5 Tips For Training In Ectomorphs And Gain More Muscle Mass.

If you are an ectomorph (thin, with more difficulties to gain muscle) then this article is for you, then, will share 5 tips to maximize your training results in muscle mass gains. Check!

What Is A Ectomorph

There are three main body types on people, which are: endomorph, mesomorph and ectomorph the.

The ectomorph mainly has the following characteristics:

1 - has a seemingly higher metabolism;

2 - has a low amount of fat;

3 - It has low muscle development;

4 - It has long, thin arms and legs;

5 - Shoulders and legs and narrow hips;

6 - is weak, has a low level of strength;

7 - It is usually shy, introverted (probably by low self esteem)

The big problem is "stick to the head" that just has trouble gaining muscle mass, which is weak, that you can not get muscular, etc ...

I also am an ectomorph and managed to overcome this situation winning 10 kg more in a period of 12 weeks by weight and even tell this story in the video "Muscle Mass Now".

You, as an ectomorph, need to see things exactly the opposite, ie, the advantages, the benefits of being an ectomorph. Let some of them:

1 - Very easy to burn fats (Dread of many people, and many "die" to achieve)

2 - Great chance to have an athletic body and defined;

3 - No Need boring aerobic exercise and long;

4 - Do not need to lose weight first and then gaining muscle mass (Magro you already are, now is hypertrophied)

5 - Do not need so much concern about fat gains as it has ability to burn more easily (Many are "paranoid" about what to eat)

6 - Greater recognition of people when it gets muscled (some will say you are using anabolic steroids ...)

Well, with all that said, let the x workout tips to ectomorphs gain more muscle mass!

1 - Apply Progressive Overload:

This is the commandment number one for any bodybuilding practitioner and would not be different for ectomorphs. Each new day of training their must be better than the last one held, that is, somehow you need to increase the intensity of preference so that it is a challenging training.

For example, you can increase the overhead of years or if not increase, try a repeat more, or slightly reduces the recovery interval between sets and between exercises.

Feel a bit like each training day if his was the first where you experienced that difficulty to perform the exercises. If you are conducting a training facility, not feeling the challenge in each exercise, each series, each repetition, so this workout is low intensity and will be for you to have better results in muscle mass gains ...

2 - Train Each Grouping Muscular 2x / week:

In my opinion this is the ideal frequency of training for muscle development to most people who have passed the beginner level in bodybuilding.

Train each muscle group three times a week is only suitable for beginners who will do a few exercises and train the body as a whole, however, consider excessive for an advanced level practitioner and already trains intensely due to reduced resilience and greater chances lesions.

Therefore, a two times a week training for each muscle group provides a good medium for the same stimuli and musculature helps maximize muscle hypertrophy, particularly for ectomorphs.

Train 1 to week each muscle group is a very low frequency, worst of all, and only recommended for people who already have large muscle development, or who just want to keep the results that have already won, or who does not like to train a Local determined.

For example, many men do not like to train legs, and it is better to train at least once a week than not train at all.

Thus, it is guaranteed a minimum of muscle development and strength, but is far from being the most optimal frequency for muscle development, unless you do an intense training INSANELY to justify seven days of rest before repeating the training for the same muscle group ...

3 - Vary The Muscle Stimulation:

I have written here on this blog that there are two types of muscle stimulation, which are metabolic and blood pressure, and both promote muscle hypertrophy.

Therefore, the times of stimulus varies in time, which in practice will be a metabolic stimulation with moderate loads and higher ranges more repetitions with less rest time interval.

Already in tension stimuli, use higher overloads, least of repetitions tracks and more rest interval between sets and exercises.

This way, you do not create a muscular adaptation, prevents injuries by always train with high overloads, and can train for long periods without interruptions for injuries and having to move away from the gym losing much of its results.

4 - Just focus In Exercises Compounds:

Compound exercises or also known as multi-joint are those in which, as the name implies, is used more than one joint at the same time when you perform the exercise.

For example, when you train your chest, you can do the flying chest and end only moving the shoulder joint, and therefore is making an isolated / uniarticular exercise.

On the other hand, when performing a bench press, is moving both shoulder joint such as the elbow, and thereby working with the pectoralis, triceps shoulders and at the same time.

This type of exercise recruits more muscle volume, saves your time by avoiding having to make several isolated exercises to work the muscle groups.

Examples of multi-joint exercises: bench press, squats, chin-ups, rowing, deadlift

5 - Avoid Or Limit Aerobic Exercises:

This matter would give an article to part just to talk about it. If you are already questionable doing aerobic exercises for people with excess fat and want to lose weight, think to already thin people, who are with low levels of fat.

