![]() ![]() For ectomorphs, there is a fine line between productive workouts and overtraining. That said, strength training is powerful medicine, and a little goes a long way. Because ectomorphs have a hard time building muscle, and that muscle will soon start to vanish if you take long breaks from training, you’ll need to work hard and consistently to make meaningful progress. Ectomorph Training Principles Photo via Instagram to say, if you want to build muscle and get stronger, you’ll need to pay your dues in the gym. ![]() Ectomorphs also tend to have a lower risk for certain chronic diseases, including heart disease, which is something to appreciate (1). So, while you might never become a mass monster, you can still build an imposing physique, and, as an added benefit, you probably won’t need to diet too hard to get lean. Olympia winner Frank Zane and martial arts legend Bruce Lee. Examples of ectomorphs who have built impressive physiques include 3-time Mr. Having smaller bones makes your muscles look bigger than they really are. However, even ectomorphs CAN build muscle, and, with their small bone structure, a little muscle goes a long way. While these are the ideal characteristics for marathon runners, they’re not so good for getting big and strong. ![]() Generally speaking, ectomorphs have a lot of small diameter slow-twitch muscle fibers, small muscle bellies, and a fast metabolism. In bodybuilding terms, you are what is known as a hard gainer. If you have always struggled to gain muscle, have slender wrists, are generally quite lean, or tend to gravitate toward endurance activities like long-distance running, you probably have strong ectomorphic genes. In this guide, we reveal how ectomorphs can overcome their natural propensity for being skinny and start building more muscle. TIP: Not sure what your body type is? Take our quiz! However, most people have a dominant type that influences their shape and the activities they tend to be best at. For example, you could be a meso-endomorph or an ecto-mesomorph. While ectomorphs can gain appreciable amounts of muscle, they have to pay extra attention to their diet and exercise program to achieve results.īear in mind that pure endo, meso, and ectomorphs are rare, and most people are a combination of these somatotypes. They have a hard time gaining muscle and tend not to gain fat either. With their slender bone structure and lightly muscled frames, ectomorphs are built for endurance activities, such as long-distance running. If they do begin to accumulate a little too much blubber, they usually lose it quickly and easily. Mesomorphs gain muscle easily but don’t tend to gain much fat. Mesomorphs are bodybuilding’s chosen people! Naturally athletic, they tend to have broad shoulders, narrow waists, and a V-taper. Endomorphs usually have a hard time getting lean. Endomorphs can make good powerlifters, football linemen, and throwers in athletics, i.e., shot-putters. They often have a rounded shape, with broad shoulders and broad hips. People in this somatotype group gain weight easily – both fat and muscle. ![]()
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