For people with a thin physique, gaining muscle mass is the same key problem as losing weight for endomorphs - people who tend to be overweight. Therefore, in order to create an athletic and fit figure, a thin person needs to follow a special diet rich in carbohydrates and proteins, as well as create a training program for an ectomorph using a specially designed training complex with the most effective exercises for gaining weight.
- What are the characteristics of an ectomorph?
- Gaining muscle mass for an ectomorph
- How to gain weight for a thin person?
- Basic and isolation exercises for ectomorphs
- Home workout
- Deadlift
- Video: Deadlift - doing the classics!
- Plie squats
- Video: Plie technique, typical mistakes
- Standing dumbbell curls
- Video: Basic mistakes and methods of doing dumbbell biceps curls while standing
- Pull-ups on the bar
- Video: How to learn to do pull-ups?
- Standing dumbbell swings
- Video: Instructions on how to perform dumbbell swings
- Training in the gym - a set of exercises for “dry skin”
- Squats
- Video: Power squat with a barbell
- Upper block pull
- Video: Features of working in a block simulator
- How to pump up body muscles for a skinny guy - hanging leg raises
- Video: Leg raises for the most effective pumping of the abs
- Lower block thrust
- Video: Features of lower block traction
- Lunges with weights
- Video: How to do lunges correctly, basic mistakes and recommendations
- Training programs for ectomorphs - how to quickly pump up
Three body types
To understand how to build a training program, you must first determine your body type.
The American psychologist and physiologist Sheldon proposed to distinguish 3 types:
- Ectomorph - thin build, difficult to gain and easy to lose weight;
- Mesomorph - broad shoulders, V-shaped figure, easily gains and loses weight;
- Endomorph – wide bones, easily gains weight, especially fat, but has problems with weight loss.
His idea of separating body types became generally accepted. The easiest way to determine your body constitution is to use the so-called Solovyov index : measure the narrowest place on your wrist with a centimeter.
If your measurements:
- less than 16cm – you are an ectomorph;
- 16-18cm – you are a mesomorph;
- more than 18cm – you are an endomorph.
Training method “Planet Ectomorph”
Today we will look at a very interesting, and most importantly working, training method “Planet Ectomorph”, which was developed by the well-known fitness trainer in Russia Alexander Nazarenko. From the name of the technique itself, it becomes clear that we will be talking about training for people of thin build and will try to help them gain muscle volume with minimal risk of musculoskeletal injuries.
Ectomorph - what does it mean?
An ectomorph is a thin, wiry person who has good endurance. This is due to the predominance of so-called oxidative (endurance) muscle fibers. The ectomorph has a very fast metabolism, so it is difficult for him to accumulate muscle volume.
How can an ectomorph achieve muscle hypertrophy?
Standard training recommendations say that to increase muscle mass, you need to train with heavy weights, and each set should do 8-12 repetitions for the upper body and 10-15 for the legs. With this mode of operation, the ectomorph will not grow. His pulse will not even change, because the weight is so heavy that the muscles will fail faster than the general stress on the body. Therefore, A. Nazarenko proposed a completely different approach to training: train the torso (including the back, chest, deltoids and arms) in a number of repetitions from 20 to 50, and the lower body from 30 to 80. Thus, a strong burning sensation will be felt in the muscles, and The pulse will reach 140-160 beats per minute.
This will be the very stress thanks to which we can achieve significant muscle hypertrophy in an ectomorph. For other body types, this method of gaining muscle mass is not suitable; high-repetition exercises are usually used to reduce the percentage of subcutaneous fat.
Track your heart rate
It is advisable to use a heart rate monitor during training. This way you can track your heart rate. If during the exercise the pulse does not rise above 105-110 beats/min, then it is necessary to reduce the weight and increase the number of repetitions. Get your heart rate up to 120 beats/min. This will mean that the body receives the very shock that is needed. Without muscle acidification, without stress, without changes in heart rate and breathing, without a burning sensation and a feeling of heaviness in the muscles, it is impossible to achieve muscle growth in an ectomorph.
Sports nutrition for ectomorph
Sports nutrition for an ectomorph is salvation. It allows you to make up for the lack of natural calories and balance your daily diet. Essentially, this is a synthetic nutrition for gaining weight for an ectomorph. You should not abuse it and it is better to resort to it in case of emergency. Sports nutrition for an ectomorph should be selected wisely and competently.
Protein
Helps replenish protein deficiency. For an asthenic build, fast proteins like isolate are more suitable. Casein and hydrolyzate will also work. The choice of proteins should be based on the recommendations of the trainer, in accordance with the characteristics of the body and financial capabilities.
Gainer
It is a mixture of proteins (usually whey protein) and carbohydrates (sugar, dextrose, amylopectin). This is the most controversial product. It contains only a third of protein, and a lot of fast carbohydrates. The main disadvantage is a possible increase in insulin and metabolic failure. Of course, famous athletes are actively promoting gainer on the shelves, and bodybuilding has formally recognized it. However, trainers trust practice more than celebrities, and are not fooled by marketing ploys.
The main rule for gaining weight for naturally thin ectomorphs is fairly infrequent, but at the same time difficult, strength training.
BCAAs and amino acids
Affect protein synthesis and insulin levels. The usefulness doesn't end there. They allow the ectomorph to recover faster and slow down catabolism. BCAAs and amino acids quickly break down fat cells and help strengthen muscle tissue. The dosage is considerable: on average 30 grams per day. Should be taken during the day and at night.
