People with a physically thin physique need to be especially careful in choosing not only exercises, but also to change their eating habits.It is necessary to begin to relate much more scrupulously to rest, sleep, physical activity in general.Otherwise, it will not work to become bigger and stronger.
1 Why does an ectomorph need a completely different approach to strength training "> 2 Distinctive features of a training program for ectomorph
2.1 Duration of classes
2.2 Frequency of training
2.3 Muscle development
2.4 Number of approaches
2.5 Number of repetitions
2.6 Rest between sets
2.7 Basic and isolated exercises
2.8 Number of exercises
2.9 Training goal
3 Recovery after training
4 What happens when diet is not followed?
5 How to avoid burning muscle mass?
6 Pharmaceutical support to help ectomorph
7 Ectomorph training - two-day split
7.1 1. Chest, Triceps, Shoulders, Press
7.2 2. Back, Biceps, Legs, Press
8 Ectomorph training - three-day split
8.1 1. Chest, Triceps, Press
8.2 2. Back, Biceps
8.3 3. Shoulders, Legs, Press
9 Ectomorph Training - Four Day Split
9.1 first day
9.2 Second day
9.3 Third day
9.4 Fourth day
10 Ectomorph Training - Six Day Split
10.1 Monday: Chest (Exercise for the pectoral muscles)
10.2 Tuesday: Back (Exercises for Back Muscles)
10.3 Medium: Triceps (Triceps Exercise)
10.4 Thursday: Biceps (Biceps Exercise)
10.5 Friday: Deltas (Shoulder exercises)
10.6 Saturday: legs (Exercises for the muscles of the legs)
12 Video “The program of the maximum set of muscle mass for ectomorphs”
Why does ectomorph need a completely different approach to strength training?
The speed and effectiveness of the process of gaining muscle mass depends on the type of physique, which determines physiological characteristics that cannot be changed. Ectomorph, unlike endomorph and mesomorph, requires much more time and effort to build muscle.
A person with a thin physique needs to be clearly and clearly aware that the end result of training is already predetermined. It is impossible, having the structure of Apollo, to turn into Hercules. This does not make ectomorph worse. Both Hercules and Apollo were considered in ancient Greece as the standard of male physique, but only in various weight categories.
Being a typical mesomorph, Hercules could easily swim with fat and look absolutely shapeless, if not for his so active lifestyle. Apollo, being an ectomorph, thanks to an increase in muscle mass, acquired a form that has become a true example of the male body.
Ectomorphs are no worse than endomorphs and mesomorphs. They, too, can have a beautiful and sculpted body, but not fall into the category of heavyweights. The maximum attainable weight, if anabolic steroids are used, is 90-95 kg. This is no reason to be upset. Even with a weight of not more than 90 kg, ectomorph athletes look much better than pitching, weighing 150 kg.
The most problematic areas for weight loss are the hips and abdomen. To get rid of body fat in these areas, you must enter into a real fierce battle. Fat is removed from the waist not only due to aesthetic considerations and gaining self-confidence, but also in order to reduce the risk of developing diseases that can be caused by accumulating abdominal fat
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