However, the fact remains - a tall and thin guy in the hall, among the most powerful "jocks", is just as "comfortable" that your grandmother is at a rave party. But complexes are not so bad, they can be overcome. But when it comes to exercise ...

TIPS FOR HIGH CULTURALISTS

LOOKING at Lou Ferrigno, it's hard to believe that the famous giant (195 cm tall, 125 kg of steel muscle!) Was once a thin, lanky teenager. Meanwhile, at seventeen years old, the future legendary champion weighed only 69 kilograms. And this is with a two-meter growth!

However, Lou managed to overcome the incidents of genetics and thus once again broke the stereotype of "size" that had developed in sports: a long-distance runner should be lanky, a gymnast, on the contrary, should be "compact", and a bodybuilder should not be taller than average.

However, the fact remains - a tall and thin guy in the hall, among the most powerful "jocks", is just as "comfortable" that your grandmother is at a rave party. But complexes are not so bad, they can be overcome. But when it comes to exercise ... Having barely settled down on the bench, you try to squeeze out a trifling thirty-kilogram barbell, and you feel as if you grabbed a five-ton dump truck. In addition, the head hangs off the bench all the time: four reps - and the neck is already cramping from tension. Maybe squats will be easier? If! Better back to the "torture" bench ... By the end of the training session you curse your two meters, bitterly regretting that you were not born a dwarf.

TYPICAL "BRAKE"

Tall and thin people (ectomorphs) find it extremely difficult to build muscle.

This is how nature created them: long, matching bones, muscles (dystrophic, as if after a serious illness), a very fast metabolism (everything instantly "burns out"), weak bone structures, unsuitable for a fight with "iron" ... Ectomorph gain a pound " mass "- the same difficult task that a fat man to lose 10 kilograms of fat accumulated over the years. And that is easier for the fat man. He can, as before, lie in front of the TV - if only he ate less, but the ectomorph needs to redraw his whole life. To gain “mass”, he must once and for all connect fate with sports.

If you are an ectomorph and you want to build “mass” like Schwarzenegger's, start working in two directions at once. The first is to increase the caloric intake of the diet, and the second is regular resistance training. One is meaningless without the other. Loaded with calories and not exercising, you will remain with your bony thinness. But in addition to this, your skinny torso and pasta legs will be separated by a sagging roll of fat in the waist area. And about the same disappointment awaits those who bring themselves to a pulp in the gym and do not get enough calories and high-quality proteins. At best, you will grow slowly, slowly, like turtles do. And at worst, you will become a victim of overtraining. And at the same time, in order to build your body, destroy it cleanly.

ESSENCE OF "MASS"

However, diet is a relatively easy task. The main strength test takes place in the hall. It is clear that it is much more difficult for a tall bodybuilder to gain "visible" mass than his undersized counterpart. Do you notice an extra centimeter on a tall body, obtained in the sweat of your brow? It is on the short man that he immediately catches the eye. What's the conclusion? Ectomorphs need complex, basic exercises - bench press, deadlift and squats. They use several muscle groups at the same time, and this is exactly what is needed for enhanced growth of the entire body musculature.

Until you have gained enough "mass", do not lean on isolation exercises (movements involving one joint, one muscle, or even one muscle head). Simple common sense dictates that you cannot shape something that does not yet exist.

Squats are vital for the tall bodybuilder to balance the upper and lower body. The fact is that the legs of an ectomorph almost always lag behind the torso and arms in development. For Lou Ferrigno, "fitting" the legs was perhaps the hardest test in life. “I“ stretched my legs ”to exhaustion, squatted all day and night,” he recalls. - And this hellish work eventually gave a "bomb" result! "

TRAINING TIPS

Since your first priority is to build meat into a lanky skeleton, base your first year training plan on simple, time-tested principles. Never mind different newfangled systems - they are created “for” a small majority, but you are a special case. Only work with free weights (dumbbells and barbells), and only occasionally on block devices. The simulators give an insulating load, and you (at first!) Do not need this at all. Moreover, when creating their cars, manufacturing firms are usually guided by the average, not your proportions. Of course, most simulators can be somehow adapted to suit your needs, but all this, believe me, will bring little benefit. Your long limbs will restrict the already small range of motion in such machines, which means that the overall effectiveness of the exercises will be limited. Meanwhile, if you tighten your head a little, any "machine" exercise can be replaced by an exercise with free weights. For example, Lou Ferrigno, who did not fit into a prone leg curl machine, rocked his hamstrings on a regular horizontal bench, tying a dumbbell to his ankles.

