We have already spoken on other occasions ectomorphs on the blog, and has even
proposed a routine for all those who find it difficult to earn a living the same gram of muscle (see article ectomorphs routine and definition).
However, although the routine proposal is based on a low volume of work and focuses on gaining strength, it may still not get the result, not like, or simply want to consider other alternatives. Do not worry, we will give you, here's the routine for ectomorph extreme minimalist proposed by our illustrious forero Iñigo.
Maokoto Note: Even if you're not ectomorph and you like minimalist training or time to train is very limited, you will find that this routine can give very good results in value / time spent.
We deal in 3 days a week (eg Monday, Wednesday and Friday) with what looks like this:
Monday: Squat / Bench Press (heavy weights)
Wednesday: Deadlifts / military press
Friday: Squat / Bench Press
Monday: Deadlifts / military press
Wednesday: Squat / Bench Press
Friday: Deadlifts / military press
Progression
First week: each year, 6/5/4/4/6 reps
Second week: each year, 6/5/4/3/6 reps
Third week: each year, 6/4/3/3/6 reps
Fourth week: in each period: 4 x 10 reps
Fifth Week: in each period: 5/3/2/2/6 reps
After the fifth week, we start week 1.
As you can see, the reps are few and as the weeks move lower. This is because the primary objective is to win FORCE. Will also hypertrophy since reps are maintained in an acceptable range of volume (between 18 and 25).
Series with fewer repetitions allow an accommodation to use more weight and get used to the feeling of driving something heavy. Are key to produce the force we seek. Add some weight in that series to go tanteándote.
The final set of 6 reps, along with the first series of 5 and 6 seek to provoke a certain degree of functional hypertrophy for muscle gain useful. In particular the series of 6 reps at the end exploits the inertia of "nerve force" after having moved the loads between 4 and 2 reps (it is possible that even more weight soon shaken in the last series of 6 in the first). White fibers (fast) will already be reached and will have to work at 100%, resulting size.
But ... how much weight you use?
Ideally, each series is about 1 or 2 reps as much of the failure (not do much if we do 6 reps with a weight you could have done 10). In the fifth week allowing failure to reach any of the series. This measure of weight to use can seem very abstract, but must learn to listen to our bodies and have some idea of how we can raise.
The weight will be adjusted for each series according to our sense and repetitions to perform. How has this, put more weight on the series.
Fixes on the fly and between sessions Do you feel that the series of 3 could have done 6? that makes perfect weight for the next series of 6 and testing. If instead you put a weight for 6 and can not do or 5, corrects the weight accordingly to the following series or training sessions, or it notes to use when you play a series of 4. The feeling is to be found is that doing the last rep of each set feel you could have done another one but with much effort.
Needless to say, it is necessary to use a notebook or journal of training performed by targeting the reps and weight used to fine tune and know the goal to overcome in each session.
The key is that the last reps of each set cost you and may progress from week to week.
Final Recommendations
Weeks of 4 × 10 will be lighter in weight. Is the ideal time to focus on strengthening the technical exercises and pump a little more muscle by volume. The weight to be used is one that you could do about 12 reps. Although this week is a break from the high loads, the last repeat of the series of 10 have to cost a lot, not a walk in the country.
The sudden change in the range of repetitions after 3 weeks of low reps will give a stimulus for the body suits and put back cane the fifth week, in addition to surprise the muscles used to move heavier loads may make series of 10 more weight than they normally would.
After the fifth week may come in handy a week off TOTAL depending on how we are. This
principle, which also consider the HST can make noticeable gains faster re-training. Although desentrenemos a little break time, the body reacts faster to training after being stopped.
The routine should take at most about 30 minutes. If it takes more than that, check you're not resting or entreniéndote too. All the time you waste it from those 30 minutes is a time when you should be eating, so go to the gym, give your workout hard and eat eat eat salt.
proposed a routine for all those who find it difficult to earn a living the same gram of muscle (see article ectomorphs routine and definition).
However, although the routine proposal is based on a low volume of work and focuses on gaining strength, it may still not get the result, not like, or simply want to consider other alternatives. Do not worry, we will give you, here's the routine for ectomorph extreme minimalist proposed by our illustrious forero Iñigo.
Maokoto Note: Even if you're not ectomorph and you like minimalist training or time to train is very limited, you will find that this routine can give very good results in value / time spent.
We deal in 3 days a week (eg Monday, Wednesday and Friday) with what looks like this:
Monday: Squat / Bench Press (heavy weights)
Wednesday: Deadlifts / military press
Friday: Squat / Bench Press
Monday: Deadlifts / military press
Wednesday: Squat / Bench Press
Friday: Deadlifts / military press
Progression
First week: each year, 6/5/4/4/6 reps
Second week: each year, 6/5/4/3/6 reps
Third week: each year, 6/4/3/3/6 reps
Fourth week: in each period: 4 x 10 reps
Fifth Week: in each period: 5/3/2/2/6 reps
After the fifth week, we start week 1.
As you can see, the reps are few and as the weeks move lower. This is because the primary objective is to win FORCE. Will also hypertrophy since reps are maintained in an acceptable range of volume (between 18 and 25).
Series with fewer repetitions allow an accommodation to use more weight and get used to the feeling of driving something heavy. Are key to produce the force we seek. Add some weight in that series to go tanteándote.
The final set of 6 reps, along with the first series of 5 and 6 seek to provoke a certain degree of functional hypertrophy for muscle gain useful. In particular the series of 6 reps at the end exploits the inertia of "nerve force" after having moved the loads between 4 and 2 reps (it is possible that even more weight soon shaken in the last series of 6 in the first). White fibers (fast) will already be reached and will have to work at 100%, resulting size.
But ... how much weight you use?
Ideally, each series is about 1 or 2 reps as much of the failure (not do much if we do 6 reps with a weight you could have done 10). In the fifth week allowing failure to reach any of the series. This measure of weight to use can seem very abstract, but must learn to listen to our bodies and have some idea of how we can raise.
The weight will be adjusted for each series according to our sense and repetitions to perform. How has this, put more weight on the series.
Fixes on the fly and between sessions Do you feel that the series of 3 could have done 6? that makes perfect weight for the next series of 6 and testing. If instead you put a weight for 6 and can not do or 5, corrects the weight accordingly to the following series or training sessions, or it notes to use when you play a series of 4. The feeling is to be found is that doing the last rep of each set feel you could have done another one but with much effort.
Needless to say, it is necessary to use a notebook or journal of training performed by targeting the reps and weight used to fine tune and know the goal to overcome in each session.
The key is that the last reps of each set cost you and may progress from week to week.
Final Recommendations
Weeks of 4 × 10 will be lighter in weight. Is the ideal time to focus on strengthening the technical exercises and pump a little more muscle by volume. The weight to be used is one that you could do about 12 reps. Although this week is a break from the high loads, the last repeat of the series of 10 have to cost a lot, not a walk in the country.
The sudden change in the range of repetitions after 3 weeks of low reps will give a stimulus for the body suits and put back cane the fifth week, in addition to surprise the muscles used to move heavier loads may make series of 10 more weight than they normally would.
After the fifth week may come in handy a week off TOTAL depending on how we are. This
principle, which also consider the HST can make noticeable gains faster re-training. Although desentrenemos a little break time, the body reacts faster to training after being stopped.
The routine should take at most about 30 minutes. If it takes more than that, check you're not resting or entreniéndote too. All the time you waste it from those 30 minutes is a time when you should be eating, so go to the gym, give your workout hard and eat eat eat salt.
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