Having any kind of success at bodybuilding if you have an ectomorph body can be a real battle at the best of times. But if you don't have the right knowledge and information, it's virtually impossible. Chances are that if you are reading this, it's because you not seeing the kind of results you'd like to have at the gym, and you are ready to make some changes to what you are doing. We're going to get started on fixing that problem right now.
You already know you have a disadvantage when compared to all of your gym buddies, but what can you do to overcome your body type? The first step is to start eating more often; ectomorphs should get about 3,500 calories per day. Only visit the gym for one hour about three days per week, but increase your workout intensity until you are completely wiped out by the end of the one hour session.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - Hammer Curl (Good For Arms)
This exercise builds and develops the muscles in your forearms and biceps. Start with your feet roughly shoulder-width apart. Relax your body while keeping your back very straight. Your arms should be lying at your side, holding a dumbbell in each hand, and the palms of your hands facing the body. Either simultaneously or alternatively lift the dumbbells until they touch your shoulders, without moving the position of your wrists. Hold this position for a short period and then slowly lower your arms to the starting position.
Exercise #2 - Deadlift (Good For Multiple Areas)
The deadlift is a great exercise that works out the core, quads, hamstrings, and glutes. Stand in front of a dumbbell that is placed on its side. Keep your back straight and arms extended as you bend your knees down to grab the end of the weight. Stand back up while gripping the dumbbell until you are back to your original starting position. Hold and contract your muscles and then return the dumbbell to the floor in the same fashion as when you picked it up. Repeat.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row will work your entire back, core, and your shoulders. To get started, hold at least a ten pound dumbbell in each hand with your arms extended out in front of you. Bend your knees slightly and lean forward with your arms still hanging out. This is where you start this exercise. Go ahead and lift the dumbbells up to your chest while you contract your back and shoulder muscles. Hold for a few seconds, then slowly straighten your arms out again.
Bodybuilding for ectomorphs is actually quite simple now that you know exactly what you have been doing wrong. Perform exercises like the examples above in an intense sequence, eat the recommended amount of calories, and rest often to get that big bulky body you've been working for.
You already know you have a disadvantage when compared to all of your gym buddies, but what can you do to overcome your body type? The first step is to start eating more often; ectomorphs should get about 3,500 calories per day. Only visit the gym for one hour about three days per week, but increase your workout intensity until you are completely wiped out by the end of the one hour session.
These two changes alone could solve all of your problems. The thing is, the type of exercise you are doing could also be a problem. Are you exercising your muscles in isolation, or are you working groups of muscles all at once when you work out? Since you only have one hour to work out, isolation exercises are no longer going to be enough. You'll have to start focusing on doing compound exercises instead. These will require you to use several muscles at once every time you do a workout, and these 3 exercises will improve the results you are getting from your bodybuilding.
Exercise #1 - Hammer Curl (Good For Arms)
This exercise builds and develops the muscles in your forearms and biceps. Start with your feet roughly shoulder-width apart. Relax your body while keeping your back very straight. Your arms should be lying at your side, holding a dumbbell in each hand, and the palms of your hands facing the body. Either simultaneously or alternatively lift the dumbbells until they touch your shoulders, without moving the position of your wrists. Hold this position for a short period and then slowly lower your arms to the starting position.
Exercise #2 - Deadlift (Good For Multiple Areas)
The deadlift is a great exercise that works out the core, quads, hamstrings, and glutes. Stand in front of a dumbbell that is placed on its side. Keep your back straight and arms extended as you bend your knees down to grab the end of the weight. Stand back up while gripping the dumbbell until you are back to your original starting position. Hold and contract your muscles and then return the dumbbell to the floor in the same fashion as when you picked it up. Repeat.
Exercise #3 - The Bent Over Row (Core, Back And Shoulders)
The bent over row will work your entire back, core, and your shoulders. To get started, hold at least a ten pound dumbbell in each hand with your arms extended out in front of you. Bend your knees slightly and lean forward with your arms still hanging out. This is where you start this exercise. Go ahead and lift the dumbbells up to your chest while you contract your back and shoulder muscles. Hold for a few seconds, then slowly straighten your arms out again.
Bodybuilding for ectomorphs is actually quite simple now that you know exactly what you have been doing wrong. Perform exercises like the examples above in an intense sequence, eat the recommended amount of calories, and rest often to get that big bulky body you've been working for.
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Learn more about ectomorph bodybuilding at our website here. Then read this article on some of the best ectomorph strength training tips.
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