From ectomorph to mesomorph. Evolution. From ectomorph to mesomorph: evolution in weight gain

Bodybuilding and genetics

You often hear that a bodybuilder has good genetics, so he has a good chance of succeeding. Good genetics - what does it mean?

When they say: “muscle genetics,” they first of all mean its shape. And the shape is determined by two most important factors: location (relative to other muscles) and structure.

We are born with a "finished" form of muscle; genetics determines in advance where the muscle starts, where it ends (attached to the bone); where its "belly" is located and how it is built. Everything is predetermined - even the features of the structure and structure of muscle fibers. That is why it turns out that some people have genetically very good muscles in terms of bodybuilding, while others have “bad” ones. But this is purely theoretical.

In fact, genetics have given the average bodybuilder both “winning” and “losing” muscles.

And what about the famous bodybuilders? Some scientists believe that natural data are decisive in the success of many famous athletes. Here is one opinion: “The calves of Mike Mentzer and Mike Matarazzo are not so much the result of some unprecedented, effective training technique, but a pronounced natural “accent” in the “quality” of the fibers and the attachment of the calf muscles to the bones. If you don’t like your calves, then perhaps now you are saying to yourself: “It’s a bad thing - after all, muscle genetics probably cannot be changed.” Indeed, “low” calves cannot be made from “high” ones - tendons cannot grow into muscle tissue! So, no matter how much you train, nothing will help - no matter how everyone claims otherwise. Illusions that you can "replay" nature are worse than the "raised" calves themselves. However, not everything is so bad. With any genetics, you can get a good muscular body.

Example? Vince Taylor, a bodybuilder whom nature “rewarded” with high calves, was able to “inflate” them so that it seems as if five tennis balls are hidden under his skin! The large volume diverts our attention from Vince's apparent genetic "failure".

The problem of improving the "quality" of the muscles of bodybuilders has long occupied the minds of physiologists, however, they have not yet said anything definite. One thing is known for certain - different people really have different potential for muscle development. This means that some people will need more effort to get the same results, others less. Of course, this is unfair, but you can not argue with nature.

The fact is that muscle fibers are of two types - red and white. If the reds mainly "work" in an aerobic mode (for endurance), then the whites are designed by nature for anaerobic (strength) loads.

In each of us, fibers of both types are unevenly distributed. If red cells predominate in your muscles, then you will succeed in martial arts, swimming, marathon running; if white - you need to do bodybuilding, powerlifting, weightlifting. If you are genetically given more white cells than red cells, it is easier to build up "mass" because white fibers increase their volume and strength faster.

Does this mean that "bad" fibers block the way to the gym? No, it doesn't. The "deprived" bodybuilder should consider three important points.

Firstly, the genetic features of the structure of the muscles are essential only for those bodybuilders who strive for top results. Only then the smallest differences in the structure of the muscles can decide the fate of champion titles. Not everyone can become "Mr. Olympia", but anyone can impressively "swing". Secondly, with any ratio of fibers, you can extremely increase the volume of your muscles. This means that everyone is able to “pump up” a spectacular figure that will be looked at on the street. It all depends on how much effort you put into your training. The pale successes of amateurs are explained mainly by the fact that they get tired at work and get nervous. If an amateur found a treasure and could devote himself entirely to bodybuilding, like a professional, then even with poor initial genetic baggage, he would have achieved phenomenal results. Thirdly, the main factor for success is the optimal choice of training exercises. Scientists believe that 70-75% of the shape of the muscles is determined by their correct selection. Even the owners of "good" genes will have to work hard to find the best training program for themselves.

Ectomorph, endomorph and mesomorph

According to the theory of Dr. William X. Sheldon, there are three body types: mesomorph, endomorph and ectomorph. Body type (mesomorph, endomorph and ectomorph) is mainly determined by the structure of the skeleton and the amount of fat and muscle tissue that covers it.

For adult males of average height, a wrist circumference of 15 to 17.5 cm indicates a fragile bone foundation; from 17.5 to 20 cm - medium; over 20 cm - powerful.

With the help of diet and training, you can change the appearance of the body beyond recognition, but after the abolition of the diet and the cessation of training, it will return to its original appearance.

According to the theory of Dr. William X. Sheldon, there are three body types: mesomorph, endomorph and ectomorph.

