Exercise Tips for ectomorphs

Building maximum muscle size and strength

The most popular gym term for ectomorphs is "hard gainers." It seems no matter what they do, gaining muscle size is all but impossible. Sure, staying lean is never a problem, and true ectomorphs sport abs that rival Ronnie Coleman’s or Jay Cutlers. But that’s where the similarities end. Ectomorphs will have to fight for ever ounce of muscle or strength. 

Ectomorphs have two factors working against them when it comes to building muscle size – a very high metabolism and long limbs. Building muscle takes calories, but most ectomorphs never take in the calories required to build new muscle tissue. In fact they are often in a catabolic state with their existing muscles losing protein to supply energy requirements. The long limbs of the ectomorphic body doesn’t help matters either. A short limbed person doesn’t need to build the same degree of muscle mass as a long limbed person in order to look “big.” It takes a lot of muscle mass to fill in a long and lanky frame.

So if you fall into the ectomorphic category what can you do to increase your size and strength?

Training for the ectomorph

One of the big mistakes that ectomorphs make is adopting the training program of a mesomorphic-framed individual. But ectomorphs aren't as powerful as mesomorphs and they don’t have the mesomorph’s great recovery abilities. Then they make matters worse by trying to use the same amount of weight often at the expense of form.

The key to building muscle size and strength for ectomorphs is to KIS – Keep It Simple. No 20 sets per body part. No extended high-rep sets. No fancy cable or machine isolation exercises. Instead the bulk of your training should consist of free weight exercises, using heavy weight and low rep ranges – say in the 6 to 8 range.

Instead of multiple muscle groups per session, only hit one or two larger muscle groups. With one or two exceptions all exercises should be basic compound movements. With regards to cardio, either reduce it to two to three, 20-minute sessions per week, or eliminate it all together.

By way of recap:

Ø      Moderate weight that allows 6-8 reps per set.

Ø      Perform just 2 to 3 exercises per muscle group for 2-3 sets

Ø      3.Train only one or two muscle groups per session.

Ø      4.Stick with basic compound movements and keep it simple.

Ø      5. Eliminate or reduce cardio to two to three 20-minute sessions per week.

Suggested Exercises for Ectomorphs

Thighs – Squats, Leg Presses

Hamstrings – Stiff-leg deadlifts, Leg Curls

Calves – Standing calf raises, Seated Calf raises

Chest – Barbell and Dumbell, incline and flat presses, dips

Back – Rows, Chin-ups, pulldowns

Shoulders – Barbell and Dumbell presses, shrugs

Biceps – barbell and Dumbell curls

Triceps – Lying Extensions, Dips, Narrow presses