Body types in women, men, mesomorph, ectomorph, endomorph, photo

Lazy ectomorph happy ectomorph

The body needs rest after intense exercise with heavy weights.
During exercise, microscopic muscle fibers are torn, and during the rest period they are restored and gradually increase in volume. What's useful

1. Walking after work helps you relax and enriches your blood with oxygen. Growing muscles need rest and nutrition.
2. A visit to the pool, but no 2-kilometer swims. It is better to splash around with pleasure, or lie still in the water to relieve tension in your limbs and back.
3. It is recommended not to deny yourself small joys and watch TV series or movies with a bowl of grilled turkey.

Important: The main task of an ectomorph during rest is to spend a minimum amount of energy. Move only if absolutely necessary so that the resulting calories are deposited in the subcutaneous layers

What is harmful

You can’t work 1.5 hours in the gym on Monday and then go boxing or go for a bike ride with friends on Tuesday. An ectomorph who is actively involved in football and aerobics, plus attends martial arts clubs or likes to roller skate, deprives his own muscles of the opportunity to recover. The fibers are constantly exposed to stress, so they not only do not grow, but also decrease in volume.

It is recommended to give up athletics and cycling for a while, and focus exclusively on barbells and dumbbells. After 3 months of active training, you can gradually return to previous hobbies, add flexibility and stretching exercises.

Here is a striking example from ectomorph Sean Toohey:

A year ago I went to the clinic. By the way, don’t forget that I’m not a bodybuilder (I’m a LIFTER!). The doctor listened to my breasts, asked me to take off my shirt and... I spent the next twenty minutes answering his questions about barbell training. The doctor was a lean guy, I remember he finally told me: “yes, this is great... but for you mesomorphs, weight training is much easier.” Hearing these words, I almost fell off the couch laughing. I always carry with me a photograph of my wife and I on our wedding day. I look like a rail there, despite the fact that by that time I had 12 months of training behind me. I explained everything to the doctor in detail, saying that I started training with a weight of 54.5 kg and a height of 176.5 kg. My arms then were 22.5 cm. The doctor finally saw the light and explained to me about the changing thickness of the bones, as I told you. All I have left of being an ectomorph is that I get out of shape VERY quickly when I don't exercise. If I don’t go to the gym for 3 weeks, then I lose more than a centimeter in my arm circumference and more than 5 kilograms in weight, regardless of how I eat.

Normosthenic variant of the structure

The mesomorph has a fairly large skeleton and a natural athletic build. It is the normosthenic body type that is most suitable for bodybuilding; it is much easier for guys to gain muscle mass than ectomorphs, and fat burning occurs many times faster than for large endomorphs.

The muscles of this type of guy immediately respond to physical activity with accelerated growth, especially for beginners. As soon as such a man gives up and stops watching his diet, he begins to gain fat everywhere. You can easily get rid of it only by using cardio training and organizing a proper diet.

Features of a mesomorph:

• Approximate wrist circumference 17.5-20 cm.
• Proportion of body parts and convex chest.
• The waist, hips and shoulders are of medium width (not very wide, but not narrow either).
• Excellent metabolism.

A huge number of bodybuilders are mesomorphs: Arnold Schwarzenegger, Ronnie Coleman, Phil Heath.

Why does an ectomorph need a completely different approach to strength training?

The speed and effectiveness of the process of gaining muscle mass depends on your body type, which determines physiological characteristics that cannot be changed. An ectomorph, unlike an endomorph and a mesomorph, requires much more time and effort to build muscle.

A person with a thin physique needs to clearly and clearly understand that the final result of training is already predetermined. It is impossible, having the structure of Apollo, to turn into Hercules. This does not make the ectomorph worse. Both Hercules and Apollo were considered the standard of male physique in Ancient Greece, but only in different weight categories.

Being a typical mesomorph, Hercules could easily have become fat and look completely shapeless if not for his such an active lifestyle. Apollo, who is an ectomorph, thanks to an increase in muscle mass, acquired a form that became a true example of a male body.

Ectomorphs are no worse than endomorphs and mesomorphs. They can also have a beautiful and sculpted body, but not fall into the category of super heavyweights. The maximum achievable weight if anabolic steroids are used is 90-95 kg. This is not a reason to be upset. Even with a weight of no more than 90 kg, ectomorph athletes look much better than jocks weighing 150 kg.

