Are you Ectomorph?

If there is indeed a myth that has eternal life in bodybuilding is that of the ectomorph. Many hide behind the excuse that they did not progress, it's hard to grow, to grow, to gain muscle ...

It seems to me important to say things once and for all: ALL THAT DOES NOT EXIST!

If we take the definition that most used to say "I am ectomorph" is:

- I have fine bones

- I'm not strong nature

- I have a super fast metabolism

- I find it hard to gain muscle and strength

- I do not recover quickly

....

The reality is that the size of the bones has nothing to do with the potential to gain muscle and strength. That having a fast metabolism has nothing to do with your strength ... None of AC is really correlated.

You can have fine bones and a great potential to make muscle. You can have a fast metabolism and recover quickly.

Morphotypes are only a matter of bones, skeleton. This has nothing to do with muscle power or the speed of your metabolism :)

For cons, the truth is that 99% of people make muscle and progress is not easy. It is necessary to train properly (follow the advice of SuperPhysique) progress at each meeting, eating properly (weigh his food is a plus), have a nearly flawless lifestyle and the hardest thing is to be archi motivated because you have to take years to get the physique you desire.

There obviously gifted people but this represents only a small part of the population. You will still have to make do. Anyway, the important thing is to progress at their respective levels and not to be compared to his neighbor who is not you to draw your own conclusions and move in the right direction :)

Skinny to Muscl : Weight gain diet plan

In bodybuilding, the first part is to take maximum muscle mass while reducing fat gain.

I say limited because the socket for optimized weight gain, there will necessarily taking a fat!

The goal of controlled bulk is therefore to limit the intake of fat while optimizing a maximum muscle gain.

Why do we necessarily takes a little fat in the weight gain you say?

It's very simple: to optimize maximum muscle development, we want to cover all of our energy needs for the best possible sessions on one hand, and secondly rebuild broken muscle fibers during the 'as soon as possible training.

For this, we will provide slightly more calories than needed to be sure not to be deficient.

For example, for a person who needs 2,800 calories, we will fix his regime between 3000 and 3200 calories per day. This person will be on to feed a maximum muscles, thus developing maximum muscle mass!

Here I will give you an example of a food program for weight gain, though I could not tell you the exact amount of food to digest!

Indeed, between an experienced bodybuilder 140kg and 190cm or 175cm and 60kg novice, the amounts taken to a good ground connection will necessarily not be the same!

In any case, here are the proportions of carbohydrate, protein and fat that I recommend for your weight gain meal:

- 40% protein

- 40% carbohydrates

- 20% fat

Some rules to follow:

-  protein shaker in the morning immediately after the survey and a shaker just after training

- NEVER miss the breakfast

- Focus on low glycemic index foods, except immediately after training or product with high glycemic index will be preferred to rebuild as quickly as glycogen stores.

- Ideally, eating about every 3 hours

For optimized power, the top is to eat regularly, but in smaller quantities. Why:

If you take large amounts 3 times a day, for example, your body will have to manage a lot of calories in a short time, much more than it needs for vital needs + recovery!

What will the body at this moment: simply store the extra calories in order to use it later. So there will be a higher fat intake.

So the ideal is to take smaller meals but do more often! The body can then better manage the contribution of calories since it will not in excess.

Here is a sample menu for a day type of weight gain. To vary this by picking typical day in the recipes you'll find out in the book:

MEALS 1:

7am: Immediately lifted

Protein shaker with protein 50g (2 doses usually)

+ 1 glass of orange juice

MEAL 2:

7:30: 30min after eating 1

1 Pancakes with whey (see recipes small déjuners)

+ 1 glass of orange juice

+ 1 complex vitamins / minerals

MEAL 3:

10h30: Collation

1 Shaker Whey Protein

+ 1 bannane

MEAL 3:

12:30 Lunch

200 grams of chicken breast

+ 1 avocado

+ 100 grams of pasta complete

+ 100 grams of broccoli

MEAL 4:

15h30: Collation

1 DOSE GAINER JUMBO PROFESSIONNAL

MEAL 5:

17:30: Post workout

1 DOSE NO XPLODE

MEAL 6:

18:30: Immediately after training

50 grams of whey protein + 2 orange juice

MEAL 7:

20h (dinner):

250 grams of salmon

+ 150 grams of glass beans

+ 2 potatoes in the oven

+ 1 little olive oil

MEALS 8:

23h (before bedtime)

50 grams of casein

1 teaspoon of peanut butter

This is a typical day for a day of weight gain!

To you to vary the meals while keeping the same proportions of carbs / protein / fat, and of course respect the type of carbohydrate / protein / fat:

- Simple carbohydrates with high glycemic index such as orange juice are not to be confused with a low glycemic index carbohydrates such as wholemeal bread

- The fat in olive oil and lawyers are not the same as those fries ...

- Whey, fast diffusion protein is not the same as casein, a slow-release protein.