How often should you visit the gym? At the initial stage, work each part of the body once every four days, at the advanced stage - once every 5-6 days, and when you can call yourself experienced - once a week. Build a training regime based on the traditional split-system: divide the body in half (top and bottom), and train them alternately. Three training days - one "day off", or even four training days - and one rest.

The number of sets is 6-8, reps is 5-7. This is the ideal scheme for building "bulk". Rest a little more than usual between sets, say 90-120 seconds instead of 60. But no longer than two minutes, otherwise the muscles will cool down. The most important thing is to train hard. No science and no tricks will help you with your genetics if you don't train fanatically, fanatically and again fanatically.

RESULT

If a tall bodybuilder makes progress so hard, is it really worth the effort? Decide for yourself. I will say one thing: with regular training, your shortcomings will begin to flow smoothly into advantages. The chest will become more powerful, the shoulders will expand, and in combination with the naturally narrow waist, all this forms the same majestic letter V that every bodybuilder dreams of.

Lats and trapezoids are the same. In the beginning, they simply do not exist. But having built them according to all the rules of competent "pumping", you will turn your torso into a diamond of the highest cut. However, be realistic: you are unlikely to be able to become a Schwarzenegger in the very near future.

“Yes, to“ pump up ”a professional“ mass ”, for example, such as that of the same Lee Priest, it took me about twice as long, - says the professional Roland Kickinger (195 cm tall). “But you know what? I wouldn't change places with him for any money! "

FOOD RULES for tall bodybuilders

Increase calories

IF you want to gain mass, start by increasing your daily calorie intake by 20 percent. Not less, because otherwise you will not notice any difference, and not more, because you can overload your diet. Increasing calories doesn't mean eating more in one sitting. Just "insert" another meal into your routine - either between breakfast and lunch, or between lunch and dinner. But that's just to start, because ideally you should eat six times a day.

Your diet

PLEASE NOTE that protein should make up 25-30 percent of your total calories. Its daily "dose" is 2–2.5 grams per kilogram of body weight. Keep fat at the level of 25 percent of total calories and no less, the ectomorph does not need to greatly limit itself in fat. Otherwise, your diet should consist of carbohydrates, preferably complex carbohydrates such as pasta, oatmeal and potatoes.

Nutritional supplements

The HIGHEST bodybuilder must give his body all the opportunities to grow, so start exploring the supplement market now. Supplements are especially effective when taken within an hour before and one to two hours after exercise. Do a "loading" course of creatine (20 grams per day - 5 grams in four divided doses). After that, switch to the "maintenance" regimen: on "weekends" and 45 minutes before training, take 5 grams of creatine. Skeletal muscles convert it to phosphorocreatine, a substance vital for muscle contractions.
Approximately one hour after training, be sure to take about 5 grams of BCAAs and wash them down with a carbohydrate drink. Amino acids will help your body to stimulate protein synthesis, and a carbohydrate drink will help offset energy costs. And for the next workout you will come fully armed.

BE HEALTHY! GET HEALTHY! STAY HEALTHY!

I wish you success and Gladiatorial victories in life and sports.

If you even apply small things to small things,
It will be big soon: apply only often

"The most unbearable people are men who consider themselves brilliant, and women who consider themselves irresistible .."
/ Aselen /

We've translated, revised, and revised Greg Knuckles' epic foundational article on how muscle volume and strength are related. The article explains in detail, for example, why the average powerlifter is 61% stronger than the average bodybuilder for the same muscle volume.

