Successful strength training involves doing the right things just as much as it involves not doing the wrong things. That sounds frighteningly obvious (because it is) but all the same, there are plenty of mistakes that ectomorphs like us can make, so I thought I’d write a list of things you should avoid.
- Overtraining. It can be tempting to train 5 days a week but if you do this you will fail. Muscle growth is stimulated during training, but perpetuated when you’re recovering. Stick to training 3 days per week (Monday, Wednesday, and Friday work well) and never train if your muscles are still sore from a previous session. It’s better to take an extra day for rest than it is to push your body further than it’s ready to go.
- Excessive cardio. While I’ve been out of the running habit I was trying to form for a few weeks, I still do feel cardio is important for everyone to take part in, but when you’re an ectomorph don’t train in this area to excess. It feels good to get moving though, so perhaps run around the block a couple of times, or swim a few laps in a pool every now and then. Eat enough calories and you don’t have anything to worry about in terms of losing muscle mass.
- Impatience. Good things take time, yet I know how easy it is to simple give up on strength training and gaining weight within the first couple of months. Plenty of times before I’d done exactly that until I sat back and decided that now, and no other time – now! – is the time to defy by ectomorphic genes. Perhaps the best advice I can give is: don’t make any decisions when you’re in an emotional state (such as when you’re frustrated with a lack of progress).
- Lack of variety. Consistency is important at first when you begin strength training, but in the long run your muscles will adapt to certain exercises so it’s wise to switch up routines for variety. You can stick with the core movements to avoid learning new techniques, just using small variations. For example, since I’m such a fan of the pull up I started finding it a bit too easy so on occasion I’ll either do chin ups or neutral grip pull ups. That small amount of variation is all you need.
- Inconsistency. Training one week, and not training the next. Eating plenty of food one day, and then eating barely anything the day after. Sound familiar? It’s easy to become comfortable with your progress and stop feeling driven to achieve your strength goals. Remain committed and believe you can succeed.
- Improper nutrition. Eating more does not mean eating crap. Yeah, you could head over to McDonalds and probably meet your daily calorie intake in a single day but you’re going to feel terrible if that becomes a habit. It’s important to eat more, but to eat healthy, which will keep your energy levels boosted, your mind clear and your motivation high.
- Lack of mindfulness. Being unaware of how you feel at all times is a weakness that is very important to overcome. With the introduction of mindfulness in your life you’re able to correct bad technique, identify your hunger as it’s creeping up, and solve problems that are yet to even occur. Choose to be conscious in every moment of the day – focused, not distracted.
