Ectomorph Diet & Workout Plan

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Ectomorph Diet Workout Plan
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• Everybodys 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.

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• 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.

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• 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.

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• Ectomorphs are usually better suited to endurance
  sports than endomorphs and mesomorphs, but that
  doesnt mean they cant gain muscle given the
  right training program and diet.

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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.

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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.

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• 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.

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• 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.

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• 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 .

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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.

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• 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.