With that being said, let's get started on learning how to maximize our effort to achieve "hypertrophy". What's that? In a very simplified definition, hypertrophy (pronounced hi-PER-tro-fee. Not hyper-trophy) is the result of increasing the size of a muscle or organ, due to the expansive growth of the cells that make up that muscle/organ. Of course, through training and diet.

 

An average week at the gym for a newbie ectomorph should look something like this:

 

Day 1 - Chest/Triceps

• Barbell Bench Press or Dumbbell Press (4 sets of 10-12 reps)

• Incline Barbell Bench Press or Dumbbell Press (3 sets of 10-12 reps)

• Dumbbell Flies (2-3 sets of 10-12 reps)

• Dips (4 sets of 10-12 reps)

• Skull Crushers (3 sets of 10-12 reps)

• Bent Over Dumbbell Kickbacks

 

Day 2 - Legs

• Barbell Squats (4 sets of 10-12 reps)

• Hamstring Curls (3 sets of 10-12 reps)

• Leg Extensions (3 sets of 10-12 reps)

• Calf Raises (4 sets of 16-20)

 

Day 3 - Back/Biceps

• Wide-grip Lat Pull Down or Pulls Ups (4 sets of 8-10)

• T-Bar Row or a row machine (4 sets of 8-10)

• Lower Back Extensions (4 sets to failure)

• Standing Barbell Curls (4 sets of 10-12)

• Standing Dumbbell Hammer Curls (4 sets of 10-12)

 

Day 4 - Shoulders/Abs

• Overhead Barbell Press (4 sets of 10-12)

• Dumbbell Lateral Raises (3 sets of 12-15)

• Dumbell Front Raises (3 sets of 12-15)

• Upright Rows (3 sets of 8-10)

• Lying Crunches (4 sets to failure)

• Air Sprints (4 sets to failure)

• Side Bends (4 sets to failure)

 

Day 5 - Rest

 

Day 6 - Cardio (optional)/Abs

• Walk (do not run) on treadmill for 30-60 mins

• Lying Crunches (4 sets to failure)

• Air Sprints (4 sets to failure)

• Side Bends (4 sets to failure)

 

Day 7 - Rest

 

 

While the cardio session above is optional, allow me to emphasize how very important it is that on cardio day you "do not" run! Simply WALK on the treadmill or outside. Any cardiovascular intensity higher than moderate will have the likelihood to burn into your muscle for additional calories to recover. As wimpy as it seems, walking on a treadmill outside (preferably) for an hour is the IDEAL method to burn fat through physical activity for an ectomorph WHILE retaining your muscle. 

 

I used to spend about 45 mins doing intense cardio and aerobics for months. Although it melted the fat off my body in a matter of weeks, I also noticed that I lost some serious muscle. I felt and looked skinner than before. Our job as ectomorphs is to preserve our muscle and build on top of it. Slow and steady will win this race, I promise you!