Frank Zane

Frank Zane is a prime example of an ectomorph athlete who has achieved incredible results with his perseverance. He was awarded the title of Mr. Olympia eight times among athletes in the weight category up to 90 kg. His figure represents an example of an aesthetically beautiful physique and is a goal that can be achieved through hard training.

Athletes with an ectomorphic physique, as noted earlier, can become a real Apollo, but they will have to train much harder and longer than mesomorphs and endomorphs. The latter, by the way, will not make Apollos. Gaining muscle mass will be very difficult, but for a purposeful person who is not afraid of difficulties, nothing is impossible.

Don't worry about genetics. Ectomorphs also have advantages over people with endomorphic and mesomorphic body types:

• even a small increase in muscle becomes immediately noticeable, which, of course, becomes an incentive for further training;
• the ability to consume a huge amount of calories without any worry about the appearance of excess fat, which endomorphs and mesomorphs cannot afford.

The main thing is to use your potential correctly, to competently approach the organization of the training process and your own nutrition.

A strength training program for lean people is completely different from the workouts offered by most bulking manuals and guides, which are mostly aimed at those who tend to gain muscle quickly. The duration of classes and the number of repetitions recommended by such resources are not suitable for ectomorphs.

Ectomorph: how to gain weight? Skoromny, Lindover, Gusev and others.

Three types pros and cons

We will begin, of course, with a general description of each type, and also talk about what types of physiques predominate in men.

Ectomorph

To begin with, it is worth saying that these three types are called simatotypes. There are also other types that can be divided into more or fewer categories.

Let's return to our topic and talk about ectomorphs. It is quite easy to identify a person with this body type, since he stands out either because of the clothes hanging on him or because of his incredibly thin limbs and lack of muscle mass.

By default, ectomorphs have a short body, long limbs, narrow hands and feet. At the same time, the male hands of an ectomorph may resemble female ones in structure, since the palm is very narrow and the fingers are long. The amount of fat in the body is minimal.

Important! Ectomorphs are not immune from possible obesity after menopause. The ectomorphic body type is also characterized by the fact that the muscles are very long and thin.

Quite often, people with this type have narrow shoulders and a small chest volume

The ectomorphic body type is also characterized by the fact that the muscles are very long and thin. Quite often, people with this type have narrow shoulders and a small chest volume.

Positive aspects of this body type:

• high metabolism;
• low percentage of body fat;
• active training immediately gives visible results, since the muscles are not covered with a fat layer;
• you can eat any food without fear of gaining weight;
• It's fashionable to be thin now;
• you save on things, because after growth stops, your weight may not change for years.

Minuses:

getting better is incredibly difficult; you cannot do heavy physical work; muscle mass gain is several times slower than in other body types; there is a danger of anorexia, which is especially important for girls who are planning a child; age does not correspond to physique.

Did you know? The most famous ectomorph athlete is the three-time Mr. Olympia" Frank Zane. With a height of 177 cm, his weight never exceeded 90 kg. The volume of the biceps was 44 cm.

Endomorph

The complete opposite of the ectomorphic type. The endomorphic body type is characterized by the fact that it has an incredibly large reserve of fat, which does not depend on diet, physical activity or diets. This type also has soft muscles, a round face, a short neck and very wide hips.

This type cannot be called sports. Even if an endomorph devotes a huge amount of time to training, he will never be able to get a figure like an ectomorph.

The structure does not allow fat to be completely removed from the body in order to achieve ideal relief, and any food, due to slow metabolism, leads to deposits of the latter.

Important! Endomorphs always have medium or wide bones. Pros:

Pros:

• gain muscle mass very quickly;
• in childhood and adolescence they look older than their age;
• with due effort, you can achieve unrealistic results in bodybuilding;
• have good strength indicators.

Minuses

• hard to lose weight;
• the need to constantly adhere to a diet;
• the fat layer hides the muscles, so the gained mass will be “invisible”;
• stress on joints and heart;
• junk food and lack of exercise lead to uncontrolled obesity.

Having an endomorphic structure, you must always monitor not only food, but also physical activity, which must be done at any stage of life in order to prevent obesity.

