Ectomorph body type - how to eat to gain weight?
Ectomorph body type – how to gain weight? Sample Ectomorph diet plans
October 27, 2016
The Muscle Mass Workout routine and Diet of Chet Yorton
The Muscle Mass Workout Routine and Diet of Chet Yorton
October 28, 2016

Ectomorph Workout Routine- 4 day Training Split for Muscle Mass Gain sample

Ectomorph Workout - 4 day Training Split

Knowing the most important aspect Ectomorph diet is great, it is time to move on to the most important aspect – your ectomorph workout.

The first thing to know is that most typical bodybuilding and muscle building plans you see are complete and total shit for you as an ectomorph. They work very well for steroid users and individuals (men and women) with a lot of genetics, but for the lean (skinny) individuals (men and women) like you and myself, they suck.

An ectomorph cannot waste time with 100 sets of isolation workouts and biceps loops small and senior reps of light weights and “advanced” methods and other similar absurdities. Rather, most of their ectomorph workout plan should focus on large compound workouts as follows:

Bench Press

Shoulders Press





These are workouts that will add more muscle mass to your body at very a fast rate. Make sure you have done a variation of each of them at least once per week, and make sure you lift heavy enough to stimulate growth (repeating it in the range of 5-8 most of the time).

Ectomorph Workout: How lean individuals (men and women) can finally build muscle

Stop Screwing and get stronger!

From there, it should be put to remembrance that the first goal of workouts for skinny individuals (men and women) is not getting a “pump” or “super sets” or “shock the muscles” etc. Its purpose is to strengthen (give strength) and make the progressive overload that often occurs.

What is the progressive overload? It has been scientifically proven requirement for muscle growth. You must always push to lift heavier weights and more time (and lift the same weight for more repetitions). This type of progression indicates your body uses the excess calories you eat to build new muscles. This is the key to getting the results of your ectomorph workout plan.

For this reason, progressive overload is the main aspect of any Ectomorph workout. Of course, its division, frequency, workout choice, the number of sets and repetitions etc. But the truth is that for a person (men or women) like you and I, just trifle against only getting stronger and growing demand that is placed on your body system.

Combining this type of workouts stimulates the growth progression of eating enough calories to give support to and you will gain weight and increase muscle mass. Do not waste your time and energy for any other thing.

Ectomorph Workout

The ectomorph is a kind of lucky body which does not carry much fat but are unlucky in that their body burns excess (great quantity) calories daily. To increase body weight, this type of person needs to increase the level of calorie in stages till a pound (lbs.) of body weight is added each week. Ectomorph diet is the key to increasing the muscle tissue of your work. They should use the calorie level of 20-25 times its weight in pounds as the starting position for the calorie level. For example; 140 pounds’ lifter use calorie level starting between 2800-3500 calories daily.

The diet should be divided into 6-8 meals (including weight gain) daily, divided into portions every 2.5-3 hours in the day. Protein intake should be 25% to 30% of total calories; Carbohydrates should be about 50% of total calories, And grease to approx. 20% to 25% of total calories. It should take a handful of meal replacements or a meal before bedtime. Simple sugars should be limited or avoided altogether.

Eat with a lower glycemic index, such as brown rice, whole-grain cereals, pasta, bread, yarn, oats, whole-grain foods, potatoes. Complete your diet with a good brand of minerals and multivitamins. Essential fatty acids should come from the foods listed below.

Olive oil, groundnut oil, rapeseed oil, nuts and seeds, vegetable oils (safflower, corn, sunflower oil, cotton seed oil, fish) Cold water (salmon, mackerel, and herring), linseed oil, flax, and nuts.


Aerobic activity should be kept to a minimum.

Heat with cardio workouts for 5-10 minutes.

Stretch your muscles at the end of the workout.

Let your body cool down when you’re done working with 5-10 minutes of cardio.

Use seconds of repeat time 2-1-2.

Maintain the rest time between games at 2 minutes.

Maintain the rest time between workouts for 3 minutes.

Maintain the workouts time as short as possible.

Get at least 8 hours of sleep every night.

Perform abdominal workouts around Monday and Thursday or Tuesday and Friday.

Ectomorph workout plan

Ectomorphs should stimulate the muscles “deeply” to increase muscle mass. While mesomorph could gain almost accidentally weight, an ectomorph must begin workouts with a perfectly-designed ectomorph workout plan. You have to work hard with heavy weights and low reps. Avoid isolation workouts that target only certain muscles. This tactic will not achieve such full body muscle stimulation that you need. Rather, go to the main compound workouts such as bench presses, squats, lifting, and bent over bars. Also, the barbell workouts and dumbbells are great because they allow you to use the full range of motion. The more you perform the workout, the more muscle growth tends to increase.