Honestly, there is no need!

Simply focus on your intense weight training, as well as a well-planned diet and have a good ratio of fat mass and lean mass in your body.

And do not worry about those things you do not do aerobic exercises will make you have cardiovascular damage, because this is "bullshit".

Scientific research has shown that only the weight itself practiced intensively produces many cardiovascular benefits as long to do only aerobic and "boring".

I assure you need more power and strong muscles in their day to day than having the ability to run for 60 minutes straight.

What is more likely to hold you in your day: stay running in the street for 60 minutes, or catch a heavy box down, carrying a bag of heavy shopping, or even his son on his lap?

So you need more muscle strength than cardiovascular endurance.

Weight Loss: How To Accelerate Lose More Fat & Maintain Muscle Mass.

The trick to getting laid is to boot fat while maintaining muscle. Luckily for you, there are some strategies used by bodybuilders to maintain muscle mass while accelerating the fat burning. Maintaining muscle mass is important not only for aesthetic, but also to prevent the metabolism does not decrease.


1.Increase The Fibers:

Fiber slows the digestion of carbohydrates and the speed they enter the bloodstream. When the speed decrease the digestion of carbohydrates, insulin levels decrease, which promotes fat burning. Studies show that a diet rich in fiber are associated with low levels of body fat when compared with diets low in fiber. If you have cut calories to lose weight and has not seen such a stagnation in the results, you could swap food with few fibers by other high-fiber (eg white rice for brown rice). You can include small portions of vegetables rich in fiber at every meal.

2. Use MCTs:

Medium chain triglycerides are fats that burn quickly in the body preventing muscle breakdown and assisting in providing energy in a cutting. Essentially MCTs provide high-quality energy and are not stored as fat, preventing the loss of muscle mass being burned preferably in place of muscle tissue.

The results of the MCT use? Your body will start turning fat into energy and MCTs will be burned in place of muscle mass or glycogen, resulting in less fat and more muscle mass over time.

3. Arginine And Leucine After Training:

Even in cutting, post workout meal should contain a decent amount of carbohydrates. Carbohydrates increase insulin levels, which paralyzes the action of catabolic hormones. The amino acids arginine and leucine also induce the increase of insulin. Add 2-4G arginine and leucine 3-4g post workout can help promote a greater anabolic response. The higher this response after training, more muscle you can maintain during the cutting.



4. Use Thermogenic in Days To Consume  More Carbohydrate:

Despite the carbohydrate consumption is highly controlled in cutting, is not a bad idea slightly increase the amount of carbs on days that you're really need them, such as in days is to train larger muscle groups such as legs or back. Thermogenic can be useful in these days. Stimulants can increase found in thermogenic fat burning generated by cutting by increasing the metabolic rate. Nothing better to use them preferably on days that carbohydrate consumption is greater.

5. The Diet Is a Higher Priority Than The Aerobic:

A bodybuilder granting greater attention to diet than to aerobic able to always maintain more muscle mass than the athlete who gives more attention to aerobic and less attention to diet. The more muscle mass you have and keep, the greater the speed of your metabolism. When it comes to cutting, limit aerobic sessions not exceeding 45 minutes. If you think you need to burn more calories rather than overdo aerobic, cutting carbohydrates and dietary fats.

6. Do Not Overdo, Beware Of Overtraining:

The biggest mistake anyone can make in a cutting is to overdo the training and end up doing more sets than necessary in order to burn more calories or something. Train others at the risk of overtrain increases cortisol levels, which is a highly catabolic hormone. Cortisol decreases testosterone, and this is the worst news you may have: you will become weak and small. Cortisol also causes the body to use more amino acids and muscle tissue as energy and still triggers your immune system. Affect the immune system is the key to paralyze the muscle mass gain.

7. Make Good Use Of Glutamine, Vitamin C And E:

The three can help the metabolism in the fight against cortisol. This nutrient trio may contain cortisol actions, which in turn will help maintain testosterone levels and muscle mass during cutting.

8. Omega-3 And CLA May Also Be Useful:

Surely we must reduce consumption of fats during the cutting, but there are two types of them that do just the opposite (Omega-3 and CLA). The omega-3 found in salmon and other foods and supplements, has the ability to redirect the fat to be used as energy rather than being stored in adipose tissue. A study shows that Omega-3 promotes nitrogen retention in catabolic situations. (Nitrogen is a common compound to proteins that scientists use as an indicator of muscle growth)

Such as omega-3, CLA may also be useful. This supplement can interfere with the action of some enzymes, decreasing the amount of fat stored in the body.

