Nutrition for an ectomorph: gaining weight by leaps and bounds

There are three main body types: ectomorph, mesomorph and endomorph. An ectomorph is a thin person with a very low percentage of fat, a fast metabolism and rather thin bones. Mesomorph - has broad shoulders, but at the same time has a rather narrow waist. Endomorph - thick bones, broad shoulders, but the waist is clearly larger than that of a mesomorph, as well as the percentage of body fat.

But most often a person does not belong to any one body type, but is a mixed type: ecto-mesomorph or meso-endomorph, etc.

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.

Meal plan for gaining muscle mass

Let's say you exercise late at night, after work or school.

First you need to make 3 complete meals rich in protein: breakfast, lunch and dinner. The meals should be dense, but you shouldn’t overeat either.

Oatmeal, toast with soft cottage cheese, peanut butter, eggs and bananas are perfect for breakfast. During lunch and dinner, eat as usual. Remember the importance of eating plenty of vegetables.

Useful article: “5 main sports nutrition products for beginners.”

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.

What sports nutrition can ectomorphs use?

The problem with ectomorphs is the difficulty of gaining weight even if they follow a special diet. Sports nutrition designed for this category of athletes helps solve the problem.

Creatine

One of the supplements that brings maximum effect from use. Its addition to the diet promotes the accumulation of ATP molecules in muscle tissue. This feature makes it possible to increase the number of approaches and the athlete’s working weight. You can purchase it in specialized stores in the form of creatine monohydrate.

Sports nutrition helps solve the problem of ectomorphs

Gainer

A carbohydrate-protein mixture containing complex carbohydrates. Thanks to them, there is a feeling of fullness for a long time. The use of gainers does not lead to the accumulation of lipid deposits. Thanks to the intake of gainers, ectomorphs are able to quickly restore energy costs. Its use is justified during training, before and after it.

Protein

Protein supplements are the basis of diets for athletes. In the case of ectomorphs, this option works poorly. Its use is advisable during intense training aimed at developing muscles. Taking protein supplements alone will not produce significant results in weight gain for naturally thin people.

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.

Calorie counting

Learn to count the number of calories you consume. It's not as difficult as it might seem. Remember that the number of calories consumed per day should be equal to the number of calories needed to maintain metabolism + muscle growth. And if you are not growing, it means that this energy balance is not maintained and you need to consume more calories, in other words, eat more.

To rebuild the constitution of your body, you will have to force your body to process more of the nutrients entering it. The body by itself will not express a desire to change - it is in the comfort zone, so you need to make an effort on yourself.

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.

Weight Gain Supplements

Professional athletes use a variety of dietary supplements and drugs that stimulate the absorption of nutrients and muscle growth. Ectomorphs are recommended to enrich their diet:

Multivitamin complexes that will increase endurance and provide the body with all the necessary components for an active life.
Protein gainers to provide the body with building materials for the production of muscle tissue.
Creatines replacing carbohydrates. The supplement replenishes energy reserves spent during training.
Digestive enzymes that promote the absorption of nutrients and normalize the functioning of the gastrointestinal tract.

There are stimulants of endogenous testosterone, which is responsible for building muscle mass: Ecdysterone, Tribulus and Ecdisten.

Important: Digestive enzymes cannot be taken constantly, otherwise the stomach and intestines will become unaccustomed to working independently. When deciding to introduce any supplement into your diet, you must strictly follow the recommendations written in the instructions.

Basic and isolation exercises for ectomorphs

To achieve success in gaining a “healthy” weight, an ectomorph needs to perform basic strength exercises, supplementing them with isolating elements. Thus, the base includes multi-joint exercises that involve several muscle groups simultaneously. Isolation elements are exercises for training any one muscle group. In terms of time, strength training for an ectomorph should be short but intense. The optimal number of training days per week is three.

Home workout

Is it possible to create the body of your dreams at home? Yes, it’s possible, but ectomorphs will have to face such costs as a limited amount of sports equipment, weight uniformity, and independent study of techniques. If you have weights, dumbbells or a barbell, then the first problem is solved, and you will not have to buy other equipment. But since a gradual increase in load is required to ensure muscle growth, the need for additional weights and discs will still arise. And with the increase in working weights, another problem will appear - the need for insurance, which is provided to athletes in the gym by a coach/assistant. Nevertheless, all the difficulties that an ectomorph faces in the struggle for a beautiful body can be solved; the main thing is to have the desire and the right attitude.

Deadlift

Working equipment for deadlift: dumbbells or barbell (bar). The exercise is aimed at transforming several muscle groups: the muscles of the back, legs, buttocks and forearms. The classic version of traction involves the following technical algorithm:

Take the dumbbells (or bar) with an overhand grip so that the back of your hand is on the outside.
Place your feet shoulder-width apart or slightly narrower.
As you inhale, concentrate your body forward and move your pelvis back, performing a half-squat.
After passing the peak point (dumbbells near the shins), as you exhale, straighten your body to the starting position.

Number of approaches and repetitions: 4×10.

Video: Deadlift - doing the classics!

