Hello. Today we will talk about two completely different categories of people who are united by one goal - to pump up. In the role of "guinea pigs" will be an overweight person, fat, or as the common people used to call fat and thin, that is, dry. Our specific task is to find out who is easier to pump up thin or fat, so that you no longer have questions about this, so let's start.

Who is easier to pump up a thin drisch or a fat man

First you need to understand the very mechanisms of the so-called "pumping", and understand what exactly is meant by this. Well, most likely for you is to put your form in order, that is for the fat drop the whole, but better fat and tighten the muscles, tone up, and for the worst - gain muscle mass, preferably, the better, the better, without fat.

As a result, such a pattern is built in our head that in order to get fat, he, as it were, needs to lose weight, dry out, lose weight, and the thin one needs to gain weight, mass, grow, and so on. As if the goal is the same, but the paths are different. Accordingly, the degree of difficulty will differ. I'll get ahead of myself and say that in the aspect who is easier to swing fat or thin the correct answer cannot be found, or rather the answer is very relative and the position can be interpreted from different angles. After all, it is a bit incomparable to lose weight, pump up and gain mass.

The final goal can be influenced by many factors, mainly a genetic predisposition. But we will try to compare the incomparable and roughly estimate the chances of success for a fat guy and a thin one. First, let's look at the mechanisms by which our wards will need to go.

How fat is accumulated

How much "bad mass" - fat you have in your body depends on your diet, physical activity and hereditary genes, which in total gives you how you look. In the case of the dominance of the calorie content of the diet over the expended daily energy intake, weight will be gained. By simple fat you can also call it an excess of accumulated energy that you needed to spend, but you didn’t.

Muscle Growth Mechanisms

Muscle tissue loves intense physical activity combined with a large amount of nutrition. That is, the energy received from food in full equivalent should not diverge, you need to eat more than you spend, but food plays the main role here. It is important not to go too far and not accumulate fat as in the first option, but to eat the right food - slow carbohydrates, proteins, keep their proportions, and so on. This is also clear evidence that fat does not pass into muscle, it is impossible to turn the side layer into muscle tissue.

Who is easier to pump up fat or thin

From the foregoing, you understand where and how muscles come from, where fat comes from, and that these are not the same thing. Moreover, the presence of fat in the body will slow down the rate of muscle growth, and you know why? With a high concentration of deposits, metabolism slows down and the percentage of the ratio of female hormones increases, which is very bad. That's why the body of fat boys and looks like girls, for example, their saggy breasts with nipples that stick out to the sides, all these are female hormones.

Look, we need to evaluate which process will be easier to implement: weight loss fat or weight gain thin, then we'll understand who is easier to pump out of them. Most sites write that it’s easier for a fat person to pump up if you go to the gym. This is justified by the fact that such guys have good weight and they seem to easier to bulk up, they progress more easily, and so on. But we know that a fat guy has fat as the basis of body mass, not muscle tissue. As for the naturally thin guys, as the people say, they have a significant plus in the confrontation.

Drish's advantages

First is the quality of the mass gained. Due to the fact that subcutaneous fat and so little, then gaining in the future, a thin guy will not launch himself, and he will not gain much fat, the mass will be of high quality.

The second plus there may be a lack of such processes as losing weight and drying the body. After all, most thin guys gain high-quality mass, almost without fat, and then you don’t need to dry at all.

Third plus pumping thin before fat is a small body weight that allows you to work with your body and perform basic exercises. The same pull-ups, it’s easier for a thin person to do than a fat one, And you yourself know what the effect of them is. After all, the base is the main thing, isolated exercises are not so important and effective.

Pros of being fat

Returning to the fat one, what advantages can he have? Basically, it's just genetics. What I mean? If a fat person just started himself, ate a lot, did not move, and so on. And genetically, he has a good predisposition to lose and gain weight, that is, to regulate his body weight with daily kolarage. It won't be hard for him to lose weight.

