Not all gym goers achieve results at the same rate. The indicators are influenced by many factors: adequate and regular nutrition, individual characteristics of recovery, regimen, sleep and training. But what if, even with a perfectly matched regimen, progress in gaining muscle mass, strength and functionality is minimal or absent?
Athletes with such a problem are called ectomorphs or people with an asthenic body type. Simply put, they are simply not genetically designed for strength sports - this is how nature ordered. Accordingly, the result from training is manifested in them much weaker and slower. But do not despair - a special training program for an ectomorph, combined with proper nutrition, will help you achieve the desired result.
What is an ectomorph?
Ectomorph is a person genetically prone to a lean physique.
It differs from other body types (mesomorphs and endomorphs) by an accelerated metabolism, due to which it practically does not have a subcutaneous fat layer. Ectomorphs are often tall, with long legs and arms. The muscles of ectomorphs are not very prone to hypertrophy, but they adapt well to high-intensity aerobic endurance work.
Physique features
His body works like a stove - "burns" all the calories consumed. Thanks to this, he can easily have a raised abs 365 days a year without any special dietary restrictions. This has both disadvantages and advantages.
Cons of ectomorphic body structure
To gain muscle mass, an ectomorph needs a lot of calories. If an endomorph needs a surplus of 10% of the calorie content of the daily norm (the number of calories that a particular person spends per day), then for an ectomorph it is at least 20%. And we are not talking about "empty" calories from fast food, sweets and sodas. To gain high-quality muscle mass, you need to eat accordingly - junk food in the diet should be no more than 10-20%. The basis should be animal proteins, complex carbohydrates and unsaturated fats.
Ectomorph benefits
Oddly enough, ectomorphs make very outstanding fitness models and bodybuilders. For powerlifting and crossfit, this body type is less suited, although in practice anything can happen.
Due to the high metabolic rate, it is much easier for ectomorphs to get rid of subcutaneous fat. They are able to maintain a relatively dry and relief shape all year round without much effort. In addition, ectomorphs have a fairly narrow skeleton. In combination with hypertrophied muscles, this gives excellent proportions: wide ball-shaped shoulders and voluminous quads with a narrow waist, round biceps against a background of thin wrists.
There are other pluses as well. The relatively low body weight and low percentage of subcutaneous fat do not overload the cardiovascular system. Ectomorphs are least of all prone to diseases such as arterial hypertension and arrhythmia.
Features of training and diet
A special figure requires a special approach both in the training process and in the composition of the diet. A well-designed ectomorph training program is not all that is needed to get the desired result. Proper nutrition for this body type is of paramount importance.
The diet
The issue of nutrition for ectomorphs is extremely important - without a normal diet and healthy food, no workout will help.
Meals should be balanced, meals should be at least 4-5. Everything here is quite simple - there is not much difference in how many times a day you eat, but it is quite difficult to eat all the necessary amount of food in 2-3 times. It can also stretch the stomach.
Misconceptions about nutrition
There is an opinion that ectomorphs can eat anything they want. Like, the main thing is to eat the right amount of calories, then there will be growth.
This is a big misconception for a number of reasons:
- First, you can't get your daily calorie intake from sweets and fast food and not get health problems.
- Secondly, such a diet will slow down your metabolism over time, and you will gain excess fat. In this case, there can be no question of any muscles: muscles do not grow from fat and sugar, they need protein, which is practically absent in such products.
- Thirdly, over time, the gastrointestinal tract will begin to reject junk food. Will want to eat normal healthy food. But since you are used to stuffing everything in yourself, proper nutrition will not cause much appetite, and you will eat a maximum of 2 times a day. This will make you even thinner than you were before training.
If on one day you have collected your norm from such food - it's okay. But you can't eat like that all the time.
© bit24 - stock.adobe.com
Distribution of BJU in the diet
This does not mean at all that ectomorphs should adhere to the strictest diet, which will consist of 100% healthy foods. On the contrary, a small amount of simple carbohydrates in the diet will definitely not harm them. For example, right after training.
