| Ectomorphs are inherently skinny people. If you're an | | | | 45 minutes in the gym on any given day. But when |
| ectomorph it means you have a small frame and can | | | | you do go you have to make sure you're killing |
| probably fit your thumb and middle finger around your | | | | yourself and breaking a sweat. |
| opposite wrist and then some. Most ectomorphs are | | | | 3. The ectomorph needs to condition his nerves so |
| also pretty long and lean. They have fast metabolisms | | | | that he can be more effective in lifting weights. That |
| which makes gaining weight difficult because they burn | | | | means when starting out you'll actually want to do |
| so many calories at a resting rate. That said, | | | | fewer reps and work on building up neurological paths |
| ectomorphs are able to put on weight if given enough | | | | so that your muscles can all fire at the same time |
| time. | | | | when lifting a heavy weight. This is essential to your |
| Here are some good workout basics for ectomorphs: | | | | workout plan and I recommend doing this for a week |
| 1. You need to go to the gym at least three times a | | | | or two every six weeks. |
| week. I recommend this because it'll give you time to | | | | 4. Do not neglect your lower body. A lot of people |
| recover but will also allow you to consistently hit your | | | | neglect their lower body and never do squats or |
| muscles. You don't need to do a split because you | | | | anything like that. You're just hurting yourself; not only |
| should be able to recover faster with your faster | | | | will you be weaker, but your overall gains will be halved |
| metabolism. | | | | and you'll actually see a decrease in the rate at which |
| 2. Use compound lifts with good form, medium reps | | | | you build upper body muscle also. That's because |
| and medium sets. That means you should work in the | | | | lower body exercises, specifically squats, are stressful |
| 4-6 rep range and do 3-5 sets per exercise. I don't | | | | and cause the body to release hormones which can |
| recommend doing too many exercises because that's | | | | help rebuild tissue at a faster rate. |
| just overkill. You probably shouldn't spend more than | | | | |