Did you know? Actor and film director Russell Crowe is an endomorph, having low weight, good physical shape and sufficient muscle definition.

Mesomorph

“Average” type in all understandings of the word. The mesomorph represents that “golden mean”, that body type that is well suited for sports and, at the same time, is not prone to obesity.

Yes, when consuming a huge amount of fat, a mesomorph will gain weight, but losing it will not be difficult for him.

Running, swimming, and exercises on the horizontal bar and parallel bars will help you keep your body in shape. sports

Pros:

• symmetrical body;
• the presence of well-developed muscles;
• age corresponds to the development of bones and muscles;
• have the makings for playing sports;
• no predisposition to obesity.

Minuses

• in the absence of physical activity, a mesomorph can “accumulate” a sufficient amount of fat, which will cancel out all the makings;
• Indulging in fatty foods can lead to obesity.

Important! Obesity can be caused not only by a passion for junk food or lack of physical activity, but also by problems with hormones and various diseases that greatly disrupt the functioning of all body systems.

Body types

According to Professor William Sheldon, depending on the formation of the proportions of the torso and limbs, three types of human physique are distinguished.

This is the classic "fat guy". Round, soft proportions of the body with excess subcutaneous fat in all parts. Even the head takes on a spherical shape. Despite the body type changing throughout life, even an endomorph who has gained muscle mass or is hungry will still have rounded shapes.

He is a large man with broad bones and pronounced muscle mass. There is enough fat, but it is distributed evenly throughout the subcutaneous tissue. Powerful shoulders, muscular legs and easy tolerance to physical activity complete the picture.

This is a classic "lanky" one. Tall and thin, with thin bones and almost complete absence of subcutaneous fat. Muscle mass is evenly distributed, but it is clearly not enough for intense physical training. A fast metabolism is typical, so even with an abundant diet, he is not in danger of gaining fat deposits.

Most people have a mixed constitution, but the characteristic body type is quite easy to distinguish.

Building muscle mass

The training program for an ectomorph is intense, but short. This is due to the fact that he lacks the strength and endurance for prolonged physical activity. The training program for an ectomorph should include a minimum of aerobic and cardio exercise. It should be built on heavy basic split-system exercises. What does it mean?

The split system implies a conditional division of the body into 2 or 3 parts. And during training, which is carried out 2-3 times a week, on one day we work, for example, on the upper part of the body, on the second – on the lower part. If preference was given to dividing into three parts, then on the first day the chest and biceps are worked, on the second - legs and shoulders, on the third - back and triceps.

Training for an ectomorph for each muscle group should include several basic exercises. Each muscle group is worked only once a week. The number of repetitions in a set is 7-10 times, the number of approaches for one muscle or muscle group is on average 7 times. You should rest for at least a minute between sets. Between exercises designed for different muscles, you need to rest for at least 5 minutes. The intensity of training for an ectomorph should be increased solely by increasing the weight, number of sets and repetitions. But not by reducing the rest intervals between repetitions. Ectomorph muscles take longer to recover, 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 an ectomorph has several distinctive features:

• duration is 45 minutes at maximum intensity;
• complexes should be changed every month.

In the summer, it is better for ectomorphs to work with their own weight, that is, do push-ups, pull-ups, and exercises that develop flexibility and stretching.

Tips for an ectomorph bodybuilder

Today we will give advice to an ectomorph on how to do bodybuilding. You probably know that there are three main body types. These are ectomorph , endomorph and mesomorph.
People who have an endomorph body type gain weight easily, but they constantly struggle with the fat that accumulates under the skin. People who have a mesomorph body type are best suited for bodybuilding. They gain lean muscle mass quite easily and have low levels of subcutaneous fat.

And there are also people who have an ectomorph . They tend to have a short torso, narrow chest, hands, feet and shoulders, and long limbs. And, of course, long thin muscles. It will be more difficult for them to gain weight.

But under no circumstances should you be upset that you will not be able to engage in bodybuilding. Bodybuilding champions such as Sue Gafner, Frank Zane, and Flex Wheeler were also ectomorphs in their time.

If you are an ectomorph, then the recommendations below will help you build the body of your dreams.

Ectomorph training program

An ectomorph needs to forget about isolation exercises and use exclusively heavy basic exercises.

