Ectomorphs have a hard time gaining weight in any form, and often times they are made ridiculed because they are skinny. To make matters worse, overweight people often say it is unfair that ectomorphs can eat whatever they want without gaining a pound. Make no mistake, the reason most ectomorphs eat foods rich in calories is because they are trying to get bigger and can't. Knowing the basics of diet and exercise can go a long way to providing an ideal physique.
The Ectomorph Diet
In order to gain weight, ectomorphs have to take in many more calories than other body types. Otherwise, their fast metabolism causes them to burn off any muscle gains.
The ectomorph may have to eat (a lot) more than they are comfortable with – this changes as the body adapts and begins to absorb all of the extra food.
To put on muscle fast, the ectomorph should take in anywhere from .75 grams to 1 gram of protein per pound of bodyweight. The ectomorph's composition is naturally lean, and they therefore need more protein per pound than endomorphs in order to maintain their muscle-mass.
The ectomorph desiring to gain muscle-mass also requires extra protein for the muscle's building blocks. For ectomorphs wishing to pack on muscle, both protein and creatine supplements are highly recommended.
Ectomorph Exercises
Ectomorphs already have a lower body-fat percentage than other body types, and weight training can provide all of the fat-loss benefits that most need. For this reason, the ectomorph wanting to build muscle fast should not focus on cardiovascular exercise.
The typical ectomorph training routine includes intense workouts with heavy weights, usually the most weight that can be safely lifted in two sets of 8 repetitions. The exercised muscle should be fully “pumped” and slightly sore, with the muscle enlarged with oxygen-rich blood.
Many ectomorphs overwork a muscle, and in the hopes of getting larger they work out every muscle group everyday. This will add definition and vascularity to the body, but it will not help a muscle grow. Continually ripping a muscle during workouts does not allow it to heal, and the extra exercise will burn the calories needed for energy; in turn, the energy-deprived body will consume its own fat and muscle. Working a muscle group two times per week is more than enough for the ectomorph.
Another benefit of this type of this type of workout is that it can be completed in virtually no time, maybe 15 minutes per day. The extra time not spent exercising can be used throughout the day to eat.
Other Ectomorph Considerations
Other factors for the ectomorph to consider are rest and empty calories. Rest is required for the body to recuperate, to build muscle. Empty calories, or calories ingested which do not contain nutrition such as alcohol, can give an ectomorph the “skinny-fat” look.
There have been many famous ectomorphs with ideal physiques, Bruce Lee and Brad Pitt to name two. Ectomorphs can also be world-renowned body-builders, such as Frank Zane, if they have the desire and work hard enough. The ectomorph body type has an inherently hard time gaining weight, yes, but when properly exercised its lean body can be held by many as the epitome of beauty.
