The training program for the ectomorph. What is it?

Share This

Hello everyone!

Today, we are waiting for the continuation of the legendary once acclaimed notes on body types and we'll talk in the practical aspect of it, namely, consider what could be a training program for the ectomorph. After reading, we look at some features of human activity halls hudoschyavoy constitution and write out exactly who and what to do as you want in the room.

So all clung to the blue screens went.

The training program for the ectomorph: the basics

In the first lines of his narrative to say that no theory we have the course notes will not - all the water we have already poured in earlier parts of it. Who does not remember or do not know what it is about, to announce that before reading this creation, witness their respects articles at [ Body Types ] and [ training program on body types ].It gave the theory you can even drown in it. In this article we will talk specifically about the practical side of the training and the training program itself, well, actually we started.

Note:

For a better assimilation of the material all further narration will be divided into sub-chapters.

Ectomorph Khudik aka aka drisch - as it is called in Kachkovskii unkind environment. Most often it is the latter fact(lack of weight) causes them to go to the rocking chair. However, such people should understand that Khudik initially were very many outstanding athletes (for example, the same Schwarzenegger, Lou Ferrigno or Alekseev in childhood). Therefore ectomorph - is not a sentence, and very properly, that you pricked into the hall, and the less old you are, the better. The ideal age to joining a gym is 14-16 years, because in this case a very high probability to 20 years to change its constitution and to acquire tangible volumes. Also it should understand that time this age is much more than when you dumped study, work, woman, family, or all at once and together.

In this article we will not talk about the very beginners who only just arrived in the room, and even a little that sense in the proper technique and have little experience. We take for example ectomorphs experienced training from six months to have a sense that a rod and which side to take it).

In general, the initial portrait of the typical ectomorph and the stage of its evolution is as follows.

Yes, it is so clogged, often hunched and thin with long limbs and shales Khudik comes into the room. However, doing well, eating and recovering can achieve quite a decent result.

What you should know ectomorph in the preparation of training programs?

Thus, with regard to training programs for the ectomorph, when compiling we need to consider some points in mind that failure to make all of your / our efforts in the room in vain.

Ectomorph should know that:

• it is very difficult to gain weight, especially lean muscle mass;
• This body type is not imprisoned under the strength training of high frequency and intensity;
• excessive intensity of the body is likely to lead to overtraining .

We can say that this type of body contradicts the usual concept of training muscle growth - Train hard, hard and with high frequency. Therefore, when drawing up programs need to be based on the following key points:

№1. Start slowly

Trying to excessive increase in the intensity and frequency will not work for you, so do not tear off the bat and try to at each subsequent training to become better than the previous. There is no need to increase the amount of exercise trying to perform more sets than intended. This will not lead to weight gain and an increase in volumes.

№2. Start with a simple

Do not bother to sophisticated training programs found on the Internet by star athletes ectomorphs. The most common training program does not work en masse (a large group of people) and sharpened by the particular brow. In addition the complex heaped software you / we do not fit. Rule - the simpler the better.

№3. Practice within one hour

In an effort to neillyuzorno disappoint in a short time, Khudik often resort to increasing the time spent in the room, bringing his training up to 90 minutes 3-4 times a week. So do not be. The perfect warm-up time / hitch + workout should be 45-60 minutes. If you choose m / s from 45 and 60 minutes, it is better to choose a shorter time, but a little more active to move flippers.

№4. Change training program / exercise

Change the exercise is another key element in strengthening hypertrophy. By ectomorphs very quickly it adheres training program and if the first 1-2 months, it yields results, all subsequent deadlines had virtually no impact on the change in body composition. So do not be engaged in a training program for more than 3 months. Alternatively, you can bring any changes in the exercises themselves, using different angles, that's enough, vultures and more.

№5. Permanence

One of the chips, which can significantly increase your chances of increase in weight - is to follow the schedule. In the opener ectomorphs negatively affected by the lack of training, even the slightest blockage can throw it far back.So avoid large (missing 3-4 workouts in a row) breaks in employment, otherwise you will not see the masses as an own ears.

№6. Technique our all

Ectomorphs usually not only are thin, they are also physically weak (are weak) . Therefore, in the pursuit of fast weight trying to grab a little more weight and to drag it until you're blue it does not matter as the main draft. This is a direct path to injury and muscle stagnation. Therefore, concentrate on technique, rule - less is better, the more so anyhow.

Actually it was obschyakovskie advice that should be followed in the preparation of training programs for a loved one.

We go further and go to nail tonight, namely ...