The mesomorph is distinguished by powerful muscles and an almost complete absence of fat. The body is strong. The bones are thick, the muscles are voluminous. People with such a physique are most capable of success in bodybuilding. First of all, it is mesomorphs who achieve serious results in bodybuilding and sports in general with less effort and the use of pharmacology.

There are ectomorphic and endomorphic mesomorphs. Their muscle-building potential is much higher than other types. A typical endomorph has a rounded and soft body with a lot of fat. Representatives of this type hardly achieve results in bodybuilding. They first need to get rid of excess fat, and this is not an easy task. The idea that fat is supposedly "pumped" into the muscles is absolute nonsense. With fat, the endomorph bodybuilder will be helped primarily by a diet (CORRECT RATIONAL and BALANCED nutrition and not refusal of food, as ordinary people often imagine) and a strict regimen expressed in large amounts of aerobic cardio loads. There should be a lot of protein, but moderate carbohydrates and fats.

The ectomorph has a thin body and long bones, a fragile build, little fat and lean muscles. A pronounced ectomorph is the least predisposed to bodybuilding. As a rule, ectomorphs have features inherent in other types; it is they who give them the opportunity to pump "mass". Ectomorphs, like endomorphs, also need proper nutrition. Just a different kind. Ectomorph food should be high in carbohydrates with a high glycemic index.

Often in the everyday life of beginner bodybuilders you can find the word "hardgainer". This is a person who is not gaining weight well.

There is a well-known opinion among advanced bodybuilders that there are no hopeless hardgainer ectomorphs, there are lazy people.

And this is true. Both ectomorph and endomorph can look better and be stronger than many mesomorphs.

The main thing, as Jay Cutler said, is "train smart, eat right and sleep 10 hours a day."

Gold words! They will help anyone, even the most hopeless ectomorph.

2013-01-18
What are you so afraid of? Ectomorphs have a lot of advantages, I think! We don’t need to dry ourselves, and we only need to train 3 times a week (when I started, I worked out 6 times a week by mistake, very intensively), and if the muscles of an ectomorph are small, they still look very impressive;)
Review left by: Ilya

2012-02-01
I’m also an ectomorph, I’ve been eating a lot for 2 weeks, I’ve been working hard for 2 months before that, I just became wiry, and now the muscles have begun to grow, the main thing is to believe, train to sleep and rest))
Review left by: Maksim

2011-12-21
It's true!, I weighed 56, and in 3 months I gained 16 kg and bench press 74 kg, you just need to eat 4 times a day, every day 2 plates of buckwheat, a can of sour cream, 3 times a week for 4 eggs, and of course meat), eat at least 2 hours before training! Sleep more, move less outside the gym, train 3 times a week, rest on Saturday, Sunday, do 3 exercises in training, each 4 sets of 8-10 times, buy gainers with carbohydrates, drink them an hour before training and 40 minutes after . Less nervous and upset. After 2 months, the results will start to really please!
Review left by: Rustle Foliage

2010-12-27
oh, I want to believe, because I'm an ectomorph ((...
Review left by: andron

In our society it is difficult to find a person who would be 100% satisfied with his own figure. Most people are constantly trying to improve their body in order to bring it closer to their personal ideas about the ideal. This is much easier to do if you know the features of your own constitution well. There are several classifications of body types, but the most popular is the division of people into mesomorphs, endomorphs and ectomorphs. Consider their distinguishing features, as well as the principles of building nutrition and training for each of these types.

Mesomorphs - normosthenic body type

Mesomorphs are natural athletes. This type of people is able to maintain an athletic physique without much effort.

Usually we talk about such people as strong, athletic, fit. Their distinctive features:

harmoniously developed, proportional body;

a clear muscle relief and a fairly large amount of muscle mass, which is gained quickly and with minimal effort;

narrow, but voluminous developed shoulders;

low percentage of subcutaneous fat, no tendency to gain it;

wide waist, despite the presence of a traced press;

large joints and thick bones.

The daily diet of the mesomorph should be built on the basis of the following proportions:

30-40% protein;

40-50% carbohydrates;

about 10% fat.

