Nutrition and the program of training the ectomorph to weight

To build muscle mass, ectomorphs need a special approach to training and nutrition. You can learn more about them by reading this article.

Ectomorph: food and exercise program

To begin with it is worthwhile to figure out who is called this word. Ectomorph is a special type of human constitution, which was described by the American professor William Sheldon. In simpler terms, it's a person who is characterized by a low level of strength and a small amount of muscle. People of this type are rather tall and thin, with thin bones and low levels of subcutaneous fat.

Features of ectomorphs

Ectomorph is a body type, having both advantages and disadvantages. You can learn in detail about the peculiarities of its structure in this part of the article.

Perhaps the main problem of ectomorphs is the difficulty of gaining muscle mass. It is very hard for such people to build up their muscles. This is due to the fact that ectomorphs are characterized by rather thin and long muscle fibers, which are very slowly contracted.

But at the same time ectomorphs (unlike endomorphs) can support their weight in normal and have relief forms without any problems. This is due to the fact that the metabolism of a typical ectomorph is not inclined to liposynthesis (fat accumulation). Therefore, the excess weight of ectomorphs certainly does not threaten.

Optimal loads

In this part of the article we will learn what the ectomorph's training program should look like. Such people are not inclined to recruit muscle mass. Therefore, to maximize the process, you need to use a special system of classes.

The most effective ectomorph curriculum is reduced. In accordance with it, you need to train three times a week, working through all the muscle groups in turn. Such a system will allow the ectomorph to gradually increase in mass and strength. The optimal duration of training is 45-60 minutes.

The main goal is to maximally work out the muscles, which in turn will lead to the release of anabolic hormones, thanks to which the active set of muscle mass will begin. The training program for the ectomorphs on the mass should be maintained in a power style. That is, you must work with large (specifically for you) weights in failure. But remember that in doing so, you must observe the perfect technique. In order to work out it, it will take quite some time.

The training program for male ectomorphs

Now let's move on to the specifics. As mentioned above, for the week (3 workouts), the ectomorphs should work out all the muscle groups. Exercise training program has a lot of nuances. In this part of the article we will look at what and in which days it is best to make the main emphasis.

At the beginning of the week (presumably Monday or Tuesday), it is best to train the largest and most costly muscle groups. And which one is the biggest? That's right, legs. Therefore, at the beginning of the week, you should work out this muscle group properly in order to throw as much of the anabolic hormones in the blood as possible, which will affect the development of the entire body.

In the middle of the week (Wednesday or Thursday) it is worth to study the back and deltoid groups. Alternate exercises among themselves, so as not to overload specific muscle bundles. For example, if you just did the back exercises, then the next set should be aimed at the deltoid muscles.

Well, at the end of the week, you need to take a breast and hands. These muscle groups do not burden the body so much. Therefore, their pumping will be an excellent end to the three-day split.

Exercises

In this part of the article, we will consider the most effective exercises for the ectomorph. To work out well all muscle groups, it is necessary to use basically basic exercises. They simultaneously involve several muscle groups, due to which more anabolic hormones will be released into the body, which are the "builders" of our body. Sometimes it is worth "diluting" the base with the help of isolation exercises that will allow you to work out each muscle group in a more qualitative and detailed manner. Below we will look at what the ectomorph's training program should look like.

The best basic exercises for the legs are squats with a barbell and deadlift. The squat on the cheers develops the quadriceps and other smaller muscles. Deadlift (also known as thrust on straight legs) helps in pumping the buttocks. In addition to these two exercises, you can add a couple of insulating legs sets. For example, a bench press in the simulator, hyperextension, etc.

For the elaboration of the back, the deadlift is perfect. This is an amazing basic exercise that involves both large and small muscle groups. Also no less effective basic exercise for the back - pulling up a wide grip. If your muscles are not yet allowing you to pull up, you can replace this exercise with the pull of the upper block to the chest. As for the deltas, the best exercises for them are pulling the bar to the chin and standing on the bench.

The main exercise for pectoral muscles is bench press. In addition to this exercise, you can add to your program the wiring of dumbbells and push-ups on the uneven bars. The best option for pumping triceps - the French press. As for the biceps muscles, the rise of the bar to the biceps is perfect for their development.

Do not forget that every training should begin with warm-up exercises. Remember that a good workout significantly reduces the risk of injury. Never handle the working weight at once. Otherwise, you risk damaging the tendons and ligaments. To begin with, you need to do a couple of warm-up approaches. Suppose you are going to perform bench press. Your normal working weight is about 40 kg. Before you take it, you should perform 1-2 approaches with a weight of 20 or less kilograms. This will warm up the muscles and prepare the body for further exercise.

Before training or after it, it is recommended to perform a couple of approaches to the abdominal muscles (press).

Program for beginners

The training program for the beginner ectomorphs should be different from the program of the more experienced athlete. First of all, if you just started practicing, forget about isolation exercises. Base - your salvation from leanness. Perform only basic exercises (bench press, deadlift, squats, bars, pull-ups, etc.). Also, if you just started training, it's worth working on the technique of execution. It is best to contact this question with a coach who will teach you how to properly perform all the exercises.

Food

Consider the optimal nutrition for the ectomorph. Since hormones are our "builders", the food is "bricks". Nutrition for the ectomorph is very important. Therefore, in order to quickly gain muscle mass, special attention should be paid to your diet.

The first thing you need to do is divide your meals into 6-8 meals a day. You should eat every 3-3.5 hours throughout the day. About 50% of your diet should be carbohydrates, 25-30% - proteins and 20-25% - fats.

Eat foods that have a low glycemic index. These include macaroni of hard varieties, brown rice, potatoes, oatmeal, etc. The above products are almost entirely composed of slow (complex) carbohydrates. They saturate the body with energy gradually and satisfy the hunger for a long time.

It is best to use proteins of animal origin, since they include more nutrients and are better absorbed. A huge number of proteins are in chicken breasts, eggs, beans, dairy products. Special attention should be paid to cottage cheese. This product, in addition to being an excellent source of protein, suppresses catabolic reactions. Therefore, the cottage cheese must be included in your daily diet. It is best to use it before going to bed, as it does not load the stomach and is well absorbed.

Excellent sources of polyunsaturated fatty acids - fatty fish (salmon, herring, mackerel and others), nuts (walnuts, peanuts), vegetable oils. These products include many "good" fats that positively affect the human body.

Caloric content of the diet

Also important is the amount of calories consumed. If you want to gain weight, it is necessary that the number of calories consumed exceeds the number spent per day.

To make sure that you consume enough calories, you can have a so-called "nutrition diary." It should record everything that was eaten during the day, and count the total number of calories.

To find out how many calories you need per day for mass gain, you can use a simple formula: your weight (in kilograms) _* 30 = x + 500 kcal.

For example, if your weight is 70 kg, then you should consume at least 2600 calories per day. However, it is necessary to take into account the individual characteristics of your body. In some ectomorphs, metabolism is much stronger, and it is not known how much nutrients will be absorbed. Therefore, if necessary, you can gradually increase the amount of calories consumed.

Sports nutrition

Some do not have time to eat due to a strict work schedule. But skipping meals with a purposeful set of mass is impossible.

What to do in this case? It is necessary to purchase sports nutrition. It includes everything that is necessary for mass recruitment. Sports nutrition (geyners, proteins, etc.) has a balanced composition and does not require much time for cooking. Therefore, specialty supplements are the best friend of a busy person.