What is an Ectomorph?
In extreme cases, the ectomorph physique is fragile and delicate. The bones are light, and the joints and muscles are slight. The ectomorph is a linear physique with long limbs, however the shoulders droop. As the ectomorph is not naturally powerful, he has to work hard for every bit of muscle and strength gain.
The Ecomorph’s primary objective is gaining quality muscle mass. He will not have the strength and endurance for extended training sessions, and will find that muscle mass develops slowly. The ectomorph will even feel he has to force himself to eat to sustain muscle growth.
Ectomorph Training & Nutrition Tips
- The Ectomorph should focus on power moves to build maximum mass. The program should tend toward heavy weight and low reps (6 to 8 reps after warm up).
- Train intensely and make every set count by keeping your workouts short and still make substantial gains. Aim for roughly 14 to 16 sets per major body part instead of 16 to 20). Ensure that you get sufficient rest between sets, and allow enough time to recover between workouts.
- The Ectomorph must pay attention to getting adequate nutrition. At least 6 meals a day should be consumed at least every 2.5-3 hours to ensure maintenance of nitrogen balance. This may necessitate the consumption of more calories that you are used to. Weight gain protein drinks are useful to supplement the food intake.
The Ectomorph & Bodybuilding
The Ectomorph is also known as a hard gainer, so try not to burn up too much energy with excessive amounts of other sports and activities. A degree of cardio exercise is required for good health, but do not expend large amounts of physical energy outside the gym or you will make it even harder to gain quality muscle.