achieve results in bodybuilding, although the "classic" ectomorphs have a much harder time. However, it is difficult for any bodybuilder endomorph to achieve athletic changes in his body. Ведь сначала надо избавиться от лишнего жирa. And this is not an easy task.

in. The ectomorph has a thin body and long bones, a fragile build, little fat and lean muscles. A pronounced ectomorph is the least predisposed to bodybuilding. There are few typical ectomorphs in gyms, although there are some. As a rule, ectomorphs who try to change themselves through bodybuilding have traits that are inherent in other types; onito and give them the opportunity to "pump mass" faster than pronounced ectomorphs do.

2. Point of attachment of the muscle.

The muscle produces movement because it is attached to two bones. For example, the biceps is attached at one end to the humerus (at the shoulder), and at the other to the forearm bone. Contracting, the biceps pulls the forearm to the shoulder. The place where the muscle is attached to a more mobile bone (in our case, this is the forearm) is called the point attachments. Другое место соединения мышцы с костью называют началом мускулa.

The beginnings of the muscles in almost all people are located in approximately the same places, but the points of attachment vary greatly. If we consider the example with the biceps again, then the lower its attachment point is located on the forearm, the more productive the muscle effort. A very small difference in the position of this point results in a huge difference in mechanical efficiency.

As a rule, the attachment points of muscles in hobbyists are very close to the joints. У генетически одаренных спортсменов эти точки смещены дальше от суставоin. With muscles of the same size and bones of the same length, an athlete with such attachment points can lift more weight.

3. Neuromuscular efficiency.

This is the ability of muscle fibers to respond to signals received from the nervous system. The higher this efficiency, the greater the number of muscle fibers can take part in the work. Чем больше волокон остается в бездействии, тем слабее мышцa. If your body could miraculously increase its neuromuscular efficiency, it would lead to a huge increase in the productivity of your bodybuilding efforts.

four. The length of the belly of the muscle.

Muscles are attached to bones by ligaments. Ligaments are bundles of tendons made up of connective tissue. Cut off these tendons from the muscle, and you will be left with the "abdomen" of the muscle (in the word "abdomen" the stress is on the last syllable). The belly of the muscle is the fleshy part of the muscle, the very "bump" that we see. The cross-sectional area of ​​a muscle can be significantly increased, but its length cannot.

The greater the length of the muscle belly, the greater the potential for increasing its thickness and volume, with all the ensuing consequences. If you have naturally inherited short-bellied muscles, their maximum size will be much smaller than the size of long-bellied muscles.

People with huge muscles, or great potential for pumping them up, were born with short ligaments and long muscle bellies. The "stocky" "stars" have long muscle bellies and short tendons, so even before training they had thick arms and legs.

Длина брюшка голени  самый наглядный пример важности длины мышечного брюшкa. Some people have short lower leg bellies, so-called "high calves". No matter how hard they try, their shins will always lag behind in volume. Yes, they can develop powerful calves, but in relation to other muscles with long bellies, their size will still be small.

Как правило, если уж ваши мышечные брюшки длиннее среднего, то это справедливо для всех ваших мускулоin. However, there are notable exceptions. Look at how champions are built: some bicep bellies are disproportionately large compared to everything else. Their arms are bulging with huge muscles, and other parts of the body, despite all efforts, remain much flatter. It is not uncommon for genetically gifted athletes to have long bellies all over their bodies, with one exception. They are great in everything except the shins. Some in such cases even resort to muscle implantation.

5. Type and number of muscle fibers.

Мышца человека состоит из волокон двух типоin. Сколько в мышце волокон каждого типа, зависит от генетики конкретного человекa. Some fibers are better suited for building size and strength, others for endurance. If your muscles have more fibers of the first type, then hard training will allow you to pump up large and strong muscles; the success of a bodybuilder who has more "hardy" fibers will not be as impressive.

It is believed that the number of fibers in each muscle is genetically determined, although it is believed that some types of training allow you to split individual fibers. If your triceps are born with fewer fibers, you will never catch up with the lucky one with more fibers in those muscles. For example, a mesomorph who has never exercised may have "skinny" muscles of the same size as a lean tectomorph bodybuilder. But as soon as he starts doing weight training, everyone will see the difference. Ectomorph muscles pump up very slowly. And in a mesomorph with a lot of fibers, the muscles will swell, as if by leaps and bounds.

