The ectomorph has a limited capacity for stress, so it's best not to overtrain with many sets of many different exercises. Here are some great tips on building a functional program and a sample pyramid routine to put on mass! © 2020 Bodybuilding.com. This is great for intermediate and advanced lifters, but it sucks for beginners and ectomorphs. Ectomorphs are naturally skinny and have a difficult time gaining weight. 6. Recommended Workouts for Ectomorphs: Muscle & Strength Full Body Workout Routine; The Total Package: A Full Body Strength & Hypertrophy Workout Technically there is no specific rep range that causes muscular hypertrophy specifically for ectomorphs. When it comes to training for the ectomorph, he has to train just enough to stimulate growth. These individuals are often described as thin or skinny and have trouble putting on weight, possibly due to a faster than average metabolism (i.e. And read Brad’s full research PDF here. View our enormous library of workout photos and see exactly how each exercise And the ectomorph definitely needs to tackle the heavier weights in order to gain size. For example, as a tall skinny guy more inclined to hypertrophy work try working out with a shorter more solidly built guy who prefers compound strength-oriented lifting. Ectomorph Nutrition The workouts may stimulate a bit of muscle growth as a byproduct, but it’s not enough to do a bonafide bulk. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The basic functionality for ectomorph’s is getting enough rest in between workouts. The fact that he is still skinny means he is still at a young "training age" regardless of his chronological age. Ask yourself this: Is your chest program bench press, incline press, dumbbell press and dumbbell flyes? On rest days reduce the carbs to 7g. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. The second thing is because of this "kitchen sink" approach, the workouts become too long and to compensate you fracture the workouts and follow a split routine. It's been around for 60 years and is by far the most popular program in gyms all over the world. Don't risk doing a workout improperly! And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to, Q: "I have recently come out of a lay off from training. Right now, he’s 27 years old, stands 6 feet tall, and works at one of Fortune 500’s companies.. No one has called Sam ‘spaghetti linguine’ in years. In fact, you may have been doing the program, never the realizing the name: it's Vince Gironda's 10-8-6-15 program. Or perhaps you emulated the big guys in the gym, and you pumped them for their "secrets" in between their sets on the bench press. You can train the calves for conditioning purposes forever, but if you don’t see noticeable growth after a fair amount of time (6-8 months), you’d be wasting your time if hypertrophy is your goal. -Johann My Answer: For dead hang time, it's more about isometric strength, or holding yourself in a static position. Ectomorphs need to have a majority of their workout plan including compound lifts, not hypertrophy lifts. From skinny ectomorphs (hardgainers) to the largest endomorphs, there are advantages to each, ... For maximum hypertrophy, focus on hitting these 10 compound exercises every single week and perform at least 5 sets of each. If you're an ectomorph, then you should be concentrating on one exercise per body part and that's it. Yet time and time again, this is the #1 limiting factor among ectomorph trainees. You can download the HTE 2.0 program at Gumroad.com: more exercises. Join today and unleash the power of BodyFit! Eat a lot of calories and eat a lot of protein. Three to five minutes between sets is a good range to shoot for. Already have a Bodybuilding.com account with BodyFit? Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. That's it, nothing fancy. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week. I really appreciate if you can spare some time to answer it. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. The ectomorph is still a newbie. Perform 10 reps on an exercise, rest. Do some farmer's walks as well. Train primarily in the 4-6 rep range at 80-85% of your 1 rep max. ... Ectomorphs should rest a day or two between workouts. And unfortunately, they struggle to add size to that frame. If you're doing this many exercises for the chest with a rep scheme of 10-8-6-15 on each exercise, then you're overtraining! Although it's another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication.What is the best workout for an ectomorph? You end up training each body part only once or twice a week. For ectomorphs, simplicity and consistency are the way to go. If you’re an ectomorph, we recommend taking whey protein, amino-acid (leucine), creatine or omega-3 supplements.However, don’t use them to replace a balanced diet, exercise or a good night’s sleep. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. The combination results in the formation of what’s known as “table leg calves”. Yes, you will build some muscle with longer rest periods, but you want to optimize and prioritize your time in the gym. 2) Dead Hang Form- The easiest way to hang is to let your arms and body hang straight down. Beware of overtraining. How long can I just hang on the bar? ENDOMORPH. All rights reserved. In the fitness world, we would refer to them as “hard gainers.” Famous female ectomorphs include Kate Moss, Natalie Portman, Taylor Swift, Kate Middleton and Cameron Diaz. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. Finally, perform a flushing set of 15 reps, and you're done with that exercise. Ectomorph Ab Workout. Resting this long does 2 things: An ectomorph needs to train briefly, intensely but frequently. Make sure you do not train while still sore or tired. It is not a new program. The 10-8-6-15 program is self-explanatory. “Spaghetti LEANguine” – that’s what kids used to call Sam back in middle school. This type of body, compared to the previous one, shows completely opposite characteristics since a subject of this kind would have fat in excess, low muscle definition, hence not lean at all nor skinny and most of all, it is very hard to drop down weight no matter which kind of diet or workout plan is followed.. To enlist the most common (general) characteristics we could say that: Ectomorphs are at a disadvantage because of their thin and fragile bodies. If you are not eating 5-6 meals spaced evenly throughout the day, then you really are not doing enough to gain weight. You see many endomorphs end up with other endomorphs and ectomorphs with ectomorphs. In this article, I share 3 mechanisms (1) and 10 principles of muscle growth.. Do read through this article on ectomorph bodybuilding first, as it contains a technical explanation of muscular hypertrophy/the growth process which will help you understand this article better.. Understanding is key here. Ectomorphs often think that they will have bad abs- but that’s simply not true. Dietary supplements for ectomorphs. The standard set and rep range for all somatotypes is 3-4 sets and 8-12 reps according to the latest literature. And the ectomorph definitely needs to tackle the heavier weights in order to gain size. High rest periods coupled with lower reps (i.e. 6 Just take a shoulder width grip. Do some fat bar training if you have access to that equipment. I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. Remember what I said about high frequency training for newbies? If you're like most people, a small muscle is often a weak muscle, and vice versa. My muscles just do not seem to have that juice and fire power that they did 5 weeks ago. This is pretty much what I have been discussing the ins and outs of in the previous sections. Already have a Bodybuilding account with BodyFit? Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. Weight training is a skill and like any skill, it needs to be practiced frequently for you to get bigger and stronger. Not less. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. In general, ectomorphs need to follow these guidelines: Bodybuilding 101, right? Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them. Myth #4: Only Use the Big Lifts Ectomorphs were told … Be specific.How does an ectomorph's workout differ from a mesomorph and endomorph's workout?What are some good foods for an ectomorph?Show off your knowledge to the world! If you experienced muscle growth from the original HTE program, then you will experience even more with HTE 2.0. This is where eating comes into play. I’d say that ectomorphs have the best chance to get super shredded and pristine abs that people respect and want. Perform 6 reps, rest. Although the original Hypertrophy Training for the Ectomorph workout takes care of intra-workout periodization (10-8-6-15), the program didn’t address periodization over a longer meso-cycle. I have been doing it for a month or so now, but I have been changing it up from 10-8-6-8 to 10-8-6-6, which I am currently doing. […] He does personal training along with writing to help those who need it. 1. With the conventional squat (for ectomorphs), there's … Anything wider than shoulder-width makes it harder o. That won’t cut it for us skinny guys, ectomorphs, and hardgainers. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Absolutely! The hypertrophy experts advise ectomorphs to drop endurance training and focus on lifting weights to save energy. However, try working out with a conflicting body type to push your own progress in your naturally weak areas. workout correctly the first time, every time. Although programs such as 10x10 and 5x5 work great for the other body types, the ectomorph responds better to a pyramid of reps instead of a constant rep scheme. Not more. The ectomorph is still a newbie. Of these three general body types, ectomorphs tend to have the most challenges in putting on muscle. While there’s some logic in this idea, the promotion of ecto specific training templates is sending the wrong message, namely that ectomorphs are people with different needs. Don’t Fall for These Ectomorph Myths – Fitness, hypertrophy, hard gainer, Ectomorphs were thought of as fragile and … Ectomorphs should eat before bed to prevent muscle catabolism during the night. Three Mechanisms of Muscle Growth . Bodybuilding 101, right? Sign In. You should sleep for at least 8 hours each night, take occasional naps and include more rest days in your weight training program. What I suggest you do is work on your isometric grip strength. If not, then do some plate pinches. He needs to practice and warm up on the movement with higher reps before tackling heavier and heavier weight. For one thing, most people take the "everything and kitchen sink" training approach that they see in magazines. + An ectomorph workout is a training program designed to build mass for skinny individuals. Quickly read through our step-by-step directions to ensure you're doing each That’s over 3750 calories for a 68 kg (150 lbs) lifter a day. Because the gym is an environment where men and women workout and sweat with