For a mesomorph striving to gain muscle mass, the optimal intake of protein is 2.5 g per 1 kg of body weight. Carbohydrates should not be forgotten either, as they are necessary as an energy source for training. Almost half of the mesomorph's diet should consist of carbohydrates, but they should be predominantly complex. Complex carbohydrates include cereals, durum spaghetti, vegetables.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

To calculate the daily calorie intake for gaining muscle mass, you need to multiply the current weight by 30, and then add another 500 kcal to the resulting amount. For example, an actively exercising man weighing 70 kg per day needs to consume (70 * 30) + 500 = 2600 kcal. Mesomorphs are not prone to fat gain, but if the goal is to lose weight, then the amount of carbohydrates must be reduced, and protein must be increased. At the same time, carbohydrate-rich foods are best consumed only in the morning. We should not forget about fats. They are necessary to maintain the hormonal background, as well as the health of the joints, skin and hairline. It is better to give preference to more useful unsaturated fats from seeds, nuts and vegetable oils. Mesomorphs by nature are easily overgrown with muscles, so they can get a positive effect from almost any training scheme.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

To maintain a relatively athletic physique, even 1 workout per week will be enough for them. Therefore, more attention should be paid to this type of nutrition, aimed at the growth of "dry" muscle mass with a pronounced relief. A similar effect is achieved with a high concentration of protein and moderate consumption of carbohydrates.

Endomorphs - hypersthenic body type

Endomorphs include large people who easily gain both muscle and fat mass.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

Representatives of this body type usually complain that they only need to look at high-calorie foods to gain a few extra pounds. Their distinguishing features are:

rounded, stocky build;

wide waist, against which the shoulders seem narrow;

a sufficiently large amount of muscle mass, combined with no less fat, which eliminates the manifestation of muscle relief;

wide bones.

Nutrition for endomorphs must be organized as follows:

40% carbohydrates;

Such a diet is aimed at solving the main problem of endomorphs - getting rid of excess weight. In grams, this is about 2 g of protein, 2.5 g of carbohydrates and 0.5 g of fat per 1 kg of body weight. Moreover, the calculation should be carried out not on the basis of the current weight, but on the one you are striving for. Based on the desired weight, the daily calorie content is also calculated, for this the treasured figure is multiplied by 30. The diet is quite strict, so deviations are almost inevitable. If you ate too much, you should not reproach yourself, it is better to arrange additional calorie consumption, for example, by going for a walk before going to bed.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

A strict diet will inevitably affect the metabolism, causing it to slow down. As a result, after about 1.5 months, weight loss will stop. During this period, it is necessary to increase the amount of carbohydrates to 3-3.5 g per 1 kg of body weight with a simultaneous increase in physical activity, and when the weight moves off the ground, return to the usual mode again. You can also influence the speed of metabolic processes with the help of frequent, but small meals. The entire daily diet should be divided into 5-6 servings, eating them with a break of 2 hours. It is especially important for an endomorph to pay attention to the quality of the products used. High-calorie foods that do not carry any nutritional value should be excluded or at least minimized. We are talking about refined sweets, bakery products, carbonated drinks, industrial sauces, etc. The basis of the diet should be low-fat protein foods and complex carbohydrates. To maintain a sports figure, the endomorph needs up to 5 intense workouts per week. If this is strength training, then you need to do a large number of approaches (8-10) for each muscle group, in each of which you perform 15-20 repetitions. Equally important is cardio. They should be frequent, but moderate in pace and time (30-40 minutes).

Ectomorphs - asthenic body type

Ectomorphs are naturally thin people. These are the very lucky ones who can afford to eat anything without gaining extra pounds.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

However, muscle tissue in ectomorphs is formed as difficult as fatty tissue, so building muscle is very, very difficult for them. You can recognize an ectomorph by the following features:

broad shoulders;

slim waist;

thin bones and small joints;

minimum percentage of adipose tissue;

weakly expressed muscles, which are difficult to increase.

As a rule, this type tends to gain weight. Men want to build muscle mass, women want to get more rounded shapes. Based on these goals, the ectomorph diet should be built in this way:

50-60% carbohydrates;

20-30% protein;

In the diet of ectomorphs, the emphasis is on carbohydrates. When gaining weight, their amount can be 6-9 g per 1 kg of body weight. However, you should not pounce on buns and cakes. If you want not just to increase in size, but to gain a beautiful athletic body, then the sources of carbohydrates and fats should be as useful as possible - cereals, vegetables, fruits, whole grain bread and pasta, nuts.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

