ByQu Coach - The Ultimate Workout Plan; Perfect for Skinny Guys. Build Muscle & Gain Strenght. 8 Week Program

Table of Contents

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A SNEAK PEEK OF WHAT'S INSIDE

Ectomorph Diet & Exercise

Ectomorph is usually slim build, and sometimes even thin, which makes it quite easy to distinguish it from endomorphic and mesomorphic. He has narrow shoulders and hips, and his chest is relatively narrow and flat. The face and neck are slender and elongated, and the posture is rather stooped, which is due to the weak tension of the muscles responsible for the straight posture. The goal of ectomorphic will be to increase body weight so that body composition is more proportional. Muscularity will be a particular challenge.

Ectomorph is characterized by rapid metabolism, which can be seen as an advantage, because there is a small risk of postponing excess calories in the form of adipose tissue. On the other hand, high caloric demand causes difficulties with the growth of muscle mass, because muscle tissue very quickly consumes energy reserves in the form of carbohydrates and begins to burn the proteins it is made of. Because of this, muscle "maintenance" can be a problem.

Due to the fast metabolism, the basis of the diet is high calorific value. To avoid self-burning of muscle tissue, you have to calculate your caloric needs, and add extra calories. In the next pages I explain how to do it. To increase weight, use 5 to 7 large meals. The basis of the menu should be complex carbohydrates, such as: rice, oats, pasta, dark bread etc.

The division of macronutrients should be as follows:

- 45-50% carbohydrates

- 20% protein

- fats 30-35%

Among nutrients it is worth considering the use of gainers, which can facilitate weight gain.

It is much easier to meet high caloric needs by using in the diet a large amount of high-calorie nuts and stones rich in fats and proteins. The ectomorphic diet should also be rich in vegetable oils and fats of animal origin, which helps to increase the energy value of individual meals. It is important to control your muscle mass gain to avoid unnecessary fat gain. Particularly valuable in this case is the increase in pure muscle mass and its maintenance, which is why proper training accompanying a diet tailored to the needs of ectomorphics is important.

Ectomorphs also show high tolerance to carbohydrates, which means that the diet can consist largely of them. It is especially recommended to eat carbohydrate meals during or after training. Due to the high demand for carbohydrates, breakfast should be the most extensive meal of the day, consisting of carbohydrates and proteins. Such "charging" of carbohydrates prevents their deficiency during the day. In the event of energy shortage, the body burns carbohydrates in the first place, which means that the strategy of eating breakfast rich in this macronutrient prevents the consumption of muscle tissue.

How To Workout For Mass SPLIT or FBW

Building mass and size is a process that requires perseverance and sticking to several assumptions. It is worth doing it wisely and getting lean muscles instead of fat tissue. Why am I telling you this? Just because I have noticed that often people who are in the mass building period focus their attention only on weight. Not considering whether weight gain is fat or muscle.

In my opinion it makes no sense if you gain 10 kg of body weight and 7 kg is fat. Which you will have to burn later. Whether you want to build muscles or cut body fat, always start by creating a strategy for the coming weeks.

All you have to do is take a sheet of paper and a pen and spend 20 minutes;

1. Write down your measurements ( arm, waist, thigh, chest) and weight.

2. Set a body goal with exact date of completion (8 to 12 weeks is the right time)

3. Calculate your daily calorie requirement so that you know how much you need to eat to increase your weight.

4. Then create a workout plan, or get it (in one of my ebooks where I teach how to plan, persevere and go through the process of building muscle from a to z, I have included a Full Body Workout Plan that you can put in your routine.

5. Choose the food that you will include in your diet (let it be about 50 products, then create a few meals based on it. (If you dont know exactly how to do it, the ebook I mentioned will also help you with your nutrition.

SPLIT or FBW for Muscle Growth?

This depends because both systems work well during mass as well as when reducing fat. Here you should consider asking when to select SPLIT and when to FBW. In my opinion and many trainers, SPLIT will work better among people with a longer training age, people who have been stagnating for a long time and also those who sculpt the body after their previously gained muscle size.

SPLIT also helps to focus on selected muscle parts. So if you have a muscle part that is stagnant from the rest, then you should consider SPLIT system.

When it comes to Full Body Workout (FBW) , I recommend it especially for beginners, those returning to training after a longer break (minimum of 2 months), for ectomorphs, and for those who are in the muscle building period.

Of course, the choice is yours. Each system in its own way is good. I personally change the system every 6/8 weeks. Usually during the muscle building period I train with the FBW system, and during cutting I choose SPLIT

What is FBW!

(FBW) Full Body Workout is total body strength training. Which goal is to involve as many muscle parts as possible during one training session. FBW is based on multi-joint exercises, such as squat, deadlift, pull-ups, barbell push press, planks, barbell or dumbbell rowing,

This workout will work both in reducing body fat and when your goal is to building muscle. It is one of the most effective and healthiest methods of strength training. Strengthens and builds all muscle parts, without neglecting any other.

Full body workout in its basic form is especially recommended for beginners or those returning to strength training after a long break. However, it is worth knowing that even bodybuilders and athletes with several years of experience also often do full body workout. With the difference that they train on very heavy weights with small variations, such as shorter breaks between sets, super sets, combined sets, 5 10 15 systems and so on.

To sum up , even if you already have experience in strength training, its worth coming back to full body workout, especially at the period of building muscle mass.

FBW for Muscle & Size Gain Rules!

FBW training is best doing 3 times a week. It can be combined with other sports, which will certainly translate into much better results. Many beginners going to the gym often train one muscle part by doing countless sets, mistakenly thinking that this will translate into better results. Not necessarily, especially if your goal is to gain muscle. In fact, it is enough to do only a few sets of 100%, with a sufficiently heavy weight and effort put in involving a given muscle part to give it enough impulse to grow and strengthen.

The most optimal plan assumes that we perform from 3 to 5 sets per muscle part, in the reps range, for large muscle parts from 6 to 12 repetitions. For smaller muscle parts from 8 to 15 reps. The correct order of exercises according to the principles of FBW routine is starting from the largest muscle parts, ending with the smallest ones. In sequence; Legs, back, chest, shoulders, triceps, biceps, ABS.