In order for your muscle mass to grow, you need to focus on isolating exercises (block exercises). Now you need to work with heavy weights in order for all muscle fibers to work.

How often should ectomorphs exercise?

For an ectomorph, a two-day training is suitable. Three times a week may be too often. Strength exercises must be selected exclusively heavy, no additions for the first time. Try to build testosterone with heavy weights.

Basic exercises for ectomlorph

For leg muscles. An ectomorph needs to perform deadlifts with straight legs, squats, and the “donkey” exercise. For the chest muscles - bench press with dumbbells or a barbell on an incline bench. For your back muscles, perform pull-ups, T-bar rows, barbells, or dumbbells with one hand. For the shoulders, perform chest presses using dumbbells or barbells. For biceps, an ectomorph needs to do curls with dumbbells or a barbell. For triceps, perform a French bench press or a close-grip bench press with an EZ bar.

Sleep well at night, get more rest than others.

If you want to ensure growth in your muscles, you need to increase the intensity of your workout.
This can be done in two ways: work with light weights and rest little between repetitions. Or work with heavy weights and rest longer between sets. If you are an ectomorph, then the second option is ideal for you. Remember what was written above: You need to work with heavy weights.

In order to fully recover, ectomorphs must rest at least 48 hours between workouts for a particular muscle group. That is, if you focused on pumping your chest, then next time you can train it in two days.

Example of a strength training program

The ideal approach to planning the training process for a mesomorph would be two sessions per day.

In the morning the training will be basic. Its goal will be to improve flexibility, speed and endurance.

The evening session will focus on weight training. The optimal number of approaches will be 5-7, each of which will include 10-15 repetitions.

You should also add cardio to keep your body dry. Taken together, this will lead to an improvement in all qualities of the athlete, from strength to flexibility. When performing at competitions, all factors are taken into account, and a certain number of points are assigned to each parameter.

Below is an example of a classic workout for a mesomorph.

Day one: back and shoulder workout

• Pull-ups hanging on the bar (4 sets, maximum possible number of repetitions);
• Bent-over dumbbell rows (4 sets of 8-12 reps);
• Vertical pull of the upper block (4 / 8-12);
• Seated dumbbell shoulder press (4/8-10);
• Barbell row to the chin (4/8-10);
• Standing dumbbell raises in front of you (4/8-12).

Day two: arm and chest workout

• Incline dumbbell bench press (4/8-12);
• Flying arms with dumbbells lying on a horizontal bench (2/8-12);
• Lifting the barbell - biceps training (4 / 8-12);
• Exercise "Hammer" (4/8-12);
• Bench press on a horizontal bench with a narrow grip (4/8-12);
• Extension of arms with a dumbbell from behind the head (4 / 8-12).

Day three: leg training

• Squats with a barbell on the shoulders (2 warm-up and 3 working sets: 10-12 squats);
• Leg press in the simulator (3 / 8-12);
• Leg extension on the simulator (3 / 8-12);
• Standing elevated calf raises (4/12-20).

There are different options for split training for representatives of this somatotype. Some people tend to work their legs and shoulders in one workout, their back and biceps in the next, and their chest and triceps in the last. A combination of different options will help diversify the training process and choose a more suitable option for comfortable and effective training.

Distinctive features of the training program for an ectomorph

To get the desired result, you need to clearly understand the principles by which strength training is built:

Duration of classes

You need to train from 60 to 90 minutes. Exercising for a longer period of time can lead to the opposite result. The muscle tissue of ectomorphs does not have a high reserve of endurance. They not only stop growing due to excessive load, but also begin to lose weight.

Frequency of training

Determined by individual image and lifestyle. If your daily routine does not involve high physical activity, you can visit the gym four or even five times a week. Ectomorphs engaged in physical labor should limit themselves to three activities.

Muscle development

Each individual muscle group is trained only once every seven days. Otherwise, muscle tissue will not have time to recover.

Number of approaches

Ranges from three to four. Multi-approach training for ectomorphs is prohibited. Violation of this rule leads to catabolism, a process in which the breakdown of muscle fibers begins.

Number of repetitions

For large groups it is 6-8, and for small groups it is 8-10. Ectomorphs should not do more than 10 repetitions, with the exception of exercises to pump the trapezius muscles and lower legs.

