Back in the 1940s, William Sheldon, Ph.D., M.D., introduced the idea of somatotyping or classifying people according to their natural body shape. Initially, Sheldon used his classifications to identify dominant psychological traits. Still, they were soon recognized and adopted by the fitness industry as a way to explain why some people are naturally fatter, more muscular, or slimmer than others.
Broadly speaking, there are three body types. Each one has defining physiological characteristics that may help explain your natural shape and the activities you are more likely to be good at.
The Three Somatotypes:
Endomorph:
People in this somatotype group gain weight easily – both fat and muscle. They often have a rounded shape, with broad shoulders and broad hips. Endomorphs can make good powerlifters, football linemen, and throwers in athletics, i.e., shot-putters. Endomorphs usually have a hard time getting lean.
Mesomorphs:
Mesomorphs are bodybuilding’s chosen people! Naturally athletic, they tend to have broad shoulders, narrow waists, and a V-taper. Mesomorphs gain muscle easily but don’t tend to gain much fat. If they do begin to accumulate a little too much blubber, they usually lose it quickly and easily.
Ectomorphs:
With their slender bone structure and lightly muscled frames, ectomorphs are built for endurance activities, such as long-distance running. They have a hard time gaining muscle and tend not to gain fat either. While ectomorphs can gain appreciable amounts of muscle, they have to pay extra attention to their diet and exercise program to achieve results.
Bear in mind that pure endo, meso, and ectomorphs are rare, and most people are a combination of these somatotypes. For example, you could be a meso-endomorph or an ecto-mesomorph. However, most people have a dominant type that influences their shape and the activities they tend to be best at.
TIP: Not sure what your body type is? Take our quiz!
In this guide, we reveal how ectomorphs can overcome their natural propensity for being skinny and start building more muscle.
Ectomorph Basics
If you have always struggled to gain muscle, have slender wrists, are generally quite lean, or tend to gravitate toward endurance activities like long-distance running, you probably have strong ectomorphic genes. In bodybuilding terms, you are what is known as a hard gainer.
Generally speaking, ectomorphs have a lot of small diameter slow-twitch muscle fibers, small muscle bellies, and a fast metabolism. While these are the ideal characteristics for marathon runners, they’re not so good for getting big and strong.
However, even ectomorphs CAN build muscle, and, with their small bone structure, a little muscle goes a long way. Having smaller bones makes your muscles look bigger than they really are. Examples of ectomorphs who have built impressive physiques include 3-time Mr. Olympia winner Frank Zane and martial arts legend Bruce Lee.
So, while you might never become a mass monster, you can still build an imposing physique, and, as an added benefit, you probably won’t need to diet too hard to get lean. Ectomorphs also tend to have a lower risk for certain chronic diseases, including heart disease, which is something to appreciate (1).
Ectomorph Training Principles
Needless to say, if you want to build muscle and get stronger, you’ll need to pay your dues in the gym. Because ectomorphs have a hard time building muscle, and that muscle will soon start to vanish if you take long breaks from training, you’ll need to work hard and consistently to make meaningful progress.
That said, strength training is powerful medicine, and a little goes a long way. For ectomorphs, there is a fine line between productive workouts and overtraining. Doing too much could impede muscle growth.
Follow these guidelines to make your workouts as ectomorph-friendly as possible – and then check out the sample workout at the end of this article.
Focus on the compound lifts
Compound or multi-joint movements should make up at least 80% of your training volume. Exercises like squats, deadlifts, overhead presses, and bent-over rows should be staples of your workouts.
Isolate sparingly
Isolation exercises are useful for targeting individual muscles. However, if you focus on compound exercises, things like your biceps, triceps, and medial deltoids are already receiving plenty of muscle-building work.
Doing lots of sets of biceps curls after heavy pull-ups and rows is overkill and could just impede your progress. Feel free to include a few isolation exercises in your workouts but remember to put most of your time and energy into those compound lifts.
Low to moderate reps, heavy to medium weights
Ectomorphs have an abundance of type 1 slow-twitch muscle fibers, which are well suited to endurance training. However, to build muscle, you need to work on your type 2a and 2b fibers which have the greatest growth potential.
That means training with heavier weights and using lower reps. 5-8 reps should be your go-to rep range. Some higher rep training won’t necessarily hurt your progress, but the more time you spend in the 5-8 rep range, the better your progress will be.
Keep your workouts short
Naturally skinny ectomorphs should focus on hard, heavy, and relatively short workouts. Try to get in and out of the gym in an hour or less. If you can train longer than this, you probably aren’t working hard enough.
Avoid training for more than two days in a row
Daily workouts are a bad idea for ectomorphs. Give yourself more time for rest and recovery by never training for more than two days without a break. Three to four workouts per week should be sufficient.
Use training systems with care
Bodybuilders use training systems to increase time under tension and metabolic stress. Methods include drop sets, supersets, and negatives. For most ectomorphs, these systems are not just unnecessary, they’re a waste of valuable energy. For most hard gainers, regular sets taken close to failure should be enough.
