Ectomorph Workout: How To Build Muscle Mass For Skinny Guys

Home  »  Weight Training Programs  »  Ectomorph Workout: How To Build Muscle Mass For Skinny Guys By Dan Merrell, CPT   |  Comments

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If you would classify yourself as a “hardgainer” or “ectomorph” (otherwise known as a skinny guy), it’s vital that you put together a specific ectomorph workout that is going to get you the results you’re looking for.

By far, the single biggest reason why most skinny guys never see the results they’re looking for is simply because they don’t have the right workout plan in place for their body.

There is a huge difference between what it takes an average male to build muscle and what it takes you, the skinny guy. The minute you get this through your head and stop looking at all the newsstand magazine workouts is the minute you finally start moving in the right direction to success.

Until then, you’re just going to continue to spin your wheels in the gym and you may in fact get even thinner than you are now.

By understanding what must be in place in a proper ectomorph workout however, you can finally begin to get the body that you’re dreaming of.

Let’s give you the low-down on a proper ectomorph workout.

For most guys, the general approach to building muscle goes something along the lines of ‘the more, the better’. They think if they do one exercise for biceps, two will be better. If they perform three sets of squats, six will yield faster results.

But for you, the skinny guy, volume is your enemy. Due to your natural body type and your ultra-fast metabolic rate, the more volume you do, the more time you’re going to need to recover. It would literally take you a week or longer to recover from the typical bodybuilding workout you find in most muscle building magazines.

So your goal for your workouts is to significantly cut the volume. Basically, get in, go hard, get out. That should be your mantra. Lower volume means performing 4-6 exercises per workout, and doing 3-4 sets per exercise.

That’s it. As hard as it may be to believe that this will actually build muscle faster than a high-volume workout. Trust me, for your body type this is what will yield superior results.

Now with this reduced volume, you really want to keep the intensity up. This is also one of the keys to your success. If you go into the gym and perform 5 exercises where you put in a mediocre effort, you won’t see any progress.

You really need to push yourself. This is part of that ‘get in, go hard’ mantra. If the ‘go hard’ is missing, you might maintain your muscle, but you won’t build more muscle.

High intensity for you means lifting as heavy of a weight as possible. You’ll want to keep the rep ranges on the lower end of the scale, close to 5-8 reps per set and make sure that you’re lifting a weight that will have you fully fatigued by the time you reach your last rep.

If you aren’t, then it’s time to increase the weight for your very next set. Just remember that increased weight should never mean you sacrifice on proper form. Do that and you’ll just wind up injured and then you really won’t be growing.

Form is a must and once that’s in check, load on as much weight as possible while staying within the 5-8 rep range.

Moving along, the next element of success when putting together an ectomorph workout is exercise selection. You often see muscular guys in the gym doing all their ‘pump’ work. This includes moves such as bicep curls, hammer curls, barbell curls, tricep press downs, tricep kickbacks, lateral raises, and so on. Basically, movements that draw a high amount of blood into small muscles which makes them look larger.

Remember, while this may look amazing while they’re in the gym, it doesn’t last.

Instead, since you do have your limited recovery ability, you need to perform exercises that really count. That means doing movements that work as many muscle groups at once as possible. This is what will ensure that you’re able to hit every single muscle group in the body effectively and still maintain that 4-6 exercises per session range.

Smart choices include squats, deadlifts, the leg press, step-ups, lunges, bench press, incline bench press, push-ups, shoulder press, bent over rows, horizontal rows, and pull-ups.

Choose your exercises from this list only and you’ll start packing on more muscle mass pretty fast.

Finally, the last element that must be discussed with regards to building yourself an effective ectomorph workout is cardio training. Many guys often think that cardio should be added to their workout because it’ll help them stay leaner as they go about the process.

There are two main things for you to consider here.

First, do you need to worry about staying lean? I’m 99% confident you don’t. In fact, if you take a good look at yourself in the mirror right now, you’ll find that you’re almost already too lean. A burger may actually do you some good.

Ectomorphs by nature don’t put on weight very easily – fat or muscle. So staying lean shouldn’t be your main concern. At least not right now.

Second, even if fat gain was an issue, this is much better controlled through your diet than through cardio training. Guys who are doing cardio during a bulking phase should really re-evaluate their approach. Exercise in general is going to tax recovery reserves and if their muscles are broken down from the gym, what’s that cardio doing to them?

It certainly isn’t allowing them to build themselves back up stronger.

So the same thing goes for you. If you’re in the gym performing cardio, you’re not only decreasing your recovery rate (which is already lower than normal), but you’re also burning up precious calories that could have gone towards building muscle mass.

