Ectomorph 

Learn how to How to Bulk Up and How to Get into Shape to attain a stronger, more Athletic Build!

An Ectomorph is a genetically thin and slightly muscled individual usually with a typical long distance runners build. Ectomorphs often have trouble when attempting to gain muscle mass.

Women who have an ectomorph body shape are the most fortunate when it comes to maintaining weight. Their naturally petite bodies find it difficult to gain weight or build the muscles of the body unlike other Body Types.

The downside some women find to this Body Shape is the straight and narrow appearance of their Bodies as oppose to a more curvaceous, voluptuous and feminine Body Shape often sought after by many Ectomorph females.

Men who have a predisposed Ectomorph Body Shape again find it difficult to gain weight and in particular gain muscle mass. 

This frequently causes problem for men who aspire to achieve a larger more dominant look to their small framed bodies.

Correct deep muscle stimulating weightlifting routines and an high Calorie Diet is essential to alter a slightly built Ectomorph into a bigger more muscular Ecto-Mesomorph.

Ectomorph can be regarded by their appearance as;

fragile thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
Has trouble gaining weight
muscle growth takes longer

Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weightlifting exercises should be done but not too often or for too long each session.

Weight should be fairly heavy and the pace in your muscle mass building workouts should be slower (longer rest periods between sets). Your muscle building Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. 

Aerobic and other activities such as running, cross training etc. should be kept to a minimum, at least until you are happy with your weight and looks.

While some women wouldn't find it to be a problem to have some of the characteristics of this body type, men will probably see it in a different way!

If your a woman trying to achieve a more curvaceous Body or a man aiming to one day have a bigger physique then weight training routines in the gym should make up the bulk of your training regiment. 

For ectomorphs weight sessions should be kept heavy until such a time where you are happy with your image. This may take 3-12 months depend on what you wish to achieve.  The durations of these workouts should be within 45 minutes to ensure that muscle growth is no hindered.

Heavy compound movements such as Squats, deadlifts, Bench, Shoulders presses etc. Should make up most of the weight lifting programs. 

These movements stimulate the majority of the body ensuring maximum growth as oppose to using inferior machine weights which only isolate one muscle group.

A High un-healthy Body Fat level is normally not an issue with Ectomorphs. For this reason Cardio should be done no more (if at all!) than once per week if your trying to gain muscle mass.

Diet for Ectomorph

Diet is usually the hardest part especially for men who are desperately try to build muscle fast.

If your a man you Body can sometimes seem like a furnace for Calories, burning them quickly. Consequently, it is essential to consume AMPLE amounts of foods if you ever want to achieve a bigger Body. 

Consuming this volume of food is often difficult so protein supplements especially meal replacement shakes can greatly help. This equation should help you to establish the necessary Calorie, Protein, carbohydrate and Fat intake you need to grow;

Ectomorphs

Calories -- bodyweight in lbs x 22
Protein -- bodyweight in lbs x 1.6
Carbs -- bodyweight in lbs x 2.5
Fats -- bodyweight in lbs x .50

Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easy for them.