Body type workouts 1 - Ectomorph

[lucienwagner]

@Alfredo88

Me too. That site

MusclesMaximizer.info

is d bomb! Those trainers who dont now their

somatotype comes with a step instruction of how

to determine it. It will be presented to wide

variety of foods, making their nutritional needs.

[AdR1aN43]

shit workout

[Morr1992]

This guy sits a lot..

[joeratti]

there is nothing magical about these exercises he doing thats going to get skinny people to gain muscle or weight. what a bunch of bullshit

[sankoboy1983]

for all skiny guys: SQUAT+ PRESS+ DEADLIFT. if the weight on the bar goes up , your weight will go up too. keep it simple. if you want to keep it simple do 5x5 squats and increase weight + grab a book: mark rippetoe starting strength

[zasabiibasaz]

@sankoboy1983 You sir are a genius but how do you get your squat up since mine I can barely even lift the 45 pound bar and when I tried a squat I couldn't go below parallel and it felt like my lower back was going to crack and deadlifting is so hard I always get my knees out over my toes I don't see any progress and how many times a week should I be deadlifting?

[sankoboy1983]

@zasabiibasaz Read The Book Starting Strength from Mark Rippetoe. You probably have flexibility problems + lack of technique. Find this book on the net, print it, and read it. This is how I proceeded. I had nobody to help me, and the gym instructors in my neighborhood all suck. Yesterday I squatted 140 kilos with a bodyweight of 69 kilos. If you follow the book you will be able to do this too. Don't hurry, read the book , and practice! Dont lift heavy just practice, until your form gets clean.

[sankoboy1983]

for all skiny guys: SQUAT+ PRESS+ DEADLIFT. if the weight on the bar goes up , your weight will go up too

[g10rg0s8574]

i'd like to do good workout (mainly for chest) without having to buy expensive equipment. i have 2 small 5-20 kg weights and some type of 'spring'. any tips?

[sankoboy1983]

@g10rg0s8574 wont help .. the only thing it helps is SQUATS. work the weight up to 2 times your bodyweight for a single. ... read the book Starting Strength

[theek2008100]

@g10rg0s8574 yeah if you ain´t got proper equipment / gym membership go check out "scoobys1961" channel... he got alot information about at home workouts / nutrition etc.

[Warrantofficer13]

What weights should I be doing as an ectomorph? More sets of lighter weights or less sets of heavier weights?

[theek2008100]

@Warrantofficer13 that depends on your goals not on your bodytype. as you said youre an ectomorph than i think you wanna build up muscle mass. if so you should keep your rep ranges in between 6-12 reps for upper body exercises. when it comes to legs there are people who also do 6-12 reps and others go little lighter and do about 12-25 reps. gotta figure out what works best for you

[Deonesus]

10-15 reps??? I`m ecto and IMO doing 6-10 low reps and 4-6 sets is the best.

[LBJTV]

I'm unable to bulk up..I'm quite ripped now..but I would like to gain a little bit of size at the same time..i've tried increasing my calories by eating nutrient dense foods and everything but all the fat seems to pile up in my belly and not my arms for instance so I stopped with the heavy calories (And i still workout..so it's not like i eat and not exercise- I eat big at the start of the day and post-workout)

[acousticrythm3]

woodchop should be called starting the lawnmower

[robboultimate]

Best compound exercises : Squats  Deadlift Military Press Pull Ups Bent-Over Row

I always include these in my workouts, but going to stick to these exercises for a month and see if it helps

[comperko]

actually the workout between ectomorphs mesomorphs etc doesnt really need to be different.The main thing is DIET.Though some may think being a hard gainer sucks but it has some advatages and that is that you will always have low body fat so by the time you get your desired size you wont need to "cut" to get that toned body with muscle definiton because you will already have it.

[JimmyV2009]

The biggest problems for an ectomorph gaining weight is high metabolism and low testosterone levels. When I eat like a horse and take a good test booster, I grow like crazy no worries.

[sandwichappy]

great video (other than the porn music).

thanks for the tips!

[MrRyan200]

try a Protein shake called Serious Mass

[DaveKarl]

As an Ecto I know how frustrating it is trying to put on size. But I do know that we DO gain muscle and results - it just happens much slower for us than most other people. For example it might take us 5 years to accomplish what someone else could do in 2 years. Its a shitty deal, but hey - we have to accept it and move on.

The most important thing I have learned is to use the right technique/info for our body type. 90% of the stuff in bodybuilding mags doesn't apply to us.

[sandwichappy]

@DaveKarl good encouragement. i wish i could eat more...i feel like shit and my stomach is awfull when i start reaching around 2500 calories a day. like u said its a shitty deal... although im sure u would agree based on the deeper underlining optimism of your comment that skinny has its advantages. i have some serious endurance, and even when i used to smoke (for 8 years until i quit just a month ago) i could still run circles around most people on the court at Gold's. im on my way to big!

