Ectomorph how to cut bodybuilding
Note: This doesn’t mean training to failure on every single set! Your ectomorph workout routine must be intense.Īn intense workout for mass will make you exhausted, overload your central nervous system, and this in turn spurs the release of more testosterone and growth hormones which will do wonders to your muscle gains. Muscle Growth Principle #4 – Short and Intense Try out the different styles and find the most optimal one for you.
This is a good range to start, although I argue that everyone’s bodies are made up differently and will react to different training styles/sets (2).
The stress has to generated with moderate reps and heavy weights.įrom Brad Schoenfeld’s review of the bodybuilding literature, he found that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension (1).Īs such he recommends a rep range of 6-12 (to achieve metabolic stress) with heavy weights (to achieve muscle tension). Muscle Growth Principle #3 – Moderate Reps and Heavy Weights The correct form and technique will also reduce your chances of injury dramatically. They will help you achieve the maximum benefits from your workout. Muscle Growth Principle #2 – Form and Techniqueįorm and technique are your foundations. Similarly, to increase muscle mass, you have to lift heavier or do a higher volume of work.įocus intensively on bodybuilding, don’t try to do everything else that may or not be related to bodybuilding or which may jeopardise your efforts. If you want to be good at running long distances, you run more. Your ectomorph workout training stress has to be specific. Secondly, research has been showing that sarcoplasmic hypertrophy brings about increased hydration of the cell which may mediate a hypertrophic response and increase contractile hypertrophy (1). Sarcomere hypertrophy will also occur, and this process increases the contractile proteins and thus strength (2). Traditionally, sarcoplasmic hypertrophy has also been referred to as non-functional, as it is theorized to increase the size of muscles without increasing the contractile proteins (they produce force/strength) in muscle fibers.įirstly, you can’t achieve sarcoplasmic hypertrophy alone. You know metabolic stress has been attained when you feel the “burn” or “pump”. This is also known as sarcoplasmic hypertrophy. Muscle Growth Mechanism 3 – Metabolic Stress
Without the damage, inflammatory molecules will not be released and your immune system will not activate the satellite cells to repair your muscle cells (check out the previous link for the process). Muscle damage is also known as micro tears or trauma to your muscle fibers. Muscle Growth Mechanism 2 – Muscle Damage One tip that always works for me is to take a deload week (either low weight and reps or totally abstaining from the gym).įor beginners, focus on mastering the technique and posture above all else. Do remember that as you progress to heavier weights, it can get much more taxing on your body/central nervous system and recovery might take longer. This is otherwise also commonly known as progressive overload – loading your body with weights that it is not accustomed to so that your muscles will grow so as to adapt to the increased weight.įor a more technical explanation of the muscle growth process, check out ectomorph bodybuilding.ĭo it in a gradual manner, starting from something you can handle first.
Muscle Growth Mechanism #1 – Muscle Tension In this article, I share 3 mechanisms (1) and 10 principles of muscle growth.ĭo read through this article on ectomorph bodybuilding first, as it contains a technical explanation of muscular hypertrophy/the growth process which will help you understand this article better.