Ectomorph Bulking Workout Guide
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ScribdTranslationsEctomorph Bulking Workout Guide
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ScribdTranslationsEctomorph training for bulking
At first, you read bulking (gaining mass) and cutting (definition). So, we can predict that if
it deals with distinct phases that can NEVER, theoretically, be done at the same time.
Here is a training focused on bulking for ectomorphs, which is the period of gaining muscle mass.
lean. Here, the gain of body fat is inevitable, but it should be kept to a minimum, around
from 10 to 18% for a good bulking. In the case of ectomorphs, this is not a problem. The diet is
hypercaloric, with at least six meals, aerobic exercises are not done and we must keep in mind that the
the training is as simple as possible and, of course, not very voluminous.
It is useless for you to start a cutting diet when you do NOT have muscle mass.
just to get defined or achieve a defined abdomen. This will cause your metabolism to speed up.
ended up consuming lean muscle mass. Therefore, the basic tip is to start with bulking (gain
of mass).
Bulking is ideal to be done in winter since you don't have to show your body much and therefore do not
you need to worry about definition.
DURING THE TRAINING
Drink water during the breaks between sets.
TRAINING
BREATHING: Exhale air during the positive phase (muscle contraction) and inhale air during the negative phase (the phase
where you usually lower the weight.
REST BETWEEN SETS: 1 minute
REST BETWEEN EXERCISES: 2 to 3 minutes.
EXECUTION: The execution must be done slowly. In the negative phase of the exercise (when you go down)
Don't let the weight drop, hold it, and lower it slowly. This makes a big difference in achieving hypertrophy.
of muscles.
Use a cadence of 2-1-3, that is, 2 seconds in the positive phase (when lifting the weight), 1 second in the
static phase (when holding the weight) and 3 seconds in the negative phase (when lowering the weight). Doing
In this way, you will realize that with a few exercises you can train your muscle without needing those.
voluminous and time-consuming workouts with many exercises that generally do not bring the result you
wait.
SUPER STATIC FAILURE: It is a way of using isometry strongly advocated by the great Everton.
Bernardo. Do the exercise set to positive failure (when you can no longer contract your muscle)
muscle in the exercise) and then stay in the middle of the last repetition "not just holding the weight,
but fighting with all your strength so that it rises!
You will take the series not only to positive failure, but almost beyond static failure, since
even sooner or later the weight having to go down you hold it as long as possible, for the time that
You can! Let's say you almost failed at the top of the fixed bar, then you continue there, trying to climb up,
even when your weight begins to overcome you, you keep trying to climb, so it is possible that
go down a little more and manage to stop (lock) again, and so on. There are a few worthy exercises
of note in which you should NOT attempt the 'super static failure'. These include the bench press (and its
variants) and the deadlift and squat (when not using a power rack). The bottom position
in these exercises is when you are most vulnerable to injuries. 'Failure' for these exercises means
complete as many repetitions as you can without any detriment to your posture, and then lower
the weight, under control, up to the initial position. DO NOT try to go beyond this and attempt the 'super static failure'. You
you will be looking for injuries if you do this.
EXERCISES
MONDAY–Chest, Biceps, Forearm
Bench press (3×8 to 10) UNTIL FAILURE, with Concentrated ring (3x8a10)
partner
Wrist roll (3×8 to 10)
Incline bench press (3×8 to 10) TO FAILURE,
with partner
Abdominal (at your preference, I recommend it in
declined board
Crucifix (3×8 to 10) TO FAILURE
Direct curl with straight bar (3×8 to 10) UNTIL A
FAILURE
WEDNESDAY - Shoulders, Triceps
Land Lift (3×8 to 10) UNTIL FAILURE Fixed bar pronated grip (3xfailure) UNTIL THE
FAILURE
Pullover with dumbbell (3×8 to 10) UNTIL FAILURE
Abdominal (of your preference, I recommend in
Diving into the parallel bars (3 x TO FAILURE) declined board
French triceps with rope (3×8 to 10) UNTIL A
FAILURE
FRIDAY - Legs, shoulder
Military Development (3×8 to 10) UNTIL THE Calf raise on the smith (3×12 to 15) or in
FAILURE machine (3×12 to 15) TO FAILURE
Inclined lateral raise 3×8 to 10 you
Deep free squat (4×8 to 10) UNTIL THE Abdominal (of your preference, I recommend in
FALHA declined board
Leg extension chair 3×8 to 10 UNTIL FAILURE
Note: The bold exercises are compound exercises. They are extremely important. So don't forget to
make them.
OBS2: Just reminding that for ectomorphs to increase arm size, and I believe it's the same for
the other types too, it's not about doing isolation exercises. That's right, it's not about doing three exercises
for biceps that you will increase your arm. You will increase the size of your arm when you increase
your muscle mass all over the body. Isolation exercises are used to define the muscles and correct
asymmetry (one arm larger than the other, for example). So don’t worry about the workout being short.
exercise for biceps. Start the workout and see the difference in the mirror in three months.
ALTERNATIVES
Here are some alternative exercises in case your gym does not allow you to do them.
Parallel abarras alternative "Alternative" to the fixed bar
If your gym does not have parallel bars, If you still can't manage eight repetitions on the
you can do diving between banks, if fixed bar, train by doing front pulls with
possible with a 10 kg weight on top of the supinated grip.
Thigh. Of course, it won't have the same intensity.
the parallel bars, but it is an alternative. Go 3 x 8 up to 10 repetitions (UNTIL FAILURE)
always increasing the weights.
3 x 8 to 10