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Hardgainer Ectomorph Anatomy

answer 2014

Hardgainer Ectomorph Anatomy |

There are various factors that determine the type of headheiner. I will focus on those inherent in ectomorphs. So, the phenotypic constitution of the body of ectomorphs is determined by several groups of factors, namely:

anthropomorphic (morphological)

thinness (genetically determined),

thin bone (for example, the ability to grasp the brush with your own fingers),

narrow shoulders, feet and hands,

relatively large limb length and relatively short trunk;

take a test for anthropomorphic signs of ectomorph

myological (histological)

the predominance of oxidative fibers in the main muscle groups (for more on this, see: How to train with a poor composition of muscle fibers),

short muscles (muscle abdomen) (for more on this, see: Hardgainer muscle potential),

incomplete innervation of muscle fibers (for more on this, see: Abbreviated training, or the effect of hard gainer);

biochemical

high metabolic rate (see: Deficiency of body weight: causes and methods of eliminating them),

low testosterone levels (see: How to increase testosterone levels) and (or) other anabolic hormones (see: Ectomorphs about insulin),

high activity of myostatin - a protein compound in the body that controls the synthesis of muscle cells at the DNA level,

high levels of cortisol (see: The amount of time for training);

neurophysiological

high sensitivity of the central nervous system to stresses and, as a result, quick getting used to them, which complicates obtaining efficiency from even the work program itself (see: Why do you still look like a beginner roll).

A slow increase in lean body mass may be due to one, several, or many of the above factors..

These anthropomorphic and morphological signs limit muscle growth, are anatomical obstacles to muscle growth. Biochemical and neurophysiological factors interfere with the process of protein synthesis in the body and, as a result, muscle hypertrophy.

Apparently (an unproven opinion, that is, the authors assumption), the most common root cause of the phenomenon called a hard gainer is a poor composition of muscle fibers, that is, the predominance of oxidative muscle fibers over glycolytic ones. The fact is that in different types of muscle fibers there is an uneven activity of metabolic processes (at the level of nutrient metabolism, hormone production). So, to ensure the vital activity of slow fibers, it is quite enough to manage the relatively reduced activity of anabolic processes. Therefore, presumably, the composition of the fibers in large muscle groups determines both the level of hormonal levels and the metabolic rate of proteins, fats and carbohydrates in the body. This, in turn, uniquely affects the overall development of anthropometric, biochemical and, possibly, neurophysiological qualities.

Read also:

Hardgainer muscle potential

Muscle fiber composition

82 comments on Anatomy of the Ectomorph Hardgeiner

Temirkan:

02/06/2018 at 22:04

Hello. I am 16 years old, height 185 weight 65. I am an ectomorph. Ive been swinging for a year now and gained 10 kg of current. But on the Internet it is written that ectomorphs are weak, but I would not say that I am weak. With a deadlift I lift 170 kg. Press do 65kg for 10 reps. Weight gain is very bad. Not a gram of fat. When I contract muscles, I can even count the muscles). help with mass gains. Very hardy

To answer

Who am I:

11/14/2017 at 22:37

Hello, please, now I have a weight of 60-62 with a height of 176. Am I going out clean ectomorph? Sort of like yes. But when I entered the gym, I very quickly went out to 70-75kg of weight (bench press and squat) and didnt bother much. On the other simulator (I dont know what is called), I sat down for the first time and lifted 60-65kg 30 times and wasnt tired a lot. In general, I mean that the ectomorph seems to be a weak type, and I will be stronger than many in the rocking chair, everyone said that its like that in general. In general, the question is, am I a pure ect or not, what do you think? And also, like an ectomorphoph with testosterone compared to other types? Ps: I am writing from the phone if that. Not very comfortable.

To answer

:

11/15/2017 at 10:07

You can find out how ectomorph you are in the special ectomorph calculator: http://h2g.info/hardgainers/calculator-ectomorph/

Regarding testosterone, there is no data on the correlation of this hormone with the type of physique. there is evidence of a correlation with the type of muscle fibers, which, in turn, can affect hormonal activity.

