Nutrition And Training Rules For Those Who Have Difficulty Gaining Muscle Mass.

•What is to be ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.

In case of unbalanced nutrition and physical inactivity, the ectomorphs addition to gaining excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.
Differences in the organism ectomorfo

Studies show that in strength training ectomorfo the body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, as a consequence, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which does not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages of the ectomorph body type

Most of the stars and professional models are ectomorphs - that they have difficulty gaining weight helps them gain only muscle and not fat. Having an athletic, buff and chiseled body is easy for the ectomorph.

The issue of creating clenched abdominal is not essential for ectomorph and, most often, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in training ectomorph

The first thing the ectomorph has to do is to forget the treadmill and strenuous cardio exercise: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen , necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

•As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing dead lifts. Do not overload with isolation exercises - they spend the forces and do not initiate muscle growth processes.

Remember that it is the basic exercises performed with more weight and 5 to 7 repetitions, which will engage in the work major muscle groups, which causes the body to produce testosterone and other hormone extremely important for the growth of all your muscles.
The power of the ectomorph

For the ectomorph counting calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy.

Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements for muscle growth

On the one hand, the sports supplements are just supplements for a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes them more bulky muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per kilogram of body weight per day.