- Mass training for the ectomorph - rules
- Mass training for the ectomorph - training plan
- Mass training for the ectomorph - effects
- Mass diet for ectomorph
Ectomorphic metabolism is very fast, so his diet and training should help build mass. Ectomorphs are small, thin and slowly gain weight - therefore carbohydrates play a special role in their nutrition. With the right diet and training plan, ectomorphs can achieve their dream, muscular figure. Learn the rules of mass training for the ectomorph.
Ectomorphis a person we often call "stick insect" or "chucherk" - he has a slight build, long limbs, narrow arms, small bone circumference. Ectomorphs are also distinguished by fast metabolism and higher body temperature than people with a different figure. And although people who are slimming down may dream about such a body, they certainly do not belong to (usually) men who want to build muscles. Ectomorphs are "hardgainers", i.e. people who gain muscle mass very slowly.
Obtaining the expected appearance is not impossible for them, however. How can they achieve this? What should the diet and weight training for the ectomorph look like?
Contents:
- Mass training for the ectomorph - rules
- Mass training for the ectomorph - training plan
- Mass training for the ectomorph - effects
- Mass diet for ectomorph
Mass training for the ectomorph - rules
1. The basis - compound exercises
The basis of ectomorph training should be complex exercises, i.e. multi-joint exercises. Among them, it is worth mentioning the deadlift, squats, bench press, barbell press. Complex exercise causes the body to release more hormones, including growth hormone and testosterone.
Ectomorphs should be based on free weights, mainly dumbbells and barbells, and during training, perform 3-4 exercises for smaller muscle groups and 5-6 exercises for larger muscle groups.
2. Exercise with heavy weights
In the case of ectomorphs, the load itself is more important than the number of repetitions. Of course, you should start with a weight that you can lift, but you must gradually increase it. Why? Strength progression is one of the most effective muscle stimuli.
3. Ectomorphic training -slow and technically accurate
Ectomorphs are supposed to lift heavy loads and perform exercises with precise technique, so it is not advisable that the training should last longer than 50 minutes. Ectomorphs should do about 4-5 workouts a week.
4. Number of repetitions, series and duration of breaks
From 5 to 8 - this is the indicated number of series performed by the ectomorphs during one training session, together with the bodybuilding warm-up. Ectomorphs who want to build muscle mass should also perform 4 to 10 repetitions of one exercise with 1-2 minutes breaks after each set.
5. Avoid aerobic exercise
In addition to the exercises that are recommended for ectomorphs, there are also some that they should avoid. These include aerobic exercise, which helps you lose weight, so a person who wants to build muscle mass and has a fast metabolism does not need them. On the contrary - they may make it impossible to achieve the expected body shape.
Worth knowingThree body types
The author of the distinction between basic body types is William Herbert Sheldon, an American psychologist. The system he created was called somatotyping. Sheldon named three body types:
Ectomorph- slim person, narrow shoulders, fine bones, long limbs, fast metabolism and difficulty gaining weight.
Endomorfik- a person having problems with reducing body fat, but quickly gaining weight. It is distinguished by short limbs, thick bones, and wide joints.
Mesomorph- a person who loses fat quickly, but also has problems with building muscle mass. It is distinguished by: a narrow waist, broad shoulders and a chest.
Sheldon also noted that not all body types can be classified in this three-divisions, so there are also mixed figures.
Mass training for the ectomorph - training plan
| Day 1: chest, arms, triceps |
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| Day 2: free | |
| Day 3: back, buttocks, biceps |
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| Day 4: free | |
| Day 5: legs |
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| Day 6: free | |
| Day 7: belly |
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Mass training for the ectomorph - effects
Ectomorphs have to work harder than other body types for training to gain muscle mass to bring the expected results. In order to get them as soon as possible, you should remember about the principle of performing complex exercises and gradually increasing the load.
Ectomorphs gain about 1 kg of muscle mass a month, but efficient training can make him gain 10 kg in 8-9 months.
Mass diet for ectomorph
Mass training will not be effective enough if the ectomorphs do not follow a proper diet. What does it mean for a thin person?
1. Bet on … calories
It would seem that such a diet is a dream come true for every person - ectomorphs should eat meals with a large number of calories. This does not mean, however, that it is supposed to bet on fast-food or sweets - they may result in an increase in blood sugar levels, and hence not such a long way to oxidative stress, causing, among others. muscle inflammation. How many specific calories should an ectomorph eat? It is best to establish this issue individually with your trainer or dietitian, but it is assumed that a man weighing 70 kg, who wants to build muscle mass, should eatas much as 4,600 kcal a day. On average, the ectomorphs should consume about 10-15% more calories than their weight would indicate. Contrary to appearances, it is not that simple and often this point of building muscle mass is more difficult for those who want to increase it than the training itself.
2. Correct proportions of ingredients
Ectomorph wants to build muscle mass, not fat mass (and although he is slim, it is very easy for him to gain "a beer belly"), so he should carefully compose his meals. Ideally, 50% of the daily menu should be carbohydrate, 30% protein, and 20% fat. Ectomorphs should avoid fat also because it slows down the absorption of proteins, while carbohydrates will provide him with energy and activate anabolic processes. Both complex and simple carbohydrates are recommended, although the former should form the basis of the diet.
3. What else should ectomorphs remember about diet?
- Eat a lot and often - it is advisable to eat meals at 3-hour intervals, but without snacking between them.
- Eat your meals at regular times.
- Remember about liquid calories - gainers and nutrients are available in liquid form, which makes them less filling than consuming the same amount of calories in a solid form.
- Supplements will help you gain mass: gainers are "supplements" to the diet in the form of protein and carbohydrates, while branched chain amino acids BCAA will support the body after exercise, and creatine will increase the amount of ATP energy in the muscles, while native collagen will protect your subjects joints.
Don't forget to rest
Ectomorphs must put in more work than others to achieve similar weight training effects. Therefore, it must not forget to rest - during sleep, growth hormone is released, which is responsible for the regeneration of the body. Ectomorphs should also… rest during the day. Home cleaning or walks will cause him an additional loss of calories.