The ectomorph is an individual who progresses slowly, with a rapid metabolism that complicates weight gain and fast muscle.
The main problem faced by ectomorphs is weight gain and muscle that will be slow and require special efforts. If you are ectomorphic and think that some changes to the fundamentals of your training (examples: make more compound movements and shorter series with heavier loads) will solve your problem, you're right that half. We recall that the ectomorph is an individual who progresses slowly, with a rapid metabolism that complicates weight gain and fast muscle.
Everything is not played in training
Indeed, we tend to overlook the importance of eating habits, muscle recovery, and lifestyle factors. If you approach bodybuilding with seriousness and motivation, this energy should be well expressed in the room. Remember that if the physiological processes of muscle development are triggered by training, this development occurs only when the body is at rest. To finally know your barriers and the possible solutions to optimize your muscle gains, we have established a list of food and sports tips to help you get past these pitfalls.
6 OUR FOOD TIPS
|If you have trouble putting on weight, it is imperative you increase your daily food intake in 300 500 calories. The easiest way is to make 5 6 small meals every day.|
|Despite your work and daily obligations that may upset your program, we advise you to take several small meals with you. When your inserts, promote yogurt, fruit, chicken sandwich or tuna with eggs, a small bowl of pasta, etc ...|
|It is advisable to eat 30 40g protein at every meal. We recommend consumption of protein equivalent to 1,7 g protein per kg body weight.|
|You can consume fat, provided that it is the right ones: those that are saturated obstruct the arteries while the unsaturated fats bring important vitamins, ensure the good health of the cells and the nerves. These good fats are a source of energy and provide cholesterol that contributes to the production of testosterone (an important hormone in the manufacture of muscle tissue).|
|The lipids will be about 25% of your daily calorie levels.|
|We recommend following a meal hyper-protein and hyper-carbohydrate in 30 minutes after your workout (to replenish muscle fuel) and take a hyper-protein snack before bed (example:. Casein This snack provides an additional supply of amino acids for building muscle while you sleep ).|
7 SPORTS OUR ADVICE
|Recovery is an often neglected parameter. As an ectomorph, you burn calories easily, it may seem paradoxical but excessive training can be harmful.|
|Plan up to 2 at 3 days off per week.|
|Sleep is an essential parameter for your recovery. Sleep as much as necessary and have a nap if you have the opportunity. Of course, any festive gap will slow your muscle gains.|
|Avoid drive if you are tired or if you experience pain following your previous session.|
|Do not let the ancillary activities interfere with your progress. If you practice any other sport or you have another tiring occupation, be more attentive to nutrition and recovery. This remark particularly affects endurance sports.|
|Soliciting the cardiovascular system is a good thing for any bodybuilder (this also helps to accentuate muscle definition), but your work intensity should be low and your sessions will be limited to 40 - 60 minutes, 3 to 4 times per minute week.|
|Reduce the state of stress by learning to relax, through techniques such as visualization, yoga and meditation. A rise in cortisol-induced stress can hinder muscle building. If you can identify problems and make changes in several of these areas, eventually you identify the limitations of your body type.|
SPECIFIC PROGRAMME ectomorph
To conclude we invite you to consult our detailed example Ectomorph specific program by muscle, by series and repetition.
Day 1 - Lat
|Supine traction in super-slow||4||10|
|Rowing T bar||4||8|
|High pulley chest draw||3||10|
|Draw tight horizontal neutral grip||3||10|
2 day - Chest
|Flat discard Dumbbells||3||10|
Day 3 - Legs
Day 4 - Shoulders
|Seated dumbbell shoulder||4||8|
|Dumbbell Side Elevations||3||10|
|Alternate 1 2 week: bust bird looked dumbbells or frontal elevations||3||10|
Day 5 - Arms
|Dumbbell hammer grip on incline bench||3||10|
6 7 days & - Rest
With the guidance and program that we have presented to you, we hope to have brought a little light and brought all useful information for our dear ectomorph can finally take pleasure to evolve and achieve their goals.
Our entire team thanks you for your reading and is at your disposal for more information about it.
You can also consult our article "ALL ABOUT ectomorph TYPE"Which will teach you much more about this morphological type.