If you are a fan of basketball , take a look at the players on the field for the next game and see that most of the players have the same structure. His shoulders are square , are tall and thin . Your muscles are long and thin , regardless of the amount of energy they have on the court.
These players are considered the classic ectomorph body types . Although ectomorphs not seem to look fat , they tend not to pack on muscle very easily. This means that when these people are seen on websites and magazines Muscle and Fitness, see what they look like, but if they follow the routines of regular athletes , it will be difficult to pack muscle on their long and thin frames .
The reason is that the training most ectomorphs do not focus on training high volume low intensity.
What should ectomorph gain muscle and strength is a series of short , intense game that requires maximum effort in less time .
Here are some basic exercise necessary to gain mass and become stronger in the process:
squats
slots
Bench Press
empty weight
pullups
bicep curl
Bent over rows
variable bending
Keep your representatives and 8-12 assemblies between 1-3 . This means that you get to choose the weights that allow muscles to become maximum expected contraction. You should be able to safely run the series, but have difficulties in recent repetitions of the last set.
You can also use a set of variables of repetitions for each exercise . If you start to 12 repetitions in the first set , go to 10 repetitions in the second and eight in the third . This allows you to increase the payload of each series , while their representatives start safely.
A word about food and many ectomorphs do not eat enough . They find that eating the same as everyone else and still can not pack on muscle. The classic ectomorph must eat to grow, with nearly twice the level of other bodytypes . If you eat 2500 calories a day now , you should set aside about 3500 to fuel your workout and gain mass .
You need to eat enough calories to feed the tortured muscles and contribute to its adaptation. Calories muscle building will be at least equal to your weight in pounds x 18kcal ( equal to 1000 calories of heat energy unit ) . A friend of mine eats 7000 calories per day during the swelling phase . You eat a lot of food to build muscle. Do not forget to leave enough time for rest and recovery. It strengthens muscles and makes them stronger .
These players are considered the classic ectomorph body types . Although ectomorphs not seem to look fat , they tend not to pack on muscle very easily. This means that when these people are seen on websites and magazines Muscle and Fitness, see what they look like, but if they follow the routines of regular athletes , it will be difficult to pack muscle on their long and thin frames .
The reason is that the training most ectomorphs do not focus on training high volume low intensity.
What should ectomorph gain muscle and strength is a series of short , intense game that requires maximum effort in less time .
Here are some basic exercise necessary to gain mass and become stronger in the process:
squats
slots
Bench Press
empty weight
pullups
bicep curl
Bent over rows
variable bending
Keep your representatives and 8-12 assemblies between 1-3 . This means that you get to choose the weights that allow muscles to become maximum expected contraction. You should be able to safely run the series, but have difficulties in recent repetitions of the last set.
You can also use a set of variables of repetitions for each exercise . If you start to 12 repetitions in the first set , go to 10 repetitions in the second and eight in the third . This allows you to increase the payload of each series , while their representatives start safely.
A word about food and many ectomorphs do not eat enough . They find that eating the same as everyone else and still can not pack on muscle. The classic ectomorph must eat to grow, with nearly twice the level of other bodytypes . If you eat 2500 calories a day now , you should set aside about 3500 to fuel your workout and gain mass .
You need to eat enough calories to feed the tortured muscles and contribute to its adaptation. Calories muscle building will be at least equal to your weight in pounds x 18kcal ( equal to 1000 calories of heat energy unit ) . A friend of mine eats 7000 calories per day during the swelling phase . You eat a lot of food to build muscle. Do not forget to leave enough time for rest and recovery. It strengthens muscles and makes them stronger .
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