Are you one of those people who clocks in every day at the gym, eats well, takessupplementsand still can't see evolution in hypertrophy?
Naturally, some people have an easier time gaining muscle mass compared to others. This ease may be related to several factors, mainly genetics, metabolism and the biotype of each one.
There are three main types of body biotypes: the ectomorph, the mesomorph and the endomorph. The person who has difficulty gaining weight and lean mass fits into the ectomorph category.
However, although those with this biotype are naturally thin, this does not mean that body definition is a distant dream.
And with that in mind, Madrugão Suplementos created this post to bring you countless training, diet and supplementation tips, so that you can boost your muscle development. Follow!
Biotypes – do you know what they are?
As we said above, basically, there are three physical biotypes:
- Ectomorfo
- Mesomorfo
- Endomorpho
The mesomorphic biotype defines those people who find it easier to lose weight and gain muscle mass. They have a large bone structure, and appear to be an athletic type of physique. They are known to be the most “privileged”.
When we talk about endomorphs, we are referring to individuals who easily gain both muscle mass and fat. These people have a more rounded shape, and have difficulty losing fat, as their metabolism is slower.
The ectomorph biotype is a nice term to name the known “bad skinny”. The main characteristics of the ectomorph are accelerated metabolism, difficulty gaining weight, thin bones and short shoulders.
Why should the ectomorph mass gain strategy be different?
People with the ectomorph body type have the fastest metabolism, which makes the body burn fat easily. If you have this biotype and maintain a daily training routine, with long sessions and still do heavy aerobic training, for example, your results will be completely impaired. Not being able to reach the minimum amount of calories per day is also another determining factor in the hypertrophy of an ectomorph.
Without a doubt, ectomorphs find it twice as difficult and take longer to build muscle. But that doesn't mean it's impossible. So pay attention to our tips and put them into practice to achieve your goals!
Diet for ectomorphs
The maxim “eat like a lion” has never fit as well as it does here. The ectomorph needs to eat well if he wants to gain muscle mass, as this biotype needs to eat a lot of calories to be able to build muscle.
In addition, with the practice of strength exercises, the energy needs will be increased and if you do not reach the amount of macros, there will not be much progress.
But, let's be clear: it's not to go out eating just anything. Unless you want bad health and a protruding tummy, your diet needs to be balanced and made up of healthy foods.
And how will you know what to eat and the ideal amounts? With the help of a nutritionist!
But until you start your follow-up with this type of professional, we'll give you some tips to include in your eating routine:
- Include high-calorie and nutritious foods (sources of lipids) in intermediate snacks
Instead of consuming something that will satisfy you in a few mouthfuls, try to consume foods with a higher energy value, such as unsaturated fat sources, such as avocado, peanut butter, nuts and other oilseeds, seeds, butter, olive oil and among others.
Fats should compose an average of 20% of the total calories ingested.
- Increase the amount ofproteinon your menu
Anyone who has been training for a long time already knows: proteins are essential for muscle growth, as they are responsible for regenerating muscle tissue and producing more lean mass.
But, for there to be a good result in hypertrophy, it is necessary that the body synthesize more protein than the ones that are being broken down in the tissues, due to the exercises. Therefore, the “protein balance” needs to be positive.
Higher protein intake also helps to retain muscle mass, warding off catabolism (the loss of mass that occurs when the body uses its own muscle as an energy source).
“Does this mean I should consume any type of protein and want it?” None of that. The proteins that will really help you build muscle are the lean sources, with a high biological value. Here are some examples:
- Eggs
- chicken fillet
- Fish (e.g. tuna and sardines)
- Lean beef cuts (e.g. duckling, lizard)
- Leite
Protein should make up about 30% of the diet, with an intake of between 1.2 to 2 grams of protein per kilogram of body weight per day.
- Choose good sources of carbohydrates combined with the strategy
There are two types of carbohydrates: fast absorbing and slow absorbing. Those with the ectomorph biotype can use both types, but in a correct and balanced way.
In post-workout, for example, fast-absorbing carbohydrates (called simple carbohydrates) are best used, as the insulin spike will help feed the muscles quickly, which facilitates recovery.
At other times of the day, slow-acting carbohydrates (called complex carbohydrates) are important for building muscle, as they gradually release energy into the body, favoring anabolism.
- Examples of simple carbohydrates: English potatoes, white rice, white bread, pasta, banana.
- Examples of complex carbohydrates: sweet potatoes, brown rice, whole grain bread, whole grain pasta, yams, cassava, oatmeal, granola.
Carbohydrates should make up about 50% of the diet, with consumption ranging from 2 to 2.5 grams of carbohydrate per kilogram of body weight per day.
training for ectomorphs
In addition to proper nutrition, training for ectomorphs needs to be effective. For this to happen, you need to have a well-crafted muscle routine and guided by a professional.
In the beginning, the most important thing is to form a solid training base. Bet on multi-joint exercises, which work all the muscles, and leave it to think with small groups when you have the most refined technique.
Some examples of compound exercises are squats, deadlifts, bench presses, and pull-ups on a chin-up bar.
Another golden tip for ectomorphs is to use the principle that less is more. Instead of prioritizing quantity, focus on the quality of your workouts – basing your workouts on higher intensity and lower volume (duration) exercises.
An exhausting and very long workout is not interesting for those who have a naturally thin shape, as it favors catabolism.
Long intervals are also indicated for the ectomorph biotype. Rest between 60 to 90 seconds before starting a new set, always prioritizing reaching the full range of motion to stimulate the entire muscles.
And, last but not least: respect rest. The pause between one workout and another, in addition to the division of the muscles further ahead (ABC system, for example), are indispensable for the muscular development of any biotype.
In addition, an ectomorph should go to the gym three to four times a week, with sessions of up to 45 minutes. Regarding aerobic training (walking, running, cycling), the ideal is to limit them to two or three times a week, keeping a moderate pace and a duration of up to 30 minutes.
Supplementation
We have reached a point that raises many doubts, not only for ectomorphs, but for all other body types. After all – what should supplementation look like?
Osfood suplementswill be great allies in the task of gaining more muscle mass. That's because these products help you reach the amount of calories and macronutrients much easier than you would get with food alone.
It's quite a mission, for example, to manage to ingest all the necessary protein throughout the day when the goal is to hypertrophy. In this way, protein supplements, such as Whey Protein, are excellent complements.
Another example of an interesting supplement for ectomorphs are hypercaloric supplements, or as they are often called “mass”. They contain a large amount of carbohydrates, fats and other nutrients in their composition, which helps to increase the consumption of daily calories.
Don't be intimidated and be persistent!
The first step in developing your shape is to put your lack of willpower aside and start training. Don't let genetic factors stop your will to be better, and give your best to each training session and the results will come!
We hope you've enjoyed all the tips we've given you. Share this post on your social networks if you liked it, and if you have any questions, leave your comment below.