The calculation of the daily calorie intake is carried out by multiplying the desired weight by 40. On training days, we add another 500 kcal to the resulting number. With nutrition for ectomorphs, everything is quite simple: it should be plentiful and saturated with the maximum amount of nutrients, but more attention should be paid to training. When building a training program, you need to take into account the characteristics of the muscle tissue of an ectomorph. His muscles do not have great endurance, therefore, with excessive loads, they quickly begin to break down and stop growing. For this reason, the duration of the workout should not exceed 60 minutes, and the exercises should be done with a low number of sets and repetitions.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

Muscles also need a lot of time to recover, so you should not do more than 3 workouts per week. But ectomorphs who want to gain mass should not get involved in cardio training. When building an individual diet, it must be borne in mind that pure body types are quite rare. Often a person can combine the characteristics of two constitutions at once. In this case, the diet is built according to the prevailing characteristics, or something in between is compiled. In addition, under the influence of hormonal levels, our body can change the constitution with age. For example, an endomorph teenager in the process of growing up can “stretch out” and become a mesomorph. In this case, both the diet and training are also subject to adjustment.

Have you ever wondered why someone comes to the gym and manages to build a beautiful body in 1-2 years, and someone even after 3 years looks like they didn’t work out. Of course, this is a complex question and it is very difficult to answer it unambiguously, because objectively there are a large number of factors responsible for the final result.

For example, the system and conditions of training, nutrition of an athlete, internal motivational aspirations, etc., however, the main factor in building muscles is a person’s genetics, and specifically, his body type (somatotype. In the event that you are thin by nature, this doesn't mean that you can't build a muscular body, the only downside is that you will have to spend a lot more time on it than people with better genetics.

Somatotype: what is it and what is its role in building the training process?

There are three somatotypes in total:

* ectomorph.
* mesomorph.
* endomorph.

So, your success in bodybuilding largely depends on which of these three types you belong to.

The human somatotype is amenable to change, that is, nature can be "Deceived", you just need to know how to do it and give yourself a certain time frame for transformation.

Determining the type of addition is primarily important in that it depends on which path in achieving your goal, you step further. After all, you can immediately start doing the wrong thing (without knowing the basics of body physiology, choose the wrong type of training and nutrition) and follow it for a very long time without seeing the end of the road.

That is, you can give all your best in training, but not get tangible results, since you need to optimize the training for a specific somatotype. To determine belonging and somehow classify your constitution, you need to know the characteristic, inherent only in this somatotype.

* ectomorph.

Wrist circumference under the bone: less than 17.5 cm (height from 160 cm. The circumference of the wrist is proportional to the circumference of the ankle. The circumference of the chest, waist and hips is approximately the same. The profile of the "H" figure. Thin, long arms and legs, narrow shoulders and chest. Low body fat, fast metabolism, high stamina.

* mesomorph.

Underwired wrist: 17.5 to 20 cm (height from 160 cm. Ankle circumference slightly larger than wrist circumference. Bust circumference significantly larger than hip and waist circumference. V-shaped profile. Broad shoulders and chest, medium level of subcutaneous fat, fast metabolism.High ability in strength exercises.

* endomorph.

Wrist circumference at the bone: more than 19 cm (height from 160 cm. Ankle circumference is much larger than the circumference of the wrist. Waist circumference is greater than the circumference of the hips and chest. Profile of the "O" figure. Large joints (wide bone. Characterized by spherical shapes (smooth, round body contours They have short arms and legs, wide waist and hips, slow metabolism, excessive fat deposition.

Body types, detailed discussion.

* ectomorph.

This type is not distinguished by muscularity and good strength indicators. In these people, not only fat, but also muscles are mostly not visible. I usually call traditional ectomorphs skinny. Gaining muscle mass for them is a rather difficult task, although quite feasible. Stopping the training process and poor nutrition can result in the loss of hard-gained muscle mass.

The training and nutrition strategy can be described as follows: short, high-intensity training (50-60 minutes, 3 times a week) with medium weights (8-10 reps), minimal cardio loads. Enhanced nutrition with increased calorie content and a protein content of 1.5 grams per kilogram of body weight and a large amount of complex carbohydrates.

One of the outstanding athletes - ectomorphs - Frank Zane. With his dimensions: height 177 cm and weight 90 kg, he was awarded the title "Mr. Olympia", and three times.

* mesomorph.

