Know your body type: Ectomorph

Sometimes even after dieting and workout people struggle to gain or loose weight. One of the main reason behind this problem is not knowing your body type. Every person has different type of body and there are specific type of workout plan for every body type.

Mainly there are three body type ectomorph, endomorph and mesomorph. This is the first article of my series, “know your body type” . In this article I will explain ectomorph body type.


In simple words Ectomorphs are naturally skinny guys. People with this body type are generally thin and tall and have lean muscles. They have long limbs, small joints, thin bones and are flat chested. Although they have long limbs, they have tendency to appear narrow around shoulders and chest. They may even have little or no visible muscle mass because they don’t carry much muscle mass. Ectomorphs have tendency to be stringy. They have less endurance and struggles in sticking to workout routine.


Advantage of being an ectomorph is that you can eat whatever you want and not gain fat or weight. The reason behind this is fast metabolism of ectomorph which mean they can eat their favorite food without any fear of gaining weight. And if they gain excessive weight by mistake, they can reduce their weight by simply cutting their food intake.


Ectomorphs are referred as “hard gainers” which is biggest disadvantage of being an ectomorph. Due to fast metabolism they face difficulty in gaining muscles. Long limbs also contribute to slow muscle building due to long limbs ectomorphs have to gain more muscles than any person with average height. So fast metabolism is both boon and bane for skinny guys.

Diet plan

Talking about diet, ectomorphs should always eat more and more. Eating more doesn’t mean you can eat anything including junk food. The key is to still eat a balanced and healthy diet full of nutrients. Try to add more protein in diet and carbs in the diet as these nutrients are building blocks of muscles.

Creating surplus is very crucial for weight gaining. Calorie surplus means taking more calories than calorie requirement of your body. For example if your calorie requirement is 2500 calories per day then take 3000 calories to create calorie surplus of at least 500 calories. Ectomorphs should eat every two or four hours do create calorie surplus. Eating warm food instead of cold food can be really helpful as warm food is easy to digest.

Workout plan

Ectomorphs are at disadvantage when it comes to building muscles. It’s hard but not impossible. The goal of a perfect body can be achieved by dedicated training. Ectomorphs should consider following points in their workout plan.

To stimulate muscle growth you should do minimal cardio exercises( running, jumping etc.) as your metabolism is already high. It doesn’t mean you should stop doing cardio. Do cardio but reduce the time you give to cardio.

Instead of cardio ectomorphs should focus on weight training. The focus should be on using heavier weights and completing three to five sets of approximately eight to twelve reps.

80% of your routine should revolve around compound exercises like squats, bench press, deadlift , shoulder press etc. These exercises will target multiple muscle groups enabling quick muscle growth.

Cut the basic isolation exercises involving only one muscle or region in the body, as they do not provide enough stimulus for muscle growth.

So gaining muscle for endomorph is pretty hard compared to other body types but it’s possible with lots of eating and compound exercises.

Categories: Health

Tagged as: , , , ,