Ectomorph workout protocol

It will most likely be of benefit if you train with heavy weights. Therefore, building muscle with 2-4 groups of 6-10 repetitions using a moderate weight for each muscle group. Take a long break 2-3 minutes in-between the games. This allows you to take a more intense for the next series. Think about doing a divided plan where you work some parts of the body one day and then another the other. You can also try body sculpting classes. Once you are satisfied with the muscle size simply form to maintain it.

Ectomorph Recovery

Performing workouts with difficult is stress and taxing on your body. You need to ensure that you are fully at rest and recuperation between sessions. Therefore, be careful that you do not stress your muscles too much to try to gain quick mass. It will not help your efforts to develop muscles. Continuous tear muscles during workout do not allow treatment. In addition, the extra workout burn calories needed for the same muscle growth. This results in a lack of your body that consumes its fat and muscles. Muscle breaks down during workout and repairs and increases during recovery. So do not do a muscle workout twice a week.

4 days Training routine split for massive muscles for beginner bodybuilding enthusiasts with Ectomorph body type

One of the key things that beginner bodybuilders with ectomorph body type get wrong, is the workout routine, exercises and the volume of the training program. Muscle growth in people with ectomorph structure can be achieved easily by doing 16 to 20 series in the whole workout.

In this workout routine, you can find everything you need in order to stimulate muscle growth and massive muscle mass. The rest is good sleep, enough food, and good digestion.

Monday: Workout A – Back & Abs
Tuesday: Workout B – Chest & Shoulders
Wednesday: day off
Thursday: Workout C – Arms & Abs
Friday: day off
Saturday: Workout D – Legs
Sunday: day Off

Ectomorph Workout A – Back muscles & Abdominal muscles

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Pullups (underhand grip) – 2 x 5-6
– Pullups (overhand grip)  – 2 x 5-6
– Barbell Lying Row (underhand grip) – 2 x 5-6
– Barbell Lying Row (overhand grip) – 2 x 5-6
– Barbell Bent Knee Good-morning – 3 x 10-12
– Peck-back machine – 3 x 8-10
– Vertical Legs-Hip Raise – 4 x 12-15

Sequence: do the exercises in this order

Breaks between sets: 2.5 to 4 minutes in the basic movements, 2 to 3 minutes in the last three isolating techniques.

Ectomorph Workout A - Back muscles & Abdominal muscles

Workout B – Chest & Shoulder Ectomorph training

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Barbell Incline Bench Press – 3 x 5-6
– Barbell Decline Bench Press – 3 x 5-6 perform with an experienced partner (!)
– Close Peck Deck Machine – 3 x 6-8
– Dumbbell Front Raise – 2 x 6-8
– Dumbbell Lateral Raises – 2 x 6-8
– Dumbbell Rear Lateral Raise – 2 x 5-8

Sequence: do the exercises in this order

Breaks between sets: 2.5 to 4 minutes at the basic movements for chest, 2 to 3 minutes at the isolating techniques.

Chest & Shoulder Ectomorph training

Workout C – Ectomorph training for Muscles of the Arms & Abdominals

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Triceps Dips (with an additional weight if necessary) – 3 x 5-6
– Push-ups (with disk on the back, if necessary) – 3 x 5-6
– Barbell Curl – 3 x 5-6
– Basic Dumbbell Curl – 2 x 5-6
– V-up for abs – 3 x 10-12
– Barbell Side Twist – 3 x 20 only left / right only

Sequence: do the exercises in this order

Breaks between sets: 2.5 to 4 minutes during the first exercises for biceps and triceps, 2 to 3 minutes in the other exercises.

Ectomorph training for Muscles of the Arms & Abdominals

Training D – Leg muscles for Ectomorphs

– Cardio warm-up – 5 min
– Warming of all joints involved in the training
– Full Air squat with body weight + Dumbbell squats – 1 x 20 warm up with own weight +3 x 10-12 working with dumbbell
– Butt Lift (Bridge) (Raise your pelvis and buttocks) – 3 x 15-20
– Leg Curls – 2 x 12-5
– Leg Extensions – 2 x 12-15
– Hip Adduction closing – 2 x 15-20
– Hip Abduction opening – 2 x 20-25
– Calf raises – 2 x 20 + 2 x 30-35
– Cardio relaxation – 10 min. walking

Sequence: do the exercises in this order

Breaks between sets: 3 to 5 minutes at the base legs movements, 2 to 3 minutes at the isolating exercises.

Leg muscles for Ectomorphs

Recommendations for Beginner Ectomorph Athletes

The program is suitable for beginners who have trained for several weeks with circular training.

Start the workout with a well-planned diet that ensures a caloric surplus of at least +10% of your basic calorie balance.

If you are unable to recover after workouts A and B, try to rearrange your workout every other day without following the weekly calendar.

Keep a training diary and record the weights used in the training as well as the breaks between sets.

If you have problems with the implementation of all series in the ectomorph workout routine, you can remove a series of any minor movement for muscle complex in the beginning, and add them gradually in the next 4-6 weeks training.

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