An ectomorph is a typical skinny guy. Ecto’s have a light built with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. They have an excellent model type six pack material if gain some mass with good exercise and eating.

Typical traits of an ectomorph:

  • Small “delicate” frame and bone structure.
  • Classic “hardgainer”.
  • Flat chest.
  • Small shoulders.
  • Thin.
  • Lean muscle mass.
  • Finds it hard to gain weight.
  • Fast metabolism.

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need small amount of calories at one time but he has to keep taking every 2 to 3 hours in order to gain weight. The intake should be balanced with protein carbohydrate and fats. Eating more by ectomorphs at one time will lead to more undigested food, thus wastage of food. Eat like a bird but keep eating through out the day.

Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

Workouts should be short and intense focusing on big muscle groups. Avoid over training and must not train more than 3 to 4 days a week. Concentrate on the basic strength training exercises like bench press, chin ups, dead lift, squats and front press. Rest between set should not be less than 5 minutes. Train every set to failure and do not punish cruelly the poor small muscles. Just train hard short and give them sufficient rest to grow.


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