Surely you have seen this picture in the gym: a huge, muscular guy does squats with a 200 kg barbell, puffing and doing a few reps. Then a guy with much less massive legs works with the same barbell, but easily does more reps.

A similar pattern can be repeated in the bench press or deadlift. Yes, and from the course of school biology we were taught: the strength of a muscle depends on cross-sectional area (roughly speaking - from thickness), but science shows that this is a strong simplification and this is not quite the case.

Cross-sectional area of \u200b\u200bthe muscle.

As an example, look at how a 85-kg guy presses 205 kg from his chest:

However, much more massive guys cannot come close to such indicators in the bench.

Or this is what 17-year-old athlete Jason Lopez looks like, who himself weighs about 77 kg, and squats with a barbell of 265 kg:

The answer is simple: strength is influenced by many other factors besides muscle volume.

The average man weighs about 80 kg. If a person is not trained, then about 40% of his body weight is skeletal muscles, or about 32 kg. Despite the fact that the growth of muscle mass is very strongly dependent on genetics, on average, a man is able to increase his muscle mass by 50% over 10 years of training, that is, add 16 more to his 32 kg of muscles.

Most likely, 7-8 kg of muscle from this increase will be added in the first year of hard training, another 2-3 kg - over the next couple of years, and the remaining 5-6 kg - over 7-8 years of hard training. This is a typical pattern for muscle growth. With an increase in muscle mass by about 50%, muscle strength will increase 2-4 times.

Roughly speaking, if on the first day of training a person can lift a weight of 10-15 kg to biceps, then later this result can grow to 20-30 kg.

Squat: If you squatted with a 50-pound barbell in your first workouts, this weight can grow to 200 kg. This is not scientific data, just for example - how strength indicators can grow. When lifting for biceps, strength can increase by about 2 times, and weight in squats - 4 times. But at the same time, muscle volume increased by only 50%. I.e it turns out that in comparison with the increase in mass, the force grows 4-8 times more.

Of course, muscle mass is important for strength, but perhaps not decisive. Let's go over the main factors affecting strength and mass.

Muscle fibers

Studies show that the larger the muscle fiber, the greater its strength.

This graph shows a clear relationship between the size of muscle fibers and their strength:

How strength (vertical scale) depends on the size of muscle fibers (horizontal scale). Research: From Gilliver, 2009.

However, if absolute strength tends to grow with a larger volume of muscle fibers, relative strength (strength in relation to size), on the contrary, falls.

Let's see why this is happening.

There is an indicator for determining the strength of muscle fibers relative to their volume - “specific tension” (we will translate it as “specific force”). To do this, divide the maximum force by the cross-sectional area:

Muscle fibers: bodybuilders' specific fiber strength is 62% lower than lifters

So the thing is that specific force is highly dependent on the type of muscle fibers.

The relationship between strength gains and muscle volume

If you got to these lines, then you already know that muscle strength is influenced not only by their size (which are responsible for only about half of the increase in strength).

In this case, it would be interesting to look at studies where all these factors are summed up and which ultimately answer the question: how much muscle growth gives rise to strength?Surprisingly, there are very few such studies.

For starters, it's interesting to look at this recent study, where scientists found a very weak relationship between increase in quadriceps volume and leg press strength after 5-6 months of training (untrained men and women from 19 to 78 years old).

Here's what the results looked like:

Each point is the result of a specific person. Horizontal: growth in muscle strength, vertical - growth in muscle size. On average, both have grown, but mathematics shows a weak relationship between these parameters.

Another 9-week study found that the relationship between muscle growth and muscle strength depends on how you measure it. But nevertheless, with any measurement methods, this study also showed a very weak relationship between the increase in strength and muscle volume: from 2% to 24% of the increase in muscle strength was explained by an increase in their volume.

Another study showed an association after 12 weeks of training, with muscle gains having a 23-27% correlation with strength gains.

This study involved people with at least 6 months of training experience and who were able to squeeze at least a barbell from their chest. After 12 weeks of training and research, there was a clearer relationship between gains in muscle size and strength.

