The purpose of this diploma thesis is to present the problem of gaining muscle mass for ectomorphs and to give guidance for optimal progress at building muscle mass.
Ectomorphs are people whom tall and graceful posture combined with a fast metabolism create the most problems when trying to gain lean muscle mass. To accomplish this goal they have to invest much more time and effort while showing extreme discipline in following the program. Despite many obstacles and setbacks, this goal is far from impossible. In this diploma thesis, we explained the purpose of anthropometry and constitutional types and gave people insight into the history of measuring body components. We focused on hypertrophy or gaining muscle mass. We explained laws, principles, and methods that we must oblige in order to achieve maximum results in gaining lean muscle mass for ectomorphs. We also showed an example of beginners’ and advanced training routines for building muscle mass for ectomorphs. There are also a few nutrition guidelines to follow for improved progress. This diploma thesis is meant for all those that need help in building muscle mass, especially for ectomorphs. It is also important for those who want to refresh their knowledge of methods and principles of training for muscle mass.
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