Website design By BotEap.comBuilding muscle can be achieved, but only with good carbs and heavy lifting.

Website design By– ADJUSTMENT ADVICE:Deadlifts and other compound lifts are key to successful ectomorph muscle development.

Website design By BotEap.comLean is good, but more muscle is better. However, the extra hours of exercise in the gym may not give satisfactory results.

Website design By BotEap.comWhat’s going on?

Studies reveal that some people do not respond well to strength training. Successful tests in the group indicated on page 20 indicated that there was no improvement in the regulation of myogenin, a gene vital to promoting muscle metabolism, of the worst ‘responders’, while other individuals subjected to the same program of training experienced improved levels of up to 65 percent. However, this shouldn’t disappoint you. Not everyone responds in the same way with different training routines and by adjusting the intensity, frequency or volume of the training, those who respond poorly will obtain superior results.

Website design By BotEap.comBig mistakes that you are making

You are already thin and using the treadmill would be pointless. Long, slow-paced workouts will get you nowhere. Also, too many bicep curls and other isolation movements in your weight training only deliver minimal results. You need to focus more on compound movements like the bench press, deadlift, and squat, which work more muscles while providing a hormonal boost to build muscle. Isolation movements are still beneficial, although they should complement your main workout. You should spend about 80 percent of your training working your major muscle groups.

Website design By BotEap.comWhat to do

Four sets of compound movements of approximately 8 to 12 repetitions. However, efficient muscle building doesn’t require grueling hours in the gym. It is a waste to exercise 5 days a week, as this only speeds up your metabolism too much, making it difficult to build muscle. Aim for 3 quality sessions per week and keep your post-warm-up training period to a maximum of 45 minutes.

Website design By BotEap.comChange your diet

The good news is that you don’t need to be strict on carbohydrates, since what you will need for your muscles to absorb protein efficiently are sudden increases in blood glucose. Eat brown rice and other foods rich in complex proteins while consuming at least 2 grams per kilo of body weight. Compared to mesomorphs, ectomorphs must strictly follow adequate protein intake, as exceeding the limit will increase your metabolism rate and slow down muscle growth.

Website design By BotEap.comAdditional food for thought

Proper nutrition proves to be equally important for smart ectomorph training when it comes to building muscle tissue. More than endomorphs and mesomorphs, adequate supplement intake is essential. Carbohydrate and protein shakes are most beneficial when taken before, during, and after training sessions.

Website design By BotEap.comSmart moves

Ectomorphs should treat the deadlift as their best friend. If you have long arms, this will be a smooth ride and will involve your whole body, so expect to build up mass. However, while taller ones could still benefit greatly from squats due to their build, it will be more difficult particularly when going below parallel due to their long limbs. If you are tall and have long arms, leg presses would be a suitable alternative.

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