You can do one or two 20-minute sessions per week just to keep your heart healthy but keep this to a brisk walk only. Nothing more intense as it will simply work against you.

So there you have the must-know tips for designing an ectomorph workout. If you make sure that you get these in place then you can finally start seeing the progress from your workouts in the build of a more muscular body.

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Workout Supplements: Get Ripped With Ease

Men with a muscular exterior attract everyone's attention around them. Just how a man would take notice of a beautiful slim woman its only natural for a woman to take notice of a muscular well built man. Body building is now easy with a number of body building supplements that help pump up the muscles for a longer time.

There is generous information available on burning fat and building muscles, but most of the information available refers to joining some body building gym, heavy duty exercise and high discipline and commitment towards building tough muscles which is out of reach for most people, who have to attend to their other work life priorities.

The best choice for building body in a shorter period of time is to take workout supplements to reduce the belly fat, increase muscle mass around the arms and back and to get ripped fast. With the help of workout supplements it is now conceivable to achieve an impenetrable iron like body. There are various such supplements that can help one get ripped in a matter of few months. Here are some powerful workout supplements:

A workout supplement with protein isolate helps to digest food faster. The isolate protein supplement aids to deliver amino acids to the muscle tissues instantly. Taking the isolate protein shake after a strenuous workout helps to build muscle mass and a lean body.

Another effective workout supplement to build a macho body is the pre-workout supplement rich in Creatine and Nitric Oxide. Creatine is the principal constituent of the molecule that stimulates exercise and physical workout. When the body is soaked with creatine it helps in all forms of training exercise for body building. It is appropriate for athletes and sports persons who require high intense burst of energy.

When creatine is complimented with nitric oxide then the muscles get a noticeable "pump", nitric oxide expands the blood vessels and allows the oxygen to flow into the muscle tissues and further into the muscle cells. Higher oxygen into the muscle cells improves the creatine delivery as well. Together, Creatine and Nitric Oxide combat fatigue and increases the energy levels in men.

Yet another workout supplement with effective results is the intake of Glutamine. The glutamine workout supplements are ideal for people who are engaged with heavy enduring physical work such as lifting heavy equipment. Continuous heavy lifting can weaken the immune system and the nervous system of a man. It can make him nauseated and sick and affect the over all metabolism.

Although food stuff such as cabbage, milk products, fish and eggs, beans, chicken and beef contain glutamine but it is not sufficient for people who are involved with heavy weight lifting activity. Therefore, Glutamine supplements can help men who are dealing with intense physical laborious weight lifting work.

Saule Health has been an authority on vitamins and nutrition for over 5 years. Covering topics from diet and weight loss to general health.

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Look Muscular and Feel Masculine With Workout Supplements for Men

Do you want a muscular, well built, iron like body? Are you fascinated by body building? It is now easy to get ripped fast; with the support of effective workout supplements body building is now achievable by self efforts without the strenuous training under a perfectionist. This is possible because of bringing home the perfectionist itself, the body building workout supplement. These workout supplements come with many advantages, it helps to increase muscle power and speed, amplifies the endurance level, relieves stress and helps in faster workout recovery.

There are many sports people who depend upon workout supplements to perform better. Particularly those who play high energy sports and games like baseball, basketball, boxing, football, hockey, rugby, soccer, softball and running. The workout supplements help to improve the endurance, speed, agility, strength and the over all performance at the game.

However, to pick the most appropriate work supplement is a flustering task with endless options to choose from. Most of these supplements are available as powder shakes or tablets in an appropriate dose. Here are some of the best supplements to get ripped fast.

Whey protein is a workout supplement that aids to refurbish muscle cells and tissues. There is a direct proportion between the muscle gain and the protein consumption. It works best when taken with carbohydrates and a well planned nutritive diet.

Another important workout supplement is fatty acids, which are found in unsaturated fats, which aid to release free testosterone in the body. This helps in muscle build up and also helps the body to absorb protein.

Multi-vitamins are rich in vitamins and minerals. These supplements replenish the essential nutrients that get exhausted during a workout session and enhance the muscle mass.

BCAA's that stands for Branched Chain Amino Acids is an amalgamation of vital amino acids that comprise 35% of muscle tissue. It helps to elevate muscle mass and power.

Creatine helps to increase the body endurance and take up physically enduring work. It boosts the muscle cells with oodles of energy. It is recommended to have enough water if one is on a creatine supplement.

Glutamine is generated naturally within the body; it helps to ease out the stress levels during the workout. It strengthens the immune system of the body.

