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Exercise program and eating habits for ectomorphs

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Exercise program and eating habits for ectomorphs
The contents

  • The nuances of fitness for ectomorphs
  • Features of the diet of people with slim physique
  • Exercises for ectomorphs

The performance of strength training and active growth of muscle mass depends on many factors. These include the type of physique. For example, ectomorphs — people with a genetic predisposition to thin body Constitution, it is difficult to build muscle. Performing strength exercises, they should be aware that the speed of their metabolism and other characteristics due to the body type, will not allow them to achieve positive results using the standard scheme of the organization of the training process. Ectomorph to build muscles, have to take a different approach to fitness to ground different from that resorted to by mesomorphy and endomorphy.

The nuances of fitness for ectomorphs

Against the background of difficulties with the recruitment of muscle mass during strength exercises ectomorphic body type has a number of advantages, which include the following:

  • people with asthenic body Constitution may not adhere to a strict accounting of calories consumed in the diet, because the speed of their metabolism allows you to burn all the energy received from food;
  • even a small increase in muscle volume is immediately noticeable and makes the figure ectomorph athletic and toned;
  • the obvious result of muscle development is a good incentive for the continuation of the business.

When organizing the training process ectomorphy must consider the following nuances that affect the end result of muscle growth:

  • the duration of the sessions should be 60-90 minutes including warm-up and aminocell load. If you engage in longer, instead of building muscles, you can achieve losses in muscle mass. This happens due to the fact that the fibers of the muscles of ectomorphs by nature do not possess high levels of stamina;
  • the optimal frequency of training 3-5 times a week. People with lean physique who lead an active lifestyle and are engaged in heavy physical labor, enough 3 workouts a week. The rest are recommended to carry out the military fitness classes more often;
  • when planning lessons it is necessary to consider the fact that each major muscle group should be worked once a week to the fibers of the muscle have time to recover qualitatively and, therefore, to develop;
  • doing exercises for the development of large muscle groups, you need to do 6-8 repetitions. Working on the smaller muscles you can perform up to 10 repetitions. An exception to do if execute training movements to strengthen the trapezius muscles and muscles of the legs. The development of these zones you can do 12 reps in each set;
  • the recommended number of sets — 3-4. Exercises in conditions of mnogopoliarnosti ectomorph contraindicated;
  • the duration of the rest period between sets can be 1-2 minutes. In the case of low level of physical training or performing heavy basic exercises you can rest up to 3 minutes;
  • for the study of large muscle groups should be performed no more than three exercise movements, and to train the fine muscles enough two;
  • when planning fitness classes need to focus on basic training movements because they promote active muscle growth. The number of isolation exercises should be minimal;
  • in the period between training ectomorphs should avoid high physical activity, that energy is accumulated, not spent. In addition, the recovery period is recommended to sleep for 8-10 hours, giving the muscles the opportunity thus to a stronger increase in volume due to the formation of new muscle tissue cells.

Features of the diet of people with slim physique

Diet plays a huge role in the effectiveness of strength training, conducted by men with slim physique. Their menu and use of food must comply with the following principles:

  • it is impossible to prevent feelings of hunger, so the number of meals should not be less than six, three of which — the main, and the rest snacks. However, the volume of portions should be small;
  • with a deficit of calories in the diet, the body ectomorphs almost immediately goes to the breakdown of muscle tissue, because the number of fat cells in the body is negligible;
  • Breakfast is optional and it cannot be ignored. In the first appointment you need to eat the most nutritious foods, such as porridge and meat;
  • the diet must include sufficient amount of foods rich in protein and slow carbs. Protein is necessary in order that the organism was able to form new cells of the muscle tissue in the regeneration of muscles after strenuous exercise. Slow carbs, in turn, provide the body with enough energy, not allowing it to break down muscle tissue to replenish its energy resources.

Exercises for ectomorphs

Assuming that the trainings are held twice a week, strength program for ectomorphs on the first day of classes may include the following compound exercises to increase chest muscles, shoulders and abdomen:

  • The classic bench press and its variation performed on a slant jimboy the bench, and the bench press with locking rod narrow grip. Each option should be performed in 3 sets of 6-8 reps each.
  • Dips repeated 10 times in each of the 3 sets.
  • French bench press. This exercise should be done 8-10 times. A number of approaches — 3.
  • Bench barbell from the chest in the standing position. The recommended number of repetitions — 10 times in each of the 3 approaches.
  • Breeding dumbbells in hand, do 10 repetitions in each of the 3 sets.
  • Twisting, repeated maximum number of times 3 approach.
  • The second training day you must perform the following set of exercises to stimulate the increase of muscles of the lower extremities and the press:

  • Pull the handle of the upper block to the chest in the sitting position. You need to perform 3 sets of 8 reps.
  • Thrust rod in the inclined position of the body and deadlifts. Each exercise should be repeated in 3 sets of 10.
  • Squats with a fixation rod on their shoulders, performed 6-8 times in each of the 3 sets.
  • The lifting of a weight for the development of the biceps and exercise “Hammer”. The number of repetitions of each training movement can be from 6 to 8 times. A number of approaches — no more than 3.
  • Lifting on socks performed 15 times in each of 4 sets.
  • Lifts of the lower limbs, lying on a sports bench. Need to do 4 sets with the maximum number of repetitions.
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    Uses photographs Shutterstock

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