Ectomorph: body features, proper nutrition and training program for gaining muscle mass

How to determine your body type

Depending on the constitution, a person is classified as one of 3 types:

1. Endomorphic (hypersthenic).
2. Mesomorphic (normosthenic).
3. Ectomorphic (asthenic).

A novice bodybuilder should determine his type in order to choose the right diet and training program.

This is done in several ways, all of them are implemented at home.

Visual assessment method

Consists of analyzing external data:

1. Outline of the figure.
2. Relationships between individual parts of the body.
3. Characteristic parameters, such as: the width of the joints, the angle between the lower ribs in front, etc.

The visual assessment method is basic. It allows you to accurately determine your body type.

Wrist measurement

An auxiliary method proposed by G. A. Solovyov. Measure the circumference of the wrist and compare the result with the average data. For example, a girth of 17.5-20 cm indicates a mesomorphic physique.

In the absence of tools, the wrist is clasped with the thumb and middle finger. The type of constitution is identified by their relative position.

Height-weight ratio

The calculation is made using the formula:
B=P-110.

Here:

• B - optimal weight, kg;
• P - height in cm.

The result depends on how the actual mass of a person compares with the theoretical one.

A more accurate indicator is the body mass index, calculated by the formula:
I=B/(P²).

Here:

• B is the mass of a given person, kg;
• P—height in meters.

The normal value is I = 20-25 (mesomorphic structure).

Your physique can be calculated using the formula I=B/(P²).

Analysis of the physical tendencies of the body

Based on the following characteristics:

1. Metabolic rate.
2. Tendency to corpulence.
3. Reaction to loads.

Taking this data into account is necessary because most people combine different body types. For example, the external signs of a person indicate a normosthenic structure, while he easily gains weight like an endomorph.

Other complex formulas

A method is used to calculate the optimal weight, taking into account the person’s age.
The formula looks like:

B=50+0.75*(P-150)+(Age-20)/4.

Here:

• P—height in cm;
• Age - age.

The most accurate results are provided by complex formulas that take into account several parameters at once:

• optimal weight or body mass index;
• hip, waist and chest circumference;
• limb girth;
• the size of the folds in the skin.

The most widely used formulas are those of Chtetsov, Chernorutsky, and Heath-Carter.

Calculators published on the Internet simplify the calculation.

How to tell if you are an ectomorph

Ectomorph is one of three body types.

Male ectomorphs are characterized by the following external characteristics:

• high growth
• narrow shoulders
• flat chest
• fine boned skeleton
• long limbs
• no excess body fat

As a rule, body weight is below normal. They have great difficulty gaining both muscle and fat mass. This is due to a very fast natural metabolism (metabolism).

Ectomorph women are also generally tall, thin, and with poor muscle development. The figure is angular, the chest and buttocks are small, the body has a minimal level of fat.

A characteristic feature of ectomorph women is long limbs (legs longer than the body). In the fashion world, for example, most of the top models are of this body type.

In addition to the visual assessment method for determining somatotype , there are others.

Among them:

1. Height-weight method
2. Analysis of the body's tendencies
3. Methods of tables and calculations using special formulas
4. Anthropometric method (wrist and ankle measurements)

I would like to note that any body type - ectomorph, mesomorph or endomorph - is almost never found in its pure form.

Many people simultaneously have signs of three somatotypes. Therefore, determining the body type that a particular person belongs to is sometimes difficult.

It is usually established which characteristics predominate and which are minimally manifested. And based on the information received, a choice is made in favor of a specific addition.

For this, the most accurate type of determination is used - using tables and calculation formulas. They take into account many human parameters.

But even this method gives an error. Therefore, in science several of them are used at once (at least 2-3).

The main disadvantage of the formulas is the need for lengthy calculations.

That is why the method of measuring the circumference of the wrist and ankle has become popular among people. It's quick and easy.

