Rutina Para FLACOS y ECTOMORFOS para Aumentar Masa Muscular

Rutina Para FLACOS y ECTOMORFOS para Aumentar Masa Muscular


Hello warrior, if you are skinny and if you need to
increase your muscle mass fast it is the routine for you. Let’s go!
Friends, as I mentioned before the best way to increase muscle mass is to train
the large muscle groups to produce high psychological tension and to target
big muscles at the same time. So, let’s start with the first exercise
that will be the deadlift. I’m going to use the kettlebells, so the legs in the neutral position, we grab the weights, the back in the neutral position as well, semi-flexed legs
and we lift the weights with this movement. We are going to do 10 repetitions. Come on, three,
four five. In this exercise ork not only your
legs, but also the lumbar muscles. Eight nine ten. Perfect.
We have the first exercise, and if before you never did deadlifts you must incorporate it into your
routines to grow faster. The second exercise, friends in our routine will be
the push-ups, but not just push-ups, but with weight. All of us can do
at least 20-30 push-ups without weight, but for increase of the muscle you have to maintain the range
of repetitions of 5 to 10 approximately. If you do not have the weight vest, ask your
friend to puts weight on your back, so lets do 10 repetitions of
pushups with weight. Let’s go! One.
Ten, perfect, we have the second exercise. In our routine today there will be 10 exercises
that you will have to do. And we are going to have to to repeat two to four rounds of these exercises
depending on your level. The third exercise that we have to do
is the squats with weight, that is why for now we can leave our vest on. I will
use some kettlebells, but you guys instead of this can use a bar with weight. Let’s do 10 squats, one, let’s go. Ten, your body’s response to these exercises will be very good, you have to let your body know that is weak. And you can do it only
with the difficult exercises, so if only train with body weight this will not be
enough to produce the necessary load to grow more. The fourth exercise friends will be dips with weight. Again, you have to choose the weight that will allow to make
5 to 10 dips only. In this case I am going to use the vest that I already have on and also
20 kilos additional. Well, let’s go for these 10 repetitions. A little bit of magnesium.
Friends, if you can do 10-12 dips it’s better that you introduce this progressive overload,
and let’s say you do with 6 kilos 5-6 repetitions. So they way you will shock your body, because your
body adapts to what you can already do and your body will not grow muscles, if you can do what you already learned. The fifth exercise, friends, will be Russian
Swing, it’s an exercise that I’ve already shown before in several routines and it’s very very good
to produce muscle growth. So, let’s grab the 28-kilogram weight,
you can choose one according to your level and we are going to do 10 repetitions, come on.
Perfect, friends, I remind you that it is the first round only. We already have half with
5 exercises, the next exercise is abdominal. So, with the kettlebell in our hands, we are going
to make these movements as if it was a mill. So, 5 repetitions to one side
and 5 to the other side, it’s an exercise that’s a lot tougher than it looks and also activates
all of your core. So, with the weight we have, let’s go.
Nine, ten, quite difficult, before I was doing it with 20, now I’m learning it with 28
and I quite feel how it hits me. Among the exercises, friends, the minimum rest,
you will rest between the rounds. The next will be the lunges.
So, with the kettlebells we raise them to this position and we do 10 lunges, come on.
If you are not going to grow with this routine you can put a dislike, friends. But I’m more than
sure you ‘ll start growing like yeast. Some bestial warriors.
A million Spartans. We are going for the eighth exercise that will be pull
ups with weight, you need to shock your body. So, even if you can do only 5-6
pull ups with weight, you have to do it sometimes to shock your body and make it grow.
So, let’s put these little weights to the belt.
Ready, friends, come on exercise number eight.
Six repetitions of pull ups with weight. Come on, with good technique.
Perfect, now almost nothing is left – lets do the exercise for the chest, you
can bench press if you’re doing this routine in the gym, I’m going to do
a similar exercise, on the box that I have. lying down let’s make a similar movement
– bench press, but bringing the weights together to activate our pectoral muscles
more. Let’s go. So, come on, 10 reps, warriors,
Lift the weights. Four, we bring the weights together to activate
the chest, five. We only need one more exercise and this
exercise you probably already know, it’s called Row. for our lateral muscles.
Let’s target our muscles to have our back wide and more representation
in the body. So, right away 10 repetitions, the legs
in the neutral position, the back straight, and we carry the weights touching our lateral muscles.
While we do it, we have to feel them. Come on, ten.
Ten, perfect. So we have the round, the beginners have to do at least two
rounds, those that are already more advanced and have more resistance – from three to four
rounds. With this routine, friends, you will grow regardless of your current status – if
you are skinny you will get bigger, if you are a little big you will get even bigger.
This is the essence of muscle growth – target large muscles with the exercises
of this type. Friends, do not forget that in every exercise you have
to choose the weight very well to suffer totally with doing 5 to 10 repetitions.
For example, these kettlebells that I have of 20 kilos already in some exercises are not
killing as much as I would like, that is why I’m going to get two of 32.
Also, friends, do not forget that the best warrior is the educated warrior and warrior subscribed
to our channel. See you! The first rule of the challenge, if you start it
you can not stop. Your only opponent will be only you, but
the battle will not be easy.