This type of addition is ideal for bodybuilding. Athletes in this category are athletic by nature and I must say that they are genetically lucky. Although, of course, one cannot do without proper work on oneself and proper nutrition - if these principles are neglected, then the best genetics can easily be ruined.

The training and nutrition strategy can be described as follows: any type of training works, it is only important to train smart and visit the gym 3-4 times a week (from 60 to 90 minutes. In nutrition, you should adhere to the general principles of gaining muscle mass and maintain a protein intake of about 1 , 5-2 grams per kilogram of weight.Cardio loads - moderate (20-30 minutes), with a certain frequency.

A striking example of a mesomorph is the six-time winner of the title "Mr. Olympia", Dorian Yates. Do you know this?

* endomorph.

This is the most common somatotype that most men have. It is characterized by a tendency to be overweight (quick fat gain), a slow metabolism, and a barrel-shaped body.

The training and nutrition strategy can be described as follows: work with multi-joint, basic exercises with a large number of repetitions (from 10), 3 workouts per week, increased water intake (from 1.5 liters per workout), high-protein diet with a moderate content of carbohydrates. Careful selection of the diet of products, a significant restriction of carbohydrate intake, it is better to refuse simple ones altogether. Constant cardio loads are recommended (from 30 minutes to an hour), 3-4 times a week.

A striking example of an endomorph is Markus Ruhl.

Thus, if you involve science, that is, even a specially developed seven-point system that allows you to more accurately classify a person's somatotype depending on the content of one or another component in the general structure of addition. The first digit estimates the proportion of endomorph components, the second - mesomorph, the third - ectomorph. Confused? Then here is a concrete example.

The following numbers correspond to a pure endomorph: "7-1-1: endomorph - 7; mesomorph - 1; ectomorph - 1. The first digit (7) is the largest contribution to one of the three components. The principle works similarly with other types.

So, we have considered the extreme body types of a person, but it is worth saying that this is just a theory, in practice - "Pure" somatotypes (with 100% signs) are extremely rare. Usually, according to some indicator (for example, the girth of the hand), you belong to one - the ectomorph, and according to the girth of the chest to the other - the mesomorph. This should be borne in mind and deduce some kind of average addition type, which occupies an intermediate position between these 3.

For example, if someone easily builds up muscles, but at the same time has a tendency to gain fat, that is, there are muscles, but they are sunk into the fat layer. This type can be attributed to an endomesomorph with a scale of "5-6-1" and includes: wrestlers - heavyweights, rugby players, shot putters, etc. So, I think the general principle of the seven-point system is clear.

It is also worth saying that this classification is relevant for those who do not play sports, and also - this is not the ultimate truth, that is, you can bring your body to the structure you need, the main thing would be desire.

In general, in order to correctly determine your somatotype, it is best to plunge into the past, or rather into childhood (photos to help you) and remember the tendencies of your body, by the latter I mean the ability to gain or lose weight. What were you like as a child - a well-fed, strong man or a painfully thin child?

So, since we see that the boundaries between different types of constitution are very blurred, then try to roughly determine your body type based on the past, adjusted for the present.

* get a gym membership and take a couple of consultations from a trainer located there.
* train with medium and large weights.
* learn and work with both basic/multi-joint (bench press, deadlift, squat, pull-up) exercises with free weights and isolation exercises.
* "Don't Drive" - ​​training is intense, but not long (60-80 minutes is enough).
* follow the execution technique and avoid all sorts of injuries.
* Say "no" to long-term illnesses.
* make and stick to your plan (food ration, specific meal times) of food.
* Consume vitamin complexes.
* drink water - up to 2/2.5 liters per day.
* no - to stress, yes - to positive emotions!

So, usually you have the right to count on the following minimum indicators in the growth of muscle mass for six months:

* age 18-25:

Ectomorph - 4 kg mesomorph - 6 kg endomorph - 7.2 kg * age 26-35 years: ectomorph - 3.5 kg mesomorph - 5.5 kg endomorph - 6 kg.

Do you think why this information about body types is in the training section? Everything is very simple: before starting the training process, it is very important to decide what type of physique yours belongs to, since literally everything depends on it: the frequency of approaches, the need and duration of rest, as well as the diet.

The author of the classification of people depending on the type of physique is William Herbert Sheldon- An American psychologist and, oddly enough, a numismatist. And although the purpose of its creation was to develop a constitutional theory of temperament, athletes, and just sports fans from all over the world, are happy to use it for their own purposes.