[o00oo0oo00o]

hard work pays off for ectos, workout hard, but don't do too many sets on each muscle group, experiment what's best for you

sour muscles the day / couple of days after training means you trained well, if not then try to change your way of training

ALWAYS eat ALOT, alot of slow proteins are important (these are in fish, chicken, peanutbutter, nuts, quark)

fast proteins, which are in whey and other stuff are good to eat before and after your workout

hope this helps, good luck!

[sandwichappy]

@o00oo0oo00o just got a trainer and he gave me a slow burning protein that i have been taking before i sleep and i have noticed a significant difference. good advice! thumbs up

[PirateKing1256]

,,,I do this and yes. I look even skinner than ever. Super rip lean body with rid-cages , i look like a praying mantis.

[fromstart2finish]

its almost impossible for me to gain weight in muscle

i have a metabolism as fast as a race car. Its very frustrating.

[THErickuss]

you do deadlifts and squats just so your body gets an anabolic reaction. the best way to do it is to 4 sets of 5 reps and wait 3 minutes in between sets for massive testosterone dumps. and do abs forearms and calves 5 days a week (work ur way up to 18 sets eventually) its not that hard peoples just follow an ectomorph program

[Jannsay]

am i the only one who finds this funny?

[o6dude]

@Jannsay Haha, no ur not :p

[mostupdate]

@Nickthepunk22 Then you need to keep on adding more calories to your diet..

Do 6 meals a day or more plan..If you can not commit to your 6 meals or more diet plan then you know as an ectomorph, you likely wont gain any significant muscles not even within a year..Stop procrastinating and start getting more calories in your diet. You definately need to bulk up first and do some more compound exercise which incorporates multiple muscles at once..Will get you the result..

[Nickthepunk22]

@mostupdate Thanks

[vindicta911]

@mostupdate yeah but eating 2,500 calories a day costs people a fortune especially for me cause i work like 10-12 hours a day 5-6 days a week. so i do agree with nick, but if i could just a diet guide id probably try to follow it

[o00oo0oo00o]

@vindicta911

2,500 calories isn't much at all, if i wanna gain some weight i gotta eat like 5,000 a day.. but i gotta say my metabolism is really high

[1226prefontaine]

@Nickthepunk22 The workouts actually matter a lot. higher weights and lower reps will build muscle. a high rep workout will spike your heart rate and make it virtually impossible to gain anything.

[iszazial]

@1226prefontaine I agree. A constant battle between energy (calorie stores), and effectively finishing your workout. however a great diet will increase your energy over time so you can burn more over a longer period of time.

[hohohee1]

@Nickthepunk22 thank god im a mesomorph GO GO POWER RANGERS

[1337inzock]

@Nickthepunk22 I am a hardgainer and you just need to eat ever more and workout hard

[Nickthepunk22]

@1337inzock I know, I'm in the process of doing so..

[1337inzock]

@Nickthepunk22 one tip: don't workout like 3 hours or more 6 days a week. One hour with intense workout is enough and 3-4 times a week

[Crucial0885]

@Nickthepunk22 man ive been tryn to reach 165 for this photo shoot but i just cant force myself to eat enough to recieve the proper amount a calories a day. If i try to force myself to eat i get sick. Having a ecto body type sucks.

[Nickthepunk22]

@Crucial0885 I feel ya man..keep pushin forward!

[sandwichappy]

@Crucial0885 i feel the same way. i eat pretty healthy...u might eat even healthier than i do though so im speaking for myself here, but i think if i had a different body type i would seriously be a fat ass. i see fat people and have learned not to judge them cuz i really might be a morbidly obese person if i had different genes.

i just read over this and realised i may come across as a fat person pretending to be skinny...trust me, im ecto and lurpy!

6'4" and 185 lbs :(

wish me luck!

[colobiangang]

@Crucial0885 look at peter mensah from spartacus blood and sand and i realy wish i had a ecto body like that cuz u guys run faster and have much better condition altso u can run more. sry for bad english

[Darchdemon]

@Nickthepunk22 well.. im ectomorph and i swim... the thing that i do at the same time is gym... well... its my 3rd month at the gym and im seeing small results... i was in 65 kg.. and now im at 68 kg... its very good.. and if my body keeps going that way... in a year i will might get to 72 kg... or more... well... i know that swiming is the best cardio and thats why i do it..

[crazyatv13]

@Darchdemon hey man if u wanna gain weight fast eat lots of carbs like oatmeal get some whey protein and do no cadio or activities that involve running or swimming. just eat lots and go to the gym 4 days a week and do compound workouts like bench press, squats, curls and such and get lots of rest. also try some creatine wen u start a steady workout regimen

[tubeXdivision]

@Darchdemon I read somewhere that cardio is the problem.especially if your trying to gain weight.next time im at the gym im cutting out the cardio. that means no rowing mahine for me.

[doddoso]

@Nickthepunk22 watch out for overtraining

[KetoCQ]

@Nickthepunk22 so wha should we eat? :c

[tylerdevloo]

@Nickthepunk22

it takes time. but if you put in the hard work, eat the proper foods, you will see gains.

[StupidShinigami]

@Nickthepunk22 you have to keep your workouts short and intense. Staying in the gym for hours doesn't help.

[ComboNational]

@Nickthepunk22 EAT POE TAY TOES