It's harder for the thin one

Naturally thin guys often have a hard time gaining weight.. This is all thanks to the accelerated metabolism. How many calories do not throw into the furnace - they will be used up. Here it is necessary to calculate the proportions well and lean more on carbohydrates - on energy. Even a couple of kilograms is very difficult for thin people, but, as a rule, it is a qualitative mass.

On the other hand, a fat guy already has a lot, he needs to lose weight and at the same time take into account that the basis of mass is fat. Losing weight is easier than gaining weight. If you move and do not eat up, work on yourself, then in any case the weight will start to go away, you will become better. Of course, the quality of your muscles is another matter, but the fact that you will become less fat is 100%.

April 21, 2017

What kind of nicknames and descriptions do not come up with relatively thin guys, although in fact this type of physique is called ectomorphic.

Simply put, ectomorphs are those people who have a number of certain physical characteristics, among which the most recognizable is conditional thinness.

Moreover, the main "scourge" of people with this type of addition is that it is extremely difficult for them to gain muscle mass. There is even an opinion that pumping up a thin guy is generally unrealistic.

Of course, this difficulty most often lies in misconceptions, due to which ectomorphs train in the same way as people with other body types, due to which their progress slows down significantly.

Therefore, if you are already desperate to build impressive muscle mass, have tried all types of training, or are just going to the gym for the first time, this article is for you 😉

We will also consider not only how to properly train thin guys, but also why this supposedly “flaw”, with the proper approach, can turn into a huge success and a real advantage.
So let's go!

Industry professional bodybuilding literally imposed on the masses the opinion that the ectomorph is the least successful type of addition, which loses even to endomorphs, not to mention the mesomorphic type, which is considered the standard. However, in reality, everything is completely different.

You need to think of body types as features of the "source material", that is, your structure before you started your workouts. Years later, the type of addition may change, the same happens with regular physical exertion, therefore it is extremely wrong to perceive this condition as a sentence.

WHAT ARE THE BENEFITS OF BEING ECTOMORPHOUS?

Let's talk about the most unambiguous "bonuses" of this type, even if you think you're out of luck:

1. Ectomorphs look sporty even with a small mass;
2. You won't have any problems creating terrain;
3. Ectomorphs often do not even require drying;
4. This body type promotes mobility and is great for any sport;
5. There is no need to scrupulously follow the diet.

The last point is debatable, because any lean man, with improper nutrition, will sooner or later begin to gain weight, and if there is no constant load and exhausting workouts, the weight will be more in the form of fat, which is not very good.

Types of addition (before active training):

Addition types (after active training):

Pump up a thin guy: progress with active training:

Imagine a picture when 2 people came to the hall. One of them weighs 70 kg, and the other - 110. At the same time, their physical training about the same level. Most often, these two people will listen to a not very interested instructor and start doing the same program, the same exercises, without even changing the general regimen.

As a result, the one who weighs 110 kg will always progress faster. Why?

Because endomophers are more prone to gaining mass (but not pure, but along with a fair amount of fat). At the same time, from constant physical activity calories will be spent and in addition to muscles, it will gradually go away and excess fat. And the one who weighed 70 kg, at best, will advance by some 1-2 kg.

All these are the consequences of mindless copying of the same programs and the lack of an individual approach.

As a result of this attitude, it is customary to consider ectomorphs to be such “losers” who cannot gain mass, no matter how they swing. However, you need to change your approach to business and progress will magically start to move much faster.

__________________________________________________________________________________________

If you really want to understand how to pump up a skinny guy and have already started putting together a training program for skinny guys, FIRST OF ALL, IT IS IMPORTANT TO REMEMBER THE BASIC RULES:

• Nutrition is your “everything”. Without it, all plans to gain muscle will fail;
• Training should at least 80% consist of basic (complex) exercises;
• The first 6-12 months can completely exclude isolated movements;
• Training should preferably be in the strength mode (no light weights, with the exception of drop sets and other "chips");
• Training strictly 3 times a week (it is extremely important to devote time to quality recovery);
• Sleep at least 8-9 hours.