Plie squats

The peculiarity of this type of squats is the wide stance of the legs. Plie is primarily aimed at increasing the volume of the leg muscles, namely the growth of quadriceps, gluteal muscles, and calves. By including additional weight (weights, dumbbells) in squats, you apply the load to the muscles of the back, abs, and forearms.

Technique for performing plie squats with a kettlebell (dumbbells)

Technique:

Place your legs in a wide stance, with your feet turned out to the sides.
Grab the kettlebell with both hands and straighten your legs.
As you inhale, begin to do a squat, concentratedly lowering the weight almost to the floor.
During squats, the pelvis goes slightly back, the gaze is directed forward.
Pause at the peak point and, as you exhale, use your legs to lift your body to the starting position.

Classic standard: 3 sets of 12 repetitions.

Video: Plie technique, typical mistakes

Standing dumbbell curls

Biceps curls are performed in two ways: with a hammer grip and a neutral grip with the wrists turned (supination). Each variation focuses strength on the biceps, brachialis, and brachioradialis muscles.

Algorithm for performing hammer lifts:

Dumbbell grip: thumbs pointing forward.
Concentrately lift one dumbbell to your shoulder, then the other.
Throughout the entire exercise, do not change your grip, your gaze should be directed forward, your shoulders should be straightened.

Standard number of sets and repetitions: 3×10.

climbs

Algorithm for performing lifts with dumbbells turning:

The starting point of the exercise is similar to hammer lifts: neutral grip, thumbs pointing forward.
At the middle of the arm flexion amplitude, begin to turn your hands inward.
At the peak point, the fingers should be directed towards the chest, the dumbbell should be turned out.
Lifting can be done either simultaneously or alternately with each hand.

Starting and peak position of dumbbells when performing supination raises

Standard number of approaches: 3 x 12 times.

Video: Basic mistakes and methods of doing dumbbell biceps curls while standing

Pull-ups on the bar

Pull-ups are a popular exercise that can be performed by any athlete working out at home or in the gym. If you don’t have a horizontal bar, then you can find it on any sports ground and this is undoubtedly a plus of the exercise. Another advantage of this load is that during pull-ups, important muscle groups work: forearms, latissimus dorsi, biceps.

Pull-up technique with wide arms to train the latissimus dorsi muscles

Execution steps:

Grasp the horizontal bar with both hands, using a straight grip (with a narrow position of the hands, the load is concentrated on the biceps, with a wide position - on the back muscles).
As you exhale, lift your body up until the horizontal bar is at neck level.
Then, straightening your arms, while inhaling, take the starting position.

Number of approaches: 3 for the maximum number of times.

Video: How to learn to do pull-ups?

Standing dumbbell swings

Not only the base, but also the insulating elements allow you to “rock” your upper body. So, when performing swings, the deltoid muscles receive a payload, the volume of which is important for building an athletic figure.

Features of execution:

Hold the dumbbells with your fingers pointing toward your hips.
As you exhale, slowly lift the dumbbells from your sides to shoulder level (your arms at the end point should be in one straight line with your shoulder girdle).
Then, as you inhale, steadily lower the dumbbells back to your hips.
During the exercise, do not swing your body; dumbbells must be lifted only with the strength of the deltoid muscles.

Technique for performing side dumbbell swings from a standing position

Number of approaches: 3 x 10 repetitions.

Video: Instructions on how to perform dumbbell swings

Training in the gym - a set of exercises for “dry skin”

By signing up for a gym, you get access to a huge number of different exercise machines and equipment that allow you to speed up the process of gaining weight and pumping up your muscles. The basic exercises remain largely the same, but in the gym you have the opportunity to increase the load using different weights, rowing and pressing settings.

Squats

If you are a beginner, it is recommended to use an empty bar to practice your squat technique. Weight must be increased gradually as the muscles strengthen. Squats activate the muscles of the legs, lower back and abs.

Active muscles when performing squats with a barbell on the shoulders

Technique:

Place a barbell or barbell in front of you (in the gym, barbells are most often secured in a special frame).
Place your feet at a greater distance than shoulder width, with your toes pointing out to the sides.
Place the bar on your shoulders and remove it from the holders.
As you inhale, begin to squat: your back is straight, your pelvis is pulled back, your knees do not go beyond your toes.
The barbell is brought back to its original position by exhaling using the buoyant force of the leg muscles.

The number of approaches is 3, the number of repetitions is 10–13.

The video shows how to properly swing a barbell for a guy (CrossFit).

Video: Power squat with a barbell

Upper block pull

A pulling exercise for the muscles of the shoulder girdle, forearms and back is the basis that an ectomorph needs to build muscles mainly in the upper body. In addition, deadlifting allows you to quickly progress in your own working weights, which also has a beneficial effect on muscle growth.

The correct technique for performing lat pull-downs to work the muscles of the back and arms

Execution steps:

Adjust the weight, grab the handle with both hands and pull it towards you.
Sit in the exercise machine, put your legs under a special cushion that will fix them.
Lean your back slightly.
From this position, while inhaling, straighten your arms.
Pull the attached block towards your chest as you exhale.