Rest between sets

Must be within 1-2.5 minutes. If you perform heavy approaches, you can pause longer. There's no need to rush. Recovery between separate sets is important for an ectomorph.

Basic and isolated exercises

The former are the basis of the entire training program, and the latter are used in minimal quantities.

Number of exercises

Three exercises are performed for large muscle groups, and two for small ones. An exception is made during a split, when the entire workout is devoted to working only one muscle group.

Goal of training

Working out two muscle groups in one session. A three-day split is perfect.

An ectomorph requires short training with a small number of repetitions of exercises and good rest between individual approaches.

1Body type: ECTOMORPH

Important: Ectomorphs build muscle mass very poorly. But it's not impossible

With a certain training and nutrition regimen, it is possible to build muscle mass and when this happens, it must be admitted that ectomorph bodybuilders have some of the most attractive bodies.

Characteristics of an ectomorph

• small joints;
• thin body type (pencil type): narrow hips and shoulders, narrow face, high forehead, narrow chest and stomach, thin hips and arms;
• hyperactive;
• fast metabolism;
• can eat anything and in any quantity without changes in weight;
• small volume of breasts and butt;
• difficult to build muscle mass;
• difficult to gain fat mass;
• very low percentage of body fat.

Famous ectomorphs

Famous male extomorphs

• Brad Pitt;
• Bruce Lee;
• Toby Mcquire;
• Chris Rock;
• Edward Norton.

Famous ectomorph women

• Kate Moss;
• Audrey Hepburn;
• Cameron Diaz;
• Calista Flockhart;
• Gisele Bunchen.

The most famous representatives of professional ectomorph bodybuilders: Frank Zane, Milos Sarcev.

How to train an ectomorph correctly

Training frequency:

• use split training: 1-2 body parts per workout;
• train each body part once a week;
• change your training regimen once a month;
• increase the intensity of each workout: increasing the weight, number of repetitions or approaches;
• force the body to work intensely, but not for a long time.

Important: do not overtrain, get enough rest; Never train a part of the body where pain has not gone away after a previous workout. We recommend: Natural bodybuilding

How to gain muscle mass? Beginner's Guide

We recommend: Natural bodybuilding. How to gain muscle mass? Beginner's Guide

Sets and reps:

Share with us your experience of losing weight, using sports nutrition or pharmacology!

• use heavy weights to train core muscles that target deep muscle fibers;
• avoid isolated targeted training of individual muscles;
• number of repetitions 5-10, no more;
• 6-8 approaches for each body part;
• If muscle strength and mass are not growing, try shock therapy for your muscles: 10 sets of 10 repetitions for each body part. Use this technique only once every eight weeks.

Intensity:

• to increase intensity, increase the weights rather than decrease the breaks between sets;
• Rest at least 60 seconds between sets to train the same body part;
• Rest at least 5 minutes between sets to train different parts of the body;
• Occasionally incorporate power sets, supersets, tri-sets, and other techniques into your training program, but don't rely on them alone.

Recovery:

• longer recovery periods;
• sleep at least 8 hours a night;
• If possible, rest during the day;
• Never train when tired or not fully recovered.

Aerobic exercise:

Important: Limit aerobic activity to a minimum, no more than three times a week. Too much aerobics will stop progress;

• Perform the exercises at a low pace (heart rate is near the lower limit of the optimal range for your age), no more than 20 minutes. To calculate your optimal heart rate per minute, subtract your age from 220 and multiply by 0.6 (lower limit) and 0.8 (upper limit);
• optimal aerobic exercises - cycling, brisk walking, treadmill.

How to eat properly as an ectomorph

Important: Proper nutrition and supplementation are critical to ectomorph success

• 5-7 small meals (including gainers) per day every 2.5 - 3 hours;
• increase your daily protein intake to 2 - 3 g per kilogram of body weight;
• protein should make up 25 - 30% of the daily caloric intake; carbohydrates - about 50%; fats - 20 - 25%;
• drink a protein shake 90 minutes before bed;
• increase your daily consumption of complex carbohydrates with fiber, limit simple sugars;
• eat foods that have a slow impact on the glycemic index, such as legumes, corn, yams, oats, pasta, brown rice, whole grains;
• take a good multivitamin/mineral supplement.