Yes, the error of this method is higher than that of tables and formulas. But accessibility and the knowledge that there are almost no “pure” body types makes it possible to turn a blind eye to slight deviations in the results.

Let's move on to the numbers:

In ectomorph men, wrist volume is less than 17.5 cm

Typically, the difference between wrist and ankle circumference is 5-6 cm. This indicates that you have more ectomorphic characteristics.

If the volume of the ankle is 7-8 cm larger, then the upper body is ectomorphic and the lower body is mesomorphic (athletic, muscular). Then the body type is defined as ectomorphic mesomorph.

This situation happens especially often in women, when the measurements of the wrist differ significantly from the measurements of the ankles. The girth of the hand is less than 14.5 cm.

If you have identified an ectomorphic body type, the next step is to choose a training and nutrition method in accordance with this somatotype.

Who is an ectomorph

This category includes thin, lanky people.
They have a high metabolism, which makes it difficult to build fat and muscle. The most common diseases for them are:

1. Hypotension (caused by the predominance of the activity of the sympathetic nervous system).
2. Gastritis or stomach ulcer.
3. Vegetovascular dystonia.
4. Nervous disorder caused by excessive sensitivity.
5. Metabolic disease.

By psychotype, these people are predominantly phlegmatic introverts, demonstrate a penchant for mental work, and are often secretive and suspicious.

They are characterized by artistry and good resistance to alcohol addiction.

Features of an ectomorphic physique

The signs of this type of person depend on his gender.

Man

Ectomorphs are distinguished by:

1. Narrow shoulders and chest.
2. Above average height (in most cases).
3. Thin and long bones of the limbs, fingers, ankles.
4. No subcutaneous fat.
5. Relatively short body.
6. Angular figure.
7. Small joints.
8. Acute angle between lower ribs in front.
9. Ankles slightly larger than the circumference of the wrist.
10. An elongated face with a high forehead, a small nose, a weakly defined jaw.
11. Absence in the natural state (without special training) of muscle relief, their elongation.

Due to the equality of the shoulders and hips in width, the figure is similar to the letter “H”.

The circumference of the wrist is less than 18 cm (when the fingers are wrapped around the thumb lies on the middle nail), the weight is below optimal, the body mass index does not reach 20.

The man is ectomorph.

Woman

Representatives of the fairer sex have the following characteristics:

1. Slender, graceful figure.
2. Small breasts and buttocks.
3. Thin waist.
4. Beautiful long neck.
5. Good flexibility.
6. Long legs.
7. Thin hair.

Women of this type do not have great physical strength; their figure is of the “rectangle” type. Wrist circumference is less than 15 cm.

Disadvantages of the body structure

Ectomorphs have a hard time gaining muscle mass.
Due to the lack of fat reserves, excessive energy consumption due to physical work or emotional overload leads to protein breakdown. The results achieved during training are lost. To achieve the desired shape, they will have to spend more work than people with a different constitution. Ectomorph athletes cannot fall into the heavyweight category. The maximum weight for them, provided they take anabolic steroids, is 90-95 kg.

Due to the small size of the joints, strength and vigorous sports are contraindicated for asthenics.

Advantages

Asthenics benefit from the following:

1. Due to overall thinness, trained muscles look more impressive than those of people with other body types. An ectomorph athlete weighing 90 kg is superior to an athlete with a normo- or hypersthenic build weighing 150 kg in terms of the aesthetic merits of his figure.
2. They have the opportunity to eat intensively without the risk of gaining extra pounds.
3. They have good endurance, allowing them to achieve high results in long-distance running and other sports that involve long-term stress.

An example of the capabilities of an ectomorph is bodybuilder Frank Zane, an 8-time winner of the Mr. Olympia title.

Determining your body type

By the wrist

To determine your type of build, it is necessary to measure the girth of the wrist, since it is by the thickness of the bones that one can determine the somatotype, and the wrist remains unchanged when muscle or fat mass changes.

