All people are individual.Some very quickly and easily gain muscle mass, for others it becomes a real problem. And most often "not in a hurry" to recover is ectomorphs. However, not everything is so bad. Experts say that the ectomorphs may well gain muscle mass. But for this it is necessary to adhere to the correct nutrition and training program. So, let's look at how to type the mass of the ectomorph. What recommendations should be followed?
Features of the body structure of the ectomorph
What kind of people belong to this category?Ectomorph is a thin man with narrow bones, with minimal amount of subcutaneous fat. Other distinctive features of this type include: narrow feet, brushes, shoulders and long limbs. The ectomorph has long muscles with fine fibers
The body of such people is characterized by high speedmetabolism. It is the rapid metabolism that prevents the formation of subcutaneous fat deposits. If such a person does not receive normal physical activity, then the excess number of absorbed calories from him is dissipated as heat. And this is the key point for weight gain.
It is the "thin" who tend tothe accumulation of dry muscle mass. At the same fatty deposits are not formed. That is why the ectomorph is very difficult to gain additional kilograms. In fact at it or him the fatty layer practically does not increase. However, at the same time, muscle mass is very hard to gain.
Scientists have investigated the peculiarity of such people.This allowed them to understand why it is difficult for ectomorphs to gain muscle mass. It turns out that the body "thin", even with regular strength training, very poorly processes proteins (proteins). Namely, this transformation is the basis of the growth of muscle tissue.
Features of training
How to gain mass ectomorph?At first glance this may seem an impossible task. But it's not like that. The ectomorph can easily gain muscle mass. But for this it is necessary to strictly adhere to programs designed specifically for people with lean physique.
So, if you are interested in how to gain a mass of ectomorph, then read the following recommendations of experts:
- The duration of the workout. Exercise should last about 1-1.5 hours. Muscle tissues of the ectomorph do not differ in stamina. Long-term training will provide weight loss.
- Number of classes per week.It depends entirely on the nature of your business. People who do not experience physical exertion in everyday life are advised to visit the gym 4-5 times a week. In the presence of hard work enough 3 classes.
- One muscle group can be worked out 1 time per week. You should know that to restore tissue ectomorph need a lot of time.
- Recommended no more than 3-4 approaches. Thin people who practice a greater number of approaches are faced with the breakdown of muscle fibers.
- For small muscle groups, 8-10 is recommended.repetitions, for large - 6-8. This is another important rule that must be observed ectomorph. The exceptions are the trapezoid and calf muscles, which need more repetitions.
- Between the approaches there must be a rest of 1-2.5 minutes, sometimes it can be more. It is very important not to rush. The body must have time to recover between approaches.
Thus, the training program for a set of muscle mass ectomorph should be based on short, low-repetitive exercises. And between the approaches is required a good rest.
Training program
Efficient, targeted use of energy is the main point in the practice of the ectomorph. One training with an intense load should not last more than 45-60 minutes.
The training program for a set of muscle mass consists of 3 visits per week. Every day has its own complex, which provides basic exercises:
- bench press;
- squats;
- deadlift.
It is these exercises that trigger a hypertrophy of a thin person, which is accompanied by an increased production of hormones in the body, which are necessary for gaining muscle mass.
Sample training program
First day. To study the biceps and chest follow:
- presses lying - 4 sets of 8 repetitions;
- presses at an angle (lower, upper) - 4 to 10;
- lifting biceps - 4 to 12.
Second day. Exercise the legs with the following exercises:
- squats with a barbell - 5 to 8;
- lifting socks - 3 to 20;
- Romanian - 4 to 12.
The third day. Working out the triceps and back with:
- deadlift - 4 to 12;
- press narrow grip - 4 to 12;
- pull-ups wide grip - 4 sets, and repetitions to the maximum.
Fourth day. Easy training on the legs and shoulders produced using these exercises:
- army press - 4 to 12;
- leg press - 4 to 15;
- thrust rod to the chin - 3 to 12.
