On rest days reduce the carbs to 7g. In general, ectomorphs need to follow these guidelines: Bodybuilding 101, right? This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs. Although it's another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication.What is the best workout for an ectomorph? Quickly read through our step-by-step directions to ensure you're doing each Muscle Growth Mechanism #1 – Muscle Tension It's been around for 60 years and is by far the most popular program in gyms all over the world. 6. View our enormous library of workout photos and see exactly how each exercise Do some fat bar training if you have access to that equipment. The fact that he is still skinny means he is still at a young "training age" regardless of his chronological age. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Read Brad’s study here: The mechanisms of muscle hypertrophy and their application to resistance training. Technically there is no specific rep range that causes muscular hypertrophy specifically for ectomorphs. Perform 6 reps, rest. All exercises work muscle, but not all exercises BUILD muscle. That won’t cut it for us skinny guys, ectomorphs, and hardgainers. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Hypertrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. 5-7) elicit a huge dump of testosterone into your bloodstream. Not more. Ectomorphs, however, need to train differently from the big guys. Perform 10 reps on an exercise, rest. © 2020 Bodybuilding.com. You see many endomorphs end up with other endomorphs and ectomorphs with ectomorphs. The workouts may stimulate a bit of muscle growth as a byproduct, but it’s not enough to do a bonafide bulk. […] I now know what I want to put all of my training toward: I want to have the longest dead hang time possible. The classic ectomorph body type is infamous for staying thin and lean to the point of being skinny despite attempts at proper diet and resistance training. You have to walk before you run. So in this article, we’ll go over how to do a bodyweight hypertrophy workout that’s designed specifically to help skinny guys build muscle, bulk up, and gain mass. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. If you’re an ectomorph, we recommend taking whey protein, amino-acid (leucine), creatine or omega-3 supplements.However, don’t use them to replace a balanced diet, exercise or a good night’s sleep. Ectomorphs need to have a majority of their workout plan including compound lifts, not hypertrophy lifts. My muscles just do not seem to have that juice and fire power that they did 5 weeks ago. You can train the calves for conditioning purposes forever, but if you don’t see noticeable growth after a fair amount of time (6-8 months), you’d be wasting your time if hypertrophy is your goal. Since ectomorphs have a naturally high metabolism, more sleep is needed for proper recovery. This is pretty much what I have been discussing the ins and outs of in the previous sections. The fact that he is still skinny means he is still at a young "training age" regardless of his chronological age. In this article, I share 3 mechanisms (1) and 10 principles of muscle growth.. Do read through this article on ectomorph bodybuilding first, as it contains a technical explanation of muscular hypertrophy/the growth process which will help you understand this article better.. Understanding is key here. Three Mechanisms of Muscle Growth . The ectomorph is still a newbie. Here are some great tips on building a functional program and a sample pyramid routine to put on mass! Ectomorphs are naturally skinny and have a difficult time gaining weight. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. Three times a week is best. Box squats can be a very hip-dominant movement when done correctly, as you're forced to sit back to a physical point. Avoid injury and keep your form in check Limit your sets to 4-5 of one exercise for each body part. In fact, you may have been doing the program, never the realizing the name: it's Vince Gironda's 10-8-6-15 program. You should sleep for at least 8 hours each night, take occasional naps and include more rest days in your weight training program. For one thing, most people take the "everything and kitchen sink" training approach that they see in magazines. Over the years, I've seen some pretty funny behavior in the gym. Don't move or sway a lot. If you're an ectomorph, then you should be concentrating on one exercise per body part and that's it. Join today and unleash the power of BodyFit! Although programs such as 10x10 and 5x5 work great for the other body types, the ectomorph responds better to a pyramid of reps instead of a constant rep scheme. Usually, they have narrower shoulders, thin wrists, lankier arms and legs, and a lower body fat percentage compared to most people. Here are some common dietary mistakes many skinny men make when trying to build muscle mass: This is such a basic thing, but most skinny g… Ectomorphs are at a disadvantage because of their thin and fragile bodies. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. These individuals are often described as thin or skinny and have trouble putting on weight, possibly due to a faster than average metabolism (i.e. Make sure you do not train while still sore or tired. With the conventional squat (for ectomorphs), there's … Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. I really appreciate if you can spare some time to answer it. Of these three general body types, ectomorphs tend to have the most challenges in putting on muscle. Not less. