All people are individual. Some very quickly and easily gain muscle mass, for others it becomes a real problem. And more often than not, “ectomorphs” are “not in a hurry" to recover. However, not everything is so bad. Experts say that ectomorphs may well gain muscle mass. But for this it is necessary to adhere to the correct nutrition and training program. So, consider how to gain mass ectomorph. What recommendations should be followed?
Features of the structure of the ectomorph body
What kind of people belong to this category? Ectomorph is a thin man with narrow bones, with a minimum amount of subcutaneous fat. Other distinctive features of this type include: narrow feet, hands, shoulders and long limbs. Ectomorph has long muscles with thin fibers
The body of such people is characterized by a high metabolic rate. It is a quick metabolism that prevents the formation of subcutaneous fat. If such a person does not receive normal physical activity, then the excess number of calories absorbed from him is dissipated as heat. And this is the key point for weight gain.
That "thin" have a tendency to accumulate lean muscle mass. In this case, fatty deposits are not formed. That is why it is very difficult for an ectomorph to gain extra kilograms. After all, his body fat is practically not increasing. However, at the same time, muscle mass is also very hard to gain.
Scientists have investigated the characteristics of such people. This allowed them to understand why ectomorphs have difficulty gaining muscle mass. It turns out that the body of "thin", even with regular strength training, processes proteins (proteins) very poorly. And it is this transformation that underlies the growth of muscle tissue.
Training Features
How to gain mass ectomorph? At first glance, this may seem like an impossible task. But this is not so. Ectomorph may well 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 lot of ectomorph, then check out these recommendations of specialists:
- The duration of the workout. The session should last about 1-1.5 hours. The muscle tissue of the ectomorph does not differ in endurance. Long workouts will provide weight loss.
- Number of lessons per week. It completely depends on the type of your activity. People who do not experience physical activity in everyday life are recommended to visit the hall 4-5 times a week. In the presence of hard work 3 lessons are enough.
- One muscle group can be worked out once a week. You should know that ectomorph needs a lot of time to restore tissue.
- No more than 3-4 approaches are recommended. Thin people who practice more approaches are faced with the breakdown of muscle fibers.
- For small muscle groups, 8-10 repetitions are recommended, for large - 6-8 reps. This is another important rule that you must observe an ectomorph. The exception is the trapezius and lower leg muscles , which need more repetitions.
- Between the approaches, there must be a rest of 1-2.5 minutes, sometimes more can be. It is very important not to rush. The body must have time to recover between sets.
Thus, the training program for gaining ectomorph muscle mass should be based on short, low-repetition exercises. And between the approaches a good rest is required.
Training program
Effective purposeful use of energy is the main point in ectomorph classes. One training session with an intense load should last no more than 45-60 minutes.
A training program for gaining muscle mass consists of 3 visits per week. Each day has its own complex, which provides basic exercises:
- bench press;
- squats;
- deadlift.
It is these exercises that trigger in a thin person hypertrophy, which is accompanied by increased production of hormones in the body, necessary for gaining muscle mass.
Training Program Example
First day. To work out your biceps and chest, do:
- bench presses - 4 sets of 8 repetitions;
- bench presses at an angle (lower, upper) - 4 to 10;
- rise to biceps - 4 to 12.
Second day. Train your legs with the following exercises:
- squats with a barbell - 5 to 8;
- lifts on socks - 3 to 20;
- Romanian traction - 4 to 12.
The third day. Exercising the triceps and back with:
- deadlift - 4 to 12;
- narrow grip bench press - 4 to 12;
- pull-ups with a wide grip - 4 approaches, and carry out repetitions to the maximum.
Fourth day. A light workout on the legs and shoulders is performed using the following exercises:
- army bench press - 4 to 12;
- leg press - 4 to 15;
- traction of the bar to the chin - 3 to 12.
As you can see, this is a completely uncomplicated muscle- building program 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 facilitated work required to follow them.
Daily regime
Thin people who have taken a course to increase muscle mass 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 begin to grow actively not during training, but during recovery. That is why provide them with the longest possible relaxation. In addition, remember, it is impossible to train muscle groups that did not have time to recover from the previous load.
Nutrition basics
Of course, changes should affect your diet.
Ectomorph nutrition for mass gain is based on the following rules:
- Your diet should be high in calories. Nutritionists say that more than 2500 calories are needed per day.
- Be sure to eat fractionally. You can eat food from 6 to 12 times during the day.
- Complex carbohydrates and animal proteins are very useful for ectomorph. It is on them that you need to build your diet. Nutritionists recommend consuming such carbohydrates: pasta, cereals. The best animal proteins are pork, eggs, chicken, cottage cheese, milk, kefir.
- Immediately after class, it is recommended to support your body with a combination of fast proteins and simple carbohydrates. Ectomorph, exhausted by training, will perfectly replenish strength with whey protein and banana.
- A full meal can be planned after 1-1.5 hours after exercise. In this case, the diet expands significantly. Animal proteins, complex carbohydrates, vegetables are recommended.
Sample menu
An ectomorph can be compared to a giant cauldron that can burn a myriad of calories. That is why “fuel” - complex carbohydrates and, of course, proteins should be constantly thrown into it.
The diet may have the following form:
First breakfast (in time it falls at 6.30):
- oat flakes - 100 g;
- fresh milk - 250 ml;
- olive oil - 1 tsp;
- some raisins - 60 g.
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 saturated before training, at approximately 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 the lesson):
- bread - a couple of slices;
- honey - 2 tbsp. l .;
- cottage cheese - about 150 g.
Second snack (it is planned after training):
- chicken breast - 100 g;
- any porridge (for example, rice) - 70 g.
Dinner (before bedtime it is recommended to eat food at 21.00):
- milk - 500 g;
- Muesli - 100 g.
If you really care about the question of how to gain a lot of ectomorph, then remember the main rule in nutrition. Those who want to build muscle should not go hungry. In no case should you subject your body to such torture. If we 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 on hand to always be able to satisfy your hunger.
Features of training teenagers
During the transitional years, many children think about playing sports. They strive to make their shape more prominent, to pump up muscles. However, be aware that improper 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 ectomorph teenage.
In general, you can adhere to such recommendations:
- From the age of 14, you can begin to perform exercises: pull-ups, press swing, push-ups. They will provide muscle looming.
- A prerequisite is proper, carefully balanced nutrition. Proteins of both plant and animal origin are especially important in the diet.
Conclusion
Adhering to the recommendations described above, a thin person will be able to significantly increase his muscle mass. At the same time, not only the weight of the ectomorph is “growing”. With an increase in muscle mass , self-confidence appears, and mood improves. And, as a result, things are significantly improved at work, at school, and even in personal life.