12-15 sets of compound lifts per major body part is a good guideline, do 10 sets of heavy squats one day for quads and tell me how much you have left to give, your intensity is what matters not 500000 reps in 500 different sets… 3-4 day splits work well as ecto-meso’s should lift heavy compound, be sure to take off days and eat big, unless of course your goal is different then lean mass gain. When cutting more cardio can be incorporated, interval training is best to maintain lean mass Again when bulking ecto-meso’s should minimize cardio. Metabolisms increase very rapidly with lean mass gain and increased physical activity, so diet must be constantly updated, post workout nutrition is very important to this group Ecto-meso’s should also avoid most isolation movements and focus on compound lifts, rep ranges of 5 x 5 and 5 x 8 work excellent for building lean mass as well. Will tend to lose some but not all lean mass if training is stopped Tend to gain a fair amount of lean mass easily but then quickly plateau These individuals tend to be excellent endurance sports athletes (soccer, lacrosse, rock climbing, and longer sprint events 800’s+) due to light frame and better muscle building genetics then a true ecto. Body structure similar to ectomorphs, thin bones, naturally lean, heights usually range from 5’9-6+, face very angular and rectangular in shape, slightly longer limbs then most other body types but not as naturally lanky looking as true ectomorphs… These individuals out number true ectomorphs, but generally look like ectomorphs unless trained, these individuals tend to resist body fat and lean mass gain, due to increased and/or undeveloped digestive tracts Often the female and male fitness type due to long lean limbs and naturally low body fat. ectomorphs, commonly overheard by a rigid dieting endo with lines such as “man I eat 5000 calories a day and I can’t friggin gain a pound” as they munch away on fast food Endomorphs have a deep hatred for lean body types esp. Bread and butter of working out should be the holy trinity of squats, deadlifts, and bench press (actually that’s not a bad order of importance) With all body types when cutting lifting heavy is important to maintain fast twitch mass When attempting to lose body fat cardio should be minimized to avoid muscle catabolism When attempting to gain lean mass cardio should be avoided or minimized, proper post workout nutrition is extra important to ectos a 5 x 5 mixed with a 3 x 8 scheme works well. heavy lifting along with proper nutrition and plenty of rest are most important…. Ectomorphs should stick to major compound lifts and avoid isolation movements until a good deal of training experience is acquired…due to faster metabolic rates and/or underdeveloped digestive tract, eating often is very important as well as simply eating more at each meal…also ectomorphs require more days off from heavy lifting since they should be focusing on heavy lifts and low to medium reps…. Generally are excellent endurance (distance) athletes due to light frame and less fast twitch fiber Once lean mass is gained it is easily lost if training is not followed rigidly Generally stay very lean and thin without a rigid diet or workout plan A true Ectomorph has trouble gaining weight both lean mass and fat, however, more often then not even though they often have slightly faster metabolisms most people who claim to be ectomorphs are simply underfed… Longer limbs, thin angular face more rectangular in structure Usually taller individuals ranging in male height of 6+, females appox 5’8-6 aka hard gainers, ectomorphs is the model body type of the western society, long lean and thin the majority of women wish they possessed and the second least body type a man would want to have…. Most people don't fall into one set catagory but this is an overview of each Also, I agree above - typo on ecto-endo? That doesn't seem correct.
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