What body types do people have?

As it turned out, after conducting many complex studies, including photographic techniques and anthropometric measurements, all people according to somatotype are divided into three main types:

• ectomorphic (according to another classification, it can be attributed to asthenic);
• mesomorphic (normostenic);
• endomorphic (hypersthenic).

This classification by William Sheldon was not chosen by chance. The thing is that it is based on the theory of germinal development, according to which the formation of the human body comes from three germ layers(ectoderm, mesoderm and endoderm).

So, from the ectoderm (outer germ layer) nervous tissue and skin are formed. From the mesoderm (middle germ layer) - the muscular system. And from the endoderm (internal germinal layer) - the internal organs.

So for ectomorphs characteristic:

• lean physique,
• narrow shoulders,
• relatively short body
• chest is flat,
• thin wrists and feet,
• small body,
• thin muscles,
• muscle mass is gaining very reluctantly,
• power indicators are not high,
• metabolism is very fast.

Girls always envy such people, because they can eat a lot, but at the same time not gain weight at all. Although in this case, ectomorphs should be warned against prematurely believing that this will always be the case. Somewhere around the age of 30, the metabolism will begin to slow down, and then everything that you could previously eat without harm to the figure may begin to be deposited in the most unexpected places.

hallmarks mesomorphs are:

• developed muscular system,
• strong, long body
• rectangular body,
• the chest is well developed,
• great physical strength
• broad shoulders,
• metabolism is fast.

It is from people with this type of physique that excellent bodybuilders are obtained. It seems that nature itself created them precisely in order to give people the beauty and power of the human body. But it is worth remembering that fat is just as easily built up by mesomorphs as muscle mass.

And finally endomorphs. Distinctive features of this body type are:

• short but massive arms and legs,
• big bone,
• wide hips and waist,
• tendency to excessive deposition of fat,
• strength indicators are low,
• metabolism slowed down
• the face is round, the neck is short.

It is this type of figure that is more characteristic of Europeans. Of course, few people immediately associate such a description with those athletic guys who have a pumped up body, but with the right training and nutrition regimen, they show good results. Take Jay Cutler, for example.

To determine which type your somatotype belongs to, it is enough to measure the girth of the wrist, since it is by the thickness of the bones that you can determine the type of physique, and the wrist remains unchanged even with a change in muscle or fat mass.

Data on the ratio of the girth of the wrist and the type of figure are presented in the table.

It should be noted that in its pure form, the above types of figures are extremely rare. In most cases, there are mixed types: A combination of an ectomorph with a mesomorph or an endomorph with a mesomorph. By the way, the most striking and famous example of such a mixed body type is Arnold Schwarzenegger. With his ectomorphic, very high growth for a bodybuilder, nevertheless, the ability to gain muscle mass, metabolism - all this to a greater extent allows us to classify him as a mesomorphic body type.

How to choose a training and nutrition regimen for people with different body types?

And now, with the type of constitution decided, it's time to proceed directly to training.

Ectomorphs

Since ectomorphs gain muscle mass with great difficulty, and the metabolism works at a frantic speed, the muscles begin to experience a glycogen deficiency, which negatively affects the quality of training with an extremely slow set of muscle mass.

To make them more efficient, don't go to the gym too often. Breaks between workouts should be 2-3 days. To understand that you can already go to train, listen to the condition of your muscles, since it is very important here not to overtrain them and give the muscles enough rest to recover. But the rare workouts you do should be very intense, focus on large muscle groups, be accompanied by a low number of repetitions for each exercise and a long rest between them. The duration of workouts, taking into account the warm-up, should not exceed 60 minutes (that is, the main workout should take no more than 45 minutes), and it is better to exclude cardio workouts altogether so as not to waste precious calories.

Nutrition plays a special role in this process..
It should be intense, high-calorie. After the end of the workout, there must be a carbohydrate window without fail. In addition, it is recommended to eat before bedtime, since the processes of catabolism that occur in the body at night may not allow you to build muscle mass as quickly as you would like. It is best if it is a protein-rich food (low-fat cottage cheese) or a protein shake drunk an hour and a half before bedtime. By the way, the proportion of proteins in the daily calorie content should be 30%.

