Preacher curls & Spider curls - Biceps workout 4-1-13 Bodybuilding with brad

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Preacher curls & Spider curls - Biceps workout 4-1-13 Bodybuilding with brad

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Preacher curls & Spider curls - Biceps workout 4-1-13 Bodybuilding with brad

Preacher curls & Spider curls - Biceps workout 4-1-13 Bodybuilding with brad

Preacher curls & Spider curls - Biceps workout 4-1-13 Bodybuilding with brad

Preacher curls & Spider curls - Biceps workout 4-1-13 Bodybuilding with brad

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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

As an ectomorph you're no doubt well aware of the struggle to gain any kind of weight, build muscle and get bigger, no matter how much you eat or train.

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

Unfortunately, much of the bodybuilding advice available in the fitness press is not really geared toward the ectomorph and hardgainer and so it can seriously hamper your efforts to gain muscle mass if you follow what they recommend.

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
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Here I'd like to offer you some ectomorph bodybuilding strategies that can really help you to gain weight and build muscle quickly, without turning you into a gym rat.

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know
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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

You Are What You Eat

The biggest aspect of ectomorph bodybuilding is getting your diet right. My favourite phrase is "if you want to get BIG, you need to eat BIG"...and this is so true of the ectomorph.

You need to seriously increase your daily calorie intake and split them over 6 meals. This ensures a regular supply of calories and energy to feed your muscles, which is essential since an ectomorph has a naturally high metabolism.

Reduce Your Cardio Workouts

Cardio workouts are great for fat loss, but can make muscle building a little tougher, especially for the ectomorph.

Since our goal is to bulk up fast, we need to create a caloric surplus as much as possible (hence why we'll be eating a heck of a lot more each day). In this respect, cardio only makes our life more difficult since it burns more calories, that could otherwise be used to bulk up our muscles.

A good ectomorph bodybuilding routine has a small element of cardio, usually as a warm up, or simply short sessions once or twice per week.

Work Out No More Than 3 Times Per Week

Most ectomorphs who start a bodybuilding routine make the mistake of thinking that the more they train the better, after all they need to "catch up" with everyone else at the gym, right?

This is a big mistake. Ectomorph bodybuilding requires that you workout no more than 3 times per week (lasting between 45 minutes to 1 hour each) as this leaves essential rest days in between each workout and prevents the possibility of overtraining. Rest is essential for muscle growth, as this is when the most growth occurs...not in the gym.

Focus On Compound Exercises

A solid ectomorph bodybuilding routine relies heavily on compound exercises as opposed to isolation exercises, since they recruit more muscle groups and muscle fibre per exercise, resulting in faster muscle growth.

Compound exercises such as Squats, Deadlifts, Bench Press and Bent Over Rows are the bread and butter of any ectomorph bodybuilder, since they allow you to lift heavier weights and generate a greater amount of testosterone which fuels bigger, stronger and better muscles.

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Ectomorph Bodybuilding - 5 Bodybuilding Strategies the Ectomorph Needs to Know

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Starting a weight training and bodybuilding program is very exciting if you are in your teen years and have the desire to gain muscle fast. When I turned 13 my parents bought me a barbell with the cement plastic weights from Sears. Twenty Five years ago there wasn't the internet or many books on how to train correctly. Most of the information we got was from the bodybuilding magazines which were full of misinformation promoting routines by guys that were using chemical enhancing steroids but claiming they were big and natural from protein powder. These routines never worked because they had too many exercises, too many sets, just weren't right for someone looking to build a big foundation on their body. I wanted to get big biceps fast so I could look tougher and be strong but I was overtraining them.

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

A good teenage bodybuilding workout should incorporate the most basic exercises in good form with an emphasis on slowing increasing resistance to force adaption with new muscle growth. It shouldn't be loaded with fancy machines and isolation exercises. If you want to know how to get big biceps follow this simple routine to gain muscle.

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
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Close Grip Reverse Chin Ups

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast
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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

Teenage Bodybuilding Workouts - How to Get Big Biceps Fast

This might not seem like a bicep exercise but it is actually one of the best arm building movements you can do when starting out. If you aren't strong enough to pull yourself up for a couple reps you are weak and need to strengthen up those arms. If you can only do 1 or 2 reps then follow this structure first. Do as many sets as it takes to do 15 reps. If it takes you 15 sets to do 15 reps that is fine. You are going to build strength in your biceps and back first. Once you are able to do all 15 reps in 5 sets - for example you might do 5,3,3,2,2 reps which totals 15. Keep the rest between sets exactly the same and no more than 1 minute. This will force your body to get strong fast because you will be completing the total 15 reps in a much shorter time giving a greater stimulus for growth. Once you are strong enough to complete 15 reps in 5 sets you are going to work on completing 25 reps in 5 sets. This may take you a couple months but once you can do 5 sets of 5 your biceps will be bigger and stronger.

Barbell Curls

The second bodybuilding exercise that I recommend for teenagers that want to build big biceps is the simple barbell curl. With the pull ups you were focusing on strength development with the lower reps and now you are going to focus on muscle hypertrophy to make your biceps get bigger. Pick a weight that you can do in very strict form for 12 reps. Do 4 total sets of curls to muscle failure. This means you will do as many as you can with the weight. The first set you will do 12 because you picked a weight that was right. The second set you may hit 10, then 8, and 6. Once again total the reps up. This would be 36 reps total. The next time you workout use the same weight but beat the number 36. The first set 12 reps might seem easier now and you might be able to do more but save yourself for the next sets. Do more total reps in your 4 sets each week and your arms will grow like weeds.

It's really important that teenage bodybuilding workouts incorporate constant increases in resistance with weight or the amount of reps performed total. Follow these workout techniques if you want to get big biceps and have arms that stretch out of your sleeves.

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Teenage Bodybuilding Workouts - How to Get Big Biceps Fast