As you can see, this is a completely uncomplicated program.gaining muscle mass for men. The main thing is to remember that every day should include basic exercises. At the same time, it is important to combine 3 boot workouts with the lightweight exercise that is surely followed.
Daily regime
Thin people who have embarked on an increase in muscle mass, you need to take care of adequate rest. They must get enough sleep at night. They are recommended to rest at least 8-10 hours.
Muscles start to grow actively not duringworkout, and during recovery. That is why provide them with the longest possible rest. In addition, remember, to train muscle groups that did not have time to recover from the previous load, it is impossible.
Basics of Nutrition
Of course, the changes should also affect your diet.
Ectomorphic nutrition for weight gain is based on the following rules:
- Your diet should be high-calorie. Nutritionists say that over 2500 calories are needed per day.
- Be sure to eat fractional. You can eat from 6 to 12 times during the day.
- Ectomorphs are very useful complex carbohydrates and proteins.animal origin. On them it is necessary to build your diet. Nutritionists recommend eating these carbohydrates: pasta, cereal. The best animal proteins are pork, eggs, chicken, cottage cheese, milk, kefir.
- Immediately after class, it is recommended to support yourthe body a combination of fast proteins and simple carbohydrates. Ectomorph, exhausted by training, perfectly replenishes strength with whey protein and banana.
- A full meal can be planned after 1-1.5 hours after exercise. In this case, the diet is significantly expanded. Recommended animal proteins, complex carbohydrates, vegetables.
Sample menu
Организм эктоморфа можно сравнить с гигантским a boiler that can burn a myriad of calories. That is why it should constantly throw "fuel" - complex carbohydrates and, of course, proteins.
The diet may have the following form:
The first breakfast (in time it comes at 6.30):
- oatmeal flakes - 100 g;
- fresh milk - 250 ml;
- olive oil - 1 tsp;
- some raisins - 60 g.
Lunch (plan it at 9.30):
- chicken breast - 150 g;
- buckwheat porridge - 100 g;
- olive oil - 1 tbsp. l
Lunch (the body must be satiated before exercise, at about 13-14 hours):
- pasta - 100 g;
- a piece of pork, veal or chicken breast - 150 g
Snack (it occurs 1-1.5 hours before the start of classes):
- bread - a couple of pieces;
- honey - 2 tbsp. l .;
- cottage cheese - about 150 g
The second snack (it is planned after training):
- chicken breast - 100 g;
- any porridge (for example, rice) - 70 g
Dinner (it is recommended to eat food before bedtime at 21.00):
- milk - 500 g;
- Muesli - 100 g
If you really care about how toto gain mass ectomorph, then remember the main rule in the diet. Those who want to build muscle should not go hungry. In no case should not subject your body to such torture. If we ignore this recommendation, then the organism, which requires energy for its vital activity, will start burning muscle tissues acquired with great difficulty.
Therefore, be sure to keep a chocolate bar, dried apricots, an apple or nuts on hand to always be able to satisfy your hunger.
Features of adolescent training
Many guys during transitional agethink about sports. They strive to make their figure in relief, to pump up their muscles. However, be aware that incorrect loads will not bring the desired effect. On the contrary, they can seriously harm, providing problems with the spine, and sometimes with vision.
Therefore, it is very important to consult with a specialist how to gain mass to a teenage ectomorph.
In general, you can follow these recommendations:
- From the age of 14 you can begin to perform the exercises: tightening, swinging the press, push-ups. They will provide muscle loing.
- A prerequisite is a proper, carefully balanced diet. Especially important in the diet of proteins of both vegetable and animal origin.
Conclusion
Adhering to the above recommendations,A lean person will be able to significantly increase their muscle mass. Moreover, it is not only the weight of the ectomorph that “grows”. With an increase in muscle mass appears self-confidence, improves mood. And, as a result, things at work, at school and even in personal life improve significantly.
