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Experience ectomorphic hardgeiner. Part 1

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Experience ectomorphic hardgeiner. Part 1 |

The training technique proposed below is Igors successful muscle pumping experience from St. Petersburg. He is a typical ectomorph (height 1.95 m, weight before classes according to his own software package - 75 kg), which is difficult to add to the mass (studying from the age of 14 by traditional methods, he could not change his body for the better).

After experimenting for many years and finally finding a working training method for himself, Igor was able to increase his weight to 90 kg in a short time (today), continuing to gain weight further.

It is noteworthy that, in essence, Igors software package does not fundamentally differ from the programs we proposed, for example, Program A, being in fact its version, variety. Actually, the experience of this person resembles the experience of another. This confirms that the recommendations proposed on this site are not only suitable for one person, they are effective for certain types of people..

It is important to note that the training was supplemented by good nutrition, including sports nutrition - proteins, creatine.

So, the authors technique consists of a complex of two interchangeable programs, each lasting 3 months.

The first weight training program for ectomorphs

Number of lessons per week: 2

Average class

Number of approaches: 3

Number of repetitions: 8, 6, 4

Exercises: basic, performed by the split system: on one day - some exercises, on the other - the rest.

Pause between sets: 3 minutes (as a guideline: more or less is possible - all individually).

Average class duration: 45 minutes.

Average duration of classes per week: 90 minutes.

Failure: welcome, that is, the weights of the shells are selected in such a way that it was difficult to complete the approach in a given number of repetitions.

The second training program for the mass for ectomorphs

Average duration

Number of lessons per week: 3

Number of approaches: 5

Number of repetitions: 4, 4, 4, 4, 4

Exercises: basic, performed by the split system: on one day - some exercises, on the other - others, on the third - third.

Pause between sets: 1 min (as a guide).

Average class duration: 30 minutes.

Average duration of classes per week: 90 minutes.

Failure: forbidden, weight is selected as if the exercise is performed for more than 4 repetitions.

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