Features and rules of training for an ectomorph

There are many differences compared to standard programs.

Goal of training

Efforts are concentrated on gaining muscle mass.
Its growth is difficult, so if you focus on developing endurance and speed, progress will be significantly reduced. 1-2 groups are worked out per training session.

Duration of classes

Training is limited to 60-90 minutes. As time increases, muscles will stop growing due to overload and energy starvation.

Periodicity

The number of classes per week depends on energy consumption.
If a person is engaged in work:

1. Physical - 3 times.
2. Mental - 4-5 workouts.

Frequent training combined with physical labor prevents complete muscle recovery. This negatively affects their growth.

Muscle development

Exercises are selected so that each muscle group works once a week. This is the second condition for full recovery.

Number of approaches

The maximum number is 4, otherwise the muscle is overloaded, and the recovery period increases beyond 7 days.

Number of repetitions

Depends on what muscles are being worked:

1. Large groups - 6-8.
2. Small - 8-10.

Doing more than 10 repetitions is allowed only when working with the shins and trapezius muscles.

Rest between sets

Takes 1-2.5 minutes to ensure recovery. After heavy exercise, rest even more.

You should focus on the sensations in the muscles and begin a new approach only after the feeling of fatigue in them has been relieved.

Basic and isolated exercises

The first type is the main one. Isolated ones are used to a limited extent.

Number of exercises

Depends on the type of muscle:

1. Large groups - 3.
2. Small - 2.

If only 1 group is worked out in a lesson, the number of exercises is increased.

Training and nutrition

Despite the fact that in most cases, ectomorphs have a hard time with strength sports, this does not mean that the path to such disciplines is closed for them. Moreover, all the disadvantages of the somatotype are easily converted into advantages. For example, the lack of a tendency to accumulate fat allows you to not particularly monitor the quality of your diet.

So, to gain muscle mass, an ectomorph needs to maintain a high calorie content and add an organic amount of all types of protein. Increased energy consumption is achieved by increased basal metabolism.

Another important feature is planning a training program. Unlike mesomorphs, who grow from any exercise performed with sufficient intensity, red fibers in ectomorphs are in great deficit relative to white ones. For their development and hypertrophy, they must create a suitable base. This means that the training process must take place in the shortest possible time with maximum efficiency. But in return, ectomorphs, like mesomorphs, get the opportunity to train more often than endomorphs do. This is also due to fast metabolism.

If the ectomorph trains for longer periods, he will definitely develop white endurance fibers. In the gym, these people are called "wolves" because they are able to produce impressive results in the mass/strength ratio and are able to perform 30% more work per set compared to other types. The preferred training style for CrossFit is workout; it allows ectomorphs to gain a clear advantage over athletes with other somatotypes.

How to avoid burning muscle mass

Follow the rules:

1. Minimize aerobic exercise. They are done only at the beginning of training for the purpose of warming up. Classes are based on heavy basic exercises.
2. Prevents the feeling of hunger. They eat heavily and have a hearty breakfast.
3. Lead a sedentary lifestyle between workouts.
4. They avoid stressful situations and are less nervous.
5. They sleep a lot.
6. Use a gainer or other protein-carbohydrate supplement between meals. The dose recommended by the manufacturer is reduced by 2 times. Drink casein at night.

No later than half an hour after working in the gym, you should eat a dish with a lot of carbohydrates. Until their deficiency is replenished, the body will not begin to build muscle protein.

An ectomorph should avoid burning muscle mass.

There are three different types of human body shapes:

Ectomorph , energetic, thin, fast;

Endomorph , plump, wide and slow;

Mesomorph , fairly muscular, average.

All these body types differ greatly from each other in the speed of metabolic processes in the body.

In the body of an ectomorph, processes proceed rapidly. Excess weight does not threaten a person of such a physique. He has long bones, a thin body, little fat, and very lean muscles. Gaining muscle mass is difficult for him, but if he succeeds, he looks very slender and aesthetically pleasing, thanks to the complete absence of fat and narrow bones.

