Ectomorphs are typical “skinny” guys and gals and find it hard to put on any weight. Some ectomorphs are more “ecto-mesomorphs” meaning they put on muscle a bit easier than most ectomorphs, but training and diet have similar considerations.
Unlike a mesomorph, they are not naturally muscular and lean, just naturally lean. Fortunately, unlike an endomorph (which describes me), fat is not much of an issue and if excess fat is gained an endomorph can lose it quickly and easily.
Ectomorphs can build great bodies, but it can be harder and slower – read on
An ectomorph is a classic hardgainer. You work extra hard for your muscle and you do not want to back slip as getting it back is slow and hard. You need to stick to your program, with the one exception that if you start eating crap (as long as you keep your nutrients and especially protein up) for a short while it is not a big deal.
Excess calories, whether junk or not, are not as big a deal as other body types.
Ectomorph Muscle Building Basics:
- An enormous amount of high quality calories. You are eating MORE than 3 meals a day for sure!
- Short intense workouts focusing on big muscle groups (squats, deadlifts, etc.).
Ectomorph diet must concentrate on getting enough quality calories – you need to eat A LOT. Guides and cookbooks like Anabolic Cooking are great so that you can concentrate on muscle building foods.
Pre bedtime meals, preferable good solid low fat/high protein like a protein shake are highly recommended as you can lose muscle due to catabolic processes while sleeping (basically, muscle breakdown; you need lots of calories to prevent this!).
Supplements are more important than for any other somatotypes.
Fast metabolisms: Need an incredible amount of calories to gain muscle: Fat not much of a worry!
Midnight pizza is not a big deal – and can actually be better than a “standard” non bodybuilding diet!
Workouts? Simple: Short and Intense.
You do NOT want to be a gym rat. Cardio is not your friend. Although some cardio is fine, do not go overboard. As a mesomorph, I also do half marathons and century bike rides – not recommended for ectos! Just enough to stay in good cardiovascular shape!
Exercises need to focus on big muscle groups.
Exercises need to focus on big muscle groups. Think squats, deadlifts, cleans, bench presses. Small muscle group exercises – isolation exercises – minimal if at all. Keep your work outs to 60 minutes maximum, preferably 45 minutes. Short, but intense!
An ectomorph can build a great body. As an ecto, you may actually need less muscle to look awesome as you naturally carry a very low amount of fat year round.
I’m 100% ecto, and through a lot of hard work and especially nutrition, have managed to build a pretty good body – way better than I ever thought possible.
It turns out I THOUGHT I was eating a lot of calories, but really I wasn’t consuming enough at all. Hey, a three egg omelet with veggies like spinach and mushrooms only has about 250 calories. And chicken breasts have next to nothing unless you eat a boatload of them!
I found getting a good foodguide/cook book for bodybuilders, and adding a prebedtime protein shake made a big difference.
I was eating clean, I thought I was eating a lot, but I wasn’t. Once I massively upped the calories (mostly “clean” calories) I started to grow faster and that made all the difference!
Hey Skinny Steve – do I know you from the gym or are you another Skinny Steve?
Reoccurring story with Ectos – thinking you are eating piles of calories and then finding it is not nearly as many as you thought.
Counting calories for a week is an easy way to get a grip on it (even if you are estimating a lot).
As a typical hardgainer, I find this article very motivating!
I joined a gym 3 years ago and previously hadn’t lifted since high school as part of sports.
When I think i’m making no progress at all, I just look back at where I was 3 years ago. I look (and am) much healthier, my self confidence has taken enormous strides, and although I may never be even semi- massive I have put on significant muscle since I started 3 years ago.
Although progress may seem slim, before and after picture show big positive changes over the longer term. And I’m sure the next 3 will show similar “slow but steady” gains!