Ectomorph hard gainer body type can not gain bodyweight easily. their body type is such tall lean arms and shoulder and chest with extremely low fat and body mass index.
Muscles growth with this type of body type you should train your muscles at least two times a week with a combination of pushing and pulling muscles.
And major target on large muscle body parts such as chest exercises and squats movements and back exercises with a combination of compound movements and isolation movements with a gap of at least 48 hours to 72 hours between each muscle group and never target a single muscle group for muscles growth. This is the biggest workout mistake that lean people do while doing exercise in gyms.
Now the question is what should be the best workout program for skinny guys and lean muscles, groups.
Strength Training workout program for beginners Ectomorph
- Monday-chest shoulder triceps with hypertrophy movements 8-12 reps of each exercise and sets of 5-6 major muscles and minor muscles 2-3 sets each.
- Tuesday back biceps with 5-6 sets of the back like barbell row 4 sets heavy and lat pull down 2 sets and cable rowing 2 sets each and 3-4 sets of biceps with standing barbell curl 3 sets incline dumbbell curl 2 sets and preacher curl 2 sets with 8-12 reps each only hypertrophy movements.
- Wednesday rest no cardio at all.
- Thursday chest shoulder triceps, legs 2-3 sets with leg curl 3 sets squats 4 sets and leg press 2 sets heavy.
- Friday back and biceps with back 5-6 sets of back and 4 sets of biceps major concentrate on back muscles. Follow the same as Tuesday.
- Saturday-squats and legs exercise 5-6 sets of squats with standing squats 4 sets and 2 sets of leg press and a set of leg extensions.
- Sundays rest no cardio at all.
I hope you like the article of a strength training program for Ectomorph.
