by | Dec 8, 2013

 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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  1. amarjeet

    Hye…i m a ectomorph..my age is 18 and i weigh around 110 lbs only.my height is 5’11
    I am trying hard to gain weight but nothing is working out.can u please recommend a workout and diet routine for me to gain weight easily!!!!!
    Need help immedielty…

    • Harshit mathur

      You are just 18 now so dont worry you have enough time . Dont take mentally presure.it is the age when your body skelation starts growth so do not over train workout three to four days in a week (45 minute maximum per day) with moderate weights. And take high protein and carbs for recovery and muscle building

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    Hey there. I found your blog by way of Google while searching for a comparable subject, your website came up. It seems to be good. I have bookmarked it in my google bookmarks to come back then.

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    I was suggested this blog by my cousin. I’m not sure whether this post is written by him as nobody else know such detailed about my difficulty. You are incredible! Thanks!|

  5. Hillary

    I have got to acknowledge that it’s 1 of the most fascinating articles or website posts I have actually study. It is also professionally created. I am an french instructor so I know what I suggest.

  6. Aman Singh

    Any specific supplement which will work for ectomorphs ??


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