Chest Workout: Chest Exercises For Awesome Pecs.

Build a big strong chest can be difficult, especially if you are using the wrong exercises and an incorrect range of repetitions to your goal (and if you're feeding wrong, of course).
In this article, I will share with you the best exercises for chest and tips that not only helped me build a harness above the ordinary, but helped many readers to do the same.


The best exercises for chest are few and complete a simple task: they recruit muscle fibers maximally allow a heavy workout using progression of loads and without increasing dramatically the risk of injury. These exercises are ...

Bench press bar (Straight and inclined, with free weight and not using the smith)
Supine with halter (Straight and inclined)
Parallel (Version for chest and possible weight)

These are the exercises that you need to master if you really want a big chest. Forget cables, machines, rubber bands, crunches and other variations. They do not come near the three mentioned above that should always be the basis of training.


Some may be thinking, "Why not use the Smith?". Simply because science has proven that it is less than the free weight in terms of muscle recruitment.
"And where is declined bench press?" The bench declined not only reduces the range of motion, thereby reducing the effort the chest need to do, but also imposes stress only in the pectoralis major, forgetting the clavicular pectoralis, which is not ideal if you are looking for a large and proportional chest.

"So you mean I'm going to build a big chest using only these three types of exercises? This is enough? "That's right. And while exercises like dumbbell crucifix and other movements using cables still have their place in the chest workout, they would be more suitable for advanced and people who already have a considerable development of the breastplate. If you are reading this article, probably his goal is still to get there.

Training suggestion to chest:

A good workout for chest is one that reaches the muscle completely and using larger and larger loads. While the breastplate can benefit from training using higher reps tracks, if you are a natural athlete, your best bet is to use fewer repetitions in favor of more loads. Here's a suggestion that training meets these requirements:


•Exercise 1: bench press with straight bar - 3 sets 4-6 reps.
•Exercise 2: Incline Dumbbell Press - 3 sets 4-6 reps.
•Exercise 3: Parallel (if possible using loading) - 3 sets 4 to 6 replications.

Are only 9 heavy sets focusing on progress loads. If you train with low frequency (only one muscle group per day), you can add another exercise with free weight and three series in the same style.



•Final words
As much as people want to connect with complexity results, the training and the best exercises for chest need not be something from another world. I guarantee that if you combine the information in this text with a proper diet, you will be very happy to respond to your chest.

What Is More Important: Training Or Diet.

Basically there are three key factors for the success of those who practice weight training, regardless of whether the goal is to gain mass, burn fat and improve performance. They are:

-  Diet (nutrition in general)

- Training

- Rest

Although the rest is extremely important, in this article we will discuss just about training and diet. Which is more important?

Before evaluating the importance of both, you need to understand one thing:

One does not work without the other!

Imagine that you decide to make 15kg of muscle mass that year. You get in touch with the best personal trainer in the world and he rides the best workout you can imagine. The training is fully compatible with its objectives and its biological individuality. You follow to the letter the planning for a year, but does not adopt adequate food, eat anyway, skip meals, etc.

The result is that even the best training in the world will solve your problem!

On the other hand, imagine that you better consultation with the nutritionist in the world and it passes you an amazing diet for mass gains.

The diet has no defects and you know exactly how many calories, protein, carbohydrates and fats should consume daily. You follow the diet to the letter for a year, but leaves the background training, more missing than go to the gym, and when you will not struggle as it should.

The result is that even the best diet in the world will solve your problem !

So we can say that one does not work without the other.

BUT WHAT IS THE MOST IMPORTANT: TRAINING OR DIET

As noted above, the two are very important and one does not work without the other, but we can say that diet is more important and we will explain why.

In one week, you train 4-6 times and spends about 1 hour in the gym each day (if training how to). So we can conclude that you need to dedicate 4-6 hours per week and its mission is very well kept.

Now, with the diet, things are quite different. If you want to gain muscles need to feed 5-8 times a day, you can not skip a meal, and must comply with planning 24 hours a day, 7 days a week. You need to give body and soul at all times to fulfill a nutrition plan. It is much harder to follow a diet to train 40 minutes a day, for 3 in 3 hours there you are eating!

In addition, deprivation diet promotes more than the workout. You can leave sleeping an hour longer to train, however, the traditional diets for weight require you to let go of just about everything you think tasty to eat, depriving you of one of the best things in life: eating well (tasty food).

The traditional diets for weight always involve the same meals: chicken, sweet potatoes, broccoli, etc. And always eat the same thing is not pleasant. Over time you can not even look at the plate in time to eat!

