There are three main body types to consider when evaluating strength or fitness goals. The ectomorph, the endomorph and the mesomorph. This article will primarily deal with the ectomorphic framework, which we will become familiar with as one that tends to be long and thin, has a high metabolism, a large appetite, and has a hard time gaining weight. In the world of bodybuilding, many people refer to this structure as the “hard winner”, however, in reality, it would be better to refer to the ectomorph as a “different winner”.
So, are you an ectomorph and want a good workout at home? Well, a good workout will depend entirely on your goals. The first thing with any routine is to set your goals, after all without a planned destination, how are you going to plan the route?
Ectomorphs want to gain weight and a few simple truths that can help you. The first truth concerns calorie counting. I mean, you should! The simple fact is that if you eat more calories than you expend on a regular basis, your body will have more energy potential to grow. The first part of your routine is diet. This comes before supplements like whey protein too!
Your diet should consist of five or more meals a day, in smaller portions and never leave more than 2-3 hours between meals. I am an ectomorph and had to get used to spending a lot more money on food. It is unavoidable if you are training hard anyway and certainly unavoidable if you want to train and gain mass.
The cornerstone of a good ectomorph diet is a balance of good fats, complex carbohydrates, and protein. Simple carbohydrates are good right after a workout. Do a lot of research on your own about what different foods are good for an ectomoprh diet.
Now that we have the basics covered, what type of training will give an ectomorph good results? For the dough, the answer is the same as for everyone else. One must use large amounts of weight with low repetitions to increase the size of the muscles. If you want to get stronger and more athletic (rather than just bigger), just drop the weight and increase your reps. This is a good idea if you are not doing any other type of exercise.
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Action may not always bring happiness; but there is no happiness without action. {Benjamin Disraeli} ”
There are two basic types of lift, the isolation lift and the compound lift. The first targets a small set of muscles, such as the biceps in a bicep curl. The second works many muscle groups and a good example would be the weighted squat or indeed all Olympic lifts. Compound lifting is always recommended for ectomorphs looking to build muscle, will work their entire body, and will especially focus on large muscle groups such as the gluteus maximus muscles which will cause a slightly higher hormonal response in your body.