To build muscle, ectomorphs need a special approach to training and nutrition. You can learn more about them by reading this article.
Ectomorph: nutrition and training program
First you need to figure out who is called this word. Ectomorph is a special type of human constitution that has been described by American professor William Sheldon. Simply put, this is a person who is characterized by a low level of strength and a small amount of muscle. People of this type are quite tall and thin, with thin bones and low levels of subcutaneous fat.
Features of ectomorphs
Ectomorph is a body type that has both advantages and disadvantages. You can learn in detail about the features of its structure in this part of the article.
Perhaps the main problem of ectomorph is the difficulty in gaining muscle mass. It is very difficult for such people to build muscle. This is due to the fact that ectomorphs are characterized by rather thin and long muscle fibers, which contract very slowly.
But at the same time, ectomorphs (unlike endomorphs) without any problems can maintain their mass in norm and possess relief forms. This is due to the fact that the metabolism of a typical ectomorph is not prone to liposynthesis (fat accumulation). Therefore, overweight ectomorphs certainly do not threaten.
Optimal load
In this part of the article we learn how the ectomorph training program should look like. Such people are not prone to gaining muscle mass. Therefore, in order to speed up the process as much as possible, you need to use a special training system.
The most effective ectomorph training program is shortened. In accordance with it, you need to train three times a week, working out all the muscle groups in turn. Such a system will allow the ectomorph to gradually add in mass and strength. The optimal training duration is 45-60 minutes.
The main goal is to work out the muscles as much as possible, which, in turn, will lead to the release of anabolic hormones, thanks to which the active set of muscle mass will begin. The ectomorph weight training program should be maintained in a power style. That is, you must work with large (specifically for you) weights in failure. But remember that you must observe impeccable technique. In order to develop it, it will take quite a lot of time.
Workout program for ectomorph male
Now move on to the specifics. As mentioned above, in a week (3 workouts), an ectomorph should work out all the muscle groups. The ectomorph training program has a lot of nuances. In this part of the article we will consider what and on 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 expensive muscle groups. And which one is the largest? Right legs. Therefore, at the beginning of the week, you should carefully work out this muscle group in order to throw out as many anabolic hormones as possible that will affect the development of the whole body.
In the middle of the week (Wednesday or Thursday) it is worth working on the study of the back and deltoid groups. Alternate exercises among themselves so as not to overload specific muscle ligaments. For example, if you just did exercises on your back, then the next set should be aimed at the deltoid muscles.
Well, at the end of the week, you need to do breasts and arms. These muscle groups do not load the body so much. Therefore, their pumping will be an excellent completion of a three-day split.
Exercises
In this part of the article we will consider the most effective exercises for ectomorph. In order to work out all the muscle groups well, it is necessary to use mainly basic exercises. They simultaneously involve several muscle groups, due to which more anabolic hormones are released into the body, which are the "builders" of our body. Sometimes it’s worthwhile to “dilute” the base with the help of isolating exercises, which will allow you to work out each muscle group in a better and more detailed way. Below we look at how the ectomorph training program should look like.
The best basic leg exercises are barbell squats and deadlift. Squat with a bang develops quadriceps and other smaller muscles. Deadlift (also known as straight leg pull) helps in pumping the buttocks. In addition to these two exercises, you can add a couple of insulating sets for the legs. For example, leg press in the simulator, hyperextension, etc.
For working out the back, deadlift is perfect. This is an amazing basic exercise that involves both large and small muscle groups. Also an equally effective basic exercise for the back is pull-ups with a wide grip. If your muscles still do not allow you to tighten, 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 bench press.
The main exercise for the pectoral muscles is a bench press. In addition to this exercise, you can add to your program the layout of dumbbells and push-ups on the uneven bars. The best option for pumping triceps is the French bench press. As for the biceps, lifting the barbell to the biceps is great 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 grasp the operating weight right away. Otherwise, you risk damage to your tendons and ligaments. First you need to perform a couple of warm-up approaches. Suppose you are going to do a bench press. Your usual working weight is about 40 kg. Before you tackle it, you should perform 1-2 approaches with a weight of 20 or less kilograms. This will warm the muscles and prepare the body for further exercise.
Before or after training, it is recommended to perform a couple of approaches to the abdominal muscles (press).
Beginner Program
The training program for a beginner ectomorph should be different from the program for a more experienced athlete. First of all, if you are just starting out, forget about isolating exercises. The base is your salvation from leanness. Perform exclusively basic exercises (bench press, deadlift, squats with a barbell, parallel bars, pull-ups, etc.). Also, if you just started to train, it’s worth working on the technique of execution. It is best to ask this question to a trainer who will teach you how to perform all exercises correctly.
Nutrition
Consider the optimal nutrition for ectomorph. Since hormones are our “builders”, food is “bricks”. Nutrition for the mass for ectomorph is very important. Therefore, in order to quickly gain muscle mass, special attention must be paid to your diet.
The first thing to do is to divide your diet into 6–8 meals per day. You should eat every 3–3.5 hours throughout the day. About 50% of your diet should be carbohydrates, 25-30% protein and 20-25% fat.
Eat foods that have a low glycemic index. These include hard pasta, 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 feeling of hunger for a long time.
Proteins of animal origin are best consumed as they include more nutrients and are better absorbed. A huge amount of protein is in chicken breasts, eggs, beans, dairy products. Particular attention should be paid to cottage cheese. This product, in addition to being an excellent source of protein, inhibits catabolic reactions. Therefore, cottage cheese must be included in your daily diet. It is best to use it before bedtime, as it does not burden the stomach and is well absorbed.
Excellent sources of polyunsaturated fatty acids are fatty fish (salmon, herring, mackerel and others), nuts (walnuts, peanuts), vegetable oils. These foods include many “good” fats that have a positive effect on the human body.
Calorie intake
The amount of calories consumed is also quite important. If you want to gain weight, it is necessary that the amount of calories consumed exceeds the amount spent per day.
To make sure that you consume enough calories, you can create a so-called "food diary." It is necessary to write down everything that was eaten during the day, and calculate the total number of calories.
To find out how many calories you need to consume per day to gain weight, 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 worth considering the individual characteristics of your body. In some ectomorphs, the metabolism is much stronger, and it is not known how many nutrients are absorbed. Therefore, if necessary, you can gradually increase the number of calories consumed.
Sports nutrition
Some do not have time to eat on time due to a strict work schedule. But skipping meals with targeted mass gain is not possible.
What to do in this case? You must purchase sports nutrition. It includes everything that is necessary for mass gain. Sports nutrition (weight gainers, proteins, etc.) has a balanced composition and does not require a lot of time for cooking. Therefore, specialized supplements are the best friend of a busy person.