Skinny guys who want to gain weight and put on some serious
muscle mass would do well implementing the most effective muscle building diet and resistance training program into their muscle building regimen
that is specifically geared toward the ectomorph body type.
Ectomorphs are naturally very thin and lean
and often have a difficult time putting on muscle mass.
This makes it critical for smaller guys to
concentrate their efforts on using the best muscle building supplements and the most effective, science based resistance training program proven to build muscle mass.
The ectomorph workout routine focuses on big compound movements
such as squats, bench presses and military presses to increase muscular size
and strength. Ectomorphs respond best to
heavy resistance training.
As such, the best workout to build muscle, like the ectomorph mass workout, should
incorporate several sets of six repetitions for most of the primary
exercises.
By utilizing the principles of specificity and progressive overload as described in the book Scientific Principles of Hypertrophy Training, skinny guys will incrementally increase the amount
of weight they are lifting and develop increased muscular size and strength.
Workouts
The best ectomorph workout is designed for the lifter to
target each of the major muscle groups on a regular basis. The purpose for this is overall muscular
development and the spillover effect that results from performing compound
exercises.
Additionally, intensity and
maximum muscular effort is emphasized through the use of super setting.
The muscles of the chest are stressed by performing pushing
movements such as pushups and bench presses with a barbell or dumbbells. It is critical for small guys to perform
each repetition with proper form to reduce injury and to adequately stress the
muscle fibers.
Skinny guys will benefit from the focus on lower body muscle
groups that are a major part of the ectomorph workout program.
Performing exercises such as squats, hack
squats and leg extensions, large muscles in the thighs, such as the quadriceps
hamstrings, are stressed and contribute to the overall development of lean
muscle tissue.
To fully develop the muscles of the arms, isolation exercises
are an important part of ectomorph workouts.
The triceps muscle, the largest muscle of the upper arm, is targeted by
performing press downs and skull crushers.
The biceps muscles are worked by including various types of curls.
Although the abdominal muscles receive plenty of attention
from the big, primary exercises associated with the ectomorph mass workout,
some isolation work is required to ensure full growth and development. Exercises such as crunches and leg raises
provide adequate stress to the muscles of the midsection for strength and
muscle growth.
Nutrition
In order to achieve a maximal amount of muscle growth,
nutritional requirements need to be considered.
Intense resistance training requires consumption of an abundance of
nutrients, particularly protein
Also Read:
Program doesn't matter. Eating food matters.
ReplyDeleteNutritional considerations are critical. But it is important to remember that adequate stress must occur to muscle fibers for maximum muscle growth to occur. I am confident that the point you are making is that an abundance of protein, carbohydrates and essential fats are important for the development of muscle mass, which is an entirely true statement. However, performing big compounds movements and incorporating effective muscle building supplements are essential in achieving muscle mass.
DeleteThanks for reading and commenting.