Therefore, it is IMPERATIVE to use the right type of macronutrient in time!

To take maximum muscle, diet is also important to see that the most important training! So watch out be careful not to miss meals.

If you have a busy schedule, the little trick is to prepare your meals every night of the following day in several Tupperware. This is the best way not to miss a meal because of an unexpected!

If you work in an office, do not be afraid to take a quick break to eat a snack !!

And do not worry if it looks like a junkie when you take a shaker;) Dietary supplements are not yet widespread in France ... unfortunately !!

Think first about your progress instead of what people think ...

Breakfast to gain muscle

For some years, I had the opportunity to attend many top athletes or amateur. Holds a Master in Physics and nutritional preparation, my intervention with athletes were to optimize global performance.

When addressing the topic of nutrition, an error was returning home most athletes: a nonexistent breakfast or very incomplete. A sports always need to rebuild muscle repair and maintain muscle mass to be effective.

I will show you through this article why it is essential to have a breakfast of quality in a sportsman.

Breakfast to gain muscle: halt catabolism

Breakfast comes after a night that lasted more than 6 hours usually. During this time, your body has not received any essential nutrient to feed your muscles. The body then enters a catabolic phase. Catabolism is the breakdown of muscle tissue. This is a phase that must be avoided as much as possible in an athlete.

To stop this catabolism, provide the body with essential nutrients, in particular protein and amino acid sources. The organization will be able to return to a phase of anabolism, muscle building.

Breakfast to gain muscle: the indispensable food

You understood, breakfast is a very important meal should contain a source of protein and amino acid quality.

But what are the foods that will get these protein sources?

- Eggs

- Cottage cheese

- White meat (chicken ...)

But I grant you, it is not always easy in the morning eating eggs or be white chicken!

Fortunately, it is possible to find all sources of proteins essential for building muscle in one protein shaker.

Mixed with water or milk, whey your chocolate taste perfectly accompany your breakfast. You will feel like to take a good milk chocolate and one will provide all the essential nutrients for good muscle gain!

Take a shaker every morning to stop protein catabolism will allow you to significantly improve your muscle gain.

The whey manufacturer companies have developed delicious tastes, you'll really be able to associate pleasure of breakfast and improving your performance !!

Breakfast: definitely a meal of the day should not be neglected to take muscle !!

The 100 reps to catch up your weaknesses

After some years of trainings, certain muscle groups are gaining ascendancy over others. We can then noticed in the mirror slowest développemement certain muscle groups.

The 100 sets (yes, 100 repetitions in one set) intervene to make up for weaknesses.

The most commonly seen are the weaknesses fronts arm and calves. However some big muscles can slow our progress: the pectorals when the shoulders are a strong point; back-end when the biceps are stronger or vice versa.

The solution sets of 100 repetitions you will initially allow a better feel of the weak muscle (the famous brain connection muscle) and increased congestion (large intake of nutrients that eventually will allow development).

How is the series of 100 repetition?

Simply select a charge of 30 to 50% of your usual 10RM, and then make the most of repetitions possible. Once it is you no longer possible to perform additional repetitions, rest the minimum possible time without releasing the load (eg for lateral raises, rest your arms along the body with dumbbells in hand) then continue to reach 100 reps!

In order to find an increase in each session, and advance your weaknesses, you should have a goal to increase the number of repetitions on the first micro-set or decrease the number of micro-sets to perform 100 repetitions

How to integrate sets of 100 repetitions in your strength training program?

Take the example of shoulders weak point, imagine that your routine is a split over 4 days and your shoulders training takes place during the 3 days.

On days 1, 2 and 4 will end your session with a series of 100 on the exercise of your choice

The purpose of this series is to have maximum muscle load, you must perform a series of 100 repetitions in a short micro-series.

Now with the same example shoulders but with a full body program (regardless of the number of sessions per week)

You will keep your classic shoulder during a program trainings, during subsequent workouts you make your series of 100 late in the session.

When you train you full body, it is better to have a 3-day training to perform at least 2 times a week the series of 100 repetitions

Think select an exercise that allows you to feel good muscle; the choice of exercise is crucial for the efficiency of the program. You must choose an isolation exercise, here is a partial list of exercises to target muscle function:

Biceps: Curl concentrated curl inclined, curl desk

Triceps: Extension neck bar exercises at the high pulley

Lat: Rowing guided horizontal draw, draw vertical

Shoulders: all forms of elevations

Chest: butterfly, ruled out with dumbbells

Forearm: flexion / extension cuffs

legs: slots, squat (light), leg extension, leg curl

Calves: calves standing, seated calves, calf press, jump rope

Attention:

The series of 100 repetitions only works on low real muscles; we do not consider a muscle that you never have little or trained as a weakness; Note also that a muscle that we want to see grow faster but following your overall development speed did not see grow faster.

