-85% of folks fall into the ectomorph category, which is also why a lot of folks get frustrated when performing workouts at the gym. You see, most of what you read in the bodybuilding magazines is not ideal for the ectomorph and hardgainer. So what happens is folks follow the workouts in the magazines not realising that they're often hampering and delaying their success.

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
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So if we can't trust the magazines to give us a great ectomorph workout, then what can we do?

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Well, the good news is that the ideal ectomorph workout doesn't require you to train 5 or 6 days a week, nor does it require you to spend hours every day. You should be able to complete the ectomorph workout within an hour or so.

There's no need to spend hours every day focusing on one body part like some workouts...you know the kind that go...Monday is Chest Day, Tuesday is Back Day, Wednesday is Legs Day...etc. What these kinds of workouts do is get you to expend 60-80% effort through the whole workout, because 100% effort would result in exhaustion before you finish. That doesn't make much sense.

They also cause you to workout each muscle group only once per week, whereas 3 good all-body ectomorph workouts per week would result in 3 times the muscle growth and development.

The ectomorph workout will look to build multiple muscle groups simultaneously, therefore the ectomorph workout focuses on the classic "big basic" exercises of

Squats,

Bench Press,

Deadlifts,

Bicep Curls,

Bent Over Rows

Woodchoppers, etc.

Remember we want functionality as well as growth. These big basic exercises help you to develop a great total body physique, rather than isolating biceps, or pecs or whatever.

Less Is More - what I mean is that in your ectomorph workout, you want to focus on high quality reps (between 8-12) and low numbers of sets (between 1-3). Anyone who tells you to do 6 sets of 12 reps is not giving you good advice for an ectomorph workout. If you're able to do 6 sets of 12 reps on an exercise then you're not putting out enough effort. Gaining muscle mass for the ectomorph comes from high-intensity low-volume training - i.e. 100% effort on less sets.

Eat Big To Get Big - eating well and consuming the right amount of calories is the biggest stumbling block an ectomorph faces in their workouts and ability to gain mass. The recommended daily calorie intake for a person is between 2000 - 2500. However, many ectomorphs see this and think that this applies to them too. BIG mistake! Weight gain and weight loss is all about caloric deficits - simply put, to lose weight you need to burn more calories than you consume, and to gain weight you need to consume more calories than you burn .

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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Body Weight Exercises For Extreme Muscle Mass

Body Weight Exercises For Extreme Muscle Mass
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Body Weight Exercises For Extreme Muscle Mass

There may be weeks or an extended period of time where you are unable to go to the gym. For example, you may be traveling or have an expired gym membership and don't have the money to pay for it. However, just because you can't get to the gym doesn't mean you can't get a good workout in. The only thing you need for this new routine is yourself; your weights are now your body.

Body Weight Exercises For Extreme Muscle Mass

Contrary to popular belief, weightless exercises build a tremendous amount of strength and muscle mass. Now while an actual gym and weights are irreplaceable and provide the absolute best results, it should be noted that you can get a good, no let me rephrase that...a great workout with using just your body as weight resistance.

Body Weight Exercises For Extreme Muscle Mass
Body Weight Exercises For Extreme Muscle Mass
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If you are a beginner, weightless exercises may be just what you need to develop your muscles before you start lifting weights. They will stimulate the major areas of your body and really prime your body to experience new growth when you actually stimulate the smaller muscles with weighted exercises.

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Body Weight Exercises For Extreme Muscle Mass

Body Weight Exercises For Extreme Muscle Mass

If you are an advanced weightlifter, weightless exercises are for you too. Remember, the more you shock your muscles and keep them guessing with new workouts will mean better results; you never want your body to adapt to the same routine, especially if you are constantly working out with weights. Doing a weightless exercise routine will give you a break from weight training and add a new dimension to your training routine, providing you with a program built on muscle endurance and a new type of strength training.

Pushups
Pushups can be one of the most effective total body workouts. Doing pushups will improve your size, strength, flexibility and conditioning, not to mention it is a much safer alternative to weighted exercises such as the bench press. While the bench press is wonderful for packing on mass and size, push ups will mainly provide you with an exorbitant amount of muscle endurance. Often times, you will find many people able to bench press a tremendous amount of weight but fail to rep out an adequate amount of pushups. Why is this so? There is a lack of proper muscle endurance. Believe it or not, but strength is also measured in terms of total power in several reps and not just raw power in one rep.

The actual motion of a basic pushup trains the chest, triceps and the anterior deltoids, while at the same time stretching the biceps and back. It puts virtually no stress on your joints and can be a cardiovascular workout if you push yourself to perform push ups while super-setting with other bodyweight exercises and calisthenics with minimal rest.

The key with pushups is to incorporate different kinds of pushups into one routine. You can do standard pushups, handstand pushups, pushups with your feet elevated, knee pushups, wide grip, close grip, diamonds, knuckles, claps, chest-pump, and many other types of pushups that work different areas of the chest and other muscles. Doing pushups really trains the chest and gives you one of the best pumps you could feel from a chest workout.

