How to gain mass ectomorph? Program of training and nutrition for muscle mass

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 consider how to gain mass 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 metabolic rate. 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 to accumulate dry muscle mass. At the same fatty deposits are not formed. That is why it is very difficult for the ectomorph to gain additional kilograms. After all, he practically does not increase the fatty layer. 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 "hudyshek" 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 mass ectomorph, then read these recommendations of experts:

1. Duration of training. The exercise should last about 1-1.5 hours. Ectomorph muscle tissues are not characterized by endurance. Long training will provide weight loss.
2. Number of lessons per week. It totally depends on the nature of your activity. People who do not experience physical activity in their daily lives are advised to visit the hall 4-5 times a week. In the presence of hard work 3 lessons are enough.
3. One muscular group can be treated once a week. You should know that ectomorphs need a lot of time to repair tissues.
4. We recommend no more than 3-4 approaches. Thin people, who practice a larger number of approaches, face the breakdown of muscle fibers.
5. For small muscle groups, 8-10 repetitions are recommended, for large muscular groups, 6-8. This is another important rule that must be followed by an ectomorph. Exceptions are the muscles of the trapezium and the shin, which need more repetitions.
6. Between the approaches there must be a rest of 1-2.5 minutes, sometimes more. It is very important not to hurry. The body must be able to recover between approaches.

Thus, the training program for the recruitment of muscle mass ectomorphs should be based on short, low repetition exercises. And between the approaches is a good rest.

Training program

Effective purposeful use of energy is the main point in the lessons of the ectomorph. One training with intensive load should last no more than 45-60 minutes.

The training program for muscle mass consist of 3 visits per week. Each day has its own complex, which provides basic exercises:

• Bench press;
• squats;
• deadlift.

It is these exercises that start a lean person hypertrophy, which is accompanied by increased production of hormones in the body, necessary for muscle mass.

Example of a training program

First day. To work out the biceps and chest perform:

• Bench presses - 4 sets of 8 repetitions;
• Pressing at an angle (bottom, top) - 4 to 10;
• Lifting on the biceps - 4 to 12.

Second day. Train your feet with the following exercises:

• Squats with a bar - 5 on 8;
• Lifts on socks - 3 on 20;
• Romanian draft - 4 to 12.

The third day. Treating triceps and back with:

• Deadlift - 4 to 12;
• Press narrow grip - 4 to 12;
• Pulling up a wide grip - 4 approaches, and you do it on maximum.

Fourth day. Easy training on the legs and shoulders are performed with the help of such exercises:

• Army press - 4 to 12;
• Bench press - 4 to 15;
• Rod of the rod to the chin - 3 to 12.

As you can see, this is a very simple program for gaining muscle mass for men. The main thing is to remember that every day should include basic exercises. It is important to combine the 3 boot trainings with the required facilitating exercise.

Daily regime

Thin people who have taken a course to increase muscle mass, you need to take care of enough rest. They must sleep at night. They are recommended to rest for at least 8-10 hours.

Muscles begin to grow actively not during training, but during recovery. That's why provide them the longest rest. In addition, remember, you can not train muscle groups that do not have time to recover from the previous load.

Basics of Nutrition

Of course, changes should touch on your diet.

Ectomorph feeding for mass gain is based on the following rules:

1. Your diet should be high-calorie. Nutritionists say that a day should use more than 2500 cal.
2. Be sure to eat a fraction. You can eat 6 to 12 times a day.
3. Ectomorphs are very useful for complex carbohydrates and proteins of animal origin. It is on them to build their diet. Nutritionists recommend eating such carbohydrates: pasta, porridge. The best animal proteins are pork, eggs, chicken, cottage cheese, milk, kefir.
4. Immediately after the session, it is recommended to maintain your body with a combination of fast proteins and simple carbohydrates. Ectomorph, exhausted by training, will perfectly fill strength with the help of whey protein and banana.
5. 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

The organism of ectomorphs can be compared with a giant cauldron, which can burn a myriad of calories. That is why it should constantly throw up "fuel" - complex carbohydrates and, of course, proteins.

The diet can have the following appearance:

First breakfast (according to time it is at 6.30):

• Oat flakes - 100 g;
• Fresh milk - 250 ml;
• Olive oil - 1 tsp;
• Some raisins - 60 g.

The second breakfast (plan it at 9.30):

• Chicken breast - 150 g;
• Buckwheat porridge - 100 g;
• Olive oil - 1 tbsp. L.

Lunch (the body needs to be satiated before training, approximately at 13-14 hours):

• Pasta - 100 g;
• A piece of pork, veal or chicken breast - 150 g.

Snack (it takes place 1-1,5 hours before the beginning of the lesson):

• Bread - a couple of pieces;
• Honey - 2 tbsp. L .;
• Cottage cheese - about 150 g.

The second snack (it is planned after the workout):

• Chicken breast - 100 g;
• Porridge any (for example, rice) - 70 g.

Supper (before going to bed it is recommended to eat at 21.00):

• Milk - 500 g;
• Muesli - 100 g.

If you are really concerned with the question of how to gain weight ectomorph, then remember the main rule in nutrition. Those who want to build muscle should not go hungry. In no case should you expose your body to such torture. If you neglect this recommendation, then the body, which requires energy for its life, will begin to burn muscle tissue, acquired with great difficulty.

Therefore, be sure to keep a chocolate bar, dried apricots, apple or nuts at hand, in order to always be able to satisfy hunger.

Features of teenagers training

Many children during the transition age think about sports. They tend to make their figure more prominent, to pump up muscles. However, you should be aware that the wrong 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 weight to a teen ectomorph.

In general, you can follow such recommendations:

1. From the age of 14, you can begin to perform exercises: pull-ups, swinging the press, push-ups. They will provide the outline of the musculature.
2. A prerequisite is a correct, carefully balanced diet. Especially important in the diet are proteins of both plant and animal origin.

Conclusion

Adhering to the recommendations described above, a lean person can significantly increase his muscle mass. Moreover, not only the weight of the ectomorph is "growing". With the increase in muscle mass , self-confidence develops, the mood rises. And, as a result, things are improving at work, at school and even in personal life.