Ectomorph Workout - Isolation Exercises
I always say that if you're an ectomorph, you'll want to focus on heavy compound lifts in the beginning. The purpose of that workout routine is so you'll build a strong base and train your CNS to take the load of heavy weights. The compound lifts will allow you to gain the most mass in the least amount of time, but they don't allow for good muscle separation or anything of the like. After you have built a good base for yourself, it's a good idea to start doing isolation exercises.
Here are some of my favorite isolation exercises to do as an ectomorph:
- Cable pushdown: When doing cable pushdowns, take the short bar with a pronated grip and straighten your back. Then pull the bar down while keeping your upper arms static and your elbows tucked in. The purpose of this exercise is to put continuous strain on the triceps. Several muscles work as stabilizers in this exercise, including the lats and pecs. This exercise is great for ectomorphs because it'll build up your arms and increase your bench press.
- Lateral raise: Grab two dumbbells and hold them at your sides while standing up. Raise both of your arms so that they are perpendicular to your body and then lower them again. Keep your arms straight while doing this. This isolation exercise targets the lateral deltoids, which is the side of your shoulder. Doing this consistently will allow you to appear wider at the shoulders and will give you good separation in the deltoids.
- Leg curl: Lay down in the leg curl machine. Position your feet under the pad and then lift it up toward your back by bending the knees. This is a fairly simple machine exercise that targets the hamstrings. It'll build up the back and sides of your legs and will create good separation there. Do a weight you are comfortable with and stop if your knees are bothering you. This exercise puts a lot of strain on the joint so make sure you're careful.
- Seated calf extension: Seat yourself and extend your legs so your feet rest on the platform with your knees slightly bent. Then extend your feet forward as far as they can go, pushing the lever back without bending your knees. You should do this exercise in high volume every day. It's primary use is to work the calves and will make them huge if done consistently. Ectomorphs will love this workout because you can see your calves when in shorts. You'll have diamond-shaped ones in no time!
- Incline dumbbell curl: The incline dumbbell curl is pretty self explanatory if you know how to do dumbbell curls. You should sit at a 45 degree incline and hold both dumbbells at your side. Then curl one up, alternating arms each time. This exercise is superior to the normal dumbbell curls because of the increased range of motion and difficulty cheating. This is the best mass building exercise for the biceps and will also hit the brachialis hard.
If you can master these exercises, then you'll have the most complete ectomorph isolation workout available. That said, there's still a lot for you to learn. You can find more information below.
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