An example of an exercise program for the ectomorph

Actually here it happened, and now we let us touch this training program, which can be printed and has to start right from the friction yesterday :).

In the tactical aspect of the training program is:

• 12 week plan, divided into three stages;
• Each subsequent stage involves an increase in the intensity and frequency;
• shortest (average 30-45 minutes) training.

I stage. Week 1-4

Options Occupation:

• Rest m / each a set / approach - maxim 60 seconds better than 45 .
• the intensity should be such that after each approach muscles feel tired. On a scale of 1 to 10 ( 10 - a fault condition) , you should be near the numbers 6-7 ;
• does not reach failure in straight sets and use different training principles, such as holiday break, drop-sets and so on.

Training Split:

• Monday - the legs, lower back;
• Tuesday / Wednesday - rest;
• Thursday - shoulder press;
• Friday - rest;
• Saturday - chest, upper back.

Note:

I foresee the cheers and screams - which hand? They are not. In general, this muscle group is only 5-7% of total body weight. So do not give them time, in person, exercises are chosen so that they also worked at training the chest, back and shoulders. In this case, we are working on the total weight, and try to avoid overtraining, so if I may say so, than something you can donate.

№1. Monday - legs, lower back.

Exercises:

• squats, 3 sets, 8-12 reps;
• leg press - 3 sets, 8-12 reps;
• lunges with dumbbells - 2 sets, 8-12 reps;
• alternate lifting on socks to stand with weights in hand - 2 sets, 8-12 reps;
• "Good morning" - 2 sets, 8-12 reps;
• Back Extension (classical hyperextension simulator ) - 2 sets, 8-12 reps.

№2. Thursday - shoulder press.

Exercises:

• dumbbell bench sitting, 3 sets, 8-12 reps;
• Breeding dumbbells in hand standing, 2 sets, 8-12 reps;
• Mahi dumbbells sitting in the slope, 2 sets, 8-12 reps;
• twisting lying with weight 3 sets, 12-15 reps;
• leg raises (twisting the body) on the bench with a slope down 3 sets, 12-15 reps;
• Cross crunches with a weight from a seated position, 3 sets, 12-15 reps.

№3. Saturday - chest, upper back.

Exercises:

• bench press on a flat bench - 3 sets, 8-12 reps;
• dips - 2 sets, 6-8 reps;
• reduction of arms in the crossover - 2 sets, 8-12 reps;
• reverse grip pull-ups - 2 sets, 8-12 reps;
• Rod dumbbell with one hand - 3 sets, 8-12 reps;
• pull the lower unit - 2 sets, 8-12 reps;
• shrugs with a barbell behind his back - 3 sets, 8-12 reps.

You can download this PT in a collection video format excel, having passed on the following link.

Download the training program for the ectomorph >>

In this style we train with 1 for 4 weeks, then go to step №2.

Stage II. Week 5-8

Options Occupation:

• training time of 30-45 minutes, rest m / y approaches 30-45 seconds;
• increased intensity as compared with the first stage;
• have stronger muscles tired after each set. On a scale of 1 to 10 ( 10 - a fault condition) , you should be near the numbers 7-8 .

Training Split:

• Monday - the legs;
• Tuesday - rest;
• Wednesday - shoulders trapeze;
• Thursday - Rest;
• Friday - lower back, press;
• Saturday - chest, upper back;
• Sunday - rest.

№1. Monday - feet.

Exercises:

• squats with a wide stance, 3 sets, 8-12 reps;
• Deadlift with light weight - 3 sets, 8-12 reps;
• lunges with dumbbells - 2 sets, 8-12 reps;
• alternate lifting on socks to stand with weights in hand - 3 sets, 8-12 reps;
• ups on your toes while sitting in the simulator, 2-3 sets, 8-12 reps.

№2. Wednesday - shoulders trapeze.

• Arnold dumbbell bench press - 3 sets, 8-12 reps;
• diversion hands up on the lower block - 3 sets, 8-12 reps;
• external diversion hands on the block in the rotator cuff - 3 sets, 8-12 reps;
• shrugs with dumbbells / weights - 3 sets, 12 reps;
• broaching the bar to the chest - 2 sets, 12 reps.

№3. Friday - lower back, press.

Exercises:

• Deadlift on straight legs with dumbbells - 4 sets, 12 reps;
• twist on the block with cable arm - 3 sets, 12 reps;
• leg raises while lying on a flat bench - 3 sets, 12-15 reps;
• side with a dumbbell curl - 3 sets, 12 reps.