This is exactly why many people give up the diet quickly. As there is nothing tasty to eat, go in front of a Burger King's life is a tremendous temptation, and many play it all down the drain for a few moments of pleasure.

5 Tips For You To Extract Even More Legs Workout Gains.

And for those who do like to train the legs, here are the best tips for you to extract further training gains.

1 - Start by squatting:

First, unless you suffer from a real problem that prevents you from doing squats, you simply need to include it in your workout. Second, it must be the base.

You may think that other exercises like legpress are also effective, and if you train hard enough they will bring the same results as the squat.Well, that's not the case.

The squat is the main muscle mass builder exercise and strength there is, and it needs to be done first in the workout while your energy levels are integers and you can make the most of the year.

2 - Avoid partial reps:

While there is a technique named "partial repetitions" (with a specific purpose) we are not referring to it here. Many people to train legs, including squat form, but the minority performs exercise using a full range of motion. In other words, partial repetitions are down just a little weight.

Only with the full range muscle will be worked in full. Partial repetitions, and deliver the partial gains can be dangerous. In the squat for example, down partial manner (not descend by less parallel to the row) causes the subsequent are not fully used in the movement, placing extra stress on the knee. And as people who do not squat down correctly usually put extra load (the ego), it's easy to guess why this combination is dangerous.

3 - Try changing the length of the feet:

There is no single and obligatory place you need to put your feet do squats, and squat in legpress hack. For added strength and explosion, you should opt for a distance slightly longer than shoulder width apart, with feet pointed out slightly. However, as you progress, some variation is welcome.

From time to time, try changing the distance of the feet. Feet closer reach the outside of the quadriceps and more feet away, the inner part.This principle can be used in legpress, squats and hack.

4 - Try to change the height of the feet:

Another interesting way to apply change to the training is to change the height of the feet in exercises like squats and legpress the hack and this may change the way the muscles are recruited.

Basically, a lower positioning of the platform favors the quadriceps activation, while a higher positioning favors the activation of the posterior and glutes. You will not isolate the muscle so, but it sure can give more attention to a specific area you have weakness or simply want to grow more.

5 - Try to divide your leg workout in two:

As is common train chest and back on separate days, you are not required to train and the legs in a single day. Develop legs is something you are interested, try to split the training into two legs, doing the quadriceps in a day and later in the other

Serie Exercises To Increase Muscle. (The Absolute Beginner's Guide )

5 Reasons You’re Not Losing Weight And What You Can Do About Them.

So you’ve decided to get in shape and make some healthy changes. Maybe you’re eating more salads. Maybe you’re cutting down on TV time and going to the gym instead. But despite your best efforts, the scale doesn’t seem to be moving one bit. Don’t get discouraged: Although there are many reasons you may not be losing weight, most of them are fixable. Here’s a list of the most common men’s weight-loss mistakes and what you can do about them.

1. You’re overestimating the amount of calories you burn :

Although the treadmill shows that you burned a certain amount of calories, chances are that it’s not very accurate. Studies have shown that the calorie counts on exercise machines are usually inaccurate, especially when you don’t input your height and weight. Those 400 calories you think you burned from a 3-mile run are probably closer to 300 calories. The next time you see a calorie count on a workout machine, shave 100 calories off that total for a more accurate calculation.

2. Your calorie intake is too low :

To lose weight, you need to burn more calories than you consume. Cutting too many calories, however, puts your body in starvation mode. Since your body thinks it’s starving, it will do everything it can to hold onto the fat it has. As a result, your metabolism slows down significantly. More importantly, your body also starts eating away at lean muscle mass. For help determining how many calories you should be cutting for fat loss.


3.You’re eating too much of a good thing :

Just because something is healthy doesn’t mean you can eat a ton of it. Eating too many calories or too many good fats results in weight gain, whether those nutrients are coming from fast food or healthy snacks. Keep track of what you’re eating and remember to take notice of portion sizes. Just because something is on your plate doesn’t mean you have to eat it.

4. You’re drinking your calories:

You might have changed the way you eat, but you may not have changed the way you drink. Juices, sodas and alcoholic beverages can widen your waistline even if the rest of your diet is in check. Water is your safest bet since it contains no calories and you’re probably not getting enough of it anyway. Sports drinks are a close second, but the sweetness from these drinks might amp up your cravings so be careful.

5. You’re gaining muscle :

If the scale hasn’t budged, but your clothes seem a lot looser and you’ve been working out aggressively, you’ve probably lost fat and replaced it with muscle. Scales can’t determine your body fat percentage so you need to use another weight-loss tool such as body fat calipers. This tool can give you a fairly accurate measurement of just what percentage of your body is fat as opposed to muscle and other tissues.