While taking workouts supplements it is also essential to plan a well balanced nutritional diet for long term effective results. This is essential to have the required nutrients for the body that help to build muscles and a tough exterior.

Saule Health has been an authority on vitamins and nutrition for over 5 years. Covering topics from diet and weight loss to general health.

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Advanced Workout and Nutrition Program

The following article is meant for advanced body builders who have been regularly working out for the past one year. The plans and advices put forward in this article are just suggestions. Feel free to make changes and substitute new exercises. An organized set of advanced workout program along with advanced nutritional supplements, pretty much guarantees your success.

Advanced workout program

Before starting with your advance workout program, please bear in mind the following points.

Always warm up before you start trainingDo the work outs slowly and work your way up.Set your goals taking into consideration your abilities.Increase the intensity, duration and reps whenever possible.Start slow, don't overload yourself with weights.Divide your workout program and schedule.Include proper rest period for your muscles.

The advance workout program that follows is just a sample work selected randomly from a list of thousands. Workouts vary from person to person and from trainer to trainer.

Monday -chest

For the following exercises, do three sets of 10 to 12 reps. try to finish your workout routine within 60 to 70 min.Exercises include -Dumbbell flys, dumbbell press, incline press, incline flys, hip push-ups.Do 20 min of cardio, which can include jogging, treadmill or cycling.

Tuesday -lats

Finish your workout in 80 to 90 min and include 20 min of cardio.Exercises include-Weight pull ups, dumbbell rows, narrow grip pull ups, bend over rows, alternating grip pull ups.

Wednesday - legs

Finish your workout in 70 to 80 min and include 20 min of cardio.Exercises include-Lunges, stiff leg dead lifts, hanging leg curls, weight calf raises, skateboard squats.

Thursday - shoulders

Complete your workout within 80 to 90 min, include 20 min of cardio.Exercises include-front raise, side race, alternating dumbbell press, shrugs, rotation both inner and outer.

Friday - arms

Complete your workout program in 80 to 90 min, include 20 min of cardio.Exercises include- Hammer curls, reverse curls, dumbbell curls, chair dips, dumbbell press, preacher curls, and skull crushers.

Saturday and Sunday

Give your body the much-needed rest.You can however do 20 min of cardio on these days.

For an advanced body builder, half of the work is done in the gym and the rest is through nutrition. During advance workout session you stretch and break your muscle fibers causing damage. For these muscle fibers to recover and grow bigger, diet rich in proteins is a must. Your diet should include 1 gram or more proteins per pound, and not more than 15 cal per pound per day. Here are some pointers that will help you with your diet.

Eat lots of fresh vegetables, whole grains, legumes, nuts, beans, and meat.Avoid sugar, alcohol, fatty food, fast food, salty food, and starchy food.Drink plenty of water.Divide your meals and space them 4 hourly.Supplement your diet with protein powder.Remember to load your bloodstream with proteins, pre-and post-workout.Protein preferred for Pre-and post-workout is whey.Protein (casein) should be taken before sleep and after getting up in the morning.

The two keywords for success are hard work and proper diet. Once you start feeling comfortable with your workout program and your nutrition schedule, don't break the rhythm. Workout routinely and success will be yours.

Until the next article "Be Your Best"

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Eating Protein After Your Workout To Build Muscle Mass Faster

Home  »  Weight Gain Diets  »  Eating Protein After Your Workout To Build Muscle Mass Faster By Jeff Masterson   |  Comments

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So you hit the gym hard, made progress on all your sets, and you’re ready to get your post-workout meal in. Digesting whey protein after a workout is essential to give your muscles the fuel they need to repair and grow bigger. Sure, you can go for solid food too, but a liquid meal is best after a heavy weight training session.

Why a liquid meal? Because your body can digest the nutrients easier and faster! It’s important to get both protein and carbs into your system immediately after your workout because your body is in a catabolic state and breaking down your muscle tissue for energy. The sooner you get nutrients into your body the quicker your body can switch back into an anabolic state and begin building muscle again.

Ideally you want to have your post-workout meal no more than half an hour after your training session ends. It’s easy to bring a whey protein shake with you to the gym and just pound it in the locker room after you’re finished with your weight training.

Time-saving tip: I always get the big tubs of whey protein powder. I grab a bottle of water, dump half of it out, and funnel 2 scoops of protein in. Give it a shake and it’s ready to go. Now I can take it to the gym with me, gulp it down after my workout, and toss it in the trash. That’s one less thing I have to carry around with me - and one less “dish” I have to wash.

