One of the large groups of people that we can find in the gym are the so-called ectomorphs, that is, thin people who find it more difficult than normal to gain weight, especially muscle mass.
Due to this, both in gyms and on the internet, this sector often insistently demands routines that allow them to increase their muscle mass at a good pace to leave behind that appearance of thinness and fragility, so I have decided to develop a focused routine to these types of people.
It is worth remembering the other two great types of body that we can find, existing mesomorphs , which are those that are easier to acquire muscle mass, having an athletic physique and with a good fat percentage, and endomorphs , which are those they tend to gain weight, accumulate more fat, and have a harder time losing weight.
Without further delay, we are going to see a routine that will allow you to increase your muscle mass quickly if you are an ectomorph, without forgetting the importance of diet, especially in these cases, in which it acquires a special importance to gain weight.
Specific routine for ectomorphs
The routine that we are going to see next is structured in four days , which will be Monday, Tuesday, Thursday and Friday. It is important to maintain the order of the days and the muscle groups established in each session since they are placed in that order to allow the necessary rest between them.
On Wednesdays, Saturdays and Sundays we will leave them to rest or, in any case, to do a little moderate cardiovascular exercise , such as running, cycling, rowing or swimming.
The repetition range is established between 12 and 8 repetitions, with the exception of some specific exercises in which we will do a series of 15 repetitions.
We will introduce the abdominal work at the end of each session with an exercise, alternating the classic and effective lying abdomen shrugs with the parallel knee raises, to affect the lower abdomen.
We will try to rest between series for no more than a minute, being able to leave a minute and a half of rest between exercises.
Monday: Chest and Triceps
- Incline Dumbbell Press – 4 sets of 12, 10, 8 and 8 reps.
- Barbell Flat Bench Press – 4 sets of 12, 10, 8 and 8 reps.
- Dumbbell flat raises – 4 sets of 12, 10, 10 and 8 reps.
- Z Bar French Press – 3 sets of 12, 10, 10 and 8 reps.
- W Grip Triceps Extensions – 3 sets of 15, 12 and 10 reps.
- Lying abdominal crunches – 4 sets of 15 reps.
Tuesday: Back and biceps
- Pull-up with prone grip – 4 sets to failure.
- Pronated barbell row – 4 sets of 12, 10, 8 and 8 repetitions.
- Pull closed to the chest – 4 sets of 12, 10, 10 and 8 repetitions.
- Alternate Seated Dumbbell Curl – 3 sets of 12, 10, and 8 reps.
- Scott Bench Curl with Z Bar – 3 sets of 15, 12 and 10 reps.
- Knee Raise in Parallel – 4 sets of 15 reps.
Thursday: Legs
- Squats – 4 sets of 12, 10, 8 and 8 repetitions.
- Romanian Dumbbell Deadlift – 4 sets of 12, 10, 10 and 8 reps.
- Press – 4 sets of 12, 10, 8 and 8 repetitions.
- Quadriceps extensions – 3 sets of 12, 10 and 10 repetitions.
- Lying hamstring curl – 3 sets of 12, 10, and 10 reps.
- Standing Heel Raise – 4 sets of 12 reps.
- Lying abdominal crunches – 4 sets of 15 reps.
Friday: Shoulders and traps
- Dumbbell Military Press – 4 sets of 12, 10, 8 and 8 repetitions.
- Dumbbell Lateral Raises – 4 sets of 12, 10, 10 and 8 reps.
- Dumbbell back raises – 4 sets of 12, 10, 10 and 8 reps.
- Front Disc Raises – 4 sets of 15, 12, 10, and 10 reps.
- Dumbbell Shrug – 4 sets of 12, 10, 10 and 8 reps.
- Parallel Knee Raises – 4 sets of 15 reps.
Conclution
If you are an ectomorph and do not know how to increase your muscle mass once and for all, do not hesitate to do this magnificent and complete routine that will work your entire body. It will not take long to see the results that will encourage you to continue sweating the fat drop in the gym.