An endomorph, on the contrary, easily gains a lot of weight. Metabolism - metabolic processes, that is, the “burning” of fats, proteins and carbohydrates in the body occurs slowly. In addition, the energy requirements are also small. Therefore, their body is soft, loose, and there is an excess of fat mass on the face. People of this body type usually gain muscle mass quickly. But, unfortunately, it is soft and loose. The main problem for this type of people is excess fat mass, which is extremely difficult for them to get rid of.

Mesomorphs are distinguished from others by their developed muscles. The muscles are voluminous, the bones are thick and wide. People of this type, without any problems, gain muscle mass, sometimes without even noticing that they look too square and strong.

The above information is very important when creating an individual effective nutrition plan. Each body type reacts differently to the composition and diet. Let's now look at specific body types.

How to strengthen ligaments and tendons

This must be done before starting intense training.
Perform special exercises in which the load is your own weight or small weights. They are divided into 2 groups:

1. Dynamic. Acceleration and soft braking efforts alternate. Examples: jumping, throwing a metal ball from hand to hand.
2. Static. They assume long-term effects on ligaments and joints. Example: an athlete stretches the chain with his hands, as if trying to break it.

In addition, they do pull-ups on the horizontal bar and do bench presses.
To maintain cartilage and tendons in good condition, eat dishes with gelatin, pectin or agar-agar. Preparations and food supplements with glucosamine and chondroitin, vitamin complexes are useful.

Training program for ectomorph two-day split

Suitable for beginners.

1: Chest-triceps-shoulders-abs

On the first day the following exercises are performed:

1. Bench press, 3 sets of 6-8 reps.
2. The same on an incline bench, 3x (6-8).
3. Bar press, 3x10.
4. Push the barbell from the chest while lying down with a close grip, 3x (6-8).
5. French bench press, 3x (8-10).
6. Standing chest push, 3x (8-10).
7. Standing lateral raise of dumbbells, 3x (8-10).

Complete the workout by lifting the body on an inclined bench (twists), 3-4 approaches to failure.

2: Back-biceps-legs-abs

Second day exercises:

1. Seated chest row, 3x8.
2. Bent-over barbell lift 3x6.
3. Deadlift, 3x6.
4. Standing biceps curl, 3x (8-10).
5. Hammer curl with dumbbells, 3x (8-10).
6. Weighted squats, 3x(6-8).
7. Calf raises with weights or in a special simulator, 4x (12-15).

Finish the session with leg raises on an incline bench, 4 sets to failure.

Ectomorph training three-day split

For asthenics this is the best option.

1: Chest-triceps-abs

On the first day, perform the following exercises:

1. Bench press, 3x (6-8).
2. The same on an incline bench, 3x (6-8).
3. Lying dumbbell lateral raises, 3x (8-10).
4. Bar press, 3x (8-10).
5. Push the barbell from the chest while lying down with a close grip, 4x (6-8).
6. French bench press, 3x (8-10).
7. Triceps work on the upper block, 3x (10-12).

Finish the workout by lifting the body on an inclined bench, 4-5 approaches to failure.

2: Back-biceps

Second day exercises:

1. Seated chest rows, 3 sets of 8 reps.
2. Bent-over barbell raise, 3x6.
3. Bent-over dumbbell raise with 1 arm, 3x (6-8).
4. Deadlift, 3x6.
5. Barbell curls for biceps, 4x (8-10).
6. The same with dumbbells with rotation of the forearms (supination). 3 sets of 8-10 reps.

Finish the workout by lifting the barbell to the biceps with an overhand grip, 3x (8-10).