General assessment of genetic endowments

Try to take into account all five factors that indicate the degree of genetic talent, and you will understand how difficult it is for a typical amateur to equal a professional. Imagine a pronounced mesomorph, in which the points of attachment of the muscles are far from the joints, all the muscles have long bellies, an unusually large number of muscle fibers, high neuromuscular efficiency, and all this in aesthetically pleasing packaging. Добавьте к этому волю к победе, и вы получите генетического супермена, который способен покорить самые высокие вершины бодибилдингa.

The most fortunate bodybuilders who have extraordinarily high scores on all five genetic factors turn into bodybuilding "stars" and make us cry with envy. That's where Sergio Oliva, the Mentzer brothers, Schwarzenegger, Bertil Fox, Lee Haney, Rich Gaspari, Dorian Yates, Eddie Robinson and others came from. Adding regular steroid use to their genetic good fortune, they were light years ahead of the typical amateur bodybuilder. And we haven't yet taken into account the other benefits that professionals so often have: a favorable constitution, an efficient digestive system, an extraordinary ability to recover and conduct long workouts. In addition, the most gifted athletes have sponsors that give them the opportunity to lead an idle life of professional bodybuilders and not work anywhere. Thanks to sponsors, they can train as much as they want, rest as much as they want and eat as they like. And this, as you know, is worth a lot.

Take courage

If the level of genetic talent puts an obvious limit in front of you, this does not mean that you need to raise your paws up.

No, if you don't strive for anything, you won't achieve anything. Self-respect and determination play a very important role in bodybuilding.

Set serious goals for yourself, "serious" not by championship standards, but by amateur ones (the next chapter will help you with this). Even if your genetic potential is very small, you can still change yourself! You may not become Schwarzenegger, but no girl on the beach will confuse you with an untrained wimp. Think: isn't the game worth the candle? And who knows how naturally gifted you are? And you yourself will not know this if you do not start to train hard and systematically year after year.

Many amateurs cannot pump huge muscles (genetics do not allow), but they manage to make their bodies powerful and beautiful, and sometimes very beautiful. They do not have a sagging belly and a stooped back. These people are harmoniously built, slender, they have a characteristic athletic appearance. A classic example is Sylvester Stallone. Yes, он внешне весьма далек от Ятса, но How great is his body!

To make your muscles pleasant to look at, you don’t need to pump them up to gigantic sizes at all, this is the truth that must be remembered.

Many lovers of the body at first look unsightly. What to do, they were born like that. Тем не менее, вы сможете с гарантией усовершенствовать то, что дала вам природa. Believe me, no matter what you are now, there will be changes for the better, and quite noticeable. Most importantly, stop comparing yourself with others, especially with professionals, otherwise any of your own success will seem insignificant to you. You will not catch up with the pros, even if you swallow handfuls of anabolics.

Don't like this kind of advice? Well, it's hard to face the truth. And in this book you will not find beautiful lies about bodybuilding, only the truth. Unfortunately, there really is a huge difference in the world between "haves" and "have nots" bodybuilders (in terms of genetic potential). I repeat, this should not be a cause of despondency and despair. We all need to be clear about exactly what benefits we are missing. This will allow us to set realistic, not delusional, goals and choose effective training methods designed for us amateurs.

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3. EXPECTATIONS

Muscle sizes

Прежде чем сравнивать себя с профессионалами, давайте посмотрим, какие объемы мышц бывают у чемпионоin. Как насчет фантастических обхватов предплечий в four5four7 см у профессионалов весом в 90 кг? It's hard to believe, right? Meanwhile, such figures are found in modern bodybuilding magazines. Однако обратите внимание, что у знаменитого силачагиганта Билла Казмайера весом в one36 кг обхват предплечий равен "всего" fourfour см  это было точно установлено экспертом Давидом Уилбand. He measured the champion's muscles with a tight-fitting tape and honestly reported the result. Понятно, что информация об объемах