What is the parameter of the human body most often associated with the word basketball? The correct answer is high growth. Yes, the story knows many examples when a player who does not have an outstanding growth became a legend of basketball, but it is rather an exception, once again confirming the rule: basketball players are high enough.

On the one hand, high growth gives significant advantages: the player is more difficult to cover, it is difficult to attack (especially under the ring) and to the ring remains quite a bit. On the other hand, high players are more often susceptible to injury - such is the fee for the "elongated" body. But another complexity: often high thin players are very difficult to pump muscles. That is why today we will tell about how to properly approach the development of muscles if your growth exceeds the mark in 190 cm.

5. Add to the training process negative reactions. Thus, your long muscles will get a good stress and, as a rule, next after it, a height impulse. Negative repetitions are an opposite exercise. For example, you are tightened and very, oozey slowly go down.

6. High guys are very important so-called maximum innervation of muscular fibers (This is the connection between the muscle and the brain). One of the most efficient ways to teach the brain to the perception of large loads by using the maximum amount of muscles is a training method called "5x5". Key point: Exercise is performed in 5 trips, each of which includes 5 repetitions. This technique, as if unites the approach of bodybuilders and powerlifters, and therefore, you can simultaneously increase strength and increase muscle mass.

And probably the most banal council that for some reason is often ignored. Combine various training programs and principles. Listen to your body: Choose only what works for you! After all, we are all individual.

Special thanks I want to say Dmitry Glebov and Men's Health magazine, without which this article would not appear on the pages of our site.

And on this article is over, I wish you successful and productive workouts! I am sure that you will visit our website many times and find answers to those who have arisen! Good luck!

April 21, 2017

Which only nicknames and descriptions do not come up with regarding thin guys, although in fact such a type of physique is called ectomorphic.

Simply put, ectomorphs are those people who have a number of certain physical characteristics, among which the most recognizable - conditional thinness.

Moreover, the chief "Beach" of people with such a type of addition is that it is extremely difficult to gain muscle mass. It even makes it even an opinion that it is impossible to pump up a thin guy.

Of course, this complexity is most often misconceptions, thanks to which Ektomorphs are trained in the same way as people with another type of addition, so that their progress slows down significantly.

Because if you are already desperate to grow an impressive muscle mass, I tried all kinds of training, or only first going to the gym - this article for you 😉

We also consider not only how to properly train the guys, but also why this idea would "disadvantage" with a proper approach can turn into a huge good luck and the present advantage.
So let's go!

The professional bodybuilding industry literally imposed a wide masses of the view that Ektomorph is the least successful type of addition, which even loses endomorphs, not to mention the mesomorphic type, which is considered the benchmark. Nevertheless, in fact, everything is completely wrong.

It is necessary to perceive the types of addition as the features of the "source material", that is, your structure before you started your workouts. After years, the type of addition may change, the same happens with regular physical exertion, therefore it is extremely incorrect to perceive this condition as a sentence.

What are the advantages to be an ectomorph?

Let's talk about the most unambiguous "bonuses" of this type, even if you think that you are not lucky:

  1. Ektomorphs look sports even if there is a small mass;
  2. You will not have problems with the creation of relief;
  3. Extractorphs often do not even need drying;
  4. This type of addition contributes to mobility and is excellent for any sports;
  5. There is no need to scrupulously follow the diet.

The last item is controversial, because any thin man, with improper nutrition, sooner or later will begin to gain weight, and if there is no permanent load and exhausting workouts, the weight is more in the form of fat, which is not very good.

Types of addition (to active workouts):

Types of addition (after active workouts):

To pump up a thin guy: Progress with active workouts:

Imagine a picture when 2 people came to the hall. One of them weighs 70 kg, and the other - 110. At the same time, their physical training is approximately at the same level. Most often, these two people listen not to a very interested instructor and will begin to make the same program, the same exercises, even without changing the general mode.

As a result, one who weighs 110 kg will always be faster will always progress. Why?

Because endomofers are more prone to mass collection (but not clean, but with a fair fraction of fat). At the same time, calories will be spent from constant physical exertion and besides muscles, excess fat will be gradually. And the one who weighed 70 kg, at best, will turn on some 1-2 kg.

All this is the consequences of thoughtless copying the same programs and the lack of an individual approach.

As a result of this relationship, and it is customary to consider ectomorphs with such "losers", which cannot dial a lot, as if not swinging. Nevertheless, it is necessary to change its approach to business and progress to a magical way will begin to move much faster.

