![]() ![]() ![]() 3-4 full-body cardio sessions either after strength training or on the days in between. However, 1 day a week must be a day off.Inclusion of supersets of non-competitive exercises, for example, bench press, imitation of rowing, in each training session, during the drying phase. ![]() The optimal dosage of one exercise is 10-15 repetitions with breaks between 3 approaches, lasting 45-60 seconds.Training with weight – 4 times a week with a clear division into upper and lower.Endomorph trainingĪdherence to the following recommendations will help to achieve positive results in endomorph bodybuilding: The muscles of an ectomorph train well for building strength. This especially applies to the quadriceps and gluteal muscles. a slow metabolism that makes getting rid of fat incredibly difficult.weak and lethargic limbs with thin wrists and bones, wide knees and elbows, large deposits of fat on shoulders and thighs.Representatives of this somatotype can be described as dense and soft. They incredibly easily increase both muscle volume and fat layer, as a result of which their muscles do not have sufficient relief. Typical for an endomorph: inclusion of gainers and protein shakes in the menu even between snacks on days without training Īn ectomorph should monitor the daily caloric content of the menu, not allowing it to be underestimated, and enrich it with fatty meats, dairy products with a higher fat percentage, peanut butter, nuts, avocados.Most ectomorphs find it difficult to gain weight and muscle mass. They are satiated too quickly and therefore malnourished, or, as a rule, have too fast a metabolism from birth. The following recommendations will help to bypass this: Such a scheme provides sufficient aerobic and anaerobic load, and leaves the optimal amount of time for recovery, which will help increase volume and form the desired muscle relief. Do not give up completely, but limit the cardio load as much as possible – 10, maximum 20-minute, but quite intense or heavy cardio sessions after strength training.Give primary attention and most of the time to squats, pull-ups, deadlifts, bench presses, as well as exercises for simultaneous training of muscle groups in different parts of the body.Optimal load and time for recovery, which promote muscle growth – 3 strength training sessions per week. All major muscle groups should be worked on each. Heavy loads should be moderate in volume, but performed with high frequency.The following recommendations will help an ectomorph bodybuilder to intensify the process of forming voluminous and relief musculature: underdeveloped musculature or long sinewy muscles Įctomorph is a classic hardgainer. Their naturally accelerated metabolism does not allow them to quickly gain weight and show high performance in gaining muscle mass and increasing strength.an elongated face with a high forehead and protruding chin.tall, but there are also ectomorphs – thin women of short stature.EctomorphĪ novice bodybuilder is a representative of this somatotype, it is easy to recognize in the gym. An ectomorph is characterized by: A person’s somatotype is a body type determined genetically which depends on the speed and peculiarities of metabolism, susceptibility to diseases and psychophysiological differences in temperament, which Hippocrates divided into 4 groups: sanguine, choleric, phlegmatic, and melancholic. Doctors have been working on the typology of somatotypes for thousands of years. We will list only those physique gradations that are most often used today among physiologists and doctors.Īmong athletes, sports doctors and physiologists, it is common to use the typology of Harvard professor William Sheldon, who in 1940 distinguished 3 somatotypes – ectomorph, mesomorph, endomorph. In 1954, special atlases were compiled, on the basis of which an adult can be assigned to one of these somatotypes. Having determined your body type according to Sheldon, you can find out which system of eating behavior and training scheme is best for you to achieve maximum results in bodybuilding. ![]()
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