3: Shoulders-legs-abs

Exercises of the third day:

1. Standing chest raise, 3x8.
2. Seated dumbbell press, 3x (8-10).
3. Raising arms with weights to the sides while standing, 3x (8-10).
4. “Shrugs” with a barbell (shrugs), 4x (12-15).
5. Weighted squats, 3x(6-8).
6. Leg press, 3x8.
7. Calf raises with dumbbells in hands or in a special machine, 4x (12-15).

The complex is completed by raising the legs on an inclined bench, 4 sets to failure.

Four-day split for an ectomorph

They switch to this program after a year of training. Days of study and rest alternate. After the cycle, take a 2-day break.

First day

Works the chest, front delts, abs, triceps:

1. Bench press, (3-4)x(6-8).
2. The same on an incline bench, (3-4) x (6-8).
3. Lying dumbbell lateral raises, (3-4) x (8-10).
4. Working out the pectoral muscles in a hummer machine, 4x (10-12). In the absence of one, do any isolated exercise for this group.
5. Bent-over arm extension with a small weight, (3-4) x (10-12).
6. Working out the triceps on the upper block with a small load, 4x (12-15).
7. Raising a medium weight in front of you, 4x (8-10).

Finish the workout with crunches on an incline bench, 4-5 sets until failure.

Second day

Exercises for rear deltas, back and biceps:

1. Upper block row to the chest, 4x (6-8).
2. Bent-over barbell push, (3-4)x(6-8).
3. Row of a horizontal block to the stomach, (3-4) x (8-10).
4. Lifting the body with the back muscles while the legs are fixed (hyperextension), 4x (8-10). Can be replaced with deadlift, 3x (6-8).
5. Concentrated dumbbell lift with biceps (elbow rests on thigh). 3-4 sets of 10-12 times.

The complex is completed by working the biceps on a block with a light weight, (3-4) x (10-12).

The third day

Pump up the abs, legs and shoulders:

1. Dumbbell press up from the shoulder while standing or sitting, 4x (8-10).
2. Raising your arms to the sides with weights, (3-4) x (8-12).
3. Dumbbell shrug, (3-4)x(10-12).
4. Squats with additional load, (3-4)x(6-8).
5. Leg press. 3 sets of 8-10 times.
6. Leg extension on the machine, (3-4) x (10-12).
7. Calf raises with dumbbells in your hands or on a special machine. 4 sets of 10-15 repetitions.
8. Leg bending on the simulator. 3-4 sets of 8-10 times.

Finish the workout by lifting your legs on an inclined board, 4-5 approaches to failure.

Fourth day

Perform heavy exercises for biceps and triceps, light exercises for the pectoral muscles, and work out the abs:

1. Bench press with a narrow grip, 3-4 sets of 6-8 reps.
2. French press with a dumbbell sitting and lying, 3-4 sets of 8-10 reps.
3. Lifting barbells and dumbbells, (3-4) x (8-10).
4. Work on the hummer simulator, 4x (8-10).
5. Lifting the body on an inclined bench, 4-5 approaches to failure.
6. Pullover with dumbbell, (3-4)x(10-12).

The complex is completed with hammer bending, 3-4 sets of 8-10 times.

For ectomorphs there is a special program for sports.

How to determine your somatotype?

There are several ways to determine your body type:

• according to anthropometric data;
• along the intercostal angle;
• according to wrist measurement.

You can determine your body type based on anthropometric data as follows: the physical indicators of the body are measured, and then, using formulas, you can draw conclusions. This method is considered the most reliable. It is used in health centers and fitness clubs.

The advantage of the second method is its simplicity. To determine your own somatotype, it is enough to feel the lower border of the ribs with your hands. By placing your thumbs on them and repeating their line, you can see that an angle has formed. If it is less than 90 degrees, then the human body is classified as an ectomorph. If the angle between the thumbs is more than 90 degrees - endomorph. Accordingly, a right angle indicates that a person is a mesomorph.

The method of determining a person’s body type by measuring wrist circumference gives an insufficiently accurate result. However, its advantage lies in its simplicity. It is enough to clasp the wrist with the thumb and middle finger of the opposite hand. If they overlap each other, the person is an ectomorph. For mesomorphs, only the touching of fingers is typical. In endomorphs, they do not touch each other.

