So you think you’re an ectomorph. Don’t worry, you can still bulk up you just have to change a few things around. Really you just have to forget everything you ever learned and start all over.
What is an Ectomorph? An Ectomorph is a body type that is characterized by long arms and legs, thin shoulders, lean thinner muscles and a shorter upper body than most. Ectomorphs find it near impossible to gain muscle under normal conditions. By following a diet and workout routine designed for an ectomorph, muscle gains will naturally follow.
If you are an Ectomorph then you need to follow a bulking diet. Choose protein supplements that are a little heavier than the usual protein powders. Eat solid foods that are nutrient dense. You’ll also want to make sure that you are eating at least 500 calories more than you burn. It is however important to eat healthy muscle building food, limit processed food and concentrate on a diet of lean proteins, healthy fats and healthy carbs.
An ectomorph needs to take part in a muscle bulking workout. Increase your weight and reduce your reps to 8-10 max. This will be geared more towards muscle building than the standard 12-15 reps with less weight is. As for cardio, you can do it you just need to be smart about it. If it’s hard for you to put on muscle then the last thing that you want to do is jump on the treadmill and run full speed for an hour. Instead do shorter and lower impact cardio sessions. A good example would be to bike for 30 minute.
If you’re not an ectomorph, no worries I’ll be discussing each body type in their own individual posts. Next week I’ll be going over the Mesomorph along with the diet and workout program that will benefit the most.