7 Tips to build muscle while burning fat

1. Run on an empty stomach

To burn fat, start your day with 20 minutes of cardio. Only after that you can enjoy a breakfast rich in protein: an egg on toast is a good option.

2. Climb slopes

If you run on a treadmill, it should be tilted at least 3% up. If you run outside, find a course, which has the same inclination. Researchers at the University of Laval, Quebec, have discovered that runners who take a course sloping see their muscles grow more and melt fat faster.

3. Work one leg at a time

This technique is more effective to build muscle. Work one leg at a rate of 3 to 5 sets, and then proceed to the next leg, and so on.

4. Pedal in semolina

Increase the resistance of your bike until you feel pedal in thick mud.

5. Reduce your break time

Reduce your break time between sessions of weight to 60 seconds. This will strengthen your lung capacity and boosts your growth hormones.

6. Feed your body to the night

After exercise, your body craves for carbohydrates. But absorbed at that moment, they reduce muscle mass, ruining your efforts. We recommend low-fat cottage cheese with pineapple chunks, which will calm your hunger for only 200 calories.

7. Run backwards

This is the best way to burn fat and reveal the muscles that are hiding under this unsightly layer.

The key points to take a good muscle MASS

There is no real "secrets" to build a good muscle mass, there is especially a few rules to know and put into practice. I'll mention a few.

8 Basic Rules

The first is someone who really tries to take muscle mass should not be concerned to see his abs chocolate squares, or his cardio, or its supplements that can be taken from the "dry weight" ... wait for have a good round of biceps (45 cm?) and then you can worry about your abs.

2nd rule: there is a need to use heavy weights and using these heavyweights long time and regularly.

3rd rule: You have to eat but actually eat and not counting his calories, eat things that nourish your body and your muscles, eat foods that give you the amount of nutrients, fruits vegetables and cereals head.

4th rule: Learn to relax. It is important to rest after a workout, is recovered is reconstructed is repaired and made our muscles grow. Rest, take a nap and sleep at night all these elements are essential to a good ground connection.

5th rule: the right weight management programs contain only 7-8 movements at most and can sometimes be 2 exos insulation for the arms. Learn to love these movements 7-8, make it your favorite.

6th rule : reps how much it takes exactly? 1-5 or 8-12? Let's say that while we are not yet able to achieve a good DC 150kg, 200kg or 250kg Squat in SDT for 2-4 reps it's not really worth it to go down in the 1-5 rep ranks, it is better keep working in the 5-10 or 8-12 for gains in muscle mass.

7th rule: I read some good advice once on a really bad site that told us: "Never do less than 10 reps per set to squat." It would be wrong to ignore this good advice. It gives us time on and it quite stimulating hormones.

8th rule: Keep 1 or 2 reps under your arm, do not exhaust yourself under the bar with a single set. The actors of "Pumping Iron" were more than "genetically spoiled by Mother Nature."

Finally to prepare and execute a good weight program, you need at least 3 keys:

1. The total and complete mastery of each movement is the first key

2. The list of best moves is short, make your short list accurately learn to love these movements and practicing them over and over, this is the second key

3. Finally, start each session with a different muscle group from that of the previous session, this is the third key.

6 essential rules to regain energy

Physical tiredness affects many people, but it is necessary to distinguish the normal fatigue that comes from daily activities, persistent fatigue. A healthy lifestyle and regular sleep enough most of the time to "recharge the batteries". But extra work, the tasks of daily life, the intense sport and recreation can cause excessive fatigue and overexertion can lead to many health problems.

That which destroys energy

- Poor diet (too much fat, salt, denatured foods ...)

- The abuse of stimulants

- Alcohol abuse

- Lack of sleep

- Housing overheated, poorly ventilated

- Stress and anxiety

- The arousal, constant nervousness.

- The emotional shock (bereavement, separation, heartbreak)

- The resentment and negative emotions

6 essential tips

1. Power

Tired people often neglect their diet. It is important to take three meals a day with a nutritious breakfast, especially if our work requires physical effort and further concentration.

2. Sleep

Sleep is a natural remedy for fatigue. It is therefore important to get enough sleep, between 7 and 9 hours a night.

3. Physical Exercises

Exercise when burnout can deplete more, certainly, but walking is a simple exercise. Go slowly, do steps 15 to 20 minutes, once or twice a day breathing deeply. When tired, to return, do not hesitate to lie down for a while.

4. Sufficient rest

To "recharge the batteries", the body needs rest. Think grant you moments of relaxation during the day. When very tired, nap of 15 to 30 minutes is essential.

5. Positive thinking and emotional balance

Negative thoughts and emotional instability are considerable energy losses. It is essential to correct these conditions to overcome fatigue. Sports or supports a therapist are good options.

6. The stress management

Stressful situations are many, but it is possible to learn how to manage stress, which greatly to our form. Those who are successful, have more energy because stress is always devitalizing.