In terms of carbohydrate nutrition, preference should be given to slow carbohydrates: pasta from whole wheat grains, cereals, fruits, herbs, vegetables, barley, cereals. But sweets and sugar should be abandoned. Carbohydrates should make up 50% of the daily calories.

Fats should provide 20% of the total daily calorie intake. The advantage should be given to polyunsaturated fatty acids contained in fish and fish oil, olive and sunflower oil, nuts, seeds.

Probably, it was for ectomorphs that they came up with a special sports nutrition. They are shown the use of supplements containing omega-3 fatty acids, vitamins, as well as protein shakes and gainers. Frequency of use - 2 times a day. You can, for example, in the morning and before bedtime. Or instead of one of the five recommended meals, if there is no time for it. You need to drink at least 2 liters of water per day.

Mesomorphs

Those who are really lucky are mesomorphs. Their propensity to engage in various sports is innate. And thanks to the presence of a good appetite against the background of a fast metabolism, they manage to gain muscle mass easily and quickly enough. But here it is important not to overdo it, since the fat layer grows as quickly as muscle mass.

An important point of training should be a combination of strength training and physical exercises aimed at increasing muscle tone(should be included in the cardio training program), which will allow you to form harmonious proportions of the body. The frequency of training for mesomorphs should be 4-5 times a week, since the final result depends on their frequency and intensity.

In order to gain muscle mass, you need in nutrition adhere to the principle often, but a little bit (you need to eat every 2 hours in small portions), and observe optimal ratio consumption of fats (10-20%), proteins (20-30%) and carbohydrates (50-60%). Turkey meat, chicken breast, eggs, fish, milk and cottage cheese can be used as the main sources of protein. Carbohydrates should be slow, their main sources are buckwheat, rice, pasta, and fruits that can be eaten in unlimited quantities.

It should be noted that diversity in nutrition (and in training too) is the key to success. For mesomorphs, the use of sports nutrition is also acceptable. The last meal should be 3 hours before bedtime. And do not forget about the water - clean, without gas and aromatic additives.

Endomorph

On the one hand, endomorphs have the hardest time creating the body of their dreams. But, on the other hand, their muscle mass gain is no worse than that of mesomorphs. The main thing here is to reduce the amount of fat. To this end, it will be effective to cardio or circuit training To .

Since the legs are naturally strong in endomorphs, it is precisely lower body exercises are given to them with the greatest ease (deadlift, squat).

For endomorphs, it is extremely important maintaining a proper, balanced diet. Absolutely unacceptable is the use of all kinds of sandwiches, fatty dairy products, inferior sources of protein and alcohol.

It is especially important to monitor the glycemic index and avoid eating carbohydrates in the evening and, even more so, at night. Preference should be given to fibrous carbohydrates (fiber), it is better not to lean on starchy carbohydrates. But the presence of protein in the diet, on the contrary, is only welcome. Sports nutritionist Laura Crivell identifies skinless chicken breast, egg whites, and fish as the most appropriate protein sources.

It is quite possible to refuse sports supplements for endomorphs.

As mentioned earlier, in its pure form, all these body types are extremely rare. It also happens that a guy who looks like an endomorph is slender, like an ectomorph, or vice versa, an ectomorph suffering from overweight. Therefore, in the matter of training, it is important to determine for yourself the most suitable, comfortable mode that will bring you real pleasure from both the process and the result.

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From ectomorph to mesomorph. Evolution. Part 1

Everyone who decides to pump up sooner or later starts flipping through books in search of something useful. But when they stumble upon a body type description and start evaluating their genetic data…. For many guys, the agility immediately decreased ... But not everything is as scary as it seems!

Genetics is important, but nothing more than brains! Here is an excerpt from an article I recently read:

First I will say the following. If you have read The Grotesque or any other similar book or magazine on the methods of training the genetically gifted majority, take a pencil and write down the phrase that I am about to tell you and memorize it. And never forget her

“Those who don’t know a damn thing about training write about the training of genetically gifted people. Those who know how to train can train anyone.” The truth is that the idiot who wrote The Grotesque or other books like it relied on the ignorance of another idiot who in turn relied on Vader or Kennedy. Vader hirelings (read: professional bodybuilders) learned how to build muscle from people who have no idea how to build muscle, but who know VERY WELL what steroids to take to repair a muscle damaged by the explosion of a nuclear warhead that detonated in your bedroom . In short... these "professional jocks" know no more than those who teach them. ALL THEY KNOW IS HOW TO PUMP THE BODY WITH THE HELP OF STEROIDS ... Therefore, neither in the "Grotesque" nor in another similar book will you find anything useful for yourself.

