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There are three common body types that are recognized in the bodybuilding community: ectomorphs, mesomorphs, and endomorphs. Knowing your body type is important because it will give you an insight on how you should be training and eating. I will be talking solely about training and nutrition for ectomorphs in this post.
Ectomorphs are commonly referred to as hardgainers, meaning it is difficult for them to put on muscle size and must eat huge amounts of food to put on body weight. Characteristics of ectomorphy’s include minimal bodyfat, smaller muscle size, and tend to have small/narrow body frames.
Ectomorphs need to especially train hard in the gym because of the difficulty on putting on muscle size. To do this, concentrate on two methods of training. First being low rep (3-6) compound movements. This is will give you the strong core need and squeeze out the mass your aiming for. Next perform isolation movements, increase your reps in the 8-10 range to give your muscles huge pumps and drive that blood into your muscles. This will flush out all waste and replenish your muscles with the nutrients they need to begin protein synthesis. For maximum intensity during your compound lifts take around two minutes in between sets. For the isolation movements, condense your breaks to around one minute. This will increase intensity and give bigger muscle pumps.
Ectomophs are for their fast metabolisms. This means you must eat HUGE! You should be consuming 6-8 small meals a day. Eat even when you are not hungry and when you feel full, eat some more. An easy way to take in more calories is to buy a weight harder. This are packed with calories ranging from 600-1200. You can search for weight gainers at Bodybuilding.com.
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