№4. Saturday - chest, lower back.

Exercises:

• dumbbell bench press at an angle up - 3 sets, 8-12 reps;
• Breeding dumbbells lying on a flat bench - 3 sets, 8-12 reps;
• push-ups with a broad statement of the hands (if necessary with a pancake on the back) - 3 sets, 8-12 reps;
• narrow reverse grip pull-ups - 3 sets, 6 reps;
• pulldown exercise to his chest with a wide grip - 3 sets, 8-12 reps;
• thrust rod in the slope on the bench at an angle up - 3 sets, 8-12 reps.

You can download this PT in a collection video format excel, having passed on the following link.

Download the training program for the ectomorph >>

In this style we train with 5 of 8 weeks, then go to step №3.

Stage III. Week 9-12

Options Occupation:

• training time of 30-45 minutes, rest m / y approaches 30-45 seconds;
• increased intensity in comparison with the second stage;
• muscles should be tired even stronger after each set (of 3 approaches should normally be 1-2 in failure) ;
• You can resort to the use of chips training - rest-pause, drop sets, supersets, but use them "sparingly" is not in each approach;
• in the training program include muscle group, hands.

Training Split:

• Monday - the legs, lower back;
• Tuesday - rest;
• Wednesday - chest, triceps;
• Thursday - back, biceps, trapezoids;
• Friday - rest;
• Saturday - shoulder press, wrists;
• Sunday - rest.

№1. Monday - legs, lower back.

Exercises:

• squats with a narrow formulation of the legs - 3 sets, 8-12 reps;
• hack squats - 3 sets, 8-12 reps;
• Deadlift - 3 sets, 8-12 reps;
• alternate lifting on socks to stand with weights in hand - 3 sets, 8-12 reps;
• ups on your toes while standing in the simulator - 3 sets, 8-12 reps;
• "Good morning" - 3 sets, 8-12 reps.

№2. Wednesday - chest, triceps.

Exercises:

• wide grip bench press on a flat bench - 3 sets, 8-12 reps;
• Breeding dumbbells vile angle upward - 3 sets, 8-12 reps;
• reduction of arms in the crossover (drop set last 2 sets, optional) - 2-3 sets, 8-12 reps;
• bench narrow grip EZ-vulture - 3 sets, 8-12 reps;
• dips - 2-3 sets, 8-12 reps;
• extension of one hand to block (drop set last 2 sets, optional) - 2-3 sets, 8-12 reps.

№3. Thursday - back, biceps, trapezoids.

Exercises:

• wide grip pull-ups - 3 sets, 6-10 reps;
• Rod dumbbell with one hand - 3 sets, 8-12 reps;
• thrust block to the bottom of a wide handle (drop set last 2 sets, optional) - 3 sets, 8-12 reps;
• EZ-lifting barbell biceps - 3 sets, 8-12 reps;
• lifting dumbbells for biceps sitting on a bench at an angle up - 3 sets, 8-12 reps;
• pull the lower block cable grip hammer handle (drop set last 2 sets, optional) - 2-3 sets, 8-12 reps.

№4. Saturday - shoulder press wrist.

Exercises:

• triset for Delta - military press with his chest standing / mahi dumbbells in hand / breeding breast dumbbells lying on a bench - 3 sets, 8-12 reps;
• rises from a prone position with a pancake - 3 sets, 12 reps;
• cast bent knees to his stomach on the uneven bars - 3 sets, 12-15 reps;
• side bends with the weight of the body - 3 sets, 12 reps.

Exercises (superset wrist) :

• wrap the rope with a weight - 3 sets, 12 reps;
• wrist curls with a barbell behind his back - 3 sets, 12 reps;

Note:

Triset - three exercises performed parovozikom each other, without stopping. Superset - the two combined approach 2 -x different exercises.

You can download this PT in a collection video format excel, having passed on the following link.

Download the training program for the ectomorph >>

In this style we train with 9 for 12 weeks and then all of this view the results of the work done, and if they will not, I will refund your money (hey, but unless you pay? No, well, okay :)) .

That's actually like that, such a cut, it remains to sum up and say goodbye.

Afterword

Now you are holding a program of training for ectomorph and you can safely go to the gym and run in it in practice.Actually not sitting, and when the wind blows in a rocking chair and cease to be Khudik forward!

On the sim all otklanivayus, until we meet again!

PS. Friends, and what program you are training at the moment?

PPS. Did the project? Then leave a link to it in the status of their social network - plus 100 points to karma, guaranteed.