Ectomorphs are characterized by slender bodies and difficulty gaining muscle, requiring specific workout and diet strategies to build strength. They should focus on strength training with compound lifts like squats and deadlifts, supplemented by moderate to high-intensity cardio for fat loss. Ectomorphs need a structured workout plan with longer rest periods and a mix of major compound and isolation exercises to effectively stimulate muscle growth.

1. Ectomorph Diet & Workout Plan

3. Everybody’s body can be classified in one of
three ways: endomorph, mesomorph and
ectomorph. These terms are used to describe
your basic physical characteristics and tie in with
how your body will adapt to exercise.

4. Very few people are purely one body type, but
actually a combination of all three. If you have
slender arms and legs but have a propensity for
gaining fat around your middle, you are an
ectomorph/endomorph. If, however, you have
big muscular arms but, despite lots of squats,
skinny legs, you could well be a
mesomorph/ectomorph.

5. Ectomorphs are naturally slender. Narrow hips
and shoulders, small joints and not overly
muscular, ectomorphs are often called
hardgainers because of their inherent difficulty
adding muscle to their slim frames. Long levers
compound this problem and make some
exercises unusually challenging.

6. Ectomorphs are usually better suited to
endurance sports than endomorphs and
mesomorphs, but that doesn’t mean they can’t
gain muscle given the right training program and
diet.

7. Cardio for Ectomorphs
Ectomorphs main workout focus is strength
training. However, ectomorphs who also want to
lose fat should include moderate to high-
intensity cardio to lose weight (e.g. running). To
combine fat loss and strength training, increase
the resistance or incline on the cardio machines
in the gym, or look for hills if running outdoors.

8. Strength Training for Ectomorphs
Narrow shoulders and hips, long arms and a
shallow chest means that compared to the other
body types, most ectomorphs are not as ideally
suited for exercises such as squats, bench
presses, deadlifts and overhead presses. Their
long levers mean that, even if an ectomorph
weighed the same as an endomorph or
mesomorph, they would probably not be as
strong. Still, these compound exercises are very
effective for a typical ectomorph.

9. For an ectomorph to gain muscle, they should
train specifically to gain strength the classic
compound lifts of squats, deadlifts bench press,
rows, pullups and overhead presses. These
exercises work multiple muscle groups at the
same time so they are an efficient use of
training time and energy and also promote a
cascade of anabolic hormones to be produced
which are essential for muscle growth.

10. While these exercises may be hard to master
initially because of long limbs and
disadvantageous levers, with some simple
modifications such as a wider foot placement in
squats, wider hand placement in bench presses
and a sumo stance for deadlifts, these exercises
can be made relatively comfortable and very
productive.

11. Focus mainly on major compound exercises such
as the bench press, deadlifts, squats, lunges and
bent over barbell rows. This forms the
foundation of your strength training. Then add a
few isolation exercises (e.g. biceps curls, triceps
extensions, lateral raises), which target
individual muscles, to round out your workout
routine .

12. Ectomorph Workout Plan
Ectomorphs need to stimulate their muscles
“deeply” in order to increase your muscle mass.
Whereas a mesomorph could almost
accidentally gain mass, an ectomorph has to
start their workout with a well laid out plan.

13. Sets & reps: Aim for 3 – 5 sets of 6 to 12
repetitions for each major muscle group. Take
longer rests between sets (2 minutes or more).
This allows you to lift intensively again for the
next set. For isolation exercises aim for 10 to 20
reps and slightly shorter rests between sets.