The increase in lean muscle mass accounted for 35% of the gain in strength in the barbell squat and 46% in the gain in strength in the chest press.

In the second study with experienced athletes, a much longer observation period was taken - 2 years. And over such a long period, the correlation between the growth of muscle mass and strength was more pronounced: 48-77% of the gain in strength in different exercises was explained by the increase in muscle mass.

The vertical line in all graphs shows the% increase in lean muscle mass. Horizontal improvement in strength in various exercises.

If you combine the results of all these studies into one picture, then you can identify the following patterns:

• Among untrained people, the growth of mass and strength correlates weakly with each other.
• The more trained people become, the more stable the connection between the growth of volume and strength.
• In elite athletes with extensive experience, the correlation reaches 65-90%, that is, an increase in muscle volume gives 65-90% of an increase in strength. Data: Brechue and Abe.

The connection between the weight of the powerlifting champions (horizontal scale) and the record weight of the projectile (vertical scale) is curious:

April 21, 2017

What nicknames and descriptions do not come up with for relatively thin guys, although in fact this type of physique is called ectomorphic.

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

Moreover, the main "scourge" of people with this type of build is that it is extremely difficult for them to gain muscle mass. There is even an opinion that it is generally unrealistic to pump up a thin guy.

Of course, this complexity most often lies in the misconceptions due to which ectomorphs train in the same way as people with a different type of constitution, due to which their progress is significantly slowed down.

Therefore, if you are already desperate to build impressive muscle mass, have tried all types of training, or are just going to the gym for the first time - this article is for you 😉

We will also consider not only how to train thin guys correctly, but also why this supposedly “disadvantage”, with the proper approach, can turn into great luck and a real advantage.
So let's go!

The professional bodybuilding industry literally imposed on the broad masses the opinion that ectomorph is the least successful type of addition, which loses even to endomorphs, not to mention the mesomorphic type, which is considered the standard. However, in reality, everything is completely different.

Think of body types as features of the “source material,” that is, your build before you start your training. Over the years, the type of addition can change, the same happens with regular physical exertion, therefore it is extremely wrong to perceive this condition as a sentence.

WHAT ARE THE PROS OF BEING AN EKTOMORPH?

Let's talk about the most unambiguous "bonuses" of this type, even if you think you are out of luck:

1. Ectomorphs look athletic even when they are lightweight;
2. You will have no problem creating relief;
3. Ectomorphs often do not even need drying;
4. This type of build promotes mobility and is great for all sports;
5. There is no need to scrupulously follow a diet.

The last point is controversial, because any thin man, with the wrong diet, will sooner or later begin to gain weight, and if there is no constant load and exhausting training, the weight will be more in the form of fat, which is not very good.

Addition types (before active workouts):

Types of addition (after active workouts):

Pump up for a thin guy: progress with active training:

Let's 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 fitness is about the same. More often than not, these two people will listen to a not very interested instructor and start doing the same program, the same exercises, without even changing the general regimen.

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

Because endomorphs are more prone to gaining mass (but not pure, but together with a fair amount of fat). At the same time, calories will be spent from constant physical exertion and in addition to muscles, excess fat will gradually go away. And the one who weighed 70 kg, at best, will advance by some 1-2 kg.

All these are the consequences of thoughtless copying of the same programs and the lack of an individual approach.

As a result of this attitude, it is customary to consider ectomorphs to be such "losers" who cannot gain weight, no matter how they swing. Nevertheless, you need to change your approach to business and progress will magically begin to move much faster.

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If you really want to understand how to pump up a skinny guy and have already started putting together a workout program for skinny guys, FIRST, IT IS IMPORTANT TO REMEMBER THE BASIC RULES:

• Nutrition is your "everything". Without it, all plans to gain muscle will not be successful;
• The training should consist of at least 80% of basic (complex) exercises;
• For the first 6-12 months, isolated movements can be completely excluded;
• Training should preferably be in power mode (no light weights, except for drop sets and other "chips);
• Trainings strictly 3 times a week (it is extremely important to devote time to high-quality recovery);
• Sleep for at least 8-9 hours.

