ZERO TO SUPERHERO | STRONGER, FASTER, SMARTER

With the New Year barrelling towards us like the Hulk on a tear, I’ve designed three basic bodybuilding programs based on the three classic body types ectomorph, mesomorph and endomorph. Today is for the ectomorph.

[ Description ]

Ectomorph: Ectomorphs are naturally thin, small boned and long limbed, and possess fast metabolisms. They typically sport narrow shoulders and waists. Fit the bill? You can determine for sure if you’re an ectomorph by your wrists. If they’re less than seven inches, you’re in the club.

Strengths: They are naturally lean and never stress about caloric intake.

Weaknesses: Gaining muscle and weight is a trick-and-a-half for ectomorphs, which is why they’re often referred to as “hard gainers”.

Strategy and Tactics: In order to achieve the superhero v-taper that comic book children aspire to and women just LURVE, the ectomorph’s workout focuses on prime movements, with emphasis on the deltoids. The ectomorph needs to increase caloric intake bigtime, especially protein, and keep daily energy expenditure down. This means more rest days, and no cardio exercises.

[ Supplements ]

In my book Zero to Superhero, I detail the bodybuilding supplements you’ll need for maximize your performance and results, as well as how to “stack” the supplements to increase their effectiveness even further. It’s an invaluable resource for those serious about getting stronger, looking cut and making good gains, and the 247 page e-book can be purchased here and downloaded immediately. For the sake of brevity, here’s the short list of supplements I recommend (for all body types):

Essential: whey protein powder, creatine and an unflavoured laxative and fibre supplement

Recommended: Glutamine, BCAAs (Branch Chain Amino Acids).

[ The Workout ]

This is a three day training routine, but it can be extended to four by repeating day one’s routine (chest, shoulder and triceps) on day six. The workout assumes the user has some experience with free weights and machines, knows the exercises described herein, and understands the importance of using proper form at all times.

The author (moi) assumes no responsibility or liability for any consequences resulting directly or indirectly for any action taken based on the information on or linked to this website. Please be safe and have fun. ‘Nuff said.

• Be sure to do ample stretching before working the shoulders with the military press and side laterals.
  

   

• With squats, descend to parallel but no lower because it can put the lower back and knees in jeopardy.
  

• I threw in rear deltoid exercises with the back because the dumbbell rows will flush blood into the area quite nicely, and it’s important to attack all three deltoid heads if you’re to achieve “shoulders like boulders”.