How Ectomorph hard gainer can gain weight?

There are three types of body types according to sports science ectomorph mesomorph and endomorph.

Ectomorph: these types of body types have lean muscles with no fat and no heavy bones very hard to gain weight. Also, they don’t digest enough food, and they always trying to eat more to gain weight. The best way to gain weight for these types of body types is to eat small meals a day with a combination of protein carbohydrates and fats. Focus on major muscles like squats back and chest and shoulders exercises and do each body part 2 times a week to see good results. Workout program for Ectomorph is an exercise for only 4 days with three body parts with a focus on major muscles.

Workout program for Ectomorph 

  • Monday - chest shoulder and triceps with 8-12 repetitions mostly hypertrophy exercises for gaining muscles.
  • Tuesday squats back and biceps
  • Wednesday off no cardio at all
  • Thursday - chest shoulder and triceps
  • Friday squats back and biceps
  • Saturday and Sunday rest only no. Cardio at all.
Do workout for only 1 hour followed by these exercises.

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