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segunda-feira, 8 de abril de 2013

3 Simple Ectomorph Bodybuilding Exercises You Really Should Focus On

Success at bodybuilding for ectomorphs can be difficult, but if you have the right knowledge and information, it can be done. You are probably reading this article because you haven't achieved the results you want at the gym, and you know it's time to make some major changes. Let's get you onto the right track starting today.

Since you have a disadvantage when compared to all of your gym buddies, you are going to have to do something different if you what to overcome your body type. The first step is to eat smaller meals more often. Ectomorphs should consume about 3,500 calories per day if you want to have any chance of gaining weight and muscle mass. The second step is to only visit the gym for one hour at a time, 3 days per week. But increase the intensity of your workout during that hour until you are completely exhausted at the end of the session.

These two changes might be enough to fix your problem. But are you doing the right kinds of exercises? Since you are only going to have one hour to work out, isolation exercises are no longer going to be enough, and you'll need to start doing compound exercises instead. That means you'll be exercising several muscles at once as you work out. The 3 exercises below will help you to get much better results from your bodybuilding.

Exercise #1 - Hammer Curl (Good For Arms)

This exercise targets muscles in both the forearms and biceps. Start with your feet about shoulder-width apart. Relax all of your muscles while keeping your back straight. Your arms should be to the side with a dumbbell in each hand, palms facing the body. Either alternatively or simultaneously lift the dumbbells until they reach your shoulders, your wrists should not move during this process. Hold for a brief period and then slowly return to starting position.

Exercise #2 - The Deadlift (Ideal For Multiple Muscles)

The deadlift is a very good exercise that works out the core, hamstrings, quads, and glutes. Stand in front of a dumbbell placed on its side. Hold your back straight and extend your arms as you bend your knees, then kneel down to pick up the end of the weight. Return to the standing position while gripping the dumbbell until you are back to your starting position. Hold and contract your muscles and then place the dumbbell back on the floor. Repeat several times.

Exercise #3 - The Bent Over Row (Core, Back And Shoulders)

The bent over row is a terrific exercise for building your shoulders, back, and core. Begin with your arms extended out in front of you while holding a ten pound dumbbell in each hand. Slightly bend your knees and lean forward without lowering your arms. Lift the dumbbells into your chest as you tighten your back and shoulder muscles. Hold for a few seconds, then slowly return to your starting position

Bodybuilding for ectomorphs can actually be quite simple once you work out what you have been doing wrong. If you do exercises like these with intensity, eat the right amount of calories, and take regular rest breaks, you should be able to get that big bulky body you've been aiming for.


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