How to pump up a thin one: secrets and tricks for an ectomorph

The main mistake of ectomorphs is most often that a trainer / instructor, who does not really care about your results, will put you on simulators, give you a lot of isolating exercises that are much easier to do, and will not even watch the technique.

Nevertheless, experienced trainers in the first 6 months give ectomorphs exactly 1 exercise for biceps, which destroys all their ideas about training, because the lion's share of the audience is actively trying to lean on this muscle group.

Why is the insulation not as good as we would like at first?

Quite simply, basic or multi-joint exercises that use a lot of muscle mass create a much greater hormonal response. As a result, all muscles are actively growing, not just those that you are training.

HERE EVEN WAS A RIDDLE WITH AN APPOINTMENT, WHICH IS OFTEN ASKED TO UNEXPERIENCED ATHLETES:
There are two identical people, one actively trains the biceps, giving the rest of the muscles little time, and the other, on the contrary, actively trains everything, doing only 1-2 exercises for the biceps;
Which person will grow powerful arms as a result?

If you answered that someone who is actively leaning on the biceps, then the answer is not correct.

• First, active biceps training most often leads to overtraining, which will slow growth.
• Second, biceps exercises do not create a strong hormonal response.
• And thirdly, this is contrary to normal physiology. Therefore, those who actively train their legs, back, shoulders and do general exercises (for example, burpees or thrusters) will build bulk biceps much faster. It is trite because the human body does not know how to grow in one place, excluding the rest.

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

What you need to remember is that the more “basic”, that is, the more voluminous and functional the movements are, the more muscle fibers they use, the better they will contribute to mass gain in general. That is why experienced coaches never give beginners a lot of isolated exercises, and some even exclude them for six months or a year.

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

So, we already figured out that training for skinny guys (ectomorphs) should be hard, powerful, with enough rest between sets.

Even if the result does not come quickly, remember: a thin guy can be pumped up as well as an “ordinary” one, the main thing is to follow the rules of nutrition and training regime.

LET'S NOW BRICK TO TRAINING MODE.

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

1. Each workout should begin with a warm-up (5-7 minutes, various swings, bends, etc. At the end of the warm-up - a couple of sets of the main exercise with an empty bar);
2. Training duration (excluding warm-up) - 45-50 minutes;
3. Rest between sets - from 1 to 1.5 minutes (the heavier the weight and set, the more rest, but no more than 2 minutes)
4. Rest between exercises - 2 minutes;
5. At the end of each workout, 10 minutes of cardio or cool-down / stretching.

If everything is clear with stretching, then it is worth clarifying about cardio.

Most often, ectomorphs avoid this type of load, explaining this "where are we, are we not fat?", Which is fundamentally wrong. One has only to look at professional sprinters and be surprised at the mountain of muscles with which they manage to rush around the stadium at great speed.

Cardio is needed, but cardio has to be right! Sluggish jogging is more suitable for those who are overweight.

Your option should be more "strength" types of cardio:

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

Firstly, this will further improve the hormonal response, and secondly, it will prevent the body from getting used to the monotonous load with ordinary exercises, forcing the muscles to grow even faster (muscle growth is adaptation to the load that you give them).

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

Your guideline should be 6-10 reps.

That is, in heavy movements (for example, deadlift), it is better to do a minimum, that is, 6. In some simpler ones, for example, lifting dumbbells for biceps, pressing dumbbells standing / sitting, etc., up to 10, but no more.

The weight should be selected so that the last repetitions are given with difficulty, even if you decide to do it 5-6 times.

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Also, when composing a training program for the thin, do not forget about one important clarification.

(!) It is better for ectomorphs to avoid standard splits.

Of course, as an exception, you can take something classic, for example:

1. Back / triceps;
2. Chest / biceps;
3. Legs / Shoulders.

However, not on a permanent basis.

Your best "friends" should be full body workouts or top / bottom split.
Therefore, the following option would be much better:
1. Whole body;
2. Upper body;
3. Lower body.
This way, you will not overtrain your muscles, but will provide maximum hormonal response.

