Ectomorphs are usually "hard gainers" when it comes to gaining muscle mass.
They typically maintain a slim appearance despite their high caloric intake.
They also often have elongated muscle bellies that gives them a streamlined
appearance.
Training for the ectomorph:
Ectomorphs usually have difficulty putting on mass. They train consistently
and are often frustrated by the lack of gains. Ectomorphs aren't as powerful
as mesomorphs yet they often trying to use the same weight often at the
expense of form.
- 1. Use moderate weight that allows you to get 6-12 reps per set.
- 2. use 2-3 exercises per muscle group with 3-4 sets
- 3.Train only one muscle group per session.
- 4.Stick with basic compound movements and keep it simple.
While Ectomorphs tend to have difficulty gaining mass, they also tend to
accumulate less fat than most people. Also, ectomorphs need little or no cardio
to maintain a lean appearance. Too much cardio will further increase their
metabolism making it even harder to put on mass.
Nutrition for the Ectomorph
An ectomorph will benefit most from a diet that is high in protein, carbs,
and moderate in fat. Take carbs in proportion to your protein, the ratio
should be about 1:2. Ectomorphs tend to be insulin resistant, so they need to
consume more carbs in order to promote growth. When selecting carbs, choose
those that have a low glycemic indices so your weight gain will primarily be
muscle. Pay careful attention to how the carbs seem to affect your physique.
If you appear flat then increase your carbs till your muscles appear fuller.
If your muscles appear soft then try cutting down on carbs and decreasing fat
intake because your insulin levels may be to high. this will cut down water
retention while maintaining muscle fullness. With fat, start by taking in
moderate amounts. Fats will only become your enemy if you consume too much and
limit it to saturated fats. Otherwise fat is important in helping you
maintain strength, energy, and well being. A good way to avoid cravings is to
eat eight meals a day. Ectomorphs have higher metabolic rates. As a result,
they require constant calorie consumption.
Eating every 2-3 hours is pretty hard to do, so I recommend using protein
shakes or meal replacements as an alternative.
- 1. 2g of protein per pound of bodyweight. (200 lb person = 400g Protein)
- 2. 4g of carbs per pound of bodyweight. (200 lb person = 800g carbs)
- 3. eat at least 6 times a day. (every 2-3 hours)
Eat Big, Get Big
Nathan
NSTYNC03@aol.com
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