If you are an ectomorph and you want to drop jaws with eye-popping muscles, you need to be prepared to work for it.
Ectomorphs can be categorized as tall and thin with little to no muscle definition. It’s an uphill battle for them when it comes to body conditioning. However, there’s no need to remain a Slim Jim forever. Regular exercise along with a high-calorie diet with plenty of lean proteins can lead to a total body transformation.
Sideline the Cardio
If you’re an ectomorph, you need to place less importance on cardio exercise. Cardio burns calories and with your high metabolism, that’s the last thing you need.
The University of Houston recommends only performing a minimal amount of low-impact cardio and to concentrate on heavy lifting instead. Low-impact choices include walking and biking at a moderate pace.
Weight loads during exercise for ectomorphs need to be as heavy as possible. If you want to improve strength and increase bulk, you need to consistently push your strength training goals.
As far as weights, choose a load that makes it difficult to do the last two reps. With heavy loads, you can do fewer reps in each set, stopping at six to eight reps. You should do at least two to three sets per exercise. Consistently, you have to keep adding more weight to your routine as you become comfortable with the load factors.
The amount of weight is not only the key factor for ectomorphs. You need to consider frequency of workouts. You should aim to strength train at a minimum of three days per week. However, you can train as much as five days weekly. The key is to let muscles repair between workout days. Never work the same muscle group consecutively.
Types of Exercises
Ectomorphs benefit from compound exercises more so than any other type. With compound exercises, you are simultaneously working more than one muscle group.
Examples of compound exercises include mountain climbers, weighted squats, kettlebell swings and bench presses. The thing to keep in mind is that your body type may make certain exercises very difficult to perform. For instance, because of your weak arms, you may find it difficult to perform pull-ups or push-ups. Modifications can be made to these exercises, such as adjusting grips or using a support, until you’re able to do the moves.
Lastly, diet is extremely important for the ectomorph. You need to eat plenty of high-calorie foods packed with nutrition. According to Men’s Fitness, you can add more calories and protein to your diet by having post-workout protein shakes daily. Carbohydrates should make up the bulk of your daily calories with protein coming next. For health reasons, keep fat intake to moderate levels.
Since you’re here …
… we’ve got a small favour to ask. More people are reading CAVEMENWORLD than ever, but few are paying for it. Advertising revenues across the media are falling fast. And unlike some othe organisations, we haven’t put up a paywall – we want to keep our articles open to all. So you can see why we need to ask for your help. CAVEMENWORLD’s independent, investigative journalism and graphics take a lot of time, money and hard work to produce. But we do it because we believe our perspective matters – because it might well be your perspective, too.
If everyone who reads our reporting, who likes it, helps to support it, our future would be much more secure.