Exercises and diet for muscle building ectomorphs

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The speed of gain­ing mus­cle mass depends on many para­me­ters of a per­son, includ­ing his type of physique. There­fore, in order to gain a sports pumped-up fig­ure, it is nec­es­sary to orga­nize a diet and fit­ness train­ing, focus­ing on your soma­to­type. For the first time, the the­o­ry of divid­ing peo­ple into three body types was pro­posed by Dr. William Her­bert Shel­don back in 1940.

Soma­to­types are char­ac­ter­ized by the fol­low­ing dif­fer­ences:

Thin and frag­ile-look­ing peo­ple with a nar­row chest and poor­ly devel­oped mus­cles. Often they are com­plete­ly skin­ny and do not gain excess weight, regard­less of the amount eat­en.

Ath­let­ic, strong, mus­cu­lar peo­ple who put on weight fair­ly eas­i­ly.

Quick­ly gain both mus­cle and fat vol­ume. It is usu­al­ly dif­fi­cult to get rid of excess mass.

Today we will talk about ecto­morphs, which can be eas­i­ly rec­og­nized by their slen­der, thin-boned build and long, thin limbs.

Features of the addition and nutrition of ectomorphs

Features of the addition and nutrition of ectomorphs

Rep­re­sen­ta­tives of this type look frag­ile and lack vol­u­met­ric relief. They are dis­tin­guished by nar­row shoul­ders, a small amount of hips, chest and an elon­gat­ed rec­tan­gu­lar sil­hou­ette. Ecto­morphs are quite hard to build mus­cle tis­sue and are often found among dancers and fash­ion mod­els.

Women with a sim­i­lar physique stand out with a frail boy­ish fig­ure, while men look thin and sinewy. Often such peo­ple seem too weak due to insuf­fi­cient mus­cle mass. When try­ing to gain weight, ecto­morphs are forced to lit­er­al­ly fight for every kilo­gram: both fat and mus­cle mass are extreme­ly reluc­tant to gain.

The diet of ecto­morphs should not be low in calo­ries, since a lack of calo­ries will lead to loss of mus­cle mass much faster than rep­re­sen­ta­tives of oth­er body types. There­fore, it is bet­ter for ecto­morphs to get rid of local fat deposits, if they appear, with the help of a bal­anced diet and car­dio exer­cis­es.

And although many rep­re­sen­ta­tives of this type would pre­fer to have a more mus­cu­lar body, the ecto­mor­phic addi­tion has its own sig­nif­i­cant advan­tages:

    On a fragile body, even a small amount of muscle will look distinct and bold.
    An accelerated metabolism allows you to indulge in the pleasure of enjoying delicious food and, if necessary, burning excess fat faster.
    Long limbs seem to be designed to perform deadlifts, making these exercises extremely effective.
    With age, a lean build often shifts into a mesomorphic metabolic regime, allowing a person to maintain a toned, youthful figure.

Diet plan for fitness and muscle building

Despite the fre­quent under­weight, adult ecto­morphs are char­ac­ter­ized by a high per­cent­age of sub­cu­ta­neous fat, so they often look quite loose. They should def­i­nite­ly take care of reg­u­lar exer­cise and prop­er nutri­tion. More­over, diet plays a key role in gain­ing mus­cle vol­ume.

The opti­mal diet is deter­mined indi­vid­u­al­ly, depend­ing on gen­der, age, weight and phys­i­cal activ­i­ty of a per­son. How­ev­er, the approx­i­mate required caloric con­tent of an ath­lete’s diet can be deter­mined by mul­ti­ply­ing the weight in kilo­grams by 38–40. So, for exam­ple, a 60-kilo­gram ath­lete should con­sume 2280–2400 kcal per day.

Since calo­ries are a source of ener­gy, in order to build mus­cle mass, you should cre­ate a slight excess of them. This will pro­vide the body with the strength to per­form phys­i­cal exer­cis­es and the build­ing mate­r­i­al for the mus­cles. How­ev­er, this should be done in mod­er­a­tion, as too much excess calo­ries can eas­i­ly turn into body fat.

An ecto­morph should eat 6–8 times a day with an inter­val of 2.5–3 hours. Nutri­tion should be bal­anced as fol­lows: pro­teins — 20–25% of total calo­ries, car­bo­hy­drates — 50–60%, fats — 20–25%. When com­pil­ing a diet, it must be tak­en into account that one gram of pro­teins con­tains 4 kcal, one gram of car­bo­hy­drates — 4 kcal, and one gram of fat — 9 kcal.

At the same time, pro­tein per­forms the main func­tion of build­ing and restor­ing mus­cle tis­sue. Car­bo­hy­drates are a source of ener­gy for mus­cles, the brain and the whole body. And fats are nec­es­sary for addi­tion­al ener­gy, nor­mal­iza­tion of hor­mon­al lev­els, pro­tec­tion of joints and good mood.

These macronu­tri­ents are rec­om­mend­ed to be obtained from the fol­low­ing prod­ucts:

    proteins — lean meat and poultry, fish, seafood, eggs, cottage cheese, low-fat dairy products;
    carbohydrates — cereals, vegetables, fruits, potatoes, whole grain bread and pasta;
    fats — nuts, seeds, avocados, fatty fish, olive and linseed oils.

With active sports, you should sup­ple­ment your diet with high-qual­i­ty vit­a­min and min­er­al com­plex­es. If there is a desire to treat your­self to sweets, you can include choco­late, ice cream or dry cook­ies in the diet, pro­vid­ed that they make up no more than 15% of the total calo­ries con­sumed. More­over, it is bet­ter to eat such food in the morn­ing.

If, despite all efforts, the prob­lem with weight gain per­sists, it is worth con­tact­ing a doc­tor, except for pos­si­ble med­ical rea­sons. In some dis­eases, such as hyper­thy­roidism, peo­ple are phys­i­cal­ly unable to gain weight.

A set of exercises for mass gain

A set of exercises for mass gain

This fit­ness pro­gram is designed for own­ers of ecto­mor­phic com­plex­ion with an aver­age lev­el of phys­i­cal fit­ness. Its dura­tion is 10 weeks, the dura­tion of the work­out is 60 min­utes, the num­ber of ses­sions per week is 4.

Rules for per­form­ing fit­ness exer­cis­es:

    warm-up — cardio exercises, 5–10 minutes;
    hitch — muscle stretching and cardio load;
    exercise scheme — 2–1‑2 seconds;
    the interval between approaches is up to 2 minutes;
    interval between exercises — 3 minutes;
    work with the press — Monday and Wednesday, or Wednesday and Friday.

The week­ly sched­ule looks like this:

    Monday. Work with the pectoral muscles and triceps — barbell and dumbbell presses, dumbbell wiring, push-ups on the uneven bars.
    Tuesday. Working out the back and biceps — dumbbell rows, rowing, lifting the barbell to the biceps, alternating dumbbell curls.
    Wednesday is rest.
    Thursday. Quad and hamstring work – squats, leg presses, deadlifts, leg curls.
    Friday. Working out the shoulders and calves of the legs — bench presses and dumbbells, lifting dumbbells, lifting on toes.
    Saturday and Sunday — rest.

Thus, ecto­morphs who want to make their fig­ure more ath­let­ic are able to suc­cess­ful­ly gain mus­cle mass. You just need to take care of prop­er nutri­tion, reg­u­lar exer­cise and good rest.

By Yraa

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