Who is an ectomorph?
Ectomorph is one of the three most common types of body build( somatotypes), characterized by thinness and complexity with weight gain( both muscle and fat).People of this type are distinguished by a high rate of metabolism and metabolism.
With constant malnutrition and a sedentary lifestyle, the ectomorphs still gain weight - in this case they have a tummy, while the rest of the body( especially the arms and legs) continues to be extremely thin.
Ectomorf |Mesomorph |Endomorph
Differences of the ectomorph organism
Studies show that in strength training, the ectomorph organism produces the least amount of myogenin( myogenin) responsible for converting protein from food into muscle tissue and, as a consequence, for the growth of muscle mass( 1).
In addition, with a low level of myogenin, the body does not create sufficient reserves of energy in the muscles, which does not allow for effective strength training, and, accordingly, does not allow to give the muscles the necessary stimulus for growth.
Advantages of the ectomorphic physique
Most stars and professional models are ectomorphs - the fact that weight gain is given to them with difficulty, helps to gain only muscles, not fatty tissue. A tight and athletic body with a good relief is an easy task for the ectomorph.
The question of creating a press is not usually principled for ectomorphs - most often they have no problems with abdominal fat, so even with minimal effort and the simplest exercises they have discernible cubes and a noticeable relief.
Errors of the training of the ectomorphs
First of all, it is necessary to forget about the treadmill and exhausting cardio-ectomorphs and so it is enough "dry", and prolonged training is definitely not for him. Even strength training is needed 2-3 times a week, and not more than 45 minutes.
As we mentioned, the ectomorph organism is not able to accumulate a lot of glycogen necessary for strength training and for subsequent muscle recovery. If you engage too often, you will not give the body time to grow musculature.
How to gain weight by the most thin
Most of the workout should be basic exercises: sit-ups with a barbell, bench press, bench press and deadlift. Do not overload yourself with insulating exercises - they expend strength, but do not trigger muscle growth processes.
Remember that it is the basic exercises that are performed with great weight and in 5-7 repetitions, involve large muscle groups, which forces the body to produce testosterone and other hormones critical for the growth of all the muscles of the body.
Nutrition for ectomorphs
Ectomorphs are not so important to count calories, and more often it is necessary to eat as much as possible. Of course, it is important to adhere to proper nutrition and not abuse sweets. Remember that brown rice should become your favorite side dish.
The consumed amount of protein per day should be at the border of 1.5-2.5 grams per kg of body weight. With less consumption, the muscles will not receive the material for growth, with more - you accelerate and so rapid metabolism, which also hampers growth.
Sports supplements for muscle growth
On the one hand, sports supplements are just an addition to a balanced diet, but not a substitute. On the other hand, a protein cocktail is the easiest way to fill the body's need for proteins after training.
Take BCAA during training, protein mixtures one hour before and immediately after training, and a slow protein before bedtime. In addition, creatine will help you, which not only makes the muscles more bulky, but also improves energy processes.
The basic rules of training for skinny ectomorphs: short, but intense training, three times a week at maximum, emphasis on basic exercises, adequate nutrition and at least 1.5 grams of protein per kilogram of body weight per day.
Exercise programs for the star-ectomorphs:
- Brad Pitt
- Cam Gigande
- Ryan Philip
- "7 rules of building muscles" by Joe Warner, 2011
- "The New Rules of Lifting" by Lou Schuler, 2005
- Bulking For Ectomorphs,source