The Ectomorph


Ectomorph gain muscle slowThe ectomorph physique is a fragile and delicate one. The bones of an ectomorph are light, joints are small and muscles are slight. The limbs are long in proportion and the shoulders droop. The ectomorph is a linear physique. Straight up and straight down, and may appear longer than he or she really is, due to the length of limbs coupled with lack of muscle mass developed on those limbs. The ectomorph is not naturally powerful and will have to work hard for every ounce of muscle and every bit of strength he or she can gain.The hair of an ectomorph is fine, it grows quickly, it`s sometimes difficult to keep in place and its skin tends to burn easily.

The Ectomorph

  • Definitive “Hard Gainer” in Terms of Muscle Gaining
  • Delicate Built Body
  • Flat Chest with Slim Evidence of Muscle
  • Fragile
  • Lean ( that`s good for building quick some great shaped abs)
  • Lightly Muscled (bad to be an ectomorph, don`t worry, i`m one of them too :D)
  • Small Shouldered
  • Takes Longer to Gain Muscle Mass
  • While ectomorphs tend to have difficulty in gaining muscle mass, they also tend to accumulate less fat than most people. Also, ectomorphs need little or no cardio to maintain that lean and slim appearance. Too much cardio will increase their metabolism making it even harder to put on muscle mass.

    Nutrition of an Ectomorph
    An ectomorph should have a diet that is high in protein, carbs, and moderate in fat. Ectomorphs tend to be insulin resistant, so they need to consume more carbs in order to promote muscle growth. When selecting carbs, choose those that have a low glycemic indices so your weight gain will primarily be muscle.

    Training for Ectomorphs
    Ectomorphs usually put very difficult muscle mass, they train consistently and are often frustrated by the lack of gains. Ectomorphs aren’t as powerful as mesomorphs and here are some training tips:

  • Train only one muscle group per session.
  • Use 2-3 exercises per muscle group with 3-4 sets because for ectomorphs this is the best stimulation.
  • Use moderate weight that allows you to get 6-12 reps per set.
  • Stick with basic compound movements and keep it simple because as i said, ectomorphs don`t need big variation of exercises.

    In a short sentence, train hard like very hard my ectomorph friend! I sure do as an ectomorph!

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    2 Responses to “The Ectomorph”

  • Wika Manuelle says:

    a great majority of ectomorphs are gay with sweet muscles. Just being feminist :)) funny isn`t it

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