Muscle Gaining Tips For Ectomorphs
If there is one person on this planet that gets your struggle it’s me!
Hi… my name is Jacque Visagie and I am an ectomorph.
All fitness… All the time! Like my personal FB page.
But i’m also very lucky. When I started my transformation journey I was just way to uninformed to know that ectomorphs were suppose to struggle with muscle gain. I just thought it was like that for everyone. I think that was part of the reason I never got discouraged.
My own transformation is proof that ectomorphs aren’t doomed for life. And if I can do it… so can you!
Everyone knows that one slim person who seems to be able to eat anything without gaining weight. Triple cheese pizza, burgers… you name it. They always maintain their slim tall figure perfectly. This is genetic and very common when it comes to ectomorphs. (for this article we won’t go into the genetic side)
I will share with you a few tips on how to optimise your results as an ectomorph as well as explain the basic body types.
What are the different body types?
There are 3 basic body types. Ectomorph, mesomorph and endomorph. Typical characteristics of these body types:
Ectomorphs are most often tall and typically skinny with a small frame. With SUPER lean muscle mass because of their high metabolism – burning energy like it’s no ones business. They don’t gain weight easily which is great if you are looking at not wanting to gain fat… but not so great when you want to gain muscle. Another typical trait of an ectomorph is their smaller and narrower shoulders compared to the other body types.
The naturally athletic friend that just always seems to look great. A lot broader than the ectomorph and they are usually naturally strong. They Gain muscle mass easy but also gains fat easier than the ectomorph.
They have a more rounded shape and are known to be short and stocky. They gain muscle easily but also gain fat easily and losing fat is quite an up hill battle for the endomorph.
They have a much slower metabolism than the other 2 body types and their shoulders are known to be very broad.
These are just general traits to help you identify the different body types.
ECTOMORPH TRAINING TIPS
TIP 1 – CARDIO… GOOD OR BAD?
Your body is like a machine and it’s designed to become more and more effective with the specific work load you give it on a regular basis. In other words, If you predominantly do cardio, your body will condition itself to become more effective which functioning in the cardiovascular system. This system is designed for long term energy expenditure.
Where as if you spent most of your training time if the anaerobic system, your body will become more and more effective with the work load in this system. And this is where you will build more muscle and strength.
TIP 2 – DON’T OVER TRAIN:
YES! This has been one of my lessons. I use to want to train 7 days a week. And I completely understand that you have fallen in love with training every day… and sometimes twice a day… I know I did.
This is part of our problem. With our body types, we seem to very quickly feel at home with more and more training and eventually working in our cardiovascular energy systems as our workouts become more and more intense with supper sets and no rest between sets.
This will cause you to make slower gains. DON’T DO IT.
Focus on lifting heavy and make sure you REST.
Give your muscles enough time to recover so that you can push 100% when it’s that muscles turn next week.
TIP 3 – COMPOUNDED MOVEMENTS ARE KING:
Compounded exercises are ones that incorporates multiple muscle groups. For example the squat, deadlift, lunge, bench/dumbbell press, pull ups and so on. This will allow you to train multiple muscle groups with a single move. That means less over all exercises, more energy for heavier lifts and more muscle growth.
Make sure you incorporate these compounded movements in your workouts to increase over all strength and muscle.
ECTOMORPH NUTRITION TIPS
TIP 4 – WHAT ABOUT CALORIES? CAN I EAT WHAT EVER I WANT?
This is a BIG misconception. Yes, our metabolism is typically faster than the other two body types, but you still have to feed your body good nutritious foods to support the muscle growth process and limit gaining unnecessary fat. What you want is to follow a calorie increased diet plan worked out to suite your bulking needs in terms of percentage increase, macro nutrient ration and so on.
TIP 5 – GET YOUR PROTEIN IN!
Protein supplies the body with the building blocks for new muscle. For ectomorphs it’s quote hard to consume enough protein as we are generally smaller eaters. My saving grace was whey protein! And still is.
Making sure you hit your protein needs for muscle recovery and maximum muscle growth.
Use a whey protein that’s FREE of artificial sweeteners and has NO added sugar.
I highly recommend Nutrinox Labs 100% Whey Protein.
TIP 6 – BE PATIENT… THIS IS THE HARDEST PART…
Even EXTREME ectomorphs can get results. Here is an example of one of my Kaizen 12 week course clients Eric Roodt. He is a typical example of an extreme ectomorph.
He gained 4,1kg of pure muscle over 12 weeks by being consistent with his strategy and being patient. His starting weight was 54kg and he ended at over 58kg. This is considered exceptional results when it comes to extreme ectomorphs. And it also once again proves that it is possible… DON’T LOSE HOPE!
Be consistent and patient… the results will follow.
That’s it for this quick TIPS guide.
Here is to your success!
– Jacque Visagie