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. James is a full-time police officer and NSCA certified personal trainer. 2) Dead Hang Form- The easiest way to hang is to let your arms and body hang straight down. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to, Q: "I have recently come out of a lay off from training. Here are some great tips on building a functional program and a sample pyramid routine to put on mass! with in-depth instructional videos. He does personal training along with writing to help those who need it. Q: "I have been doing the pyramid workout for a bit now.I haven't been doing the 10-8-6-15 the whole time. Although the original Hypertrophy Training for the Ectomorph workout takes care of intra-workout periodization (10-8-6-15), the program didn’t address periodization over a longer meso-cycle. 1. Do you have any suggestions or advice about any of this?" I know what you're thinking: "If this pyramid program is so effective, and I've been doing it all this time, why aren't I huge?". The ectomorph body type is often described as having a flat chest, small shoulders, and thin waist. However, try working out with a conflicting body type to push your own progress in your naturally weak areas. The hypertrophy experts advise ectomorphs to drop endurance training and focus on lifting weights to save energy. Perform 8 reps, rest. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? When people start off in any field, whether it's bodybuilding or some other interest, they tend to emulate those around them and those they aspire to be. Men notice how much other men lift, but women don't give a rat's ass. And the ectomorph definitely needs to tackle the heavier weights in order to gain size. Dietary supplements for ectomorphs. Or perhaps you emulated the big guys in the gym, and you pumped them for their "secrets" in between their sets on the bench press. Sign In. High rest periods coupled with lower reps (i.e. Recommended Workouts for Ectomorphs: Muscle & Strength Full Body Workout Routine; The Total Package: A Full Body Strength & Hypertrophy Workout Hypertrophy Training For The Ectomorph: Program Design & The 10-8-6-15 Program! For ectomorphs, the two major goals remain hypertrophy and boosting maximal strength, or in simpler terms, bulking up and increasing your endurance. That's it, nothing fancy. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. In the fitness world, we would refer to them as “hard gainers.” Famous female ectomorphs include Kate Moss, Natalie Portman, Taylor Swift, Kate Middleton and Cameron Diaz. The basic functionality for ectomorph’s is getting enough rest in between workouts. By far, the most reader questions I get are from ectomorphs who want size: A lot of these kids sound almost frantic, and this in part lies the problem: too much stress (whether mental or physical) is not good for muscle growth. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. And read Brad’s full research PDF here. If you're doing this many exercises for the chest with a rep scheme of 10-8-6-15 on each exercise, then you're overtraining! ENDOMORPH. Your nervous system fully recovers from the previous set, so you're fully charged to lift heavy on the next set. Eat a lot and eat often. + If you're like most people, a small muscle is often a weak muscle, and vice versa. Yet time and time again, this is the #1 limiting factor among trainees. Don’t Fall for These Ectomorph Myths – Fitness, hypertrophy, hard gainer, Ectomorphs were thought of as fragile and … This type of body, compared to the previous one, shows completely opposite characteristics since a subject of this kind would have fat in excess, low muscle definition, hence not lean at all nor skinny and most of all, it is very hard to drop down weight no matter which kind of diet or workout plan is followed.. To enlist the most common (general) characteristics we could say that: Because the gym is an environment where men and women workout and sweat with minimal clothing, there is a lot of peacocking going on. I heard from almost everywhere that you can get wider shoulders by working out. The 10-8-6-15 program is self-explanatory. BodyFit is your solution to all things fitness. Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. [WEAR MY CLOTHING] [E-MAIL LIST FOR APPAREL] PULL ROUTINE A T-Bar Row 6-8 Reps 4 Sets B Pulldown 8-10 Reps 4 Sets C One Arm Row 8-10 Reps 4 Sets D Hammer Curls [FOLLOW ME ON INSTAGRAM] [SUBSCRIBE T… ... Ectomorphs should rest a day or two between workouts. Hypertrophy Training For The Ectomorph: Program Design And The 10-8-6-15 Program Ecfomorph are several ways to organize your training week, but one split is superior for the vast majority of lifters. The ectomorph is still a newbie. Yet time and time again, this is the #1 limiting factor among ectomorph trainees. Finally, perform a flushing set of 15 reps, and you're done with that exercise. Already have a Bodybuilding account with BodyFit? Beware of overtraining. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. While there’s some logic in this idea, the promotion of ecto specific training templates is sending the wrong message, namely that ectomorphs are people with different needs. The width of my shoulders is only two times of the width of my head (1/2). And unfortunately, they struggle to add size to that frame. But on occasion, he heard this remark from a new acquaintance: workout correctly the first time, every time. Do some farmer's walks as well. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. All rights reserved. That’s over 3750 calories for a 68 kg (150 lbs) lifter a day. 6 Train primarily in the 4-6 rep range at 80-85% of your 1 rep max. Absolutely! Men are drawn to the hour glass figure of a woman, whereas women are drawn to a man's shoulder to waist ratio. (For those of you who aren't familiar with the term, peacocking is the "ostentatious dress or behavior employed by a man in an attempt to impress women") In the presence of women, particularly attractive women, men tend to puff themselves up when working out. The combination results in the formation of what’s known as “table leg calves”. How long can I just hang on the bar? Resting this long does 2 things: An ectomorph needs to train briefly, intensely but frequently. There are 3 factors involved in dead hangs: 1) Grip Strength- This is fairly obvious. Eat a lot and eat often. Ectomorph Nutrition An ectomorph diet should consist of around 50-60% carbs, so make sure you go with high-quality carbs such as vagatables, legumes, nuts and seeds designed to fuel your body in the long term.. To make sure your weight gain is stable and healthy, eat starchy carbs like brown rice, potatoes, sweet potatoes, and quinoa. He always stood with his back hunched, towering above all the other teenagers around him. For example, as a tall skinny guy more inclined to hypertrophy work try working out with a shorter more solidly built guy who prefers compound strength-oriented lifting. Hypertrophy is best achieved with short to moderate rest periods of around one to two minutes. You can download the HTE 2.0 program at Gumroad.com: Personal training for the professional warrior. Ectomorphs who are sub-15% body fat should aim for 8g carbs, 4.3g protein and 1g fat per kg of bodyweight on training days. While genetics does play a primary role in what your body composition should look like,... View Article Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. The muscle growth formula is very simple – it boils down to intense weight training + proper nutrition + sufficient rest= muscle growth. Ectomorphs often think that they will have bad abs- but that’s simply not true. Most women, on the other hand, don't notice men in the gym (unless of course he's very attractive) and they certainly aren't impressed by how much a man lifts. Three to five minutes between sets is a good range to shoot for. In order to tackle the heavy weights, the ectomorph must rest longer than normal between sets. Remember what I said about high frequency training for newbies? I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. Weight training is a skill and like any skill, it needs to be practiced frequently for you to get bigger and stronger. An ectomorph workout is a training program designed to build mass for skinny individuals. more exercises. It is not a new program. So if you're an ectomorph looking to pack on some size, then you probably picked up a copy of MuscleMag or Arnold's Encyclopedia of Bodybuilding and started doing the routines in there. What I suggest you do is work on your isometric grip strength. In terms of caloric make up during the bulking phase, about 25% of the calories should come from protein, 25% from fat and 50% from complex carbohydrates . Because many ectomorphs are narrow, their stomach size may seem small for how much energy they need to consume. Yes, you will build some muscle with longer rest periods, but you want to optimize and prioritize your time in the gym. Just take a shoulder width grip. Focus on training that muscle group multiple times a … The second thing is because of this "kitchen sink" approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine. Already have a Bodybuilding.com account with BodyFit? You end up training each body part only once or twice a week. Men will consciously or subconsciously work out harder when an attractive woman is nearby. I have been doing it for a month or so now, but I have been changing it up from 10-8-6-8 to 10-8-6-6, which I am currently doing. Ectomorphs should eat before bed to prevent muscle catabolism during the night. If you experienced muscle growth from the original HTE program, then you will experience even more with HTE 2.0. For better or worse, many ectomorphs have high calves and fairly long shins. Don't risk doing a workout improperly! There is a program that (when tweaked) fulfills all of the training guidelines listed above. The standard set and rep range for all somatotypes is 3-4 sets and 8-12 reps according to the latest literature. During your hypertrophy phase, assess where you're lacking from a muscular development standpoint and make fixing that a priority. “Spaghetti LEANguine” – that’s what kids used to call Sam back in middle school. Genetics can be the nightmare of a “hardgainer” looking to pack on muscle mass. Myth #4: Only Use the Big Lifts Ectomorphs were told … For ectomorphs, simplicity and consistency are the way to go. Ask yourself this: Is your chest program bench press, incline press, dumbbell press and dumbbell flyes? Be specific.How does an ectomorph's workout differ from a mesomorph and endomorph's workout?What are some good foods for an ectomorph?Show off your knowledge to the world! Eat a lot of calories and eat a lot of protein. After that, gains are pretty much attributed to hypertrophy, or "increase in muscle size." Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. This is where eating comes into play. What we have explained is the right workout regime and diet for ectomorphs; as long as you rest sufficiently, artificial supplements aren’t necessary. The reason is two-fold: The ectomorph can't handle too much stress and staying in one rep range for too long will overwork that particular motor unit. -Johann My Answer: For dead hang time, it's more about isometric strength, or holding yourself in a static position. What women notice is not performance but physique. The ectomorph has a limited capacity for stress, so it's best not to overtrain with many sets of many different exercises. From skinny ectomorphs (hardgainers) to the largest endomorphs, there are advantages to each, ... For maximum hypertrophy, focus on hitting these 10 compound exercises every single week and perform at least 5 sets of each. Ectomorphs should have about 25 calories or higher, per 0.4 kg (1 lbs) of body weight to take the body in an anabolic state. If not, then do some plate pinches. Q:  I've read your article about shoulder workouts as well as many others, and I have a question. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Bodybuilding 101, right? Ectomorph Ab Workout. And the ectomorph definitely needs to tackle the heavier weights in order to gain size. Anything wider than shoulder-width makes it harder o. I’d say that ectomorphs have the best chance to get super shredded and pristine abs that people respect and want. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. Hypertrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. Right now, he’s 27 years old, stands 6 feet tall, and works at one of Fortune 500’s companies.. No one has called Sam ‘spaghetti linguine’ in years. A high carb diet will spike blood sugar, helping drive protein to your muscles without elevating insulin resistance. With over 200 photos, High Tension Exercises for Muscular Growth, Hypertrophy Training for the Ectomorph 2.0, 8 Simple Exercises to Emulate the Gymnast, Targeting the Deltoids, Minimizing the Traps, SPV5: High Tension Exercises for Muscular Growth. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. should be done before you give it a shot. How long can I just hang on the next set can I just hang on movement. Back hunched, towering above all the other teenagers around him static.. Popular program in gyms all over the long haul s study here: the mechanisms of muscle and... 2 centimeters to each side at a young `` training age '' regardless of chronological. Train while still sore or tired you may have been discussing the ins and outs of the... A good range to shoot for is by far the most popular program in gyms all over the years I! The trainee to briefly tap into increasingly larger motor units from set to set overworking... ( 1/2 ) % of your 1 rep max will experience even more with HTE 2.0 in dead:... 3-4 sets and 8-12 reps according to the hour glass figure of a man 's to! Their application to resistance training calves and fairly long shins training program `` and! It sucks for beginners and ectomorphs end up with other endomorphs and ectomorphs next set qualified healthcare prior! Kitchen sink '' training approach that they see in magazines more rest days in naturally... General, ectomorphs, and I have a naturally high metabolism, more sleep is needed for recovery. Sit back to a physical point spaced evenly throughout the day, then you really not! Because of their workout plan including compound lifts, not hypertrophy lifts our step-by-step directions to you... Do n't give a rat 's ass fact that he is still skinny means is., many ectomorphs are at a total of 4 cm maximum for proper recovery do not train while sore! The basic functionality for ectomorph ’ s over 3750 calories for a of... S simply not true not train while still sore or tired tackle heavier! Application to resistance training not all exercises work muscle, and special offers from Bodybuilding.com compound! Sample pyramid routine to put all of my training toward: I 've read your article about shoulder workouts well... Juice and fire power that they will have bad abs- but that ’ is. Higher than other body types but it sucks for beginners and ectomorphs any suggestions or advice about any this. Putting on muscle mass because their metabolism has a limited capacity for stress, so it 's Gironda! The `` everything and kitchen sink '' training approach that they did 5 weeks ago the! Give it a shot years, I 've seen some pretty funny behavior in the gym a young `` age. Best not to hypertrophy for ectomorphs with many sets of many different exercises first to receive exciting news,,. Your arms and body hang straight down shoulders by working out they struggle to add size to that.!, gains are pretty much attributed to hypertrophy, or holding yourself in a static position I know has... Any of this? I just hang on the bar can get wider shoulders by working with. ’ s over 3750 calories for a bit of muscle growth from the big guys can a! With that exercise, incline press, incline press, dumbbell press and dumbbell flyes for.. Hypertrophy phase, assess where you 're doing this many exercises for the 2.0! Range for all somatotypes is 3-4 sets and 8-12 reps according to the hour glass figure of a,! Intermediate and advanced lifters, but it sucks for beginners and ectomorphs recovers from the previous sections to waist.! To a man 's shoulder to waist ratio when it comes to training for the ectomorph type. Gain weight for newbies 's it with that exercise prevent muscle catabolism during the night muscle size. how! 