You should get 1.5 – 2 grams of protein per pound of bodyweight. Some research suggests that your body can’t use more than 20 – 30 grams of protein at one sitting. But there hasn’t been enough research to make that argument 100% valid. Most bodybuilders still consume 40… 50… 60 grams of protein after a workout. I say it’s better to go on the high end and take more than you need rather than not enough. If you’re trying to build muscle you don’t want to waste a workout by not feeding your body enough of what it needs. And it needs protein!

Well, it depends how much money you want to spend. There are 2 main kinds of protein you can look at taking after your workout: Whey protein concentrate: This is a lower-quality protein but it’s cheaper. It’s got more lactose and fat than isolate and may cause some people to get gassy and bloated.
Whey protein isolate: This is a more pure form of protein, which of course makes it more expensive. The good thing is, it’s more effective than the concentrate and you won’t be farting all over the place or feeling bloated which is always a plus.There are other forms of protein like casein, but for your post-workout shake, you’ll want to use either concentrate or isolate. Casein is a slower absorbing protein and we want something that will quickly replenish our muscles after a workout.

There are many different brands of protein available to choose from. And to tell you the truth, the brand you use really comes down to personal preference. Some taste good, others taste horrible. I’ve been using Nature’s Best Isopure Whey Protein Isolate and I like it. I get it in both chocolate and vanilla flavors.

Just look at the ingredients before you buy. The more “hyped up” it is the more unnecessary junk they usually add to it. Take a look at the sugar and carbs on the nutrition facts. A good whey protein shouldn’t have more than 5 grams of carbs. And ideally it would have 0 sugar.

We’ve covered why it’s important to take protein after your workout, how much you should be taking, the different kinds of protein, and what you should look for when you’re shopping around. Put this info to good use and start taking a protein supplement after each workout and you’ll start to grow faster.

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Using Muscles Workout Routines to Gain Faster Muscle Mass

If you're avoiding the gym on purpose because you feel intimidated and out of place among those people who have really huge muscles, don't be! Truth is, gym have all the right equipments needed for you to gain those muscles, without really needing to invest in any of them personally for your own home.

Chances are, those who make you feel really uncomfortable were probably just like you once, at some point of their life. Instead you should consider making friends with them to learn some of their muscle building techniques! After all, they'll know a thing or two about building muscles since there are obvious results now.

Many of them will have different views and tips on the easiest way to get bigger. However, bear in mind that you should not just follow everything you hear from them, after all, everyone have a different disposition, your genes and body type should be taken into consideration for the most effective muscle workout routine to gain muscles.

In this article I'm going to share with you some of my tips that I often tell others. Like I've said before, do not just follow blindly. Try to incorporate some of these tips inside your muscle workout routines to have the maximum effect when performing muscle gaining exercises and the body that you've always wanted.

Free weights are an incredible exercise routine that you should not do without in your workout routine. While strength machines have their advantages, they're fixed and they will always work the same muscle group if you perform the same exercise at the same machine. The point here is not to make you choose free weights over machine, instead you should view this as a how to incorporate free weights into your muscles workout routines. The advantage of free weights exercises is that it allows you to reach and strengthen more muscles group than a machine can possibly do.

One of the worst advices you can hear is to exercise the same muscle group everyday, not only it does not help your muscle to grow; you'll end up being a lot more injured and lose a lot more mass tissues than if you just left them alone.

Muscle tearing is part of your muscle gaining process, it happens when you exercise a muscle group. However, can you imagine the consequences if you just tear them down everyday without ever giving them a chance to recover? Mass muscles tissues loss is to be expected, therefore the best way to do so is not to work the same group everyday, instead allow a 2-3 days rest period while you start on your other groups. Allow your body a chance to take over and repair while you sleep and rest.

One simple way to do so is to exercise your whole body instead of just focusing at one specific area. From your chest to your shoulders, biceps to abs, your back to your legs, there are plenty of room to improve and to work on! Also, who says working out is boring and repetitive? You can make a difference and make it fun for yourself! Find different exercise methods for each different area of your body and try them out, rotating them between sets and see how your muscles feel performing different method of exercise.

Lastly, do not compromise your form for speed or simply for completion. Truth is your workout session will be the most productive when you work each rep in a controlled, smooth motion that contracts the muscles group the exercises are meant to. Not only it speeds up your muscle building process, it keeps you away from harm's way as well!

Getting a proven muscles workout routines [http://www.bestwaytogainmuscle.org] can help saves you the trial and error needed in finding the best way to build muscles. Understanding how your own body works and develop a highly customized workout plan can be difficult without knowing some body building basics! Therefore, get the essential muscles building information here [http://www.bestwaytogainmuscle.org]!