people have a hard time building muscles and gaining weight mostly
the ectomorphs. Ectomorphs are usually very thin or skinny. Some
of the causes include poor nutrition, not training hard enough
or not getting adequate rest. Most of the time, it's mostly due
to their genetics but it doesn't mean they can't change their
physique. They can but they will need guidance and they will need
to train hard and be patient. It's advisable for ectomorphs to
get into resistance training like weight lifting and bodyweight
training to build muscle mass and gain some weight. Mass building
exercises like bench press, bicep curls, triceps extension, military
press, rows, push ups, pull ups, dips, squats, lunges and deadlifts
are recommended. Coupled with a solid nutrition consisting of
muscle building and weight gaining foods and making use of supplements,
ectomorphs can start reaping more results. Here are 5 supplements
that ectomorphs can use to maximize their muscle gains and weight
protein has long been considered a staple for bodybuilders, weight
lifters and athletes. Ideally use for post workout, whey protein
provides a valuable source of amino acids with a high biological
value(BV) for muscle repair and rebuild. After training, your
muscles are depleted and you'll need to replenish them with quality
nutrients. Whey is a fast absorbing protein. The most popular
form of whey protein is whey isolate. Whey is obtained during
the conversion of milk to cheese. Milk is made up of 80% casein
and 20% whey.
(2) Casein Protein
protein comes from milk and accounts to 80% like mentioned earlier.
So during the conversion from milk to cheese, the casein is collected.
Casein protein supplements come in handy and is recommended to
take pre bed when your body will be without nutrients for several
hours during your sleep. You can be sure to get a sustained release
of amino acids to your muscles and this will keep your body in
an anabolic mode.
(3) Weight Gainers
gainer supplements can definitely help ectomorphs add more weight
to their thin frames. These supplements are usually loaded with
more calories and to gain weight, ectomorphs need to increase
their daily calorie intake to see results.
(4) Nitric Oxide
oxide also known as NO2 are primarily pre workout supplements.
Their main goal is to get you a great pump during your workout
and maximize your muscle gains. NO2 supplements enhances strength,
boost your energy levels and improve your stamina as well as offering
many other benefits.
is a widely used supplement for good reasons. It offers some similar
benefits to NO2 supplements like increasing strength and mental
focus and boost your endurance. In addition, it prevents fatigue
and speeds recovery. What creatine does is draw water to your
muscle cells, so your muscles will hold water weight and will
appear bigger. This results in an increased performance at the
gym. Creatine can be taken pre workout as well as post workout
or during the day to maintain creatine levels. The best form of
creatine is Creatine Monohydrate from patented Creapure®.
This is creatine in its purest form and of highest quality without
people experience some side effects with creatine like muscle
cramps, upset stomachs and even diarrhea. The major cause of these
side effects is taking more than the recommended dosage. 5 grams
per day is more than enough either on training or even non training
days to maintain creatine levels. No need to do the creatine loading
phase initially. It's also crucial to drink lots of water when
taking creatine as the latter will put some stress on your kidneys.
People with kidney problems should avoid creatine but for healthy
individuals, creatine should not pose any problem provided you
drink lots of water and take only the required dosage.
These 5 supplements can indeed give ectomorphs an upper edge and
kick their muscle building and weight gaining routine into high