How to pump up if you are a skinny

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The internet is full of all sorts of weight loss methods. And yet there are many, many people suffering from the reverse problem. They cannot gain weight. They use offensive and not very offensive terms. According to science, people with such a physique and body constitution are called ectomorphs. Lean, usually with narrow bones and a minimum of subcutaneous fat. Today we will talk about how such a person can gain and maintain high-quality mass.

Why Some People Can't Gain Weight

If you think that a thin person is such only because he eats little, then you are mistaken. It is possible that he eats as much as you, and even more than you. The reason is metabolism. The body of an ectomorph can be compared to a stove: no matter what is thrown into it, everything will burn. Moreover, this stove is smart, and when you try to overload it, it turns on additional mechanisms that interfere with weight gain.

In the late sixties, in one of the US prisons, inmates were offered to participate in an experiment. Volunteers, among whom were not overweight, began to feed very abundantly until their body weight increased by 25%. Some of the participants were unable to gain weight, no matter how much they were fed. The diet of one volunteer was brought to 10,000 kilocalories per day, and he was unable to recover more than 18%. After returning to normal food, absolutely all inmates quickly returned to their original weight.

The ectomorph is programmed to be like this. When body weight increases, the ectomorph's appetite decreases. As the mass grows, the “stove” starts to work even more intensively.

If you really strive to gain mass, then you need to gain quality mass. The benefits of fat are few, but the harm is more than real. This means that you can get better only at the expense of muscles, and here it is important to immediately understand the difference between abstract "physical activity" and specific methods of gaining muscle mass.

What sport will help ectomorph

If you think that your skinny friend is like that because he does not play any sports at all, then you are mistaken. If he starts to run seriously, he may become even drier. We need a specific sport - power.

As soon as the ectomorph begins to pull iron, its relief will quickly appear. This is just the body's reaction to the physical activity that has appeared, that is, the muscles have gained tone. Continuing to work with the same weights is not enough to continue increasing muscle mass. It is necessary to constantly increase the volume of work, that is, either gradually, but constantly, from training to training, to increase the weight, or to increase the number of repetitions within reasonable limits. In general, it all boils down to a single principle:

At each next workout, you have to do a little more than the previous one.

Plus one kilogram, plus one repetition, but required. Forget about isolation exercises. Forget about 20-30 reps per set. No more than 10 times, with a weight close to your current limit. Naturally, with a very thorough warm-up and with a partner. Your workouts will only have a base and nothing but a base:

• press the bar from the chest;
• pull-ups and push-ups on the uneven bars (in perspective with additional weights);
• squats;
• deadlift (with great care!);
• the so-called soldier bench press (ask the coach, he will show you);
• jerk and snatch are very good exercises, but very difficult and traumatic (start them when the coach decides that you are already in good shape).

In general, amateur performance at the initial stages is dangerous, that is, you should not practice without the supervision of an experienced person or coach. You can simply die on the bench press when the barbell presses you down, and there is no one to remove it. Also, putting in the right technique will protect you from injury and help you progress better.

The rest will be done by the body due to your proper nutrition. We returned to nutrition again, because in this case it is most important.

What and how to eat

An example from the gym will be relevant here, when one guy got on the scales before class, then weighed again in the middle of the workout and returned to the weights after completing the session. Do you think he tried to estimate the amount of moisture lost during the session on far from accurate scales? No, he expected to see a gain in mass. Sounds funny. Where does growth come from? Perhaps he learned to get protein from the air? Often, illiteracy in body chemistry negates all efforts, and a person gives up, not seeing progress.

In fact, everything is very simple here, you just need to follow two simple principles:

• spend less calories than consume;
• comply with the rate of protein intake per day based on body weight.

A positive calorie balance is the only condition for growth. You can buy the most expensive, high-quality organic rabbit meat, which was fed the same organic carrot, but if your total daily diet contains less calories than your "oven" burns, then everything is in vain. You need to eat often and a lot.

Think you can't eat anymore? Your problem would be for obese people.:) After you start going to the gym, your appetite will increase greatly. Very much. Just start and see for yourself. True, along with this, the metabolism will also accelerate, but we will defeat it with calories.

There is much easier if there is often. Many people have very few meals a day. Only three, and sometimes two. For success, an ectomorph needs to eat 5-6 times a day, according to the regimen. One massive meal will not solve anything. Calorie intake should be distributed as evenly as possible throughout the day with an emphasis on the metabolic window (this is when everything is absorbed better and faster within an hour after exercise) after training.

The body will always strive for balance, and in the case of an ectomorph, this is thinness. You just have to either make the gym and the correct diet with your habits, or spit on all this right now, close this page, and then continue to complain about the injustice of life.

If you are still reading, it means that you have the will and willingness to change your diet. This is easier than it sounds. There are a number of foods, delicious foods that are also very high in calories.

You can even start not with food, but with what we add to food. For example, olive oil is very high in calories. Bananas are a great and delicious choice. Dried fruits. Bitter chocolate. The last two options are good in terms of volume and calorie ratio. They take up little space, they are easier to eat, and you get a lot of energy. From the more classic products, it is worth highlighting meat, fish, poultry, eggs, cheese, rice, potatoes and bread. There are actually enough such products. On the Internet, you can easily find calorie tables, choose from there those foods that you like and are available, and then start fantasizing with the menu.

Don't forget about your protein intake.

For a person who is moderately involved in strength sports and wants to gain muscle mass, 1.8 grams of protein per kilogram of body weight will be the norm.

Based on these simple rules, adjust your daily diet. To better understand how much you need to increase your daily calorie intake, you can calculate the number of calories consumed at which your weight does not change. Then you increase the result by 15%, go to the simulator, eat according to the amendment and evaluate the result. Began to actively deposit fat in the sides? Reduce calories. Nothing happens? You increase.

Discipline combined with progressive weights in training will yield results. The rules that are forcibly instilled in yourself will become in no way life-burdening habits, thanks to which you can easily get the dry, muscular body so quoted in our time, for which a person prone to overweight has to really suffer.