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 Muscle - fast muscle gain Ectomorphs

An ectomorph is the classic skinny guy who can not gain weight, even if he tries. Fat does not accumulate because of your high metabolism and genetics for themselves inhibit lean muscle growth. This does not mean you are cursed all the time to be in this body, but that does not mean you have to exercise smarter, not just harder!

Here are five key rules that skinny guys use to get the maximum effect and increase muscle mass quickly that have proven to work!

• 1. Do not go beyond 10 reps per set

If you do more than 10 repetitions per set, and there are always benefits you need fast muscle growth since the muscle fibers activated only with the growth potential of the smallest. To make the most of each game, you need more weight to make it a struggle to reach 10 and 11 would be too!

The main effort and the more muscle weight is recruited, stressed and challenged, which in turn stimulates muscle growth to make these repetitions count and give them the respect they do not deserve something suddenly wind through.

• 2. Increased intensity, less time in the gym

Intensity is the key to training sessions, as you may have guessed, but did you know that by shortening the time to do your workout increases the total work and therefore favors bigger muscles?

If you compress training for a short period of time with the rest of less (but do not give up or too fast), you will not only save time, but exercise is harder and better for your skin and muscle targets bone.

• 3. No More to exercise each muscle group

More is not always better. Muscles need some spark to make them move to grow and once the switch is thrown emphasizing more very few. Once you have a group of good quality games on a muscle group can not find another exercise that targets the same muscle groups, as it is already on, so you do not waste your time, move to another group of muscles!

• 4. Maximum 3-5 sets for each muscle group

If you go over 5 sets for each muscle group and the quality of your exercise is not enough and you need to hit the intensity up a notch! All 4 and 5 of perhaps training should be 100%, and you should try to push yourself to the absolute limit of the sets they are the ones that activate muscle fibers and build muscle better fast.

If you are not to the advantage of the strength of these past collections and you feel like you can go for more then you need to lift weights increasingly brought in just those 3-5 sets as they are all you need is a muscle specific group.

• 5. Increase the strength of 5% every two weeks

Lean journey for muscle can be tiring, difficult to stay motivated and keep track of which explains why so many skinny guys fall into a routine that does not challenge stagnate muscle growth.

To stay motivated and keep pushing your body to the limit to build muscle fast you need to track your progress. Note what your goals are for each muscle group every 2 weeks or more and aim to reach this level. Many obtained is about 5% increase every two weeks for a total of many advances that directly affects your strength and consequently muscle mass.

How to gain weight?

• How to gain weight?
• Weight gain 
  
• Consult a doctor 
• Take about 500 g per week 

1.  Increase the intake of calories. 
2. Add ingredients high in calories.

• Take snacks. 
• Make moderate physical activity. 
• Get enough sleep. 
• Do weight training. 
• Stop smoking. 

How to gain weight? 

Before you go on a diet to gain weight, it is essential to consult your doctor before to eliminate any medical cause that could be the cause of weight loss or failure to grow. The regime for weight gain can be offered to people having no medical pathology and in particular against-cardiovascular indication.

Weight gain 

Take kilos must be gradual and balanced manner. 

Weight gain of about two pounds per month is still a reasonable goal. 

Caloric intake exceeded energy expenditure of the day. 

Observe the main meal of the day: breakfast, lunch and dinner. 

Adopt a balanced diet. 

Diversify food and eat everything. 

Meals must be wealthy: do not hesitate to come back for more. 

Consult a doctor

The advice of a doctor or a nutritionist is important, it will avoid mistakes. 

Take about 500 g per week 

500 calories more each day saves approximately 500 g per week. 

Increase the intake of calories 

Take a little more generous after your doctor meal. 

Add ingredients to high-calorie 

Do not hesitate to add butter or margarine on the dishes. 

Eat meat and fish with sauce. 

Eat avocados, olives, nuts. 

Eat cheese. 

Put the mayonnaise in salads. 

Add sour cream and eggs in a puree for example. 

Put grated cheese on pasta, vegetables, soups and soups. 

Butter, oil, and sugar should still be eaten in moderation. 

Do not eat a type of food such as sugars, for example. 

Take the advice of his doctor to ensure the absence of cons-indications and evaluate the necessary number of pounds to make. 

Eat snacks 

Snacks, taken during the day, increase the calorie intake. 

Take several snacks during the day: 10 / 11am, 16/17 h and 22 / 23h. 

Make moderate physical activity 

Physical activity helps stimulate appetite. 

Regularly practice a sport that engages all the muscles such as swimming or gymnastics, for example, to develop muscle mass. 

get enough sleep 

Sleep a lot and at fixed times. 

Do weight training 

Strength training is probably the best way to take 2 or 3 pounds. 

Stop smoking 

Quitting smoking is obviously very beneficial to health but also because smoking cessation increases appetite.