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If you really want to understand how to pump a thin guy and have already begun to draw up a workout program for thin guys, First of all, it is important to remember the basic rules:

  • Nutrition is your "all." Without it, all the plans to score muscles are not crowned with success;
  • Training should be at least 80% consisting of basic (integrated) exercises;
  • The first 6-12 months can be excluded isolated movements at all;
  • Training should be preferably in force (no lightweight weights, with the exception of the Drop Settings and other "chips);
  • Training strictly 3 times a week (it is imperative to give time to high quality recovery);
  • Sleep at least 8-9 hours.

How to pump up thin: secrets and tricks for ectomorph

The main error of ectomorphs is most often the fact that the coach / instructor, which is not very important your result, will plant you on the simulators, will give a lot of insulating exercises that do much easier, and will not even look at technique.

Nevertheless, experienced coaches in the first 6 months give ectomorphs exactly 1 exercise for the biceps, which all their ideas about the training are crumbling, because the lion's share of visitors to the hall is actively trying to lean on this muscular group.

Why isolation at first not so good, as I would like?

All simple, basic or multi-suraling exercises that use many muscular arrays, create a much greater hormonal response. As a result, all the muscles are actively growing, and not just those you train.

From here even went a riddle with a trick, which inexperienced athletes are often asked:
There are two identical people, one actively trains biceps, paying for the rest of the muscles of little time, and the other - on the contrary, actively trains everything, making the biceps only 1-2 exercises;
Which person will grow powerful hands as a result?

If you answered that someone who actively lifts on the biceps, the answer is not true.

  • First, the active training of the biceps most often lead to overtraining, which will slow down growth.
  • Secondly, biceps exercises do not create a strong hormonal response.
  • Well, thirdly, it contradicts ordinary physiology. Therefore, those who actively train their feet, back, shoulders and make shared exercises (for example, Burmpion or trasters), the volumetric biceps is growing much faster. Bentally because the human body does not know how to grow in some one place, excluding the rest.

Of course, this rule has its exceptions, but this is already narrow specialization and simply excessive information.

What you need to remember is that than the "basic", that is, the volume and functionality are movement, the more muscle fibers they use, the better they will contribute to the mass gain in general. That is why experienced coaches never give new things a lot of insulated exercises, and some are completely excluding them for half a year or a year.

In bodybuilding, there is often such a stereotype that the basic exercises create a total mass, and isolated - contribute to its allocation in specific places, that is, they create high-quality outlines.

So, we have already figured out that training for thin guys (ectomorphs) should be severe, powerful, with sufficient holiday between approaches.

Even if the result does not come quickly, remember: to pump up a thin guy as much as "ordinary", the main thing is to follow the rules of food and training mode.

Let's briefly affect the training mode.

Of course, later you will adjust it to yourself, based on the sensation, but it is better to use the basic "layout", which will already allow to progress perfectly:

  1. Each training should begin with a warm-up (5-7 minutes, various maugh, bending and so on. At the end of the warm-up - a couple of main exercises with an empty vulture);
  2. Training duration (excluding workout) - 45-50 minutes;
  3. Rest between approaches - from 1 to 1.5 minutes (the heavier weight and approach, the more rest, but not more than 2 minutes)
  4. Rest between exercises - 2 minutes;
  5. At the end of each workout - 10 minutes of cardio or zaminka / stretching.

If with a stretching and so everything is clear, then it is worth clarifying about Cardio.

Most often, the ectomorphs avoid this type of load, explaining it "Where do we, are we not fat?", That in the root is incorrect. It is worth only to look at professional sprinters and surprised by the grief of muscles with which they manage to wear at a huge speed in the stadium.

Cardio is needed, but Cardio should be right! The sluggish jog is suitable for those who have overweight.

Your same option should be more "forceful" types of Cardio:

  1. Sprints;
  2. HIIT;
  3. Circular types of cardio with iron.

First, it will further improve the hormonal response, secondly will not give the body to get used to the monotonous load with conventional exercises, forcing the muscles to grow even faster (muscular growth is an adaptation under the load that you give them).

It is very important to note about the number of approaches.

Your guideline should be 6-10 repetitions.

That is, in heavy movements (for example, a rane rod), it is better to make a minimum, that is, on 6. In some simpler, for example, lifting the dumbbells on the biceps, the press of dumbbells standing / sitting and so on, up to 10, but not more.

Weight need to be selected so that the last repetitions are with difficulty, even if you decide to do 5-6 times.

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Also making up a workout program for thin, do not forget about one important clarification.

(!) Extractors are better to avoid standard splits.

Of course, in the form of an exception, you can take something classic, for example:

1. Spin / triceps;
2. Chest / biceps;
3. Feet / shoulders.

However, not on an ongoing basis.