How to pump up thin: secrets and tricks for an ectomorph

The main mistake of ectomorphs is most often that the trainer / instructor, who is not very interested in your result, will put you on the simulators, give you a lot of isolating exercises that are much easier to do, and will not even look at the technique.

Nevertheless, experienced trainers in the first 6 months give ectomorphs exactly 1 exercise for biceps, which ruins all their ideas about training, because the lion's share of the gym's visitors are actively trying to lean on this muscle group.

Why is the insulation not as good as it should be at first?

Quite simply, compound or multi-joint exercises that involve many muscle masses create a much greater hormonal response. As a result of this, all muscles actively grow, and not just those that you train.

THERE IS EVEN A RIDDLE WITH A TRICK WHICH IS OFTEN ASKED TO INEXPERIENCED ATHLETES FROM HERE:
There are two identical people, one actively trains the biceps, devoting little time to the rest of the muscles, and the other, on the contrary, actively trains everything, doing only 1-2 exercises for the biceps;
Which person will grow powerful arms faster as a result?

If you answered that the one who actively leans on the biceps, then the answer is not correct.

• First, vigorous bicep training most often leads to overtraining, which will slow growth.
• Secondly, bicep exercises do not create a strong hormonal response.
• And thirdly, it contradicts the usual physiology. Therefore, those who actively train their legs, back, shoulders and do general exercises(for example, burpees or thrusters), will build up voluminous biceps much faster. Trite because the human body does not know how to grow in any one place, excluding the rest.

Of course, this rule has its exceptions, but this is already a narrow specialization and simply unnecessary information.

What you need to remember is that the more “basic”, that is, the more voluminous and functional the movements are, the more muscle fibers they engage, the better they will promote mass gains in general. This is why experienced coaches never give beginners much isolated exercises, and some even exclude them for six months or a year.

In bodybuilding, there is often such a stereotype that basic exercises create a total mass, and isolated exercises contribute to its release in specific places, that is, they create high-quality outlines.

So, we have already figured out that training for thin guys (ectomorphs) should be heavy, powerful, with sufficient rest between sets.

Even if the result does not come quickly, remember: it is just as possible for a thin guy to get pumped up as for a “normal” one, the main thing is to follow the rules of nutrition and training regimen.

LET'S GO BRIEFLY ON TRAINING REGIMEN NOW.

Of course, you'll tweak it later on based on how it feels, but it's best to start with a basic "layout" that will allow you to make great progress:

1. Each workout should begin with a warm-up (5-7 minutes, various swings, bends, etc. At the end of the warm-up, a couple of sets of the main exercise with an empty bar);
2. Duration of training (excluding warm-up) - 45-50 minutes;
3. Rest between sets - from 1 to 1.5 minutes (the heavier the weight and approach, the more rest, but no more than 2 minutes)
4. Rest between exercises - 2 minutes;
5. At the end of each workout, 10 minutes of cardio or cool down/stretch.

If everything is clear with stretching, then it is worth clarifying regarding cardio.

Most often, ectomorphs avoid this type of load, explaining this “where are we going, we’re not fat?”, Which is fundamentally wrong. One has only to look at professional sprinters and be surprised at the mountain of muscles with which they manage to rush around the stadium at great speed.

Cardio is needed, but cardio has to be right! Sluggish jogging is more suitable for those who are overweight.

Your option should be more “strength” types of cardio:

1. Sprints;
2. HIIT;
3. Circular types of cardio with iron.

Firstly, it will further improve the hormonal response, and secondly, it will prevent the body from getting used to the monotonous load with regular exercises, causing the muscles to grow even faster ( muscle growth this is adaptation to the load that you give them).

It is very important to note about the number of approaches.

Your target should be 6-10 reps.

That is, in heavy movements (for example, deadlift), it is better to do a minimum, that is, 6 each. In some simpler ones, for example, lifting dumbbells for biceps, standing / sitting dumbbell press, etc., up to 10, but no more.