There should be a lot of carbohydrates in the diet, at least 5 g per 1 kg of body weight... If the weight does not grow, gradually add 0.5 g of carbohydrate per 1 kg of body weight and monitor the changes. With protein, everything is easier: consistently eat 2 g of protein per 1 kg of body weight. This is enough for the recovery and growth of muscle mass. Eat about 1 g of fat per 1 kg of body weight - this will increase the total calorie intake and will consume enough "fuel" for the normal functioning of the hormonal system.
Featured Products
Of the products most desirable for consumption:
- proteins: chicken, turkey, eggs, white and red fish, beef, pork, cottage cheese and other dairy products, whey protein;
- fats: fish oil, flaxseed oil, avocados, nuts;
- carbohydrates: oatmeal, durum wheat pasta, rice, buckwheat, barley, vegetables, fruits.
Breakfast and pre-workout meals (1.5-2 hours before workout) are especially important. They need to be rich in carbohydrates to energize the body for fruitful work. After training, it is advisable to take a gainer or whey protein with a small amount (about 50 g) of simple carbohydrates. Protein is also recommended to be consumed between meals to maintain constant protein synthesis in the body.
Before going to bed, it is recommended to drink casein (a protein of long absorption) or eat 250-300 g of cottage cheese to protect yourself from catabolism during the entire night's sleep. Do not forget to consume enough fiber for normal absorption of food, then any problems with the gastrointestinal tract will bypass you.
Workouts
The central place in the training program for gaining mass for the ectomorph is given to basic exercises. Keep isolated movements to a minimum, as they are not as effective and involve only one muscle group. Cardio should be ruled out altogether, unless you have health indications for it.
Three workouts a week will be more than enough, and it's better to start with two in general - in the first workout, load the entire top, and on the second - the bottom. Workouts should be intense, but short - no more than 1 hour, maximum - 1.5.
Try to constantly increase your strength indicators. The stronger you are, the more growth potential your muscles have. Therefore, exercises such as bench press, deadlift, and barbell squats cannot be ignored. As you progress in these exercises, over time you will certainly get stronger and bigger. But in no case increase the working weight to the detriment of the technique.
And when you gain the necessary foundation of muscle mass and strength and visually look more like a mesomorph, you can slowly add cardio load and isolated exercises for the local study of certain muscle groups.
Training programs for men
Without strength training, muscle growth will definitely not be, the body has no biological need for this. Why spend resources on restoring microtraumas in muscles, if you can put them into adipose tissue and leave them in reserve?
Workout in the gym
The training program for two days a week for an ectomorph is as follows:
| Monday (upper body) | ||
| Bench press lying on a horizontal bench | 4x12,10,8,6 |  |
| Incline dumbbell press | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Wide grip pull-ups | 4x10-15 |  |
| Bent-over barbell row | 4x10 |  © Makatserchyk - stock.adobe.com |
| Army press | 4x10-12 |  |
| Twisting on the bench | 3x12-15 |  |
| Thursday (lower body) | ||
| Barbell Shoulder Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Leg press in the simulator | 3x10-12 |  |
| Deadlift on straight legs | 4x10-12 |  |
| Barbell Shoulder Lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Weighted Calf Raises | 4x15 |  |
| Hanging leg raises on the bar | 3x10-15 |  |
This ectomorph training program is perfect for beginner athletes. The entire training process is built around basic movements - you will not overtrain and will gradually progress.
For athletes with basic training, a three-day split is the best option:
| Monday (chest + shoulders + triceps) | ||
| Bench press lying on a horizontal bench | 4x12,10,8,6 | |
| Press in Smith on an incline bench | 3x10 |  © Odua Images - stock.adobe.com |
| Dips on the uneven bars | 3x10-15 |  |
| Bench press with a narrow grip | 3x10 |  |
| Arnold press | 4x12 |  |
| Wide grip barbell pull | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Wednesday (back + biceps) | ||
| Deadlift | 4x12,10,8,6 |  |
| Wide grip pull-ups | 4x10-15 | |
| One-handed dumbbell row | 3x10 |  |
| Horizontal block pull | 3x10 |  © tankist276 - stock.adobe.com |
| Narrow Reverse Grip Pull-ups | 4x10-12 |  |
| Friday (legs + abs) | ||
| Barbell Shoulder Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Leg press in the simulator | 3x10-12 | |
| Romanian Dumbbell Deadlift | 4x10-12 |  |
| Dumbbell lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Calf raises in the simulator | 4x15 |  © Makatserchyk - stock.adobe.com |
| Twisting in the simulator | 3x12-15 |  |
| Reverse crunches on the bench | 3x10-15 |  |
Here, the breakdown by day of the week is by synergistic muscles, for example, triceps works in all chest presses, and biceps works in back rows. Heavy basic movements will be enough to work out these small muscle groups, so isolation is not needed at this stage.