100 Replies to “Rutina Para FLACOS y ECTOMORFOS para Aumentar Masa Muscular”

  1. Amigos, ahora en mi cuenta de Instagram Vadym Cavalera estoy publicando una rutina al dia de cómo entreno yo de día a día. Saludos!

  2. El yogurt es bueno para subir de masa muscular un ectomorfo o pasa como la leche que contiene estrógeno. Vuaamos

  3. Tengo ganas de dejar de ser flaco pero ya tengo mujer inclusive una hija que me quieren y tan motivado no estoy. 🙁

  4. Segun tu criterio, no deberian los mas avanzados hacer las mismas repeticiones cada vez con mas peso en v z fe hacer de 3 a 4 rondas??? Un saludo crackk

  5. Yo creo un grupo también, para pasarnos rutinas, motivarnos y proponer metas y cosas así.

    Los que quieran unirse pueden dejarme su número o bien consultarme a mí what's: +54 11 3775 7275.

  6. Ayuda .. cuantos días hay que hacer esta rutina .. espero su respuesta .. sí que estamos varios como el esqueleto del vídeo

  7. Una pregunta todo esto lo haces en una sesión o divides ej espalda y triseps por un dia y por el otro pecho y viseps? Un saludo

  8. Yo era ectomorfo, parecía que me iba a llevar el aire, mido 1.80 y pesaba 62 kilos, después de burlas de amigos y críticas decidí entrar al gimnasio llevar dieta rica en proteínas y comer normalmente, en todo ese tiempo logre pesar 85 kgs y voy por mas

  9. He empezado esta rutina esta semana, de momento llevo 2 días y bastante bien. Lo que he hecho unas modificaciones, russian swing y molino lo he sacado, y en peso muerto y sentadilla hago 2 repeticiones en cada ronda, y he añadido el ejercicio de press militar. Tambien para terminar hago 4 series de abdominales al final de todo el entrenamiento. Voy a ir comentando mi proceso y os voy diciendo. A día de hoy mido 1,72cm y peso 59kg. Todo esto con una dieta de aprox 3000 calorías al día. Os iré contando.

  10. Súper!! Espero ganar mi masa múscular perdida. Gracias x compartir. Debo hacef todos lia días estos ejercicio? Y para los gluteos? Gracias anticipadamente

  11. Me encanta el énfasis y motivación que le pones a los videos, llevo una semana haciendo estos ejercicios y siguiendo las dietas que tienes en la pagina web y mis dieses para ti vadym!. Eres un ejemplo y mi motivacion diaria para seguir sin parar

  12. Se le olvidó mencionar que si eres ectoformo tienes que hacer los ejercicios lento de no más de una hora pero esforzando sus músculos al máximo

  13. así me sale arriba del todo

    10 Peso muerto con peso.

    10 Push ups con peso.

    10 Sentadillas con peso.

    10 Dips con peso.

    10 Russian swing con peso.

    Molino 5 de cada lado.

    10 Lunges con peso.

    5 Pudaps con peso.

    10 Aperturas con marcuernas.

    10 Row.

  14. Si crack ami me interesan quiero sacar un poco de masa muscular ya que soy muy flaco y quiero poner en su lugar a muchos que se burlan

  15. la semana pasada tube una luxacion en la espalda por dos errores que cometí. Uno, que no calenté ni estiré la espalda, Dos, que creo que no puse la espalda en posicion neutral, esta posicion es espalda recta y no curvada correcto?

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