The weight should be selected so that the last repetitions are difficult, even if you decide to do 5-6 times.

__________________________________________________________________________________________

__________________________________________________________________________________________

Also, when compiling a training program for thin people, do not forget about one important clarification.

(!) Ectomorphs should avoid standard splits.

Of course, as an exception, you can take something classic, for example:

1. Back/triceps;
2. chest/biceps;
3. Legs/shoulders.

However, not on a permanent basis.

Your best "friends" should be full body workouts or top/bottom splits.
Because the next option would be much better:
1. Whole body;
2. Upper body;
3. Lower body.
In this way, you will not overtrain the muscles, but ensure the maximum hormonal response.

In addition, such training is much better at assessing your progress in various exercises.

Best Exercises for Ectomorphs

It is quite clear why people with a thin physique need to lean on basic exercises. However, there are many such exercises and it is not always easy to choose the most relevant ones, especially if you are training some part of the body (for example, only the top).

When choosing exercises for skinny guys, it is also very easy to overdo it with unnecessary stress on the legs and back. Enough to do in one workout deadlift, squats and Romanian draft. If the legs can still withstand such a load, then the back will become a weak link.

THEREFORE, THE FOLLOWING EXERCISES SHOULD ALWAYS BE A PRIORITY:

__________________________________________________________________________________________

Conclusion

• It is important to understand that ectomorphs need heavy strength training.

The stronger you become, the faster your muscle mass will adapt to these conditions and the load that you give.

• It is also important to remember the progression of the load, that is, increase the weight from the first to the last approach.

You can do this not every time, but only 1 time (for example, 1-2 approaches without changes, add 3-4), although it is better to take small steps with each new approach (and if there are pancakes of 1 and 2.5 kg).

• You also need to understand that the key to success lies not only in the training itself, but in nutrition.

Imagine all your efforts as a car. Training is his body and everything under the hood, and nutrition is fuel. No matter how promising and powerful the car is, without “fuel” it will not budge.

The same thing happens to the body, it is necessary to consistently lack sleep for one hour, undereat the right amount of protein, carbohydrates and fats, as all progress will slow down, up to a complete stop.

__________________________________________________________________________________________

__________________________________________________________________________________________

Finally, don't expect quick results. Pumping up a skinny guy is not such a big problem as many people think, but everything takes time!

The problem with skinny people most often is that they give up before they see the first real change. Therefore, focus on the goal, train in a way that is necessary for your body type, and soon you will see that the desired results will not be long in coming.

We've translated, revised, and edited Greg Nuckols' awesome background paper on the relationship between muscle size and strength. The article explains in detail, for example, why the average powerlifter is 61% stronger than the average bodybuilder for the same amount of muscle.

Surely you have seen this picture in the gym: a huge muscular guy doing squats with a 200-pound barbell, puffing and doing a small number of repetitions. Then a guy with much less massive legs works with the same barbell, but easily does more repetitions.

A similar pattern can be repeated in the bench press or deadlift. Yes, and from the course of school biology we were taught: muscle strength depends on cross-sectional area(roughly speaking - from the thickness), but science shows that this is a strong simplification and this is not entirely the case.

Cross-sectional area of ​​a muscle.

As an example, see how a 85 kg guy presses 205 kg from the chest:

However, much more massive guys can not come close to such indicators in the bench.

Or this is what 17-year-old Jason Lopez looks like, who himself weighs about 77 kg, and squats with a barbell of 265 kg:

The answer is simple: strength is affected by many other factors besides muscle size.

The average man weighs about 80 kg. If a person is not trained, then about 40% of his body weight is skeletal muscles or about 32 kg. Even though the growth muscle mass very much depends on genetics, on average, a man is able to increase his muscle mass by 50% in 10 years of training, that is, add another 16 to his 32 kg of muscle.

Most likely, 7-8 kg of muscle from this increase will be added in the first year of hard training, another 2-3 kg in the next couple of years, and the remaining 5-6 kg in 7-8 years of hard training. This is a typical pattern of muscle growth. With an increase in muscle mass by about 50%, muscle strength will increase by 2-4 times.