Homework
Do not be discouraged if you are an ectomorph and do not have the opportunity to visit the gym. You can go in for sports and improve your physical fitness without leaving your home. A minimal set of equipment (prefabricated dumbbells and horizontal bar) and desire is enough.
The principle of training will be the same - it makes no difference to the muscles whether you work them out at home or in a fitness club, the main thing is to work in the same mode and try to increase strength indicators. Bodyweight training will sooner or later lead to a lack of progress, so at least dumbbells or kettlebells should be available.
A two-day home workout program for an ectomorph should look something like this:
| Monday (upper body) | ||
| Dumbbell press lying on a bench or floor | 4x12 |  |
| Wide grip push-ups, feet on a dais | 4x12-15 |  |
| Wide grip pull-ups | 4x10-15 | |
| One-handed dumbbell row | 4x10 | |
| Standing dumbbell press | 4x10-12 |  © Yakobchuk Olena - stock.adobe.com |
| Crunches on the floor | 3x12-15 |  |
| Thursday (lower body) | ||
| Dumbbell Goblet Squat | 4x12-15 |  |
| Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Dumbbell lunges | 4x10 | © Makatserchyk - stock.adobe.com |
| Weighted Calf Raises | 4x15 | |
| Reverse crunches on the floor | 3x10-15 |  © artinspiring - stock.adobe.com |
If push-ups or pull-ups are easy, do them with additional weights, for example, put on a backpack with something heavy.
A three-day home workout split looks like this:
| Monday (chest + shoulders + triceps) | ||
| Dumbbell press lying on a bench or floor | 4x12 | |
| Wide grip push-ups, feet on a dais | 3x12-15 | |
| Explosive push-ups | 3x10-15 |  |
| Dumbbell bench press with a neutral grip (on a bench or floor) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Arnold press | 4x12 | |
| Dumbbell Rows to the Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Wednesday (back + biceps) | ||
| Dumbbell Deadlift | 4x12 |  |
| Wide grip pull-ups | 4x10-15 | |
| One-handed dumbbell row | 4x10 | |
| Narrow Reverse Grip Pull-ups | 4x10-15 | |
| Standing dumbbell curls | 3x10-12 |  |
| Friday (legs + abs) | ||
| Dumbbell Squats | 4x12 |  |
| Romanian Dumbbell Deadlift | 4x10-12 | |
| Dumbbell lunges | 4x10 | © Makatserchyk - stock.adobe.com |
| Weighted Calf Raises | 4x15 | |
| Twisting with extra weight | 3x10-12 |  © fizkes - stock.adobe.com |
| Reverse crunches on the floor | 3x10-15 | © artinspiring - stock.adobe.com |
Training programs for girls
Ectomorphs are not only men, but also women. Many people think that this is their huge advantage and they can eat anything and not get better. But we have already considered this issue - any excess has consequences, including indiscriminate eating. Ectomorph girls need to work on themselves no less than men.
