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Training program for ectomorph: complex per day.

Training program for ectomorph: complex per day.

Ectomorph is one of the most difficult body types for training. They are the most difficult to gain muscle mass.

But they have no problems with relief, unlike their endomorphic counterparts. Next we will write what nuances exist in your training process.

How to gain weight if you are an ectomorph? What is the training program for the ectomorph for the masses? What should be the correct training for the ectomorph to gain muscle mass?

How is ectomorph training different to gain muscle mass from training of endomorphs or mesomorphs? How to train correctly?

Let’s see all the nuances together, so as not to be confused and guess how to train properly.

First, let’s try to understand the basic principles of building the training process and the specific characteristics of ectomorphic training. It is important to understand these moments if you want to achieve success in your workouts, develop an enviable muscle mass, become stronger and more durable, train for many years.

So, let’s start to understand everything in stages.

What is important to understand

What are the characteristics of the training program for the ectomorph and how to train this category of athletes? First, it is important to understand the following points, which are essentially fundamental to any training system.

Without understanding these things, it is impossible to progress in the long term. Therefore, carefully consider your study and implementation in your training process.

It does not matter if you are a professional or a beginner. Therefore, training for ectomorph has the following characteristics:

  • It needs a complex load in all the main muscle matrices. The complex load consists of performing basic exercises. These are squats, pushing the bar and the traction. The first exercise predominantly carries the back and legs, the second predominantly the back and the biceps of the thigh, the third, the pectoral muscles and the muscles of the shoulder girdle. Ectomorphs it is important to do the three basic exercises continuously. Your training division can include two to four workouts per week. For example, the day of the legs and the day of the upper part in the form of a simplified scheme of two days for amateurs or four days in the form of a more professional plan. Below you can see what an ectomorph training program looks like, these examples are designed for an average physical athlete. But this does not negate the need to seek an individual approach, to try a variety of forms and methods of training, to connect exactly the exercises you need specifically. Remember that any plan is just a generalized visualization of someone’s individual characteristics, and nothing else.

Training program for ectomorph: complex per day.

Two days divided

  1. Squat / push (alternate after a week): 3-4 approx. 10-12 every second
  2. Tightening the rod that is on the platform / jack: 3-4 approx. 10-12 every second
  3. The slopes in the machine / flexion in the lower part of the back with a bar: 3-4 up. 8-10 rep.
  4. Hitch: two or three approaches.

Top day

  1. Tightening the rod lying down: 3-4 approx. 10-12 rep.
  2. Tighten the rod on a sloping bench: 3-4 approx. 10-12 rep.
  3. Triceps (service room): 3-4 approx. 12-15 rep.
  4. Shoulders (laundry): 3-4 approx. 12-15 rep.
  5. Biceps (service room): 3-4 Approx. 12-15 rep.

Three day division

  1. Squat: 3-4 approx. 10-12 every second
  2. Tightening the rod that is on the platform / jack: 3-4 approx. 10-12 every second
  3. The slopes in the machine / flexion in the lower part of the back with a bar: 3-4 up. 8-10 rep.
  4. Hitch: two or three approaches.

The day of the push-ups.

  1. Tightening the rod lying down: 3-4 approx. 10-12 every second
  2. Tighten the rod on a sloping bench: 3-4 approx. 10-12 every second
  3. Triceps (service room): 3-4 approx. 12-15 rep.
  4. Shoulders (laundry): 3-4 approx. 12-15 rep.
  5. Biceps (service room): 3-4 Approx. 12-15 rep.

Deadweight day.

  • Push: 3-4 approx. 10-12 rep.
  • Romanian: 3-4 approx. 10-12 rep.
  • The upper block: 3-4 approx. 12-15 rep.
  • The lower unit: 3-4 approx. 12-15 rep.
  • The slopes in the machine / flexion in the lower part of the back with a bar: 3-4 up. 8-10 rep.

Training program for ectomorph: complex per day.

Four day division

The same as in the case of a division of three days, but with the presence of an additional fourth day, to carry out additional complementary exercises (according to the needs of an athlete). Auxiliary exercises are added to strengthen the weak points and muscle groups and are selected for each athlete individually.

Consult with a competent coach before the start of the classes if you want to train really effectively. Do not neglect this important point.

  • Take into account the individual characteristics of your body. We recommend practicing with a trainer. Since only a competent trainer will be able to fully assess the amount of work required, he will be able to direct his efforts competently and help avoid unnecessary risks and injuries. In addition, he will be a great friend to you and will be able to direct your efforts and your motivation in the right direction, it will help you reach new heights! What are the criteria for selecting a competent coach? First, the coach must be able to motivate. If you do not have the desire to move mountains when you communicate with this person, then this is for sure, not your coach. A coach, even if he is a very old man, should become one of the main authorities in sports and in life in general. Second, the coach must have enough experience and a lot of knowledge. Look at your achievements and how deeply you are immersed in the subject. These will be fundamental factors when choosing a mentor.
  • In addition, ectomorph training, like the training of any other athlete, is based on the stability and consistency of increasing the training load. Practice constantly, systematically establish each of your goals, and then success will come to your own hands. It is important to stretch the same athletic tone for at least several years, not to fall into excessive training on the road, because it will be extremely difficult and unpleasant to get out of it. Believe me, this is not verified by an unhappy athlete. Do not repeat the mistakes of others. Better to repeat and overcome the success of others!

Therefore, it is difficult for ectomorphs to gain muscle mass, but it is possible. Many points must be considered when developing the training program for the ectomorph for the masses. Both the athlete and his coach must know and perform adequate training so that the ectomorph gains muscle mass.

What distinguishes the training of an ectomorph to gain muscle mass from the training of endoforms or mesomorphs is the area of ​​knowledge necessary for a trainer.

It needs a complex load in all the main muscle matrices. The complex load consists of performing basic exercises.

These are squats, pushing the bar and the traction. The first exercise mainly involves the back and legs, the second, the back and the biceps of the thigh, the third, the pectoral muscles and the muscles of the shoulder girdle.

Ectomorphs it is important to do the three basic exercises and train continuously. Take into account the individual characteristics of your body.

Only a competent trainer can fully assess the amount needed for the job, be able to direct their efforts competently and help avoid unnecessary risks and injuries.

If your health is important to you, it is best to start taking care of yourself as soon as possible. Training correctly is not as difficult as it seems, it is enough to start taking small steps, but systematic and permanent. Give up bad habits, then, gradually, get used to observing diet and rest.

Believe me, time flies. Nor will you notice how the months, half year, year and even several years pass. For an athlete, all this is irrelevant.

Only the goal matters. And his goal is to be healthy, strong, prepared for any adversity and to be an example to follow.

Remember that the sober state is much brighter and more productive than any drunken frenzy. If you want a bright future for yourself and your loved ones, then stop using this poison right now. Better exercise, start a healthy lifestyle, fill your time with something bright and productive.

Believe me, it’s much more interesting than anybody, even the best alcohol. Follow the path of happiness!

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