Roughly speaking, if on the first day of training a person can lift a weight of 10-15 kg for biceps, then later this result can grow to 20-30 kg.

Squatting: If you squatted with a 50kg barbell in your first workouts, that weight can go up to 200kg. This is not scientific data, just an example - how strength indicators can grow. When lifting for biceps, the strength can increase by about 2 times, and the weight in squats - by 4 times. But at the same time, muscle volume increased only by 50%. I.e it turns out that in comparison with the increase in mass, the force grows 4-8 times more.

Of course, muscle mass is important for strength, but perhaps not decisive. Let's go through the main factors that affect strength and mass.

Muscle fibers

Research shows that what larger size muscle fiber, the greater its strength.

This graph shows a clear relationship between muscle fiber size and strength:

How strength (vertical scale) depends on the size of muscle fibers (horizontal scale). Research: From Gilliver, 2009.

However, if absolute strength tends to increase with a larger volume of muscle fibers, relative strength (strength in relation to size) - on the contrary, falls.

Let's see why this happens.

There is an indicator for determining the strength of muscle fibers relative to their volume - “specific tension” (we will translate it as “specific strength”). To do this, you need to divide the maximum force by the cross-sectional area:

Muscle fibers: specific strength of bodybuilders' fibers is 62% lower than lifters

So here's the thing, specific strength is very dependent on the type of muscle fibers.

The Relationship Between Strength and Muscle Growth

If you got to these lines, then you already know that muscle strength is affected by far more than their size (which is responsible for only about half of the increase in strength).

In this case, it would be interesting to look at studies where all these factors are summed up and which ultimately answer the question: how much muscle growth in volume gives growth in strength? Surprisingly, there are very few such studies.

For starters, it's interesting to look at this recent study, where scientists found a very weak relationship between quad volume growth and leg press strength after 5-6 months of training (untrained men and women aged 19 to 78).

Here's what the results looked like:

Each point is the result of a particular person. Horizontally: growth in muscle strength, vertically: growth in muscle size. On average, both have increased, but mathematics shows a weak relationship between these parameters.

In another 9-week study, they found that the relationship between volume growth and muscle strength depends on how you measure it. But nevertheless, with any measurement methods, this study also showed a very weak relationship between the increase in strength and muscle volume: from 2% to 24% of the increase in muscle strength was due to an increase in their volume.

Another study showed an association after 12 weeks of training - muscle mass growth was 23-27% correlated with strength gains.

This study involved people who had at least 6 months of training experience and who were able to press at least the barbell of their weight from the chest. After 12 weeks of training and research, there was a clearer correlation between gains in muscle size and strength.

Lean mass gains accounted for 35% of the strength gains in the squat and 46% of the strength gains in the chest press.

In the second study with experienced athletes, a much longer observation period was taken - 2 years. And over such a long period, the correlation between the growth of muscle mass and strength was more pronounced: 48-77% of the increase in strength in different exercises attributed to the increase in muscle mass.

The vertical in all graphs shows the % increase in lean muscle mass. Horizontal improvements in strength in various exercises.

If we combine the results of all these studies into one picture, we can identify the following patterns:

• Among untrained people, the growth of mass and strength is weakly correlated with each other.
• The more trained people become, the more stable the relationship between the growth of volumes and strength.
• In elite athletes with more experience, the correlation reaches 65-90%, that is, the increase in muscle volume gives 65-90% of the increase in strength. Data: Brechue and Abe.

The relationship between the weight of powerlifting champions (horizontal scale) and the record weight of the projectile (vertical scale) is curious:

What parameter human body most commonly associated with the word basketball? Correct answer - high growth. Yes, history knows many examples when a player who does not have outstanding height became a basketball legend, but this is rather an exception that once again confirms the rule: basketball players are quite tall.

