ktomorph is a body type that is naturally prone to thinness. Although it is easier for an ectomorph to achieve lean muscles and cubes (including due to a fast metabolic rate), gaining mass for thin people is usually difficult. Moreover, we are talking about both muscle mass and fat.
The classic muscle building strategy for this type of physique is based on powerful, but short enough (and rare) strength training – as well as a heavy diet. How to train an ectomorph correctly – and is it possible to gain weight at home, without exercise?
Who is an ectomorph?
An ectomorph is one of three body types. Its main characteristics are tall and lean. In turn, naturally overweight endomorphs easily increase weight (most often, due to fat), while sports mesomorphs are prone to gaining muscle mass.
The main advantage of ectomorph is its high metabolic rate and low level of subcutaneous fat. It is easier for people with similar genetics to both keep track of the figure and pump up the abs with cubes. Unlike other somatotypes, careful monitoring of nutrients is not so important for ectomorphs.
Difficulty gaining weight and muscle mass, however, is typical of many ectomorph men. Even with regular training, although they look athletic, they can be considered thin. In order to pump up and gain 5-10 kg of muscle, they need active strength training and increased nutrition.
- minimum amount of fat
- can quickly pump up a relief press
- difficulty with weight gain
- lose weight easily without training
- low testosterone levels
Muscle Growth Strategy
A fast metabolism fundamentally distinguishes thin ectomorphs from overweight endomorphs and muscular mesomorphs. An ectomorph teenager can eat high-calorie foods without gaining excess weight. However, only up to a certain age, after which, against the background of general thinness, fat in the lower abdomen can begin to grow.
Moreover, it is nutrition that is the main rule of mass gain for an ectomorph. Naturally thin guys who want to pump up, you must first of all increase the daily calorie intake. In fact, growing and maintaining muscle mass requires a substantial amount of energy.
Weight gain rules for ectomorphs:
- workouts with basic exercises
- increase in caloric intake by 20-25%
- nutritional emphasis on slow carbohydrates and quality protein
How can an ectomorph gain weight?
The strength training itself should be intense, but short enough. Since the body of thin ectomorphs does not know how to store a sufficient amount of energy in the muscles, an additional portion of carbohydrates is needed before exercising to help you train more efficiently
The basis of training for thin ectomorphs who want to gain weight should be multi-joint strength exercises with a barbell – squats, deadlifts, bench press, standing press, and bent over rows. They should be performed with a high working weight and 5-7 reps – this will activate muscle growth.
The total training time should not exceed 45-50 minutes, and you only need to train 2-3 times a week – long and frequent training will do more harm than good. In addition, it is important to observe the correct exercise technique, being able to consciously involve the muscles in the work.
Basic exercises for an ectomorph:
- deadlift (legs, buttocks, back)
- barbell squats (legs, abs, buttocks)
- bench press (chest, shoulders, triceps)
- barbell row in the slope (back, shoulders, press)
- bench press standing (shoulders, upper back, abs)
Building muscle mass at home for ectomorphs, although possible, will require a serious level of motivation. In this case, the training program should also be based on working out large muscle groups – and you need to do it no more than 3-4 times a week.
For example, on Monday you need to do a powerful workout on the chest, on Wednesday – do exercises with your own weight on the muscles of the buttocks and legs (plus pumping the press), on Friday – workout on the back (with mandatory pull-ups).
Weight gain diet and nutrition
To build muscle and not gain weight from fat, an ectomorph needs to increase its calorie intake by giving up empty calories. In other words, the food should not only be high in calories, but also nutritious – in particular, contain fiber and carbohydrates with a low glycemic index.
To gain weight, the daily caloric intake should be about 20% higher than the norm, amounting to at least 2500-2900 kcal for men with a height of 170 cm.Often this implies the use of a large amount of food – ectomorphs with a low appetite should develop the habit of eating 5-6 once a day.
Ectomorph – food for gaining mass:
- increased calorie intake
- emphasis on complex carbohydrates and proteins
- lots of vegetables (sources of fiber, vitamins and minerals)
- consuming omega-3s (accelerates muscle recovery)
Sports supplements for weight gain
Taking sports supplements such as creatine and whey protein can help an ectomorph gain mass faster. Creatine not only increases strength, but also provides fluid retention in the muscles – as a result, you can gain an additional 2-3 kg of weight in the first week of taking the supplement.
In turn, sports protein can be a source of protein for muscles if you find it difficult to maintain an adequate level of protein in your diet. In other words, if you do not have the opportunity to eat food 4-6 times a day, an isolate or even a gainer can replace it.
Ways to increase testosterone
Low testosterone levels are a common problem among ectomorphic men. However, it is often not genetic factors that are the cause, but diet and exercise errors. For example, a lack of animal fats and a number of nutrients is associated with a decrease in testosterone levels.
In addition, for muscle growth, you need to regularly consume foods that contain sufficient amounts of zinc and magnesium – including seafood, pumpkin seeds, almonds and other nuts. Deficiency of these nutrients is associated with a decrease in testosterone in men.
How can I speed up my recovery?
Among other things, the ability to recover also affects the rapid mass gain. One easy way to boost recovery is myofascial massage, which helps break down lactic acid and other toxins that build up in your muscles after exercise.
The advantage of the roller for MPF massage is that it can be used independently at home. It helps to relieve muscle stiffness – and also has a positive effect on body symm