In addition, the wrist can be measured using a tape measure or a meter at the narrowest point. The results are described below:

• endomorph - 15-17 cm for women and 18-20 cm for men;
• mesomorph – more than 17 cm in women and more than 20 cm in men;
• ectomorph - up to 15 cm in women and up to 1 cm in men.

The latter method is not accurate; it is used only as an auxiliary method to help determine a person’s body type.

There are also special programs for determining a person’s somatotype. All you have to do is pass the test by answering simple questions.

Ectomorph workout six day split

Each lesson lasts 40 minutes and is dedicated to 1 muscle group. A scheme for a beginner with a lot of free time.

Monday - chest exercises

They do the following:

1. Bench press, 4x (6-8).
2. The same on an inclined board, 4x (6-8).
3. Lying dumbbell lateral raises, (3-4) x (6-8).

Finish the workout with a parallel bar press with an additional load, 4x (6-8).

Tuesday - exercises for back muscles

Perform:

1. Pull-up on the horizontal bar, 4x8. Can be replaced with chest pulls from the upper block.
2. Bent-over barbell lift, 4x6.

The complex is completed with deadlifts, 3x6.

Wednesday - triceps exercises

Do the following:

1. Close-grip bench press. 4 sets of 6-8 times.
2. French bench press. 4 sets of 8 times.

Finish the workout with a French press with a dumbbell with 2 hands in a sitting position, 4x8.

Thursday - biceps exercises

Training order:

1. Standing biceps push, 4x (8-10).
2. The same with dumbbells while sitting, 4x (8-10).

At the end of the exercises, lift the barbell onto the biceps with a reverse grip, 4x (8-10).

Friday - shoulder exercises

Do the following:

1. Standing chest push, 4x (6-8).
2. Dumbbell swings to the sides, 4x (8-10).

Finish the workout with a barbell shrug, 4x (10-12).

Saturday - exercises for leg muscles

Training order:

1. Squats with additional weight, 4x6.
2. Leg press on the machine, 4x (6-8).

The complex is completed by lifting the toes with weights, 4x (10-12).

Sunday is a day off

The athlete rests, sleeps a lot, and leads a sedentary lifestyle.
This program is not overly labor-intensive, so you can work on your abs every day.

When performing exercises, the weight is selected so that the bodybuilder cannot do only the specified number of repetitions.

Training programs for girls

Women are offered a lighter version with the following differences:

1. There are more isolated exercises. They put less strain on girls’ weak joints and ligaments.
2. The most difficult exercises are excluded. These are squats with a barbell and deadlifts.
3. Exercises associated with large axial loads on the spine have been cancelled.

Despite the gentle regime, the proposed program allows you to achieve impressive results.

In the gym

It is recommended to start with a 2-day split.
On Monday they do:

1. Dumbbell bench press. 4 sets of 12 reps.
2. Bent-over dumbbell raise with 1 arm, 4x10.
3. Wide grip lat pulldown to the chest, 4x10.
4. Hyperextension, 4x (12-15).
5. Working out deltas in a sitting simulator, 4x (12-15).
6. Extension of the arm with a dumbbell from behind the head. 3 sets of 12 times.
7. Lifting dumbbells for biceps while sitting on an inclined bench. 3 sets of 12 times.

On Thursday, they work the lower body by doing the following exercises:

1. Squats with light weight (can be done on a Smith machine), 4x12.
2. Deadlift on straight legs, 4x (10-12).
3. Lunges with a light load, 3x10.
4. Bend legs on the machine, 3x15.
5. Calf raises with dumbbells in hands, 4x15.

Complete the workout with crunches on an inclined bench, 3x (12-15).

There are also sports programs for ectomorph girls.