Your best "friends" should be to train the entire body or separation on top / bottom.
Therefore, the following option will be better:
1. The whole body;
2. Top body;
3. Body bottom.
Thus, you will not overreach the muscles, but provide the maximum hormonal response.

In addition, such training is much better allowed to evaluate your progress in various exercises.

The best exercises for ectomorphs

It is clear why people with thin build need to lean on basic exercises. However, there are many such exercises and it is not always easy to choose the most relevant, especially if you train some kind of body (for example, only the top).

Choosing exercises for thin guys, it is also very easy to overdo it with an excessive load on your feet and back. It is enough to do in one workout becoming craving, squats and Romanian traction. If the legs can still withstand such a load, then the back will become a weak link.

Therefore, the following exercises should always be put in priority:

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Conclusion

  • It is important to understand that the ectomorph needs severe strength training.

The stronger you will become, the faster your muscular mass will adapt to these conditions and the load that you give.

  • It is also important to remember the progression of the load, that is, to increase weight from the first to the last approach.

You can do this not every time, but only 1 time (for example, 1-2 approaches without changes, by 3-4 add), although it is better to make small steps with each new approach (and if there are pancakes 1 and 2.5 kg).

  • It is also necessary to understand that the key to success lies not only in the workouts themselves, but in nutrition.

Imagine all your efforts as a car. Training, it is his body and all that under the hood, and the food is fuel. No matter how promising and powerful is the car, without "fuel", it will not move from the place.

The same thing happens with the body, it is worth a stably inappropriate one hour, perjudice the desired amount of protein, carbohydrates and fats, as all progress will slow down, up to a complete stop.

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Finally, you should not expect rapid results. To pump up a thin guy - this is not such a big problem, as many people think, but everything is needed!

The problem of thin people is most often in the fact that they are surrendered before they see the first real changes. Therefore, focus on targets, train the way it is necessary for your type of addition and soon you will see that the desired results will not make yourself wait.

The higher the person with growth, the harder with a set of muscle mass?

The question is resolved I. closed.

    since our muscles we have protein, mostly, Tooo .... well, my opinion is personally, then you need a lot of protein food .. cottage cheese, milk, meat (red), fish ...

    If you guys, it is desirable and so that it goes to the hall, not. And so - almost any, you can consult with the seller. Whey and Sinta are most likely the most such promoted.

    And in your diet 2g protein on every kg of weight. That's when you eat to slaughter, then you can already think about the sport. And now it's better to Geanner Buy if very good I want to throw money.


    That's just if it is logically to paint a little brain, then sporting is for those people who cannot receive 2g protein on kg weight. Okay, if you weigh 50-60kg, and if 90+? This is already very problematic.

  • First of all, it should be processed from the general caloric content. 2200 Taking into account training - this is most likely, even below your energy costs. I think that with your ratio of growth / weight you can safely increase to 3000-3500 kcal. B / w / y ratio looks good. But again, in your weight / growth, nothing terrible (and even on the contrary) will not, if instead of 22 g fat will be 50-60 (if I'm not mistaken, this is the norm in accordance with the nutritional hygiene), and the corners are higher than 300. - So.

    maksimalnij Ves Skolko Mozes vzatj Za 4 Podhoda

    what a kidney or swim with fat, the crowd of idiots .. protein is the second name of the protein, and not steroids. It is necessary that the muscle grew up the amino acids and squirrels, it is necessary to eat like an elephant or at least drink them in powder form. People are striking, do not know Neeher, but you need to answer.

    Beer with sour cream.

    Better before protein or pate normally, and after the heiner to love

    This does not happen. The set of muscle mass is to consume more calories than spending for complete recovery, ideal-if a little more than you need. In this case, the fat will not be much on the mass. Extensions are athletes on steroids.

    push ups

  • if a man of hassle, then he is not punished


    Where do people have such "deep" knowledge?)
    Examples of ton exceptions.
    =========================
    Good news is a comment about the Dryna, which is not strongly punished - garbage. He just needs to be longer.
    Bad news - xs like you, but I personally do not see the prospects to score dry mass on the heiner. You still get fat. Another thing is 10 kg of fat on the body 50kgm and 100kgm, agree, looking differently.
    And this dude is not a small body. From Sport Pitus will, of course, a little faster, but immediately it makes no sense to use it in a rocking chair, at first at least the right nutrition. + Still depends on your growth.
    Who will write that with steroids is easier and faster, they are right only half. It is faster, but it is not easier, with steroids to train almost every day.
    Now the answer to the question: I do not know. It is not yet a fact that the body will become exactly the same.

