Fitness : Basic Rules 4 Those Who Have Difficulty Gaining Muscle Mass.

What Is Being 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 plus gain excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.

•Differences in The Organism Ectomorph:

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

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

•The advantages Of The Physical Type of Ectomorph

Most of the stars and professional models are ectomorphs - the fact that they have difficulty gaining weight helps them win exclusively muscle not fat. Having an athletic, healed and well-designed body is easy for the ectomorph.

The issue of creating cracked abdominal is not essential for ectomorph and, in most cases, 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 forget the treadmill and strenuous cardio exercises: 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 deadlift. Do not overfill with isolation exercises - they spend forces and not initiate muscle growth processes.
Remember that it is precisely the basic exercises, performed with more weight and 5 or 7 reps, who will engage in the work the major muscle groups, which causes the body to produce testosterone and other hormones extremely important for the growth of all your muscles.

•The power Of The Ectomorph:

For the ectomorph count the 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:

Firstly, the sports supplements are just additions to 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 bulkier 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 pound of body weight per day.