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Should Ectomorphs Workout ? – From Skinny Too Muscular

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If you’re an ectomorph you should most definitely workout, but traditional muscle building programs simply won’t work for you.

Here Are All The Characteristics Of An Ectomorph:

  • Naturally Skinny
  • Very Fast Metabolism
  • Narrow Frame
  • Flat Chest
  • Long, Thin Limbs
  • Not Much Natural Muscle

body types

If this sounds like you then carry on reading because this article and regimen was made for ectomorphs that want to put on some serious muscle mass.

The Training

The most common mistake that ectomorphs make when they start to train is that they follow the standard “3-4 sets and 8-12 reps routines”. Unfortunately those kind of routines don’t work well for ectomorphs because you already have a ridiculously fast metabolism, therefore if you follow those standard routines you’ll just burn way too many calories in the gym. Thus creating a caloric deficit which means your not gonna gain any muscle mass !

As an ectomorph you should make your training more intensity focused and less volume oriented. This basically means staying in the 6-8 rep range for 3-4 sets and focusing on doing mostly compound exercises with minimal isolation movements per muscle group.

big 3 compound movements

Since weight lifting also burns calories you should stick with a 4 day – per week split. Here is a program designed for ectomorphs that want to gain mass:

Day 1 – Back

Deadlifts – 3 Sets 6 Reps

T-Bar Row (Close Grip) – 3 Sets 6 Reps

Wide Grip Pull-ups – 3 Sets 8 Reps

Bent Over Barbell Row – 2 Sets 10 Reps

Rest 2 minutes inbetween every set.

Day 2 – Chest/Shoulders

Floor Press – 3 Sets 6 Reps

Arnold Press – 3 Sets 8 Reps

Incline Bench Press – 3 Sets 8 Reps

Dumbbell Upright Rows – 3 Sets 8 Reps

Rest 2 minutes inbetween every set.

Day 3 – Legs/Abs

Barbell Squats – 3 Sets 6 Reps

Cable Crunch – 3 Sets 10 Reps

Russian Twist – 3 Sets 10 Reps

Front Squats – 3 Sets 6 Reps

V-Sit Up – 3 Sets 8 Reps

Rest 2 minutes inbetween every set you do for abs and rest 3 minutes inbetween every set you do for legs.

Day 4 – Arms

Seated Dumbbell Hammer Curls – 3 Sets 8 Reps

Skull Crushers – 3 Sets 8 Reps

Overhead Cable Curl – 3 Sets 8 Reps

Weighted Dips – 3 Sets 8 Reps

Rest 2 minutes inbetween every set.

The Nutrition

Now with the right training program at your disposal the other half of the battle is fought in the kitchen. Ectomorphs can get away with eating more calorie dense foods when bulking because of there extremely fast metabolism, but the problem is when ectomorphs think more calories they think that it means having an extra plate of food at dinner or eating an extra slice of toast at breakfast is going to be enough. The truth is that you need much more food than that to build muscle, so to make sure you’re eating enough have 4 meals a day that contain at least 1000 calories each and take at least 2 scoops of a mass gainer after every workout.

on serious mass

Here Is A General Guideline On What Type Of Foods To Consume:

  • Chicken Thighs
  • Whole Milk
  • Whole Eggs
  • Salmon
  • White Rice
  • Oatmeal
  • Nuts
  • Avocados
  • Pork Loin
  • Full Fat Cheese
  • Nut Butters
  • Coconut Oil
  • Lentils
  • Quinoa
  • Bananas
  • Beans
  • Potatoes

Of course you don’t have to eat every single thing on this list, but making sure that you have some of these foods in your fridge/pantry will be a great start.

To conclude if you’re an ectomorph that has been struggling to gain weight and muscle mass then follow the guidelines laid out in this article to achieve the results you desire. If you have anymore questions about this topic then leave a comment below.

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