Muscle growth in leptosome types
To form a strong, athletic body out of a soft or narrow body is a high goal. The good thing about it is: This goal is achievable! In this article we will show you what you should pay special attention to when building muscle and how a wide cross, a strong bicep and a sexy six-pack will come within reach for you. Find out how to separate yourself from the narrow shirts in your wardrobe forever and how to grow your muscles healthy and with plan with a balanced diet and the right exercises.
It helped me extremely to concentrate on my own body weight as well as on guided movements, e.g. at the chest press. My starting weight on most machines was at the lowest setting available. What motivated me most was that my muscles were simply not visible. I weighed only 68 kilos at 1.85 meters.
HAMMER: Which training was/is the most effective for you to build muscle?
Nico: As far as muscle building is concerned, I swear by the following method: for the upcoming muscle group first basic exercises with few repetitions (about 3 to 5), then isolation exercises with many repetitions (about 12 to 15). The first step is to create a high mechanical tension through maximum loads. Then one provokes more micro traumas. The combination of both mechanisms leads to maximum build-up stimuli which can be found on maxed muscle site.
HAMMER: Do you have any tips for our readers on how to reach their goal and stay on the ball when things aren’t going well?
Nico: There is no way around hard work. You have to keep in mind that muscles are not a gift, but a reward. See every workout as a mission to complete. If it gets boring, build in variations: Changing the grip, changing the sequence of exercises and intensity techniques. Every workout is like a painting and you hold the brush in your hand.
HAMMER: Thank you Nico!
Components of muscle building:
No muscles without the right diet
Before you put your hands on weights or fitness equipment, or start creating the perfect workout plan, the first thing you need to do is talk about your diet, because it’s ultimately the be-all and end-all of muscle building. Some athletes even claim that 70% of muscle building depends on the right diet! Only what the body gets to eat and drink can be used to build muscle mass. Only with the right building material can it expand, optimize or repair muscle strands. The most important 3 components have to be considered:
1. Protein (proteins)
Muscle cells as well as other body cells consist to a large extent of assembled amino acids, the so-called protein or proteins. To consume sufficient amounts of protein is correspondingly important for muscle building. However, protein is not equal to protein and protein is not equal to protein. The best protein is protein with a high biological value. Eggs are of course rich in protein, but fish, meat and dairy products such as curd cheese and cheese are also rich. Vegetarians and vegans can fall back on quinoa, wholemeal noodles, wholemeal bread, lentils, beans, peas, tofu, soy, oat flakes and nuts. Protein shakes and powders should only be used as a supplement and not as an exclusive or predominant source of protein!
If proteins are the building material of the body, then carbohydrates are its energy source. So there is no point in completely doing without carbohydrates, because that would be like driving a car without fuel (or electricity). As with protein, carbohydrates also need to be in the right form. Chips and chocolate may be tasty carbs, but they are only moderately suitable as a source of energy – and not at all as a slimming down figure. Complex, fibre-rich carbohydrates with a low glycaemic index such as wholemeal noodles, wholemeal bread or pulses are the right choice.
3. Unsaturated fats
In addition to carbohydrates, fats are also important sources of energy for the body and should not be despised per se. A general distinction is made between saturated and unsaturated fats. An exception are so-called trans fats, which are used by the food industry for fried products such as chips and fries and are quite unhealthy. In order for the body to use fats sensibly, it needs unsaturated fats, which can be found in nuts, fish or olive oil, for example. People who are afraid of bad “carbs” and swear by a low-carb diet are particularly dependent on unsaturated fats as a source of energy.
Note on dietary supplements
A balanced diet also includes vitamins, water and other nutrients, so please also take salad, vegetables and a dietary supplement.