It is not very rare for ectomorpic individuals also known as "hardgainers" to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.
In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.
Rest more Lift Less
It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph's body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.
Compound Exercises are Key
This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:
-Bench Press
-Squats
-Clean and Press
-Skull Crushers
-Barbell Curl
-Military Press
-Dips
-Deadlifts
Longer Time under Tension = More Muscle Gains
With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:
-Supersets
-Half Reps
-Assisted Reps
If you are serious about overcoming your genetics and building that impressive muscular body your after it is absolutely crucial that you follow these tips and that you are consistent in your workouts and eating habits. If you are tired of being skinny and want to see big changes fast I recommend getting a copy of No Hype, No B.S Muscle Building. You can get a FREE copy of it here - Ectomorph Muscle Guide also feel free to visit my Natural Muscle Building Blog
Article Source: http://EzineArticles.com/?expert=Michael_B_Davies
It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph's body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.
Compound Exercises are Key
This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:
-Bench Press
-Squats
-Clean and Press
-Skull Crushers
-Barbell Curl
-Military Press
-Dips
-Deadlifts
Longer Time under Tension = More Muscle Gains
With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:
-Supersets
-Half Reps
-Assisted Reps
If you are serious about overcoming your genetics and building that impressive muscular body your after it is absolutely crucial that you follow these tips and that you are consistent in your workouts and eating habits. If you are tired of being skinny and want to see big changes fast I recommend getting a copy of No Hype, No B.S Muscle Building. You can get a FREE copy of it here - Ectomorph Muscle Guide also feel free to visit my Natural Muscle Building Blog
Article Source: http://EzineArticles.com/?expert=Michael_B_Davies
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1 comments:
This is very true... Many hardgainers get sucked into following the typical bodybuilding routines and get zero results. There is a completely different set of rules for the hardgainer. Compound exercises are usually the best way to go.
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