What is an ectomorph?
Ectomorph is one of the three most common body types (somatotypes), characterized by thinness and difficulty gaining weight (both muscle and fat). People of this type are distinguished by a high metabolic rate and metabolic rate.
With constant improper nutrition and a sedentary lifestyle, ectomorphs still gain excess weight – in this case, they have a tummy, while the rest of the body (especially arms and legs) continues to be extremely thin.
Differences in the body of an ectomorph
Studies show that during strength training, the ectomorph’s body produces the least amount of myogenin, which is responsible for the conversion of protein from food into muscle tissue, and, as a result, the growth of muscle mass (1) .
In addition, when myogenin levels are low, the body does not create sufficient energy reserves in the muscles, which does not allow effective strength training, and, accordingly, does not allow the muscles to be given the necessary stimulus for growth.
Pros of an ectomorphic physique
Most celebrities and professional models are ectomorphs – the fact that weight gain is difficult for them helps to gain exclusively muscle, and not adipose tissue. A toned and athletic body with good relief is an easy task for an ectomorph.
The issue of creating a press is usually not fundamental for ectomorphs – most often they already do not have problems with belly fat, therefore, even with minimal effort and the simplest exercises, they have distinguishable cubes and a noticeable relief.
Ectomorph training mistakes
First of all, it is necessary to forget about the treadmill and the exhausting cardio – ectomorph is already dry enough, and long workouts are definitely not for him. Even strength training is necessary 2-3 times a week, and no more than 45 minutes.
As we mentioned, the ectomorph’s body is not able to accumulate a lot of glycogen, which is necessary for strength training and subsequent muscle recovery. Exercising too often will not give your body time to build muscle.
How to gain weight for the thinnest
Most of your workout should be basic exercises: barbell squats, bench press, standing press, and deadlift. Do not overload yourself with isolation exercises – they expend energy, but do not trigger muscle growth.
Remember that it is basic exercises, performed with heavy weight and in 5-7 repetitions, that involve large muscle groups, which forces the body to produce testosterone and other hormones that are critical for the growth of all muscles in the body.
Ectomorph food
It is not so important for an ectomorph to count calories, and more often than not, it is necessary to eat as much as possible. Of course, it is important to stick to a proper diet and not overuse sweets. Remember, brown rice should be your favorite side dish.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kg of body weight. With less consumption, the muscles will not receive material for growth, with more, you accelerate the already fast metabolism, which also interferes with growth.
Sports Supplements for Muscle Growth
On the one hand, sports supplements are just an addition to a balanced diet, not a substitute. On the other hand, a protein shake is the easiest way to replenish your post-workout protein needs.
Take BCAAs during training, protein blends one hour before and immediately after training, and slow protein before bed. In addition, creatine will help you, which not only makes muscles bulkier, but also improves energy processes.