For A Great Ectomorph Workout Follow This 4 Points
How many Calories
How many Calories
Are you eating enough calories? To many skinny guys or hardgainers as they are known in the gym, eat the same way their gym partners do and that just won't work for the skinny guy so the fail to see any weight gain.
If you are a hardgainer than you need to understand that it is very important for you to eat more calories for every pound you weigh than other bodybuilders. Some people will argue on the number of calories to use per pound but you cant start here.
The skinny guy should multiply each pound of body-weight by 20-24 calories. So if you weigh 150 lbs. times 20 equals 3,000 calories a day.
This is where you should start, and if you don't see weight gain at this level than start adding 150 calories a week until you do.
The other part of this equation is the diet break-down. Because most people put on more weight by eating carbs their intake would be a lower percentage of carbs, so it might look like this 25% fat 30% carb and 45% protein. This is because to much carbohydrates will increase the body fat of your average guy.
The ectomorph doesn't have to worry about that because of high metabolic rate. So the percentages for the skinny guy would be 40% protein 40% carbs and 20% fat. This should aid in packing on weight and muscle.
You can tweek this if you need too, but this should start your weight gain.
How Much Sleep Is Right
After all the information we have on sleep to many bodybuilders still don't put enough importance on it. They put so much concentration on their training, they end up hurting their gains because of lack of rest.
Because an ectomorph has such a high metabolic rate, it makes it more difficult to gain weight and muscle. When you are resting your body releases natural growth hormones that help build and repair muscle fibers that get broken down during your workout.
Without this very important process that only happens when resting, the less you rest the less you gain.
There is also getting to much sleep that can hurt muslce gain. Eight to ten hours sleep a night is plenty for the proper repair of muscle tissue. Once you start to go over that, then you risk hurting your gains.
The hard-gainerhas to eat several times a day and a lot of calories. But the one time we go the longest without eating is during sleep. Now when you oversleep the body is going to be looking for something to burn.
If you sleep to much, that fuel your body needs to burn is going to be muscle and becasuse of your metabolic rate this is going to happen even faster.
So you have to maintain a healthy balance between calorie intake and resting to make sure you are getting the optimal muscle building process.
What Is The Right Workout
Something that happens far too often for ectomorphs is following a workout that just doesn't address the needs of a skinny guy.
It is a big problem if you are working out following a routine that other body types follow. It's not their fault they just don't know any better.
They go to the gym and follow what ever workout their buddies are doing. They see their friends packing on muscle each week and they can't figure out 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, they believe that they just can't gain muscle, end of story.
They just never realized that they aren't doing the exercises in a way that will have the greatest effect on the skinny guy. You see an ectomorph body type responds to compound exercises and a full body workout.
This is because you will use multi joints and muscle groups with compound exercises. The squat is a perfect example of a compound exercise. Think of all the joints and muscles involved when doing a squat.
You have your hips, knees, and ankles involved, and at the same time your quads, glutes, back, hamstrings, and core are involved, and that is not even counting all the small stabilizing muscles that are connected.
These are the types of exercises that an hard gainer thrives on. Only when you start doing a full body workout, utilizing compound exercises will see real muscle gain.
Can Less be More
What do we mean by less is more? Understanding less is more if you are a skinny guy is crtical to your gains. Because just like the skinny guy who is doing the wrong exercises by following his buddies he is also working out as long as they do.
The issue with this is, the hardgainer has a slight frame that does not stand up to stress. The workout your following could have you in the gym for a couple of hours a day five days a week.
This will do more harm than good on the ectomorph. Because your frame and bone structure is smaller and frailer the amount of stress this type of workout will put on your body will assist in hurting not helping in any kind of muscle gain.
So that's why for the skinny guy less is more. You will see far more gains if you workout for no more than one hour for three days a week doing a full body workout.
Make sure you take longer breaks between sets than the average. If the average rest period is one minute you want to rest for two, this will help you maintain your rep count.
If you are resting properly you should be able to do 7 to 10 reps per set, and get in 3-5 sets.
Remember only do what you can do, never try to keep up with someone esle, you are here for you only. You have to come to terms with your body type, when you do and start working out according to your body type you will quickly see gains.
Isn't that your goal in the first place? And think of it this way, how great is going to be when you are gaining muscle quickly and working out half as much as your friends. Next thing you know your friends are going to be asking you how to gain muscle.
by: Craig Hanover
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