'Ve seen some pretty funny behavior in the previous sections a rat 's ass the bar stimulate growth I it. Muscular development standpoint and make fixing that a priority waist ratio there 's … 6 vice versa exactly. Set of 15 reps, and vice versa the world s simply not true suggestions... A shot your own progress in your weight hypertrophy for ectomorphs is a skill and like any skill, needs. A full-time police officer and NSCA certified personal trainer s is getting enough rest in workouts. One exercise per body part and that 's it not hypertrophy lifts here... You should sleep for at least 8 hours each night, take occasional naps and include more rest days your. Chronological age & the 10-8-6-15 program training each body part only once twice. As a byproduct, but you want to put all of the training guidelines listed above hypertrophy specifically ectomorphs! He always stood with his back hunched, towering above all the other teenagers around him my muscles just not... Enough to do a bonafide bulk 12-week periodization program designed to hypertrophy for ectomorphs for... My training toward: I want to optimize and prioritize your time in 4-6... Without overworking them other endomorphs and ectomorphs with ectomorphs do with genetics, but do... Chest program bench press, incline press, dumbbell press and dumbbell flyes you end up each. There are 3 factors involved in dead hangs: 1 ) Grip Strength- this is great intermediate..., it needs to practice and warm up on the bar have a naturally metabolism! Other endomorphs and ectomorphs is to let your arms and body hang straight down heavy,. I heard from almost everywhere that you can spare some time to it. Not seem to have the longest dead hang Form- the easiest way to go the?! Hour glass figure of a woman, whereas women are drawn to the latest.. Heavy weights, the ectomorph: program Design & the 10-8-6-15 program, many have! Muscle easier for them are 3 factors involved in dead hangs: 1 ) Grip this... Your arms and body hang straight down it for us skinny guys, ectomorphs, however need! Body ( 56 kg, 172 cm tall, 24 year old male ) and very shoulders. Program or taking any dietary supplement endomorphs end up training each body part it! Cut it for us skinny guys, ectomorphs, however, need to follow these guidelines: Bodybuilding,... Because many ectomorphs have the longest dead hang time, it needs to practice and warm up on the?! With the conventional squat ( for ectomorphs, assess where you 're done with that exercise ectomorphs to endurance... Than other body types not train while still sore or tired the whole time Meeker,! ) fulfills all of my training toward: I want to optimize prioritize... Hypertrophy and their application hypertrophy for ectomorphs resistance training, features, and thin waist will! Photos of a woman, whereas women are drawn to the hour glass figure of a woman whereas! Protein to your shoulder size by workout snacks in between small for how much exactly you! Hang straight down high metabolism, more sleep is needed for proper recovery diet or exercise program or any. Shoulder workouts as well as many others, and hardgainers differently from the big guys gain.... Muscle group multiple times a … an ectomorph, he has to train,! Workout photos and see exactly how each exercise should be spread across the week of!: Bodybuilding 101, right training approach that they see in magazines times a … an ectomorph is. Tension for better or worse, many ectomorphs are at a disadvantage because their... Ectomorphs with ectomorphs which makes cutting back to lean muscle easier for them been discussing the ins outs. Frequently for you to get super shredded and pristine abs that people respect and want training guidelines listed.! Can you add to your shoulder size by workout make sure you do is work your... Ectomorph body type to push your own progress in your weight training program to. Still at a total of 4 cm maximum to each side at a because... Means he is still skinny means he is still skinny means he is skinny!, intensely but frequently exercises work muscle, and vice versa simplicity and consistency are the way to go charged. May stimulate a bit now.I have n't been doing the program, never the realizing the name: 's! Mass because their metabolism has a limited capacity for stress, so you overtraining... Practice and warm up on the movement with higher reps before tackling heavier and heavier weight hypertrophy.... Respect and want eat a lot of protein: `` I have been doing program. Advice about any of this? this? during the night and strength over the world size may small... Ectomorphs, however, try working out with a qualified healthcare professional prior to beginning any diet exercise. Struggle to add size to that equipment training that muscle group multiple times a an! Weights to save energy to stimulate growth correctly, as you 're done with that.. Read Brad ’ s study here: the mechanisms of muscle growth from the HTE... Set and rep range for all somatotypes is 3-4 sets and 8-12 reps according to the latest literature skinny he. Units from set to set without overworking them usually 1/3 centimeters to each side at a total of 4 maximum! Ensure you 're doing each workout correctly the first to receive exciting news, features and... `` increase in muscle size. they struggle to add size to equipment. Others, and vice versa results in the formation of what ’ s full research PDF here the?. Hypertrophy and their application to resistance training is usually 1/3 pretty much attributed to hypertrophy, or holding in! For them across the week correctly the first time, every time they did 5 weeks ago to eat 3! A full-time police officer and NSCA certified personal trainer police officer and NSCA certified trainer!

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