Number of approaches: 4 x 10 repetitions.

Video: Features of working in a block simulator

How to pump up body muscles for a skinny guy - hanging leg raises

The muscles receive a good portion of the load when they are hanging, since many small and medium muscle groups are involved in this state. To develop the abs, leg raises on a special exercise machine, which is a rigid frame and platforms for resting the forearms, are effective.

Active muscles when performing hanging leg raises to develop abdominal muscles

Technique:

Stand in the simulator, place your forearms on special platforms.
While resting on the back of your forearms, keep your legs hanging.
Bending your knees, exhale and raise your legs to your waist.
Then, while inhaling, return them to their original position.

The number of approaches is 3 for the maximum number of times.

Video: Leg raises for the most effective pumping of the abs

Lower block thrust

Pulldowns on the horizontal pulley machine intensely work the latissimus dorsi, trapezius, rhomboids, and deltoids, as well as the smaller arm muscles. Exercise is key for gaining mass because it activates a large number of muscle groups at once. This exercise is often performed in a split with lat pull-downs.

Atlas of active muscles when performing lat pulldowns to the waist

Execution algorithm:

Adjust the weight on the cable machine.
Sit in the simulator, place your feet on special platforms located next to the handle.
Pull the handle towards you and straighten your legs.
As you inhale, slowly release the tension and move your arms forward.
Then, as you exhale, pull the handle toward your waist again, bringing your shoulder blades together.

Number of approaches - 3, number of repetitions - 12.

Video: Features of lower block traction

Lunges with weights

Another basic exercise for developing leg muscles (quadriceps, hamstrings, gluteal muscles) are lunges with a barbell or dumbbells. Beginners, as a rule, use light dumbbells or empty bars as weights, gradually increasing the load with heavier weights. For ectomorphs, it is enough to perform 3 sets of 10–15 repetitions on each leg.

Correct technique for performing lunges with a barbell on your shoulders

Technique:

Take the bar and place it on your shoulders (or two dumbbells in both hands, using an overhand grip).
Take a step forward with your right leg and, forming a 90° angle at the knee, squat down on it.
Bend your back leg at the knee joint, lowering your knee down, but do not touch the floor.
As you exhale, rise up, and as you inhale, lower back down.

Video: How to do lunges correctly, basic mistakes and recommendations

A sample meal plan looks like this:

Breakfast (7:00):

100 g oatmeal and a tablespoon of peanut butter
1 large banana
Scrambled eggs from 3 large eggs and 30 g cheese

A total of 745 kcal and 37 g of protein.

Morning snack (9:30):

2 cups whole milk with a serving of whey protein isolate
30 g almonds

A total of 563 kcal and 46 g of protein.

Lunch (12:00):

100 g quinoa porridge or rice with sauce (for taste)
250 g chicken breast
100 g broccoli

A total of 541 kcal and 57 g of protein.

Afternoon snack (14:30):

2 cups whole milk with a serving of whey protein isolate
30 g almonds

A total of 563 kcal and 46 g of protein.

Dinner (17:30):

Dinner will be the meal after training. Choose products intuitively. There should be about 1000 calories, plenty of vegetables and complex carbohydrates, and at least 30 grams of protein. This is necessary to trigger muscle growth after training.

Evening snack (20:00):

Cup of whole milk with a serving of whey protein isolate
60 g dark chocolate

A total of 557 kcal and 34 g of protein.

Flex Wheeler

Another world-class bodybuilder proved: pumped-up ectomorphs are a reality. We are talking about Flex Wheeler, Mr. Olympia winner. From his youth, Flex was interested in martial arts , while the gym was on the sidelines.
Over time, hobbies changed places, and Flex began to spend more time in the gym. At the same time, the athlete took the pseudonym “Flex”, which means flexible and really corresponded to the truth, since martial arts classes helped the guy maintain flexibility despite his large mass. Flex Wheeler first began participating in competitions at the age of 18 , and already at 24 he took his first title - Mr. California. From this very time, a golden time began for Flex, literally and figuratively. One after another, the European Championships recognized him as the best bodybuilder, and Iron Man Pro and the Arnold Classic were no exception.

Much to the regret of Wheeler's fans, the series of victories ended in 1994 , when Flex got into a serious car accident and was almost left completely paralyzed. However, even here Wheeler had enough endurance: starting from scratch, he quickly returned to his previous results and again began to take first places in the main championships of the planet. From 1995 to 2003, Flex managed to become a Mr. Olympia medalist three times an Iron Man Pro champion the same number of times . However, after problems with the kidneys, the athlete’s affairs took a turn for the worse, and as a result, Flex soon ended his career in bodybuilding and returned to martial arts.

So a young guy with an asthenic physique became another prominent figure in the world of bodybuilding and won a whole series of prestigious awards, and at the same time the recognition of such masters of bodybuilding as Arnold Schwarzenegger, who called Flex one of the most notable bodybuilders of our time.

These are, perhaps, the main ectomorph bodybuilders of late, and let them be a living reminder that genetics can always be defeated, the main thing is to have good motivation for this.