Ectomorphe: to gain lean muscle

Ectomorphe: to gain lean muscle

Who is Ectomorphe?

Ectomorphe is one of the three most common body types (somatotype) characterized by thinness and difficulty gaining weight (both muscle and fat). People of this type has a high metabolic rate and metabolism.

With constant poor diet and sedentary lifestyle ectomorphy still gain weight — in this case they have a tummy, while the rest of the body (especially hands and feet) continue to be extremely thin.

The differences of the body of ectomorph

Studies show that for strength training the body produces less Ectomorphe myogenin (myogenin), responsible for the process of converting protein from food into the muscle tissue, and consequently for the growth of muscle mass(1).

In addition, when a low level myogenin the body does not create sufficient energy reserves in muscles, which does not allow for effective strength training, and, therefore, not possible to give the muscles the necessary impetus for growth.

Pros ectomorphic physique

Most celebrities and professional models are ectomorphs is that the weight given to them with difficulty, helps to gain exclusively muscle, not fatty tissue. Toned and athletic body with good relief of a no — brainer for ectomorph.

The issue of establishing the press is usually not critical for ectomorphs — most often they do not have problems with belly fat, so even with minimal effort and simple exercises they are distinguishable cubes and noticeable relief.

Error training ectomorph

First of all, you need to forget about the treadmill and exhausting cardio Ectomorphe enough as it is "dry", and lengthy training is not exactly for him. Even weight training is needed 2-3 times per week and no more than 45 minutes.

As we mentioned, the body of ectomorph not able to store a lot of glycogen needed for strength training and the subsequent muscle recovery. If you train too often, you don't give your body time to grow muscles.

How to gain weight the thin

Most of the training should be basic exercises: squats, bench press, standing press and deadlift. Do not overload yourself with isolation exercises — they are expending energy, but do not trigger the growth of muscles.

Remember that basic exercises performed with heavy weights and 5-7 repetitions, engaging large muscle groups that causes the body to produce testosterone and other hormones that are critically important to the growth of all muscles of the body.

Nutrition for ectomorph

Ectomorfo not so important to count calories, and often need to eat as much as possible. Of course, it is important to adhere to proper nutrition and do not abuse sweets. Remember that brown rice must be your favorite topping.

The amount of protein a day must be in the boundary of 1.5-2.5 grams per kg of body weight. While consuming fewer muscles will not receive material for growth, with more — and you accelerate so fast metabolism, which also interferes with growth.

Sports supplements for muscle growth

On the one hand, sports supplements are just an addition to a balanced diet, but not to replace. On the other, a protein shake is the easiest way to fill the body's need for protein after exercise.

Take BCAAs during training, a protein mix an hour before and immediately after exercise, and a slow protein before bed. In addition, you will help creatine, which not only makes the muscle bigger, but also improves energy processes.

The basic rules of training for the lean ectomorph: short but intense workout three times a week, focus on basic exercises, good nutrition and at least 1.5 grams of protein per kilogram of body weight per day.