We recommend: Proper nutrition for gaining muscle mass: 7 recommendations from experts

Lifestyle recommendations for an ectomorph

• Avoid stress, learn to relax using techniques such as visualization, yoga and meditation. An increase in cortisol levels during stress prevents muscle growth;
• minimize all activities that require moderate or high amounts of energy;
• drink at least 2.5 liters of water every day.

Ectomorph rest

No matter how much you would like to gain muscle mass as quickly as possible, without proper rest there will be no benefit from training. Fatigue will appear, and exercise will only have a detrimental effect on the body. The main rules of rest can be presented as follows:

• sleep should be at least a third of the day;
• A day's rest, at least 30 minutes, is very useful.

Gaining muscle mass does not occur during exercise, but during sleep, so only by following the correct training regimen, nutrition and proper recovery can you quickly achieve impressive results.

Nutrition and physical activity for endomorphs

Endomorphs accumulate fat easily, so it is important to train frequently. A good result can be achieved if you work with light weights, and there should be a short rest between approaches.

The diet must be balanced, but the calorie content of the food is low. Only 15% of fats should be consumed per day, and carbohydrates - no more than 30. All these tips and clarifications make it possible to decide on your somatic type, and then move in the right direction, more accurately and competently choosing the type of training and nutrition. This will allow you to feel in harmony with your body and like yourself in the mirror. At the same time, these recommendations will make it possible to avoid health complications and allow you to safely work on improving your body.

Common mistakes in training and nutrition

To build an aesthetically beautiful athletic body, ectomorphs need to forget about running, other aerobic exercise and frequent strength training for more than 60 minutes. Only strength training will provide significant hypertrophy.

To build muscle, you will have to avoid empty calories: fast food, sweets, excessively fatty foods. Excessive protein consumption will also not be beneficial, but will only speed up your metabolism, which ultimately will prevent you from building good muscle mass.

Sports nutrition is an addition to healthy nutrition, but not a replacement for it. Contrary to prejudice, the most important element in building muscle is slow carbohydrates.

ectomorph jock.

Gaining weight for an ectomorph

Gaining muscle mass for an ectomorph is determined by exactly the same formula as for other body types: proper nutrition + a well-calculated training regimen. The nuances in nutrition only concern the fact that the food is not just high in calories (excess calories leads to weight gain), but the most favorable for muscle growth. It is quite possible that a fast metabolism quickly uses up muscle glycogen and amino acid reserves during training, and then quickly breaks down muscle in order to restore it - and all this happens before eating can compensate and suppress catabolism. Therefore, in order to gain weight, an ectomorph must diligently ensure that he eats a full meal before training, and has a snack as quickly as possible after training.

The muscle mass of an ectomorph may lack protein or vitamins, so you need to correctly and carefully calculate how much protein is required for muscle growth, whether there are enough vitamins and microelements - and make sure that the body does not lack these key nutrients. It is necessary to pay attention to the completeness of the protein, as well as to ensure that the diet contains protein for ligaments and tendons - collagen. Fats should not be neglected, since they are needed to maintain normal hormonal levels, because testosterone is the main anabolic hormone, and if its level is low, muscle growth cannot be expected.

The second key component of the answer to the question of how to gain weight for an ectomorph is properly planned training.

Is it possible to change your type

Unfortunately, no, since body type is a matter of genetics and environmental influences. You can't naturally change the length of your legs or the color of your eyes, right? Same with body type.

If you had full parents and, accordingly, you received their genes, then your task is to work on yourself to gain weight and be strong enough to protect your loved ones.

If you are an ectomorph, then you are proud that you can easily get into an overloaded minibus or pull on jeans from school. Each of the described options has its own pros and cons, so you don’t need to “swear” at your genes, but take care of yourself in order to reach heights.

Fat people cannot understand the problems of thin people, and vice versa. Each of us has a sufficient number of positive qualities that can be increased. Therefore, you should not try to change your type - you should change your lifestyle and set goals, the fulfillment of which will make you forget about the problems of your physique.

This concludes the article. We hope that you have gained truly useful information on the basis of which you can change your life for the better. You learned how to determine your body type and the best training and nutrition options. Follow the instructions and you will succeed.

