It is hard to argue with the fact that we are all different people. This applies not only to our characters and appearance, but also to body types. Physiologically, three types of human constitution are distinguished: ectomorph, mesomorph, endomorph. Mesomorph is distinguished by pronounced musculature. This constitution is not characterized by the presence of subcutaneous fat. Men with this type of physique have a massive body, bones are wide and thick, muscles are voluminous. A more rounded and softer body with a high content of subcutaneous fat is inherent in endomorphs. Ectomorph is a type of constitution of a body prone to thinness. It is these people who can most often be seen on the covers of glossy magazines. These people have difficulty gaining weight and building muscle.
Features of an ectomorphic physique
Ectomorph is a person with a fairly low level of physical strength. It is characterized by:
- small bones and joints;
- long limbs;
- small shoulders, chest and buttocks;
- almost complete absence of subcutaneous fat;
- rapid metabolism, overeating does not threaten;
- difficulty in gaining weight;
- high endurance;
- hyperactivity
- heavy and long process of muscle building.
The benefits of an ectomorphic constitution
Good nutrition and a well-chosen training program for ectomorphs are key components of success in how, without gaining fat, to build exclusively muscle mass. A beautiful, athletic body with a toned silhouette is not an unattainable goal for this type of physique. Moreover, there are not so many “pure” ectomorphs in nature. Most often, a person’s physique is a mixed set of certain features. And the severity of certain features is manifested under the influence of nutrition and lifestyle.
Often these people do not have problems with adipose tissue in the abdomen. The cherished press cubes of ectomorphs appear even at minimal loads and when performing the simplest exercises.
Suitable lifestyle
If you want to adjust your appearance, ectomorphs should begin with lifestyle adjustments. Any stress is a significant obstacle to weight gain. Representatives of this type of body constitution should review their lives and try to reduce external stressful effects. They should not worry about trifles. Massage, meditation, yoga will help relieve nervous tension. People of this type will be able to relax well. Despite the fact that ectomorphs often suffer from insomnia, you need to teach yourself to sleep at least 8 hours a day. In the regime of the day it is worth including daytime sleep from half an hour to 2 hours. This will help tame a quick metabolism.
Nutrition system and weight gain
Mass gain for ectomorphs is an important but difficult task. Good results in a set of muscle mass can be achieved solely by applying sports nutrition. The nutrients that enter the body with food, ectomorphs for mass growth are often not enough. Ectomorph is a person who often needs several meals a day. If there is a desire to gain mass, then this habit must be broken. Ectomorphs need to eat 5-6 times a day with an interval of no more than 2.5 hours. At the same time, you need to eat in medium portions. The amount of absorbed liquid should not be less than 2 liters per day.
And a few more recommendations below will help people with lean constitution get more enjoyable sportswear:
- The daily rate of absorbed vegetable fats should be 20%. It is advisable to consume fish oil containing beneficial omega-3 acids.
- Proteins are taken at the rate of 1-1.5 g per 1 kilogram of weight. The source of protein foods can be meat, eggs, cottage cheese, fish.
- The proportion of protein in the menu should be 30%, carbohydrates - 50%, fat - 20%. The source of carbohydrates will be cereals (oatmeal, buckwheat, wheat), vegetables and flour products from whole grain flour.
- The use of monosaccharides (sugar, jam, etc.) should be replaced with complex polysaccharides, for example, starch, rice, potatoes.
- Do not abuse products that accelerate metabolism: nuts, dried fruits, legumes.
- Fruits, herbs and additional micronutrients and substances are always necessary. But a large amount of fiber present in greenery can overload the gastrointestinal tract.
Muscle building
The training program for ectomorph is intensive, but short. This is due to the fact that he lacks strength and endurance for prolonged physical exertion. A training program for ectomorphs should include a minimum of aerobic and cardio loads. It should be based on heavy basic exercises on the split system. What does it mean?
Split system implies conditional division of the body into 2 or 3 parts. And during the training, which is carried out 2-3 times a week, in one day we work, for example, on the upper part of the body, in the second - on the lower. If preference was given to dividing into three parts, then on the first day the chest and biceps are worked out, on the second - legs and shoulders, on the third - back and triceps.
Workouts for ectomorphs for each muscle group should include several basic exercises. Each muscle group is worked out only once a week. The number of repetitions in the set is 7-10 times, the number of approaches for one muscle or muscle group is on average 7 times. Rest between sets should be at least a minute. Between exercises designed for different muscles, you need to rest at least 5 minutes. The intensity of training for ectomorph should be increased solely by increasing weight, the number of sets and repetitions. But not at all by reducing the rest intervals between repetitions. Ectomorphs muscles recover longer, so you should be careful about rest between workouts. You can use additional means for recovery, for example, massage, sauna, meditation.
The training program for ectomorph has several distinctive features:
- duration is 45 minutes subject to maximum intensity;
- complexes should be changed every month.
In the summer, ectomorphs are better off working with their own weight, that is, doing push-ups, pull-ups, exercises that develop flexibility and stretching.
Nutrition before and after training
Before training, you should eat porridge (any other than semolina), low-sugar fruits (kiwi, peach, pear, apple, orange) or vegetables (tomato, any cabbage, zucchini, pepper).
All these are slow carbohydrates, which will provide the body with glucose during the training period, which supports working capacity. Drink during exercise should be every 15 minutes. Half an hour after the workout, a heavy meal should be followed, with a good content of carbohydrates and proteins.
Ectomorph muscle mass: supplementation
Supplements can significantly facilitate the process of increasing muscle mass and significantly reduce the time taken to achieve the goal. Multivitamins are very useful in this case, which are able to fully provide the body with the necessary useful substances. Gainers, protein-carbohydrate mixtures and protein drinks will become the best “friends” for an ectomorph striving to overcome his thinness. Three servings of weight gainer added to your regular daily diet and systematic exercises will contribute to a steady increase in muscle mass.
With intense physical exertion, creatine will help increase efficiency, strength and muscle mass. This natural compound involved in energy metabolism in muscle cells allows the body to withstand maximum loads for longer and recover faster between sets. And taking enzymes will help the body process and absorb the increased calorie intake. They are not accepted continuously, but in the course. It should also be noted that there are nutritional supplements enriched with enzymes. In this case, their additional use is not required.
Ectomorph and bodybuilding
Despite the inherent characteristics of ectomorphs, this sport is not forbidden for them. Purposeful and disciplined people can succeed in any field. Bodybuilder ectomorphs note that, as a rule, they do not follow any complex diets, but any mesomorph can envy the relief press of these athletes.
Ectomorph is a person with qualitatively dry muscle mass and long muscles that are quite difficult to pump. But under the guidance of a competent trainer and in compliance with a balanced diet with a high-quality intake of carbohydrates, proteins and proper fats, you can achieve amazing results.