Get all this nonsense out of your head.

The way out is simple - to do it, as in the pre-steroid era! What do you think will happen to your body? You WILL BUNK HUGE MUSCLE! Moreover, you can even change your somatic type, i.e. change from ectomorph to mesomorph. How?

Muscles grow from strength training with proper nutrition. Lifting the iron you strengthen your connective tissues, modern your bones become thicker and stronger. And if you train regularly, then your recovery abilities improve over time!

Over time, you will be able to use programs that are not designed for ectomorphs (although is it worth it?), because. your body type has changed more or less. Of course, this will take several years, but isn't it better to spend them usefully than to remain in the same weak body?

In addition, you will have experience training for non-genetically gifted people on your side and you will be able to give advice to ANYONE how to achieve good results! The main difference between mesomorphs and ectomorphs is the speed at which results are achieved. You may need a little more time, but you can look just as good. + if your children and children of their children train, then genetics will tend more and more towards mesomorphs. This is how evolution works! Genetically gifted people did not appear from scratch! This is the merit of their ancestors, who spent many hours on power loads, even if forced.

From ectomorph to mesomorph. Evolution. Part 2

Don't believe? Here is an example from Sean Toohey:

A year ago I went to the clinic. By the way, don't forget that I'm not a bodybuilder (I'm a LIFTER!). The doctor listened to my chest, asked me to take off my T-shirt and ... I spent the next twenty minutes answering his questions about training with a barbell. The doctor was a lean fellow, I remember, in the end, he told me: “Yes, it’s great ... but you, mesomorphs, do barbell exercises much easier.”

Hearing those words, I nearly fell off the couch laughing. I always carry a photograph with me of my wife and I on our wedding day. I look like a rail there, despite the fact that by that time I had 12 months of training behind me. I explained everything to the doctor in detail, saying that I started with a weight of 54.5 kg with a height of 176.5 kg. My arms were then 22.5 cm. The doctor finally saw the light, and explained to me about the changing thickness of the bones, as I told you.

All I have left of being an ectomorph is that I get out of shape VERY quickly when I'm not exercising. If I do not appear in the gym for 3 weeks, then I lose more than a centimeter in the circumference of my arms, and more than 5 kilograms in weight, regardless of how I eat.

Here are some simple tips to help you:

• Rest as much as you need! And no less!
• Learn to train your appetite as well as your body. The dumbest excuse I hear is: I can't eat much. Train. If you gradually increase the number of meals, then these snacks can eventually be brought to a full meal! And so 5-8 times a day!
• Don't try to gain lean muscle mass! Dry muscles are the goal of endomorphs - people with a tendency to be overweight. So they need to be careful about a large number of any calories! And you can eat like an elephant!
  Don't worry about excess fat, it will burn (muscles speed up metabolism). BUT don't swim too hard, it's bad for your health!
• Strive just to gain a lot of mass! John McCallum managed to gain Attention in three years! - 72.5 kg! Impressive truth! Even if there is 30 kg of fat. Anyway, 40kg of muscle is + two of you! An adult male has 15-25kg of muscle on average. Those. gaining 40kg of muscle on top of what you had, you tripled your muscle mass!
  Imagine what a monster you can be!?
• Do not train small muscle groups and individual even large muscles! Train your legs, not your hips or hips, train your chest, not the clavicle or lower section, train your back as a whole, and not just and all in this vein.
• This is the surest way to gain mass!
• Do the most difficult exercises - multi-joint, basic
• Focus on exercises for the legs, buttocks and back, because it is the main muscle mass of your body.
• Talk about progress: You will not achieve anything if your working weights do not increase. You can progress in different ways, choose your way and put your whole soul into it! If you eat enough calories and protein, you can add a small amount of weight to your barbell at EVERY workout (0.5-1kg per week is the lower limit).
• From now on, your vocabulary in the hall should consist of only five words: 1) Squats or deadlifts 2) protein 3) calories 4) sleep 5) progress.

So now you know how to progress even for guys with weak genetics. You can change yourself and even need to! I hope this article has added a twinkle in your eyes and instilled hope in your hearts!