To answer

Marat:

07/04/2017 at 16:33

Hi, my weight is 68 kg with a height of 176 cm, I am an ectomorph in physique, noticed that I had a little fat in the abdomen and also on my sides. Now I eat intensively 4-5 times a day, go to the gym! What do you think, what is the reason is it because of the lack of exercises for the press (I dont do them at all) or is it because of the excess of calories? I dont really want to dry out, as I gained with difficulty and want to continue, but I dont want to lose weight at all! Thanks for the answer

To answer

:

07/04/2017 at 16:50

this is a feature of your physique: you are probably not a pure ectomorph, but with a share of endomorphy. this is expressed in the fact that part of the surplus calories goes not only to build muscle mass, but is also deposited in adipose tissue in the waist area. abdominal exercises can improve this situation

To answer

Arthur:

04/02/2017 at 21:50

Hello. I am a typical hard gainer.,

Weight 54 with a height of 177. The site is full of information about gaining weight, but I would like to learn about a set of fat that I dont have enough. Is it more effective to eat less often and for many, or all the same fractional nutrition? Tell us more about the process of fat collection in ectomorphs if it is possible, in which cases, it is typed, burned, time, etc. Thank you.

To answer

Vitaliy:

11.24.2016 at 01:22

good afternoon. I have such a question how many weeks or months should be engaged in one training program and how often do I need to change the program to achieve at least the slightest progress?

thank you in advance!

To answer

:

11.24.2016 at 08:38

All individually. There is no single answer to your question. While the program gives a result, you can not change it.

To answer

Ruslan:

06/29/2016 at 00:06

I am an ectomorph, weight 62kg with a height of 176cm, which sports supplements do you recommend taking for muscle gain? (Gainers, proteins, etc.)

To answer

:

06/29/2016 at 14:39

creatine monohydrate (any brand in a dose of 1 teaspoon per day), any high-quality protein (at a dose of 100 g of powder per day, provided that the protein contains at least 80 g / 100 g of powder)

To answer

Igor:

07/08/2015 at 12:12

Hi! Im 16 years old, my brother is 14, I wanted to ask how old can I take protein? And will there be harm from it at our age?

To answer

Valery:

07/01/2015 at 00:10

Hello! I would like to know about the BCAA, is it harmful in something or is it all a myth? In what quantities should I use it? And how many years (minimum) can I take it? (To my son 16)

To answer

:

07/01/2015 at 08:47

good afternoon! read more about BCAA in our article: http://h2g.info/aminokisloty-bcaa-v-vide-dobavok-v-proteinah-i-produktah-pitanija/

If you use BCAAs of verified (known) manufacturers, then by default they will not do any harm. At 16, you can take.

To answer

Michael:

06/26/2015 at 14:08

By anthropomorphic signs, Im not good at ectomorphs (2 points), but can I, for example, be an endomorph-hardgeiner or mesomorph-hardgeiner, because muscle mass is difficult to gain, although fat is pretty good, I generally before losing weight and starting classes 111 kg weighed.

To answer

:

06/26/2015 at 14:14

sure you can! simply the most frequent guests in the category of hard-to-gain muscle mass - ectomorphs.

To answer

Stas:

04/23/2015 at 20:17

Hi. Is the protein harmful in any way and what effect does it have on the ectomorph organism? How old can I take it, weight 58 kg I want to start taking protein, does it help with something and which one should I take?

To answer

:

04/23/2015 at 20:22

Your low weight is caused by inadequate calorie intake. If you simply add protein to the diet, then the mass will not grow anyway. The paramount task is to increase weight due to high-calorie foods, which do not include protein.

To answer

Ruslan:

03/21/2015 at 09:18

Hi, I need your help. I have very narrow shoulders, compared to my peers! I dont know what to do, maybe it's because I suisy? Help, I hope for your help!

To answer

:

03/21/2015 at 10:39

how tall and shoulder width are you? (on how to correctly know the width of the shoulders is shown in the figure here: http://h2g.info/hardgainers/calculator-ectomorph/¹3/)

To answer

Ruslan:

03/25/2015 at 08:55

My height is 172-173.5cm, shoulder width 34.5cm

To answer

andreykuznets:

03/11/2015 at 10:54

can or should ectomorph hardgainer take boost testosterone drugs ?

To answer

:

03/11/2015 at 13:41

can. but there are nuances. more about them here: http://vk.com/hardgainers?w=wall-47502707_864

To answer

Vadim:

01/29/2015 at 22:24

Hi, I'm 16 years old weight 58 height 172Can such a program be used and effective ?: pon.-bench press 3 sets of squats with a bar-3 sets, pull-ups for a neck-3 sets, medium-press-3 sets, neck for bridge-3 approaches, pull-ups on the rope-3 approaches, spot-push-ups-3 approaches, for biceps with dumbbells 3 approaches, and bench press-3 approaches. According to the calculator, I am ectomorph 6.6 points. Such a program will work?