Exercises at home

Workouts are carried out using your own body weight and 2 stacked dumbbells.
On Monday do the following exercises:

1. Wide grip push-ups, 4x (10-15). If the muscles are still weak, focus on the knees. All subsequent exercises are done with dumbbells. The load is selected so that it is not possible to do more than the given number of repetitions.
2. 1 arm dumbbell row, 4x10.
3. Pullover, 3x(10-12).
4. Seated press, 4x12.
5. Raise your arms to the sides, 4x (12-15).
6. Standing biceps curl, 3x12.
7. Extension of arms from behind the head, 3x12.

On Thursday they work the lower body. The first 3 exercises are with dumbbells:

1. Plie squats, 4x15.
2. Deadlift on straight legs, 4x12.
3. Lunges, 4x12.
4. Twists on the floor, 3x (12-15).

The complex is completed with the “plank” exercise: leaning on your toes and elbows, stay in this position for 40-60 seconds. Do 3 approaches.

Ectomorph (you can eat everything in large quantities)

Since the main problem of an ectomorph is a catastrophic lack of body weight, he should not worry about limiting himself in food.

Diet: consume at least 3.5 - 5 grams of protein per kilogram of body weight in one day; protein should provide about 30% of calories for the whole day. Carbohydrates should make up 50%, and fats about 20% of calories. In order to gain muscle mass, the calories received during the day must not be completely burned. It is also necessary to have high-quality protein, clean fats and carbohydrates in the diet. The daily norm should be at least 2000 - 2500 calories.

For this body type, calories consumed are of primary importance. Ectomorphs are recommended to eat every 2.2-3 hours. If you have a very busy daily routine and don’t have time to eat as often as you need, then you can use special mixtures that replace normal nutrition, as well as sports drinks and high-calorie “bars.” If possible, take food and drinks with you so you don't go hungry for a long time.

Supplements such as protein and carbohydrate-protein mixture should be taken daily, twice a day. To replenish the energy needed for effective training, supplement your diet with keratin.

An ectomorph needs to carefully monitor the correctness and regularity of meals before and after training. Do not be afraid of excessive consumption of carbohydrates: practice shows that nutrition before training, especially food rich in carbohydrates, reduces catabolism (destructive processes) during strength training. Also, after training, such food promotes an anabolic effect, that is, tissue repair and growth.

Conclusions and advice

Due to their thin physique, ectomorphs have a harder time achieving good results in bodybuilding than other people.
Success is based on hard work and strict discipline. The following tips will help:

1. After completing the exercise with a working weight, you should take the maximum possible. Violation of technique (cheating) is allowed if it is not possible to overcome the load without it.
2. It is necessary to master relaxation or meditation techniques. They help bring yourself to a state of calm and relaxation in any life situations.
3. For a speedy recovery, it is useful to exert a stretching effect on the muscles. You should master and regularly practice several relevant exercises from hatha yoga or European-style gymnastics.

It is required to pay special attention to enhanced nutrition with an emphasis on slow carbohydrates (porridge, black bread, fruits) and the organization of proper rest.

What are body parameters?

Body types are a conditional classification of the most typical body constitutions into ectomorphs, endomorphs and mesomorphs. The scientific theory of human somatotype was developed by William Sheldon in the 1940s and was based on statistical analysis of anthropological parameters of male students. At the same time, scientists did not separately consider the characteristics of women’s physiques.

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The ectomorph body type is a thin, tall man, the endomorph is a body type that is prone to gaining excess weight, and the mesomorph is a classic athletic body type. Separately, Sheldon about the type of the specified types of physique are practically not found - real people have more pronounced and less pronounced characteristics of all three somatotypes.

Each of these body types has distinct metabolic and muscle performance characteristics. Ultimately, an endomorph often provokes obesity, while a mesomorph can have an athletic physique for the rest of his life - even with a minimal level of physical activity. In turn, ectomorphs find it difficult to gain weight in general and muscles in particular.