3 Simple Ectomorph Bodybuilding Exercises You Really Should Focus On

Having bodybuilding success if you have an ectomorph body can be a real struggle if you don't have the right knowledge. Chances are that if you are reading this article, you are here because you not seeing the kind of results you'd like to see at the gym. We're going to start to fix that problem right now.

You are going to have to do something different to most of your gym buddies if you are ever going to overcome your body type. The first thing is to eat smaller meals, but eat more often. You should be consuming at least 3,500 calories per day if you want to gain weight and build muscle mass. Next, only train at the gym for one hour blocks, 3 days a week. To compensate, increase your workout intensity during that hour so you are totally exhausted when you are finished.

These two tips alone might solve all of your problems, but the type of exercise you do could ruin everything. Are you isolating your muscles or are you working several muscles at once per exercise? Now that you know you only have an hour to work out, isolation exercises are not an option. You need to focus on compound exercises, which require you to use several muscles at once. The 3 exercises below will greatly enhance the the results you are getting from your bodybuilding.

Exercise #1 - The Hammer Curl (Great For Arms)

This exercise is great for building your biceps and forearms. The starting position is feet shoulder-width apart, body relaxed and your back straight. With your arms lying at your side, hold a dumbbell in each hand with your palms facing the body. Either alternatively or simultaneously, and without moving the position of your wrists, lift the dumbbells until they touch your shoulders. Hold for 5 seconds, then slowly lower your arms to your 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 (Shoulders, Back And Core)

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.

Despite having an ectomorph body type, bodybuilding can actually be fun once you know what you have been doing wrong and make the right changes. If you exercise with intensity, eat plenty of calories, and take lots of rest breaks when you are not exercising, you should have no problems building the kind of body you've been aspiring to.