Flaws

Despite all of the above, ectomorphs have disadvantages:

1. High metabolic rate. This is both a gift and a curse. It necessitates more food consumption. But this is expensive, not always possible and causes increased stress on the gastrointestinal tract.
2. The need to use sports nutrition. This is the only somatotype that really needs to take gainers and protein shakes, since the stomach is physically unable to satisfy all nutritional needs.
3. The predominance of white “endurance” fibers slows down the start. It is difficult for ectomorphs to take their first milestones, since hyperplasia has not yet begun, and hypertrophy is not able to provide sufficient leverage.
4. Frequent injuries during training. White fibers also come into play with serious weights, but they do this gradually. As a result, a person with a predominance of red muscle fibers can easily lift his maximum weight, but if he moves it even 5% more, he will become unbearable. Ectomorphs, who have predominantly white muscle fibers, do not feel the difference between 95% of maximum and 120% of maximum. Without feeling this difference, they often load the bar beyond its limit, which causes ligament injuries and muscle tears.
5. Control over training time. The need to control the time of rest and the training process itself is a frequent recommendation from trainers who see ectomorphs in the gym. They are advised to focus only on three basic exercises. This, in turn, triggers a psychological factor that interferes with growth: “after all, I paid for the gym and should get the maximum from it, and doing only basic exercises, I spend at most 30 minutes in it.”

Nutrition

The digestive system of an ectomorph also has its own peculiarity. During the digestion of food, the body does not turn on the system for storing excess calories absorbed.

Because of this, even a short break in nutrition is harmful to the athlete. He can slowly gain weight for several months, and then, forgetting to have lunch once, lose everything.

Professionals advise using multiple meals. To do this, it is necessary to divide the entire daily diet into several meals, for example 5 or 6 times.

Particularly diligent bodybuilders eat up to 10 snacks a day.

The essence of the technique is simple: if you constantly eat, the nutrients will continuously build muscles.

But do not forget that the digestive system also has its own resource.

She may become overtired, which will lead to indigestion or loss of appetite, and even a small piece will not fit into her throat. Therefore, you should not overdo it with what you eat.

Training for ectomorphs: fundamental rules

Rule one: it’s the weights that decide, not the volume of training.

For many people (ectomorphs and mesomorphs), frequent training with a large number (8-12) repetitions is suitable. But not for ectomorphs. Therefore, the essence of the training should be reduced to 6-8 repetitions of 2-4 approaches with maximum weights.

In ectomorphs, during long-term training, the muscles will become depleted, which will not give the desired growth. High intensity resistance will affect muscle stimulation. You won’t be able to do a lot of repetitions and repetitions, but at the same time there will be resources for building mass, which is what we need.

Rule two: basic exercises as the basis for training ectomorphs

All programs for ectomorphs necessarily contain isolation exercises. Let me say that for ectomorphs they are more of a routine. And by doing them, we are doomed to remain at the same level of muscle development.

To get pumped up for a thin person, you must do basic exercises:

1. deadlift (any exercise variations)
2. squats (with a barbell on the back / with a barbell on the chest with different squat amplitudes)
3. bench press (with different amplitudes - from short to full)
4. standing military press (with different amplitudes - from short to full).

Of course, you can perform and supplement the program with other exercises. But the basis of training should consist of a base.

Basic rules of training

Less is better

Perhaps the most important principle of gaining mass for an ectomorph: it is very easy to overtrain and negate all your efforts. There is also a high probability of injury due to insufficient development of joints, ligaments and tendons.

Basic exercises

Usually the classic ones are bench press, deadlift and squats with a barbell. Heavy multi-joint exercises provide the greatest load on the most muscle groups. In this case, the ectomorph lifts greater weights than in single-joint (isolation) exercises, to which your body responds by releasing anabolic hormones. Plus time savings - effective muscle development in a shorter workout.

Load progression

The key to gaining muscle mass regardless of body type. Our goal No. 1 is to increase results (weights) over time in each exercise . We must not forget this!

More rest between sets

The recovery abilities of the muscle tissue and central nervous system of the ectomorph are genetically slightly slowed down, so it is absolutely normal to rest for up to 3 minutes between approaches. In fact, you can experiment here, but most often the “standard” 60-90 seconds of rest is not enough for effective mass gain.

