Ectomorph Mass Gain Program

Contents

Ectomorph Mass Gain Program

Primary goal: gaining muscle mass

A type: split training

Preparation level: average

Number of workouts per week: 4

Necessary equipment: barbell, dumbbells, exercise equipment

Audience: men and women

Author: Dug Lawrence

This muscle-building workout program, while designed for ectomorphs (lean people), can also be used effectively for other body types to add variety to the training process.

Who is this program suitable for?

To find out if a given program is right for you, define yours. The program is designed specifically for ectomorphs, but is also suitable for beginners and anyone who has difficulty gaining muscle mass.

Program description

Ectomorph – a very “successful” physique in terms of the amount of adipose tissue, however, with a negative bonus for mass gain in the form of a fast metabolism that normally burns a huge amount of calories. With such a physique, in order to build muscle, it is necessary to increase the calorie content of food to values that allow you to add 0,3-0,4 kg per week to body weight. An effective diet is critical for muscle growth while performing a program. The number of calories should be calculated based on body weight using the formula: 45-55 kilocalories per kilogram of weight as a starting value. For example: with a weight of 65 kg at the initial level, you must follow a diet with calories in the range of 2900-3600 kcal per day.

Meals should be divided into 6-8 meals (including protein shakes) per day. The introduction of food should occur every 2,5-3 hours during the day. Protein should account for about 25-30% of the total calories, carbohydrates should account for 50% of the total, and finally fat should make up approximately 20% -25%. Minimize or eliminate the consumption of simple carbohydrates from the diet.

It is preferable to eat foods with a low glycemic index, such as, for example, brown rice, durum wheat pasta, whole grain bread, sweet potatoes, oatmeal. It is critically important to supplement the diet with the intake of complex vitamin and mineral preparations from trusted manufacturers.

Choose predominantly fat sources from the following foods: olive oil, peanut oil, rapeseed oil, nuts and seeds, vegetable oils (sunflower, corn), oily cold water fish (salmon, mackerel, herring), flaxseeds, flaxseed oil, and walnuts.

What else is important to consider

Aerobic exercise should be kept to a minimum.
Warm up on cardio machines for 5-10 minutes before starting your workout.
Perform at the end of your workout.
Cool down at the end of the session for 5-10 minutes on cardiovascular equipment.
The rest interval between sets should be 2 minutes.
Rest interval between exercises 3 minutes
The total duration of the workout should be as short as possible.
Sleep at least 8 hours a day.
Exercise on Mondays and Thursdays, or Tuesdays and Fridays.

Monday – Chest and Triceps

Chest

4 approach to 8, 8, 7, 6 repetitions

3 approach to 10 repetitions

Triceps

4 approach to 8, 8, 7, 6 repetitions

2 approach to 10 repetitions

Tuesday – Back and Biceps

Back

4 approach to 8, 8, 7, 6 repetitions

4 approach to Max. repetitions

4 approach to 10, 9, 8, 8 repetitions

Biceps