To answer

answer 2013

Vladimir Yakovlev:

01/14/2015 at 14:23

Hello for ectomorph, how many workouts do you need per week and whether you need to give all your best to the maximum, and how many more exercises you need to complete in one workout?

To answer

:

01/14/2015 at 14:33

about the number of workouts per week: http://h2g.info/days/ everything else - individually.

To answer

Vladimir Yakovlev:

01/14/2015 at 15:45

Thank you

To answer

Sasha:

01/13/2015 at 16:14

Hello, Im an ectomorph, my weight is 56 kg. My muscles grow very slowly, I dont know what to do! I would like to find a program for biceps, triceps, back (latissimus muscles), legs, chest, and thats all. How many workouts per week, etc., I hope to the response)

To answer

:

01/13/2015 at 16:34

The programs available on our site are primarily focused on ectomorphs. Therefore, take any program that you liked, and train on it.

To answer

Sasha:

01/13/2015 at 21:24

Hmm, but if I suppose I dont know how to deadlift, a dead loop, etc. more precisely, I had problems with these exercises. How can I replace them, otherwise they are in every program (and I also dont use protein gainers, etc. really pump up?

To answer

:

01/13/2015 at 21:34

Deadlift is one of the key exercises for ectomorphs. If it is not performed, then pumping up is much more difficult. Tip: you need to learn how to perform this exercise. On the other hand, for ectomorphs there are programs without deadlift. Here is one of them here: http://h2g.info/prisedanija-na-20-povtorenij-sistema-treninga-rendalla-shtrossena/

To answer

Sasha:

01/13/2015 at 21:55

So I found a program from another site but excluded Thursday from it and then I get just 3 days of training for 6 muscle groups, look at the site, is it possible for 56 kg and height 165 this program? And again, the question is about add. Can sports do without it??

:

01/13/2015 at 23:10

no. From such a program, ectomorphs usually lose in mass, rather than gain. actually the program on that site is written for advertising sports nutrition, no more.

Sasha:

01/14/2015 at 14:19

Uh ... even like that (((Ive read your articles I brought myself such a program: Monday-exercise for biceps 3 sets, bench press 3 sets, squats 3 sets, Friday triceps 3 sets, pull-ups with a grip 3 sets, pull-ups on a rope 3 approach. Or something else to change, but the main thing is that without a stand-up, or if you have a similar program for these muscle groups?

:

01/14/2015 at 14:28

normal program. can train!

Sasha:

01/14/2015 at 16:11

Umm .. I found a rival of an ectomorph here, did I get 6.5 there, that is, am I not completely ectomorph? And I have to search for the program again?

:

01/14/2015 at 16:13

what for? signs of ectomorph you dominate. and there are almost no ectomorphs.

Andrei:

01/12/2015 at 20:13

Hello, I have such a problem, I need your help, or rather a training program! Im 16 years old, according to calculations, Im an ectomorph, Ive been engaged in Greco-Roman wrestling for 2 years, after training I go to the rocking chair, I perform these exercises: approaches, dumbbells for biceps 4 sets, for the chest 3 sets, squats 3 sets, and press 4 sets! But, unfortunately for 2 years I didnt achieve anything, weighed 50 and now 54 but my muscles hardly grow. Now 54kg height 167- 170cm I go to the gym 4 times a week, workout 5 times a week. I ask you to help me, really both had lost all desire to engage ,, prompt programku, food article what ever! I hope you!

To answer

:

01/13/2015 at 09:03

optimize your workouts (probably by reducing the number of classes per week. For your age and weight you have too many classes. Use program A or program B). Also increase the average daily calorie intake (to start with 20 percent). and you will succeed!

To answer

Andrei:

01/13/2015 at 14:54

Thanks for the answer, optimize your workouts, i.e. make them less intense?

To answer

:

01/13/2015 at 15:13

can be optimized due to the volume of the load, the intensity of the load or the frequency (number) of training. in the previous comment it was suggested to optimize your training based on the number of classes.

To answer

Andrei:

01/13/2015 at 15:51

Ill do a good job 3 times a week, I will try according to program A, but how can I replace the deadlift? And can I add exercises for biceps and pull-ups with a wide grip (I want to pump up wings and have narrow shoulders ((), that is, I get 4 exercises and replacement?