In addition, such workouts are much better for assessing your progress in various exercises.

The best exercises for ectomorphs

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

When choosing exercises for skinny guys, it is also very easy to overdo it with unnecessary stress on your legs and back. It is enough to do deadlifts, squats and Romanian deadlifts in one workout. If the legs can still withstand this load, then the back will become the weak link.

THEREFORE, THE FOLLOWING EXERCISES SHOULD ALWAYS BE PRIORITY:

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Conclusion

• It is important to understand that an ectomorph needs heavy strength training.

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

• It is also important to remember about the progression of the load, that is, increasing the weight from the first to the last set.

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

• You also need to understand that the key to success lies not only in the training itself, but in nutrition.

Think of all your efforts as a car. Training is his body and everything under the hood, and food is fuel. No matter how promising and powerful the car is, it won't budge without "fuel".

The same thing happens to the body, it is worth consistently not getting enough sleep for one hour, not eating the right amount of protein, carbohydrates and fats, as all progress will slow down, up to a complete stop.

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Finally, don't expect quick results. Getting pumped up for a skinny guy is not such a big problem as many people think, but everything takes time!

The problem with skinny people most often is that they give up before they see the first real change. Therefore, focus on the goal, train as it is necessary for your type of addition, and you will soon see that the desired results will not be long in coming.

The taller a person is, the more difficult it is to gain muscle mass?

The issue is resolved and closed.

since our muscles are protein, basically, toooo .... well, my personal opinion is that you need a lot of protein foods .. cottage cheese, milk, meat (red), fish ...

If a guy, then it is desirable that he went to the gym, naturally. And so - almost any, you can consult the seller. Whey and Sinta are probably the most popular.


And in your diet 2g of protein for every kg of your weight. When you eat for the slaughter, then you can already think about sports nutrition. And now it's better to buy a gainer if you really want to throw out the money.


Just if you logically train your brains a little, then the sport food is for those people who cannot take 2g of protein per kg of weight. Okay, if you weigh 50-60kg, what if 90+? This is already very problematic.

• First of all, one should proceed from the total calorie content. 2200 including training is, most likely, even lower than your energy expenditure. I think that with your height / weight ratio, you can safely increase it to 3000-3500 kcal. The B / W / Y ratio looks good. But again, with your weight / height, there will be nothing wrong (and even vice versa) if instead of 22 g of fat there is 50-60 (if I am not mistaken, this is the norm in accordance with food hygiene), and coals are above 300. How something like that.

  maksimalnij ves skolko mozes vzatj za 4 podhoda

  what without kidneys or fat, a crowd of idiots .. protein is the second name for protein, not steroids. finally, in order for the muscle to grow, it needs amino acids and proteins, you need to eat like an elephant, or at least drink them in powder form. people amaze, do not know fucking, but you have to answer.

  Beer with sour cream.

  Better before protein or plowing normally, and after a gainer you love

  This doesn't happen. The point of gaining muscle mass is to consume more calories than you expend for full recovery, ideally if a little more than you need. In this case, there will not be much fat on the mass. Exceptions are athletes on steroids.

  push ups

• if a person is skinny, then he will not pump up much

  
  Where did people get such "deep" knowledge?)
  There are a ton of examples of exceptions.
  =========================
  The good news is the comment about a skinny that won't pump up VERY MUCH - bullshit. He just needs more time.
  Bad news - xs like you, but I personally do not see any prospects for gaining DRY mass on a gainer. You will gain fat anyway. Another thing, 10 kg of fat on a body of 50 kg and 100 kg, you must agree, looking differently.
  This dude doesn't have a small body. With a sports pet, of course, it will be a little faster, but right away it makes no sense to use it in a rocking chair, first at least proper nutrition. + Still depends on your height.
  Whoever writes that it is easier and faster with steroids, then they are only half right. It is faster, but not easier, with steroids you have to train almost EVERY day.
  Now the answer to the question is: I don't know. It is not a fact that the body will become EXACTLY this way.