Now while pushups won't really help you improve much in terms of raw power with those heavy sets on bench press, it will improve your muscular endurance which will help you to get an added rep on conventional exercises.

Pullups
Pullups may be one of the hardest weightless exercise to perfect. In this case, I can almost guarantee you will find people in the gym who can do amazing feats with the lat pulldown machine (which is a similar motion to the pullup) but cannot do more than 3 pullups on their own! This is because pullups require a tremendous amount of strength and muscle balance that you cannot build through weights. The lats, shoulders, biceps, forearms, and grip are all thoroughly put to the test with a good set of pullups. In addition, the serratus, pectorals and abdominals also share the work. Doing pullups can build incredible mass on your lats (and give you a larger "wingspan") and also build your biceps because it puts an incredible amount of stress on your biceps as well. Anyone can do the lat pulldown machine but only the truly strong can do pullups.

Dips
Dips are one of the best workouts to do for both your chest and triceps. It is a sheer compound exercise that can either put virtually all your bodyweight on your triceps or chest depending upon which way your hands and body are positioned with additional emphasis on other bodyparts. Dips are a resistance form of exercise that uses a pushing motion to achieve results.

Using your own weight is a wonderful tool to build your legs. You can perform regular squats with your arms extended out in front, jump squats, sissy squats, one legged-squats and many more. As long as you do enough of them your legs will feel a tremendous burn that will respond to the stimulation and ultimately grow.

Despite popular belief, cardio is not only beneficial for burning fat, but if done properly can actually help build muscle. Performing high intensity cardio where you switch up levels of intensity between high (sprints) and low (jogs) amounts, is the most optimally efficient way to burn fat and will actually contribute towards muscle growth as your body acts as tremendous resistance on the upper echelons of the cardiovascular activity. Ever notice why sprinters' legs are so massive. It isn't just because they train legs in the gym, but they actually activity that they do so often in sprinting stimulates the muscles to the point where it is necessary for them to grow to become faster and more effective.

What makes these exercises so good is that you don't need a spotter to go to absolute failure. Since these workouts are done with just your own bodyweight, you can safely go to failure without a real risk of injury. Just make sure you are always doing proper form and push yourself to the absolute max! Moreover, you can get a tremendous full body workout in if you incorporate all of these routines one after the other without any rest. Try it!

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Body Weight Exercises For Extreme Muscle Mass

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains
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Best Bodybuilding Workout For Mass Muscle Gains

Do you want to know the best bodybuilding workout for mass? If so I will show you the best bodybuilding workouts and how to put them together into a complete routine. I will also show you how to avoid muscle building plateaus.

Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass

Best Bodybuilding Workout For Mass Muscle Gains
Best Bodybuilding Workout For Mass Muscle Gains
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If you are looking for the best bodybuilding workout for mass, I am assuming you want to put, as much muscle weight onto your frame as possible. To do this you have to have put other goals and aims aside for a bit. Your main focus should be on; obtaining lots of lean muscle mass.

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Best Bodybuilding Workout For Mass Muscle Gains

Best Bodybuilding Workout For Mass Muscle Gains

I should say from the start that there is not one particular best bodybuilding workout for mass. The best way to continuously add muscle and prevent muscle building plateaus. Is with a collection of bodybuilding workouts, combined together to form a complete bodybuilding routine. Get this right and you will pack on muscle mass fast. So lets have a look at the best bodybuilding workouts for mass.

Volume Training

Arguable the best workout for mass, is volume training. Volume training creates a lot of tension on a muscle and causes a lot of muscle damage. This stimulation is great for muscle growth.

You must however get the volume right and not copy bodybuilding workouts from magazines and pro bodybuilders. That sort of volume is to high and will give you below par results. Another problem with volume training is that it does not get you stronger. If you want to prevent plateaus and keep making muscle gains, you need to get stronger.

Strength Training

Strength training comes in at joint top of the best workout for mass. Simply put, stronger muscles will be bigger muscles. It is possible to have stronger smaller muscles, but this mostly irrelevant with most people. This usually occurs when you look at elite bodybuilders and power-lifters.

The main advantage with strength training is that, with the extra strength you get; you can use that strength to lift more weight with more volume. When you do this, you really start to reach your muscle building genetic potential. This is why I said there is no best bodybuilding workout for mass. But a collection of bodybuilding workouts used to form a complete bodybuilding routine.

Workout Routine

So how do you make a bodybuilding routine? This can be different for each person with different body types. You are best doing a bit of trial and error for yourself, to see how you react. A good starting guide is to start of with 2-3 weeks of volume training. Followed by 2-3 weeks of strength. Once you do that, you can review how you are progressing.

Bear in mind that you will make you best gains during the volume training. Do not drop the strength training completely, as this strength training is what sets you up for big muscle gains. It is a bit like laying the foundations for a wall, then the volume training builds the wall on those foundations.

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Best Bodybuilding Workout For Mass Muscle Gains