:

01/13/2015 at 15:56

in the description of program A there is information you are interested in. If you add other exercises (for biceps, latissimus, etc.), you get another program. By the way, in program B (which we also recommend) there is a wider selection of exercises, including for these muscles.

Andrei:

01/13/2015 at 16:04

And for my height and weight, 2 or 3 workouts per week is better?

:

01/13/2015 at 16:08

2 rather than 3.

Andrei:

01/13/2015 at 16:16

Thank you for your work, in a couple of months I will write about the results, sorry for taking the time)

Rope:

11/19/2014 at 23:51

Hello. I have such a problem. My height is 175 and my weight is 70. I also have a big head. I look a little thin on the outside. I am an ectomorph?

To answer

Sasha:

10.30.2014 at 20:47

(+) (-) 2800! - this is the number of calories I consume per day.

I work only with basic exercises, 3 times a week, the weight of the barbell and dumbbell is large enough.

I recover well, sleep 8-8.30 hours, practically do not engage in active sports, I do not waste calories in vain.

Result - 1 PRECIOUS kilogram of muscle mass in about 1.5 months (!)

Why Precious? Because, my friend, apparently, has an endomorphic physique, he has already dried out a long time and is working on his program. As a result, I gained 4-5 kg in the same time, but relief for some reason is given to him with the same difficulty as the mass of me ...

To answer

:

10.30.2014 at 21:26

calories should be increased. either muscles begin to grow, or fat. 1 kg in 1.5 months. indicates a lack of calories. depending on what starts to grow (fat or muscle), it will be possible to already build a further strategy in nutrition.

To answer

Dmitry93:

12/07/2014 at 12:54

If weight began to grow?

To answer

:

12/08/2014 at 11:06

if its bad for you, reduce calorie

To answer

Artyom:

05.24.2014 at 01:52

http://h2g.info/hardgainers/calculator-ectomorph/results/

Hello, how reliable is this calculator?

In all calculators I am ectomorph, but not in this.

To answer

:

05.24.2014 at 07:42

this one is the most accurate because based on the assessment of various parameters

To answer

Artyom:

03/09/2014 at 23:41

Hello, I have a height of 181, weight 96. waist 92 bench press 110 6, squat 170 at a time, deadlift 205.

I have been studying for 3 years, I have been seriously studying for 2 years.

Wrist 17.5 diameter.

Starting weight 70. In 3 months of training on bars, the weight increased to 75.

Never been dry to the point of insanity, there was always a little fat.

My father also went in for sports, iron.

Do I have any chances for weight and power?

Is there a future in iron sports?

Thank you in advance.

answer 2014

To answer

Vitaliy:

02.02.2014 at 16:51

Hello. I am a typical hard gainer. My training experience is 1.5 years. During the year he gained 12 pounds in weight. Now my weight is 67 kg with a height of 178 cm. Over the past six months, the weight has not changed. Weight and strength always grew poorly, given the fact that I was always serious about observing the diet, rest and training, doing only basic exercises. Power: bench press - 65/10, squat - 85/15, deadlift - 100/10. To be honest, my hands are already dropping, I dont see the results from training, I dont know what to do. I read an article on strength training on your website, I want to try to apply it in my training, can you give any advice, what could be the reason for the stagnation? thank.

To answer

:

02.02.2014 at 19:31

You yourself answered your question by writing that you are a hard gainer. the main reason is genetic predisposition.

To answer

Anton:

01/14/2014 at 09:09

Good afternoon! Im still unable to determine exactly what my structure is .. even after reading all the factors above I dont understand .. Growth: 185 weight 79, worked mainly with basic exercises 3 months I gained 4 kg. Worker in 3 * 8 bench press - 65-70 kg, squats 3 * 8 - 55-60 kg, arms legs are basically long, but the muscles are a bit quite as it seems to me :) what kind of addition I still have?

To answer

:

01/14/2014 at 10:45

ectomorph

To answer

Alexey:

01/03/2014 at 17:29

My name is Aleksey, height 183 cm, weight 72 kg, in March 2013 weighed 54 kg, scored by July 66, and threw out of jaundice in August, paused until November, in November starting from 64 he scored 71, I didnt use the sport, bought a gainer because weight does not go any further. For more than a month now I have not seen any weight gain, working weights in basic exercises are growing, but it seems to me that I just have not reached the peak of my abilities and use low weights. Squat - 90, Bench Press - 70, standing up for biceps - 35, standing - 90 (added to training only 2 weeks ago). But I dont see any changes on the scales, what can you advise? and am I a hard gainer? if only 2 factors speak of it, 2 fingers between the biceps and the elbow and an almost complete girth of the bone (but not full on the left hand)

To answer

:

01/06/2014 at 21:40

Alexey, use the information on our website (articles, sections of the main menu), including the proposed training programs. High probability that you are a hard gainer.