Pre-workout supplements
Only those that contain some stimulants such as arginine and caffeine are allowed. The benefit of these supplements is that they improve blood flow that nourishes muscle tissue. Accordingly, muscles grow by leaps and bounds. Their disadvantage is that they are usually taken on an empty stomach and not eaten for 3-4 hours. And for ectomorphs, long breaks between snacks are undesirable.
Vitamin-mineral complex
Recommended for enhancing immunity and saturating the body with useful microelements. You shouldn’t neglect it - training takes a lot of energy and requires full recovery. But you shouldn’t swallow vitamins thoughtlessly or at random either. Take the time to get examined and get advice from a doctor. It is better to choose a vitamin complex based on the needs of the body.
Ectomorphs have their own strengths that allow them to outperform people with other body types in some sports, such as athletics.
Creatine
Creatine is able to accumulate adenosine triphosphoric acid (ATP) molecules in muscle tissue. Its effect is powerful, so it is better to limit yourself to five grams per day.
Building a workout
Warm-up
Any workout should begin with a warm-up. As my coach said, “a warm-up without a workout is better than a workout without a warm-up.”
Bodyweight exercises
Using high-repetition training, there is no point in adding warm-up sets to each exercise, because we will not be working with extreme weights, so the likelihood of injury is minimal. In addition to classical joint gymnastics, it is recommended to perform 1-2 sets of basic exercises with your own weight. For example, if today is a chest workout, you can do a couple of sets of push-ups or parallel bars for the maximum number of times; on back day – pull-ups on the horizontal bar; before leg training - regular squats without weights, etc. This way, you can raise your heart rate (HR) to the working zone, as well as warm up the target muscles and ligaments before training.
Isolated exercises
It is advisable to select isolated exercises, preferably in simulators. This is necessary so that a person can feel the target muscles well. The working weight is approximately 50% of the one-rep maximum. It is very important not to go for heavy weights, always try to add the number of repetitions. Each approach should last at least 40 seconds. The longer the muscles are under load, the better.
Achieve a burning sensation in your muscles
Any cheating during the exercise is excluded. By the end of the approach, an unbearable burning sensation should occur, and the pulse should rise above 120 beats/min. As soon as the muscles begin to “burn,” increase the speed of the approach and reduce the amplitude. This way you can more accurately target the working muscle groups. If there is acidification, but the pulse still does not rise, you need to reduce the weight of the weight and add another 10-20 repetitions.
Program
The first month - three workouts per week:
- The first is a squat with a barbell (6X10-12), hyperextension (6Xmaximum) and torso twisting (6Xmaximum);
- The second is the bench press (6X10-12), hanging leg raises on the bar (6Xmaximum);
- The third is deadlift (6X1012), hyperextension (6Xmaximum) and torso twisting (6Xmaximum).
During the first month, you need to pay a lot of attention to the correct technique for performing basic exercises. The number of repetitions and approaches during this period are not important, since it is recommended to do the exercises with an empty bar or a light barbell.
Increase the weights as much as you can, don't chase anything. Starting from the second month, you can establish a permanent training program and, if desired, make changes to it.
First day:
- Squat with a barbell - 6X10-12;
- Leg extension in the simulator - 4X maximum;
- Leg press - 6X15-20;
- Leg bending in the simulator - 4X maximum;
- Deadlift with a barbell - 6X10-12;
- Calf raises in the machine - 6X maximum.
Second day:
- Bench press - 6X10-12;
- Pullover with dumbbell - 4X15;
- Pullover in a crossover - 4X10-12;
- Biceps curls with S-bar – 6X10-15;
- French press with S-bar - 6X10-15;
- Hanging crunches - 6X maximum.
The third day:
- Standing barbell press - 6X10-12;
- Swings with dumbbells in an inclined position - 4X maximum;
- Barbell row to the chin - 4X10-15;
- T-bar pull - 4X15-20;
- Thrust to the belt in the lower block - 4X12-15;
- Upper block thrust - 4X12-15;
- Wide grip pull-ups with/without weights – 4X maximum.
You can stick to this program all the time, but if you want, add exercises that you find useful. We ask you to share your favorite exercises in the comments!
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Ectomorph is not a death sentence!
In bodybuilding, by the way, it is people with this body type who achieve good achievements, because they initially have very good proportions compared to other types.
While working as a trainer in the gym, I often used this approach when working with ectomorphic clients. This caused great surprise and joy that we achieved our goals in such a non-standard way. Therefore, I recommend that anyone who is faced with the problem of gaining muscle mass should try training in this mode for several months.
What are the characteristics of an ectomorph?
Ectomorphs are people with low muscle and fat mass. This body type is characterized by the following features:
- pronounced thinness;
- narrow shoulders and long limbs with average or tall height;
- non-massive, underdeveloped muscles that are difficult to hypertrophy and, accordingly, low strength indicators;
- fast metabolism.
Thus, it is quite difficult for ectomorphs to gain weight and “pump up,” especially if they are faced with the task of increasing volume and increasing physical strength in a short time. However, there are a number of advantages of this body type, such as a less strict sports diet (meals can be varied, frequent and rich), a high level of endurance, the ability to perform intense strength training already at the initial stage of sports, and minimal time spent on cardio exercises.
The main differences between an ectomorph and other body types: thinness, tall stature, long limbs