Diet for an ectomorph

As already mentioned, about 90% of the diet for an ectomorph should consist of healthy products of natural origin. You should give preference to the products that we will tell you about in more detail.

Squirrels

Proteins are found in large quantities in chicken, turkey, beef, fish, egg whites, dairy products and seafood.

Here are some helpful tips for choosing protein-rich foods:

1. When buying beef, try to choose the least fatty cuts, such as rump or tenderloin. If desired, beef can sometimes be replaced with lean pork (loin). Red meat must be present in the diet.
2. Fish can be consumed both red and white. They are both rich in protein, calcium, phosphorus and unsaturated omega-3 fatty acids. The same applies to seafood.
3. Dairy products should also be included in your diet. They have a fairly good amino acid composition. It is better to buy milk, kefir, cottage cheese and cheese with a small percentage of fat content.

Carbohydrates

Optimal and inexpensive sources of carbohydrates are buckwheat, rice, durum wheat pasta, oatmeal, potatoes, vegetables, and fruits.

Cereals should be selected with minimal processing. For example, short grain milled rice is not the best choice. It is better to buy unprocessed basmati rice or another variety. It's a little more expensive, but much healthier

Also pay attention to the cooking time of the cereals. If it is less than 10 minutes, then there is no benefit in this product

Vegetables can be eaten without special restrictions. They are rich in vitamins and fiber, which will improve digestion. But you need to be careful with fruits. Many of them, such as bananas, are very rich in sugar. One banana contains up to 30 grams of sugar. It's easy to get carried away. It is better to leave simple carbohydrates for those periods when the body needs a source of quickly absorbed energy: after waking up, before, during and after training.

Fats

Egg yolks, vegetable oil, nuts, avocado, and peanut butter contain a large amount of fat.

The difference between saturated and unsaturated fatty acids should be clearly understood. Saturated fats are harmful to health, causing obesity and increasing levels of “bad” cholesterol. This leads to diseases of the cardiovascular system and atherosclerosis. Unsaturated fats, in turn, are healthy in moderation. They reduce the level of “bad” cholesterol, normalize cellular metabolism, and minimize the risk of developing atherosclerosis.

Saturated fats are fats of plant origin. Their consumption should be kept to a minimum. Trans fats are also dangerous to health; it is better to avoid them altogether.

Nutrition tips

More than half of your success in gaining weight depends on your nutrition. Yes, it’s hard to keep track of it, carry containers in your bag and overeat. But if you gain, it’s mostly muscle!

Below are some effective tips, remember or write them down.

Calorie food

If it’s food, then it’s high in calories. You shouldn’t waste your money on low-fat cottage cheese or vegetable salads. Vegetables are certainly good, but don’t forget to season them with olive oil and add meat and side dishes to the dish.

In general, don't be afraid of high-calorie foods, but I don't mean fast food. Choose good sources of animal and plant proteins, healthy fats and slow carbohydrates. For meat you can eat fish (cod, pollock, tilapia, trout, salmon), turkey or beef. And for a side dish: pasta, buckwheat, rice or potatoes.

Don't turn your back on oatmeal, especially for breakfast. For taste, throw in a couple of dried fruits.

Make scrambled eggs from several eggs with yolks and toast from bread.

If you buy cottage cheese, then do not strive for zero fat content. Take 5 percent or 9 percent.

Eat nuts as a snack; they are not only filling, but also healthy!

The calorie content of your diet should exceed your daily caloric expenditure. Exactly how much you need to look at on the scale. If your weight increases by 1 kg in 2 weeks, then you are on the right track.

Meal frequency

The more often you eat, the better, but don't overdo it. Food needs time to be digested and absorbed. Therefore, I suggest eating every 2.5 – 3 hours. Thus, you will have 5-7 meals a day. Of these, 3-4 main and 2-3 snacks.

Snack on nuts, or make toast with whole grain bread and cheese. And this is far from the limit of culinary imagination.

Meals throughout the day

After waking up, the body requires amino acids and energy. Therefore, you can eat a couple of eggs for breakfast as a source of valuable protein. Draw energy from fruits and cereals (flaxseed, oatmeal, pearl barley). Toasts with jam are welcome, but only one or two.