To answer

Oleg:

12/22/2013 at 18:46

Hello

I am 16 years old, my weight is 73 kg, my height is 181, I work out on a rocking chair three days a week, I try to eat more protein (cottage cheese, milk, eggs). I am an ectomorph by physique, but my friend is training with me and I am much wider and heavier.

What is my physique? And is it possible to study according to the program for endomorphs?

Thank you for your attention, waiting for an answer

To answer

:

01/07/2014 at 11:49

if you are an ectomorph, then do the programs for ectomorphs, not endomorphs. besides try to eat more cereal products (cereals, pasta) than protein.

To answer

Ivan:

12/14/2013 at 16:27

GROWTH 184 WEIGHT 60 took up to the army for about a year for a year. Press 60 no longer works no matter how hard I try to just rape my body. the mass does not grow. dense nutrition. I tried the protein to no purpose, the relief is drawn but very small, everything stopped on one thing. I tried to load myself up to the gag reflex. freaked out, dropped out of the gym for 10 months now, Im not doing it, starting to grow quietly, the belly has gained 5 kg, I want to start exercising again, but I'm afraid of failure ((

To answer

:

12/14/2013 at 16:35

Do not despair! Forget about raping your body. Start training competently. We recommend working on our training programs. You will succeed!

To answer

Ivan:

12/14/2013 at 16:39

thank you very much. could you tell me which of your methods to use?

To answer

:

12/14/2013 at 16:43

work on this program: http://h2g.info/traininga/

To answer

Ivan:

12/14/2013 at 16:47

this is the best site! admin respect you)

:

12/14/2013 at 16:54

thank!

Wadim:

11/20/2013 at 22:48

Hello! I look just like a beginner pitching, although I have been training for several years, and the last 2 years are generally regular. Height 190, weight 73 (maximum 75), bench press 80x12, 100x1. Biceps from 20 kg per arm, depending on what exercise. Deltas, back, press are fine, but I cant gain mass in any way. If you stop training - the weight drops to 70. What to do?

To answer

:

11/20/2013 at 23:05

1. start to eat more calories. your diet obviously does not allow your muscles to grow.

2. review your training system.

To answer

Ruslan:

08/12/2013 at 12:31

Hello. I weigh 65 kg, press 70 2 times, stand-up 80 10, squat 70 10. I have been doing it for 4 months. weight increased by 8 kg, bench press increased by 35 kg, deadlift by 50 kg, squat by 40 kg. i am hard gainer?

To answer

:

08/12/2013 at 12:33

no

To answer

Anton:

07/29/2013 at 17:48

growth177, weight 66, press 85 2 times, deadlift 130kg 4 times, 5% subcutaneous fat, I am a hard gainer?

To answer

:

07/29/2013 at 21:06

how much time (months / years) do you swing?

To answer

Anton:

07/31/2013 at 14:23

I have been doing it for 7 months

To answer

:

07/31/2013 at 14:34

How many kilograms during this time increased strength in the basic basic exercises, as well as how much body weight has grown over these 7 months.?

To answer

Anton:

07/31/2013 at 16:33

the bench press grew by 15 kg, traction by 30 kg, I rarely do squats, body weight increased by 2-3 kg.

:

07/31/2013 at 17:41

let's say you are not genetically gifted, the main reason seems to be your ectomorphic somatotype. On the other hand, a possible cause of slow muscle growth is the wrong training technique..

Novel:

06/07/2013 at 21:53

Height-165cm, weight-51kg, wide, very easy to gain muscle, but I cant get fat, to continue to swing (sadness) what to do?

To answer

:

06/07/2013 at 22:50

if you easily gain muscle, then what is the problem?

To answer

Yaroslav:

03/09/2013 at 12:36

Thank you very much for the information given on your site. Finally I found the information I needed and the principles of training for ectomorphs.

To answer

Andrei:

02.16.2013 at 18:12

I weigh 60, height 173, press 70 2 ... I'm Hardgeiner?

To answer

:

02.16.2013 at 18:25

Apparently, you are an ectomorph. the hard gainer is determined by the rate of muscle mass gain. however, most hardgainers are ectomorphs

To answer

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