On the one hand, high growth gives significant advantages: it is more difficult to cover the player, it is difficult to attack through him (especially under the ring), and there is very little left before the ring. On the other hand, tall players are more prone to injury - such is the price for a "stretched" body. And here is another difficulty: it is often very difficult for tall, thin players to build muscle. That is why today we will talk about how to properly approach the development of muscles if your height exceeds the mark of 190 cm.

5. Add to training process negative repeats. So your long muscles get good stress and, as a rule, the next impulse for growth. Negative repetitions are reverse exercise. For example, you pull yourself up and very, very slowly lower yourself down.

6. The so-called maximum is very important for tall guys. innervation of muscle fibers(this is the connection between the muscle and the brain). One of the most effective ways to accustom the brain to the perception of large loads by using the maximum number of muscles is a training method called "5x5". Key moment: the exercise is performed in 5 trips, each of which includes 5 repetitions. This technique seems to combine the approach of bodybuilders and powerlifters, which means you can increase strength and build muscle mass at the same time.

And probably the most banal advice, which for some reason is often ignored. Combine different training programs and principles. Listen to your body: choose only what works for you! After all, we are all individuals.

I would like to say special thanks to Dmitry Glebov and Men's Health magazine, without whom this article might not have appeared on the pages of our site.

And this article is over, I wish you successful and productive training! I am sure that you will visit our site many more times and find answers to your questions! Good luck!

The taller a person is, the more difficult it is to gain muscle mass?

Issue resolved and closed.

since our muscles are protein, basically, toooo .... well, my personal opinion is that you need a lot of protein food .. cottage cheese, milk, meat (red), fish ...

If a guy, then it is desirable that he go to the gym, of course. And so - almost anyone, you can consult with the seller. Whey and Sinta are probably the most hyped.


And in your diet, 2g of protein for every kg of your weight. That's when you eat for slaughter, then you can already think about sports nutrition. And now it’s better to buy a gainer if you really want to throw money away.


That's just if you logically think a little with your brains, then sports nutrition is for those people who cannot take 2g of protein per kg of weight. Okay, if you weigh 50-60kg, and if 90+? This is already very problematic.

• First of all, you should start from the total calorie content. 2200, taking into account training, is most likely even lower than your energy costs. I think that with your height / weight ratio, you can safely increase it to 3000-3500 kcal. The B/W/U ratio looks good. But then again, with your weight / height, there will be nothing terrible (and even vice versa) if instead of 22 g of fat there is 50-60 (if I’m not mistaken, this is the norm in accordance with food hygiene), and coals are above 300. How -that's right.

  maksimalnij ves skolko mozes vzatj za 4 podhoda

  what without kidneys or swim fat, a crowd of idiots .. protein is the second name for protein, not steroids. finally, in order for the muscle to grow, it needs amino acids and proteins, you need to eat like an elephant, or at least drink them in powder form. people are amazing, they don’t know shit, but you need to answer.

  Beer with sour cream.

  It is better to plow before the protein or normally plow, and after the gainer you like

  This does not happen. The point of gaining muscle mass is to consume more calories than you expend for a full recovery, ideally if a little more than necessary. In this case, there will not be much fat on the mass. The exceptions are athletes on steroids.

  push ups

• if a person is skinny, then he will not pump up much

  
  Where do people get such "deep" knowledge?)
  There are a ton of examples of exceptions.
  =========================
  Good news - a comment about a pimple that does not pump up STRONGLY - garbage. He just needs more time.
  Bad news - xs like you, but I personally do not see any prospects for gaining DRY mass on a gainer. You will still gain fat. Another thing, 10 kg of fat on a body of 50 kg and 100 kg, agree, looking differently.
  This dude doesn't have a small body. With a sports pet it will, of course, be a little faster, but it makes no sense to use it in a rocking chair right away, at least at first proper nutrition. + Still depends on your height.
  Whoever writes that it is easier and faster with steroids, they are only half right. It's faster, but not easier, with steroids you have to train almost EVERY day.
  Now to answer the question: I don't know. It is not yet a fact that the body will become EXACTLY like this.