Hello everyone. Today we will talk about two completely different categories of people who are united by one goal - to pump out. In the role of "experimental", a man with overweight will perform, thick or as in common it is accustomed to call fat and thin, that is, Drisch. Our particular task to find out who is easier to pump up thin or fat so that you no longer have questions about this account, so let's start.

Who is easier to pump up a thin dressing or fat man

First, it is necessary to understand the most mechanisms so called "pumping", and understand what specifically it is in mind. Well, most likely for you - it will bring your form in order, that is for thick reset all, and better fat and tighten the muscles, lead to a tone, and for thin - gain muscle mass, it is desirable than better, the better, without fat.

As a result, we have such regularity in our heads that in order to changing TolstoyHe, as it should be to lose weight, dry, lose weight, and lean weight, mass, grow, and so on. As if one goal, but the paths are different. Accordingly, the degree of complexity will be different. Run in advance and say that in the aspect who is easier to swing to a thick or thin The correct answer is not to find, or rather the answer is very relative and you can interpret the position from different sides. After all, it is a little not comparable to discharge the weight, roll up and gain a mass.

Many factors can affect the ultimate goal, mainly a genetic predisposition. But we will try to compare the incomparable and roughly evaluate the chances of the success of a thick guy and thin. First, let's look at the mechanisms for which you will need to go our ward.

How fat is copied

How much do you have in the body of "poor-quality mass" - fat depends on your diet, motor activity and hereditary genes, which in the amount and gives how you look. In the case of dominance of calorieness of the diet over the expended daily energy, the weight will be gained. For simple fat, it is still possible to call an excess of accumulated anery, which you need to spend, and you did not.

Muscle growth mechanisms

Muscular tissue loves intense physical exertion in combination with a large taratage of power. That is, the resulting energy from food in full equivalent should not disperse, there is more than spend, but the main role is played by food. It is important not to overload the stick and not accumulate fat as in the first version, but to use the right food - slow carbohydrates, proteins, keep their proportions and so on. This is still obvious evidence that fat into the muscles does not switch, it is impossible to turn the lateral layer into muscle tissue.

Who is easier to pump up a thick or thin

From the above, you understand, from where and how the muscles come from where the fat come from, and that this is not the same thing. Moreover, the presence of fat in the body will slow down the speed of muscular growth, and you know why? At a large concentration of deposits, metabolism slows down and the percentage of the ratio of female hormones increases, which is very bad. That's why body of fat boys and looks like girlsFor example, their sagging breasts with nipples, who stick out to the sides, all this female hormones.

See, we need to appreciate which process will be easier to implement: loss to fat or a set of thin weight, Then we will understand who is easier to pump out. Most sites write that a thick person is easier to pump up if walking into a trainer. This is justified that such guys have no bad weight and they it's easier to gain mass, they are easier to sprive up and so on. But we know that in a thick guy, the basis of body mass is fat, and not muscle tissue. As for the thinnests of the nature of the guys, teaching as they speak in the people, they have a weighty plus in confrontation.

Pluses of Dreaming

First- This is the quality of the scored mass. Due to the fact that subcutaneous fat and so little, then dialing in the future, the bad guy will not launch itself, and the fat will not get fat, the mass will be high quality.

Second plus There may be a lack of such processes as a slimming and drying of the body, because most of the thin guys pick up a high-quality mass, almost without fat and dry after all do not need.

Third plusin the pumping of thin in front of fat - it is a small one weight that allows you to work with your body and perform basic exercises. The same tightening, thin to do easier than the thickness, And the effect of them you yourself know what. After all, the base is the main thing, isolated exercises are not such important and efficient.

Pluses Tolstoy

Returning to Tolstoy, what could be the advantages? In essence, only genetics. What I mean? If a fat man just launched himself, a little eating, did not move and so on. And his genetically has a good predisposition to lose weight and gain weight, that is, regulate its body weight by day collair. It will not be difficult to lose weight.

Thin still more difficult

Often thin from nature guys are very difficult to gain weight. This is all thanks to the accelerated metabolism. How many calories do not throw in the firebox - they are spent. Here it is necessary to rely well the proportions and lean on carbohydrates - on energy. Even a couple of kilograms thinness is given very hardBut, as a rule, it is a high-quality mass.

On the other hand, the full guy already has a lotHe needs to lose weight and at the same time take into account that the basis of mass is fat. In priority, lose weight easier than gaining weight. If you move and do not eat, work on yourself, in any case the weight will begin to leave, you will become better. Of course the quality of your muscles is another question, but what is not so thick is 100%.