Ectomorph body type is smaller in stature, carries very little body fat and has a hard time building mass. People with this body type usually look like they have more potential to do well in endurance sports and athletics, rather than bodybuilding.
It’s well known that ectomorphs have difficulties building mass. The reason being that the larger part of ectomorph muscle fibers are slow twitch, they are usually insulin resistant, and have a naturally high metabolism.
When you see a naturally skinny guy who looks ripped, he’s probably an ectomorph. Ectomorphs have a naturally light build with small joints and lean muscle. Usually ectomorphs have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
Small “delicate” frame and bone structure
Lean muscle mass
Finds it hard to gain weight
It’s often true that ectomorphs find it very hard to gain weight, mostly because they have a fast metabolism that burns up calories very quickly. It’s not all doom-and-gloom though, because generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
Ectomorph training should consist of compound mass-building exercises like Deadlifts, Bent-Over Rows, Bench Press, Back Squat and Military Press. The workout should be high intensity and short in length. The goal is to create the maximum amount of muscular hypertrophy in the shortest length of time so as to burn the least amount of calories.
The best rep range for an ectomorph might just be within 5-8 reps for the upper body and 10-12 reps for the lower body. This way you will achieve both, myofibrillar and sarcoplasmic hypertrophy resulting in strength and mass gains. Only 3-4 weight workouts should be performed weekly. Keep in mind that during the bulking phase, cardio should be kept to a minimum. You should only low-intensity cardio training should be performed.
Your calorie intake must be kept high at all times. In order for your body to grow, calories-in must exceed calories-out over the course of the day, and ectomorphs have an unusually fast metabolism. 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. That’s over 3750 calories for a 68 kg (150 lbs) lifter a day.
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.
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This article first appeared on GYMNASIUMPOST.com on 28th June, 2020.