Gym classes
A training program for an ectomorph girl for two days should look something like this:
| Monday (upper body) | ||
| Dumbbell Bench Press | 4x12 |  |
| One-handed dumbbell row | 4x10 | |
| Wide Grip Row | 4x10 |  © Makatserchyk - stock.adobe.com |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Seated Delta Press | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Dumbbell extensions from behind the head | 3x12 |  © Vitaly Sova - stock.adobe.com |
| Dumbbell Curls Sitting on an Incline Bench | 3x12 |  © Makatserchyk - stock.adobe.com |
| Thursday (lower body) | ||
| Smith Squats | 4x12 |  |
| Deadlift on straight legs | 4x10-12 | |
| Dumbbell lunges | 3x10 | © Makatserchyk - stock.adobe.com |
| Lying Leg Curl | 3x15 |  © Makatserchyk - stock.adobe.com |
| Weighted Calf Raises | 4x15 | |
| Twisting on the bench | 3x12-15 | |
3-day split option:
| Monday (chest + shoulders + triceps) | ||
| Seated chest press | 4x12 |  © Makatserchyk - stock.adobe.com |
| Seated Dumbbell Press | 4x12 |  © Makatserchyk - stock.adobe.com |
| Wide grip barbell pull | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Dumbbell extensions from behind the head | 3x12 | © Vitaly Sova - stock.adobe.com |
| Dumbbell kickback | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Twisting on the bench | 3x12 | |
| Wednesday (back + biceps) | ||
| Pull of the bar to the belt | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| Wide grip row of the upper block to the chest | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Horizontal block pull | 3x10 | © tankist276 - stock.adobe.com |
| Narrow Reverse Grip Row | 3x10 |  © Makatserchyk - stock.adobe.com |
| Standing dumbbell curls | 4x10-12 | |
| Friday (legs + abs) | ||
| Smith Squats | 4x12 | |
| Leg press in the simulator | 3x12 | |
| Deadlift on straight legs | 4x12 | |
| Smith lunges | 3x10 |  © Alen Ajan - stock.adobe.com |
| Calf raises in the simulator | 4x15 | © Makatserchyk - stock.adobe.com |
| Reverse crunches on the bench | 3x10-12 | |
Despite the fact that the split overlaps with the male program, this is not a classic ectomorph weight training program. Here we are introducing some isolated exercises to protect the fragile female ligamentous apparatus from unwanted injury. In addition, there is significantly less axial load on the spine, there are no heavy deadlifts and squats with a barbell, as in the program for ectomorph men.
Workout at home
You can train not only in the gym, but also at home. Even a girl can take the first steps to improve her physical fitness at home. You only need a couple of collapsible dumbbells.
Training program for a female ectomorph at home for two days:
| Monday (upper body) | ||
| Wide grip push-ups (if you have no strength, you can from your knees) | 4x10-15 |  © Andrey Bandurenko - stock.adobe.com |
| One-handed dumbbell row | 4x10 | |
| Lying Dumbbell Pullover | 3x10-12 |  © Nicholas Piccillo - stock.adobe.com |
| Seated Dumbbell Press | 4x12 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells to the sides while standing | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Standing dumbbell curls | 3x12 | |
| Dumbbell extensions from behind the head | 3x12 | © Vitaly Sova - stock.adobe.com |
| Thursday (lower body) | ||
| Dumbbell Plie Squat | 4x15 |  |
| Dumbbell Straight Leg Deadlift | 4x12 | |
| Dumbbell lunges | 4x12 | © Makatserchyk - stock.adobe.com |
| Crunches on the floor | 3x12-15 | |
| Elbow plank | 3x40-60 seconds |  © Makatserchyk - stock.adobe.com |
Split for three days:
| Monday (chest + shoulders + triceps) | ||
| Wide grip push-ups (if you have no strength, you can from your knees) | 4x10-15 | © Andrey Bandurenko - stock.adobe.com |
| Seated Dumbbell Press | 4x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Rows to the Chin | 4x12-15 | © ruigsantos - stock.adobe.com |
| Dumbbell extensions from behind the head | 3x12 | © Vitaly Sova - stock.adobe.com |
| Kickback | 3x12 | © Makatserchyk - stock.adobe.com |
| Wednesday (back + biceps) | ||
| Dumbbell Deadlift | 4x12 | |
| One-handed dumbbell row | 4x10 | |
| Lying Dumbbell Pullover | 4x12 | © Nicholas Piccillo - stock.adobe.com |
| Standing dumbbell curls | 4x10-12 | |
| Friday (legs + abs) | ||
| Dumbbell Goblet Squat | 4x12 | |
| Dumbbell Straight Leg Deadlift | 4x12 | |
| Dumbbell lunges | 4x10 | © Makatserchyk - stock.adobe.com |
| Crunches on the floor | 3x12-15 | |
| Elbow plank | 3x40-60 sec | © Makatserchyk - stock.adobe.com |
