Three Pillars of Body Building

The three pillars of body building are ectomorph, mesomorph, and endomorph. Here, we will discuss further the relation of nutrition to body building in these three pillars.

Ectomorph
- Hyperactive sympathetic nervous system.
- Lots and thyroid hormone production.
- Poor appetite.

The ectomorphs tend to have a very low percentage of fat, but also have very little muscle mass. Most of them think they have many difficulties to gain muscle, but what happens is that they do not apply the ideal system. And they want with all their might to slow down their metabolism, because they think it will let them gain weight. This view is erroneous, albeit intuitive.

For an ectomorph to get maximum profits, you must train with intensity and make little volume, like, not exercising for more than four hours per week. You can perform compound exercises such as bench press, squats or deadlifts (about five to eight reps per set). Your goal is muscle hypertrophy, so you can rest longer between sets. Also, a good way to promote the release of growth hormone is to exercise involving several muscle groups, which ultimately lead to more mass.

The ectomorph must consume large amounts of carbohydrates and make cardio (only twice a week at a moderate pace) due to its rapid metabolism.

Training for Ectomorph
- Training with weights: Low volume, high intensity 6-8 reps / set.
- Weekly Work: 4 hours.
- Total workout days per week: 4 days
- Possible weekly division: 2 days of workout, 1 off, 2 days of workout, 2 days of rest.
- Rest between sets: 90-120 seconds.
- Aerobic exercise: 20-25 min. (Two days a week).

Diet
- Diet: Carbohydrates – 50 to 55%, Protein - 25 to 30%, Fat - 20%