10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

Hardgainer muscle potential

working muscle fibers

Hardgainer Muscle Potential |

One of the main features of ectomorphs, limiting the ability to muscle hypertrophy, lies in the features of their muscle configuration. Firstly, the genetics of ectomorphs implies the presence of short muscles (muscle abdomen) and, accordingly, long tendons. The shorter the abdomen of the muscle, the smaller its cross-sectional area, and therefore less potential for a set of large mass and large volumes. Thus, muscle fibers in a muscle with an anatomically short abdomen are represented in smaller numbers, and muscle bundles are relatively short in length. This can be demonstrated with biceps. So, with muscle tension, the relative size of the abdomen is set by the length of the section between the elbow bend (at an angle of 90 degrees) and the beginning of the muscular bulge (tendons are concentrated in this area): the longer the tendon section, the shorter the muscle abdomen. The ability to fit two or three fingers in this area already indicates that the tendons are long and the muscle abdomen is short.

The second key feature of the muscular structure of ectomorphs is a relatively small percentage of working muscle fibers, or, in scientific terms, white fast muscle fibers (glycolytic metabolism), designated as type 2B. These are the muscle fibers that are included in the work during an intense anaerobic exercise, that is, when performing athletic exercises. It is this type of muscle fiber that is prone to marked hypertrophy..

So, ectomorphs have short muscle branches (abdomen), that is, a lower percentage of muscle tissue in the body than other phenotypic categories of people. Moreover, the percentage of working fibers in the total percentage of muscle tissue is inferior to non-working muscle fibers. In total, it turns out that the proportion of muscle fibers of the ectomorph that can be pumped will be significantly lower compared to, say, the muscles of the mesomorph. In turn, the less working muscle fibers, the fewer exercises and sets you can train them.

That is why the training programs demonstrated on this site are of a low-volume nature (the minimum range of exercises in a small number of sets). High-volume training for ectomorphs will cause "incorrect" (excessive) training stress of the body, which does not allow to grow muscles.

Important! Athletes whose body structure is determined by leanness (primarily due to the high metabolic rate), but at the same time the muscle structure does NOT coincide with that described in the previous two paragraphs, belong to the category of IZGEYNEROV, not hardgaynerov. Such people, who initially considered themselves hardgainers (being actually hidden isigainers), have the ability to grow muscle mass relatively quickly, and, after making progress, they like to mistakenly say that genetics is a secondary thing, and perseverance is too much for many hours labor in the hall is the only key to success. Realizing that people have different body structures, it is also necessary to understand that the reaction to the same type of training will be different. This means that a universal training superprogram is just a myth that encourages people to waste their time in the hope of obtaining super results. Only quasi-universal programs are possible - training schemes (models) for various types of athletes - hard gainers and isigainers, each of which, in turn, is divided into subtypes - ectomorphs, mesomorphs, endomorphs.

working muscle fibers

Let me remind you again that the vast majority of recommendations on this site are addressed to hardgainers-ectomorphs. Whereas advice (like those given by Arnold Schwarzenegger or other professional bodybuilders on many other thematic sites, without specifying to whom they are addressed, are suitable primarily for mesomorphic isigainers. Without knowing this, athletes of other physiological types follow them, but not I have to admit that athleticism is not the most successful sport for people of the ectomorphic type. They are genetically predisposed to the opposite sports - athletics. Therefore, serious achievements in bodybuilding are a phenomenon tough, but possible, and the path to it is long and hard.

Read also:

Hardgainer Ectomorph Anatomy

Muscle fiber composition

working muscle fibers

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