BODY-TYPE EXERCISE / INFO
You are an Ectomorph on a sculpt programme. Fortunately your body-type does not tend to store fat, which makes the job of sculpting relatively easy, and having a low fat percentage will help to show muscle definition. You may have heard that performing high rep ranges and lifting light weights, is the correct way to achieve definition. For your body-type this is the wrong approach due to having predominately slow twitch muscle fibre. Therefore you will need to focus on lifting the correct weight for your specific rep range to define and maintain muscle
The majority of your exercise plan will consist of resistance training rather than cardio. The type of movement performed in your resistance workouts will be a combination of compound and isolation exercises. The compound exercises are big movements and help in creating the correct hormonal response (boosting growth hormone and testosterone). The isolation exercises will create muscle definition. As an Ectomorph you will be working at a lower rep range than any other body-type, which avoids you depleting your glycogen stores and breaking down muscle.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a sculpting goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
Ecto-mesomorph SC
You are an Ecto-mesomorph on a sculpt programme. Fortunately your body-type does not tend to store fat, which makes the job of sculpting relatively easy, and having a low fat percentage will help to show muscle definition. You may have heard that performing high rep ranges and lifting light weights, is the correct way to achieve definition. For your body-type this is the wrong approach due to having predominately slow twitch muscle fibre. Therefore you will need to focus on lifting the correct weight for your specific rep range to define and maintain muscle
The majority of your exercise plan will consist of resistance training rather than cardio. The type of movement performed in your resistance workouts will be a combination of compound and isolation exercises. The compound exercises are big movements and help in creating the correct hormonal response (boosting growth hormone and testosterone). The isolation exercises will create muscle definition. As an Ecto-mesomorph you will be working at a lower rep range than some of the other body-types, which avoids you depleting your glycogen stores and breaking down muscle.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a sculpting goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
STATIC JACK — Medicine Ball
Sit upright with your knees bent and feet on the floor. Hold a medicine ball in both hands with the arms slightly bent and lean backwards engaging the core. Rotate the torso taking the ball side to side, keep the chest lifted and navel drawn to spine.
LEG RAISES
Lie on your back with your legs raised to the ceiling. Engage your core, maintain neutral spine and lower the legs towards the floor on the inhale. Do not allow the lower back to over arch and keep the legs as straight as possible. Exhale as you raise the legs.
CRUNCH
Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.
CLIMBERS
Begin in a hand plank position with your shoulders over your wrists. Engage your core and use the abdominals to draw a knee up to your chest allowing your back to curve. Return to neutral spine as you join the feet and alternate legs.
LATERAL FLEXION — Dumbbell
Stand feet shoulder width apart and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.
BRIDGE
Lie on your back with your knees bent, arms to the side and 1 leg raised off the floor. Push through your supporting heel and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.
BRIDGE
Lie on your back with your knees bent and feet flat on the floor hip width apart. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.