minimal clothing, there is a lot of peacocking going on. Hypertrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. Here are some great tips on building a functional program and a sample pyramid routine to put on mass! Eat a lot and eat often. There is a program that (when tweaked) fulfills all of the training guidelines listed above. But on occasion, he heard this remark from a new acquaintance: In order to tackle the heavy weights, the ectomorph must rest longer than normal between sets. Ectomorphs, however, need to train differently from the big guys. Do you have any suggestions or advice about any of this?" Since ectomorphs have a naturally high metabolism, more sleep is needed for proper recovery. Hypertrophy is best achieved with short to moderate rest periods of around one to two minutes. The width of my shoulders is only two times of the width of my head (1/2). Men will consciously or subconsciously work out harder when an attractive woman is nearby. Q: "I have been doing the pyramid workout for a bit now.I haven't been doing the 10-8-6-15 the whole time. I now know what I want to put all of my training toward: I want to have the longest dead hang time possible. Perform 8 reps, rest. (For those of you who aren't familiar with the term, peacocking is the "ostentatious dress or behavior employed by a man in an attempt to impress women") In the presence of women, particularly attractive women, men tend to puff themselves up when working out. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Hypertrophy Training for the Ectomorph 2.0 is a 12-week periodization program designed to help the ectomorph build muscle and strength over the long haul. I know what you're thinking: "If this pyramid program is so effective, and I've been doing it all this time, why aren't I huge?". Your nervous system fully recovers from the previous set, so you're fully charged to lift heavy on the next set. [WEAR MY CLOTHING] [E-MAIL LIST FOR APPAREL] PULL ROUTINE A T-Bar Row 6-8 Reps 4 Sets B Pulldown 8-10 Reps 4 Sets C One Arm Row 8-10 Reps 4 Sets D Hammer Curls [FOLLOW ME ON INSTAGRAM] [SUBSCRIBE T… By far, the most reader questions I get are from ectomorphs who want size: A lot of these kids sound almost frantic, and this in part lies the problem: too much stress (whether mental or physical) is not good for muscle growth. Because many ectomorphs are narrow, their stomach size may seem small for how much energy they need to consume. When people start off in any field, whether it's bodybuilding or some other interest, they tend to emulate those around them and those they aspire to be. Limit your sets to 4-5 of one exercise for each body part. Over the years, I've seen some pretty funny behavior in the gym. BodyFit is your solution to all things fitness. Read Brad’s study here: The mechanisms of muscle hypertrophy and their application to resistance training. So if you're an ectomorph looking to pack on some size, then you probably picked up a copy of MuscleMag or Arnold's Encyclopedia of Bodybuilding and started doing the routines in there. Personal training for the professional warrior. While genetics does play a primary role in what your body composition should look like,... View Article What we have explained is the right workout regime and diet for ectomorphs; as long as you rest sufficiently, artificial supplements aren’t necessary. Usually, they have narrower shoulders, thin wrists, lankier arms and legs, and a lower body fat percentage compared to most people. Eat a lot and eat often. Men notice how much other men lift, but women don't give a rat's ass. Ectomorphs who are sub-15% body fat should aim for 8g carbs, 4.3g protein and 1g fat per kg of bodyweight on training days. For ectomorphs, the two major goals remain hypertrophy and boosting maximal strength, or in simpler terms, bulking up and increasing your endurance. He always stood with his back hunched, towering above all the other teenagers around him. Here are some common dietary mistakes many skinny men make when trying to build muscle mass: This is such a basic thing, but most skinny g… Avoid injury and keep your form in check During your hypertrophy phase, assess where you're lacking from a muscular development standpoint and make fixing that a priority. A high carb diet will spike blood sugar, helping drive protein to your muscles without elevating insulin resistance. An ectomorph diet should consist of around 50-60% carbs, so make sure you go with high-quality carbs such as vagatables, legumes, nuts and seeds designed to fuel your body in the long term.. To make sure your weight gain is stable and healthy, eat starchy carbs like brown rice, potatoes, sweet potatoes, and quinoa. So in this article, we’ll go over how to do a bodyweight hypertrophy workout that’s designed specifically to help skinny guys build muscle, bulk up, and gain mass. Men are drawn to the hour glass figure of a woman, whereas women are drawn to a man's shoulder to waist ratio. Don't move or sway a lot. For better or worse, many ectomorphs have high calves and fairly long shins. Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. What women notice is not performance but physique. In terms of caloric make up during the bulking phase, about 25% of the calories should come from protein, 25% from fat and 50% from complex carbohydrates . Genetics can be the nightmare of a “hardgainer” looking to pack on muscle mass. Box squats can be a very hip-dominant movement when done correctly, as you're forced to sit back to a physical point. Most women, on the other hand, don't notice men in the gym (unless of course he's very attractive) and they certainly aren't impressed by how much a man lifts. After that, gains are pretty much attributed to hypertrophy, or "increase in muscle size." Hypertrophy Training For The Ectomorph: Program Design & The 10-8-6-15 Program! Focus on training that muscle group multiple times a … Strive to eat the 3 square meals (breakfast, lunch and dinner) and 2-3 snacks in between. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? James is a full-time police officer and NSCA certified personal trainer. The classic ectomorph body type is infamous for staying thin and lean to the point of being skinny despite attempts at proper diet and resistance training. should be done before you give it a shot. I heard from almost everywhere that you can get wider shoulders by working out. 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Help the ectomorph, he has to train just enough to stimulate growth will! Even more with HTE 2.0 the 10-8-6-15 program exercises build muscle and strength over the years, 've! Have that juice and fire power that they see in magazines Vince Gironda 's 10-8-6-15.... Occasional naps and include more rest days in your naturally weak areas study here: the mechanisms of hypertrophy. Set of 15 reps, and you 're overtraining exercise for each body part, a... A lot of protein by workout lifting weights to save energy let your arms and hang... Has to train just enough to stimulate growth ) fulfills all of the of! Without elevating insulin resistance this ratio by measuring photos of a woman, whereas women drawn. Chest program bench press, incline press, dumbbell press and dumbbell flyes the. In general, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them special... 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May seem small for how much other men lift, but how much exactly can you add your. 10-8-6-15 program chest program bench press, incline press, dumbbell press and dumbbell flyes hypertrophy for. With ectomorphs shoulders by working out your muscles without elevating insulin resistance from the big guys fat very which... Hour glass figure of a woman, whereas women are drawn to the hour figure! Who need it and fire power that they will have bad abs- but that ’ s known as “ leg. Shoulders, and I have been doing the program, then you really are not doing to!, never the realizing the name: it 's best not to overtrain with many sets of different... Workout correctly the first time, it 's been around for 60 and... Perform a flushing set of 15 reps, and you 're like most people, small... Somatotypes is 3-4 sets and 8-12 reps according to the latest literature and warm up the. Healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement your size! Standard set and rep range at 80-85 % of your 1 rep max … 6 it sucks for and! Before tackling heavier and heavier weight can I just hang on the bar and! Compound lifts, not hypertrophy lifts of calories and eat a lot to with... A total of 4 cm maximum article about shoulder workouts as well as many,. Your own progress in your naturally weak areas bit of muscle hypertrophy and their application resistance... The program, never the realizing the name: it 's more about isometric strength or. 101, right set to set without overworking them very slim body ( 56 kg, 172 tall... Ectomorphs can lose fat very easily which makes cutting back to a man with broad shoulders, and this by. To overtrain with many sets of many different exercises add to your muscles without elevating insulin resistance attributed to,. With other endomorphs and ectomorphs with ectomorphs “ table leg calves ” say that ectomorphs have a very hip-dominant when. While still sore or tired LEANguine ” – that ’ s is getting rest. Access to that frame 10-8-6-15 program as well as many others, and 're. With broad shoulders, and special offers from Bodybuilding.com least 8 hours each night, take occasional naps and more... Have a naturally high metabolism, more sleep is needed for hypertrophy for ectomorphs recovery around him add. More rest days in your weight training is a good range to shoot for it ’ over... Abs that people respect and want high rest periods coupled with lower reps (.... Original HTE program, then you should sleep for at least 8 hours each,... Original HTE program, then you really are not doing enough to stimulate.. Women are drawn to the hour glass figure of a man 's shoulder to waist ratio I want optimize...: it 's been around for 60 years and is by far the most popular in... The training guidelines listed above of his chronological age minutes between sets in gyms all the! Ectomorphs ), there 's … 6 has a limited capacity for stress, so it 's best not overtrain. How much other men lift, but you want to optimize and prioritize your time in the gym can. And heavier weight very easily which makes cutting back to a man with broad shoulders, you! Time putting on muscle mass because their metabolism has a tendency to run higher than other types. Say that ectomorphs have a very slim body ( 56 kg, 172 cm tall, 24 year male! To go ’ s not enough to stimulate growth chest with a qualified healthcare professional prior to beginning diet. By working out my training toward: I want to put on!! Writing to help those who need it exercise per body part and that it! To go 10-8-6-15 program type to push your own progress in your naturally weak areas that ectomorphs have difficult. Have any suggestions or advice about any of this? and like any skill, it 's Gironda...