The ectomorph is one of the three most commonly found body types (also known as somatotypes), marked by a “thin frame” and trouble in building muscle mass as well as fat. People belonging to the ectomorph body type are usually lean, skinny, and also have a high metabolic rate. Ectomorphs can actually put on some weight when exposed to a constant stream of unhealthy diets and a sedentary way of life. However, that fat will probably consist of belly fat while their legs and arms will still remain unusually thin.

1. Your Guide to Ectomorph Body
Type, Diet, and Workout Routine

3. What Is an Ectomorph?
The ectomorph is one of the three most
commonly found body types (also known as
somatotypes), marked by a “thin frame” and
trouble in building muscle mass as well as fat.
People belonging to the ectomorph body type
are usually lean, skinny, and also have a high
metabolic rate.

4. Ectomorphs can actually put on some weight
when exposed to a constant stream of
unhealthy diets and a sedentary way of life.
However, that fat will probably consist of belly
fat while their legs and arms will still remain
unusually thin.

5. Characteristics of the Ectomorph
Body:
• Flat chest
• Small bone structure and delicate frame
• Classic hard gainer
• Small shoulders
• Fast metabolism
• Lean muscle mass
• Naturally thin (1)
• Finds it hard to gain weight

6. Several studies have revealed, that
during strength training, an ectomorph body
produces low amounts of myogenin which is a
part of a huge family of proteins, which is
related by sequence homology i.e. the helix-
loop-helix (HLH) proteins (2). It is crucial for
functional skeletal muscle’s development. This
limits, ectomorph’s capacity to build muscle
mass.

7. Moreover, apart from the low muscle mass, the
myogenin deficiency also restrains the energy
reserves to the muscles, and doesn’t let an
ectomorph train hard and intensive enough.
Therefore, there isn’t sufficient stimulus for the
muscles to grow.
However, there are perks of being an
ectomorph, such as eating more liberally,
including fast food.

8. Owing to their fast metabolism, most of the
weight ectomorphs gain is lean muscle instead
of fat.
Plus, it is easy to achieve a shredded and fit
body for an ectomorph, and they only have to
put in very small effort to create a visible six-
pack. Most professional models are from this
somatotype.

9. Dangerous Bodybuilding Mistakes
Ectomorphs Make:
Let's take a look at some of the most mistakes
committed by those seeking an ectomorph
transformation:
• Not introducing enough diversity in their
ectomorph workout routines.
• Always seeking the perfect workout.
• Not consuming enough food.
• Not getting enough sleep.

10. • Believing that taking supplements is the magic
trick to get insane muscle gains.
• Training to failure.
• Overtraining themselves.
• Constantly, ignoring progressive overload.
• Thinking that they must train, themselves, for the
pump.
• Not having a commitment and a goal.
• Doing isolation exercises and using machines.

11. Ectomorph Diet and Metabolism :
Ectomorphs have a fast metabolism, which makes it
easy to get lean, and eat without gaining weight.
But with age, the metabolism slows down, primarily
because of low muscle mass, which can end up in
an unhealthy increase in body fat.
The best diet for an ectomorph is higher in calories
and carbohydrates. Approx. 50-60% calories should
come from the carbohydrates, 25% from protein,
and 25% from fat.