If you do strength training , it is useful to know what type of body you have so that you can adjust
your training and diet accordingly . In this article we discuss some tips
for the ectomorph. An ectomorph has the body type that is most
often seen on the pages of fashion magazines. They are slim boned, long-limbed,
lithe and have very little body fat and little muscle. Ectomorphs tend to have
fragile, delicately built bodies and find it difficult to gain weight or add
muscle. Supermodels, ballerinas and basketball players most commonly fall into
this group
An ectomorph is typically someone who naturally has a fast metabolism and has to work extra hard to gain muscle
mass. This does not mean that the ectomorph
cannot build muscle mass; the process will only take a little longer.
The body types
Everyone is naturally innate with a certain body type, we distinguished
the following three:
1. Ectormorph
This is someone with a lot of effort to develop muscle mass. These are often long and thin people who can eat infinitely without
getting anything. The ectomorph has thin muscles and has an extremely fast
metabolism.
2. Mesomorphic
The mesomorph has the most suitable body for fitness. The forms of the mesomorph are by nature already in correct proportions. The mesomorph has a large chest and has a lot of talent to gain in
muscle mass.
3. Endomorphic
This is someone with a lot of talent to put on weight. The endomorph has a low metabolism and builds muscle mass less quickly than the
mesomorph. It is Often the case that an endomorphic
has wide hips and a round face.
It is not that you always fall into one category of body type. No one is 100% ectomorphic, mesomorphic or endomorphic. These guidelines are only an indication to see what type of body you
have, often you are a combination of the above body types.
Fast metabolism
The ectomorph has long bones, small shoulders and little muscle mass. As an ectomorph, fitness can sometimes be very frustrating. They can be very dedicated and hang around for hours in the gym without seeing a small amount of
results. Although ectomorphs have a great deal of difficulty building muscle
mass, they have the advantage that they have a low percentage of fat , making them naturally 'dry'.
Ectomorphs have a very fast metabolism so that they can literally eat
anything they want. Because the ectomorphs naturally have a
fast metabolism, it can sometimes be difficult to eat above the energy requirement. The problem is often that ectomorphs think they are eating enough, but
apparently it is still not enough. If you want to build
up muscle mass as ectomorphic, you will have to EAT MORE . "Eat Big to get Big"
Ectomorphs should take an example of sumo wrestlers . Sumo wrestlers have an extremely high amount of fat-free muscle mass. You would not think this at first sight, but under the thick layer of
fat these are probably the most muscled athletes on earth.
Building muscle mass Ectomorphs tips
Ectomorphs therefore have to eat more daily
than they need to gain muscle mass. Apart from ' overeating ', ectomorphs can follow the tips
below to grow faster.
1. Focus on compound exercises
Compound exercises load multiple muscle groups simultaneously. This makes it possible to pack heavier weights and make multiple muscle
groups work in one exercise. This saves valuable
time in the gym. In addition, doing compound exercises
has a positive influence on the human growth hormone. Below is a list of good compound
exercises:
·
Deadlift
·
Dips
·
Pull up
·
Seated row
·
Bench press
·
Neck press
2. Take Creatine
Anyone who has difficulty in gaining muscle mass should use Creatine. With Creatine you
have just a bit more strength and endurance to get the most out of your
training. It is the number one supplement used by strength athletes who need to
stay at the top of their game.
Read this article on the scientific reason you HAVE to try Creatine, and how to use it to your winning advantage. It will slow down the need to EAT MORE in order to gain muscle.
3. Train more often
Ectomorphs recover faster from a workout because they carry less fat. Fat converts testosterone into estrogen; an Endomorphic person (higher fat percentage) has less testosterone
than an ectomorph. Higher testosterone values result in
faster muscle recovery. In order to quickly build up muscle
mass, it is therefore advisable to train more often for an ectomorph.
4. Correct exercise technique
This sounds obvious, but an ectomorph often wants to build up as
much muscle mass as
possible. As a result, they often take too much
weight so that the execution of the exercise is no longer optimal.
It is important that you perform the exercises in the correct way. The posture and speed with which you perform the exercise are more
important than the weight. Make sure that you
have mastered the technique and then only then should you increase weights.
5. Variation in training
Constantly training the same means that your body adjusts to this and
therefore no longer grows. If you want to build
muscle mass you will have to continue to surprise and stimulate the body by
doing different exercises. Below are some ideas
that you can use to vary in your schedule.
·
Very slow execution
of a 'rep'
·
Less rest between
the sets
·
Train heavier than
the week before
·
Increase intensity
by, for example, ' supersets ' or
' dropsets '
·
Vary in number of repetitions
6. No cardio
Because as an ectomorph you already have an extremely fast metabolism by
nature, it is not wise to do cardio besides the strength training. If you still want to do a form of cardio to work on your stamina, then
it is best to opt for short intensive cardio sessions (HIIT).
When you want to build up muscle mass as an ectomorph, you really have
to be dedicated to the sport. It will take a lot of
time and will not be easy. Once you have built
up a lot of muscle mass, you will have a body where many men are jealous
because of your low fat percentage!