Go easy on the cardio
Cardio emphasizes those slender slow-twitch muscle fibers and burns a lot of calories, neither of which is helpful when you are an ectomorph. Lifting weights is probably all the exercise you need but, if you really want to do cardio too, limit yourself to just 2 to 3 easy 20 to 30-minute sessions per week.
To summarize, ectomorphs need to train hard and heavy while focusing on the compound lifts. Workouts should be short, intense, and basic, with only minimal amounts of cardio. This flies in the face of the standard high-volume approach to training that a lot of bodybuilders favor, but it’s generally the best approach for ectomorphs.
Nutrition for Ectomorphs
Nutrition is critical for ectomorphs. With your naturally fast metabolism, you need to eat more than the other somatotypes to fuel your workouts and provide your body with the calories and nutrients required for muscle repair and growth. It’s a case of eating big to get big.
If you are training hard but still not getting bigger and stronger, your diet is probably holding you back, so make sure you apply these principles to your ectomorphic bodybuilding diet:
Eat three meals per day with snacks in between
A missed meal or snack is a missed opportunity for muscle growth. Keep your body supplied with calories and nutrients by eating every couple of hours. You should try to eat three substantial meals and 2-3 snacks every day.
This is not an easy undertaking and will require planning, money, time, and effort, but your body needs the fuel if you want your muscles to grow. Here’s an example of a real-lift ectomorph’s eating plan:
- Breakfast: Large bowl of oatmeal, banana, protein shake, or eggs
- Snack: Tuna sandwich, apple
- Lunch: Chicken and pasta with a side salad
- Snack: Cup of natural yogurt, raw honey, banana
- Dinner: Steak, potatoes, broccoli, carrots, optional dessert
- Snack: Cup of cottage cheese, sliced pear
To work out how much food you need to eat, use our free weight gain calculator and then track your food intake to make sure you are hitting those numbers.
Prioritize protein
While fat and carbs are important, it’s crucial that ectomorphs score enough protein. Make sure you’re getting at least one gram per pound of body weight. Use protein shakes to make getting enough protein easier and more convenient.
TIP: Find your daily protein intake.
You don’t have to eat 100% clean
If you are having a hard time hitting your calorie goal, you may need to relax your diet and eat some high-calorie but less nutritious foods. That doesn’t mean you can pig out on junk food, but a donut, candy bar, or slice of pie could help you consume the calories you need.
Pre and post-training nutrition are critical
Provide your body with the nutrients it needs for training and recovery by planning your meals around your workouts. Make sure you eat before training and immediately afterward.
Before training, eat plenty of carbs to ensure your energy levels are high. Leave enough time between eating and training to avoid stomach upsets – usually 1-2 hours. After training, consume fast-acting protein and carbs to kickstart the recovery process. Liquids digest faster than solids, so things like smoothies and protein/carb shakes are ideal.
Go easy on the stimulants
Caffeine and other stimulants give you energy but also increase your metabolic rate and can cause a rise in stress. Ectomorphs already have fast metabolisms and are also more prone to stress. Avoid making matters worse by using but not abusing stimulants. Take care with caffeine and save pre-workout supplements for emergency use only.
Consider liquid calories
Ectomorphs sometimes have low appetites, making eating enough a real struggle. If you are having a hard time eating enough food, consider bulking out your diet with some easy-to-consume high-calorie drinks.
In the golden era of bodybuilding, some lifters drank a gallon of milk a day to gain weight. If that isn’t appealing, try a weight-gaining shake, either homemade or a commercial product. Drinking an extra 500-1000 calories is usually easier and more convenient than eating them.
Use some supplements
While you don’t need to use supplements to build muscle, they can be helpful. As you are essentially bulking, those are the types of supplements you should use. Good bulking supplements include:
Other Considerations for Ectomorphs
Training and eating are the main things you need to consider to gain muscle when you are an ectomorph, but there are a couple of other things you need to address if you want to add muscle to your naturally slender frame:
Save energy when you can
With your fast metabolism, you are already burning energy at an accelerated rate, which could leave your muscles lacking what they need to recover and grow. Do your best to conserve your energy whenever you can by avoiding unnecessary physical activity.
Australian strength coach Ian King suggests that hard gainers should:
- Ride instead of walk
- Sit instead of stand
- Lie down instead of sit
While it’s impossible to escape all non-training physical activity, if you are having a hard time gaining muscle, things like recreational sports and manual labor are best avoided whenever possible.
Sleep hard
Sleep is when your body repairs the damage caused by training and has the time, energy, and resources to build muscle. Lack of sleep will impair muscle growth, and when you are struggling for every ounce of muscle mass, the last thing you want to do is undermine this process with too little sleep. Count back eight hours from the time you have to get up; that’s your latest bedtime.
Avoid stress
Sheldon’s somatotypes were originally conceived to identify psychological traits, and ectomorphs tend to be stress-heads. Stress causes a rise in catabolic cortisol levels, which can impede muscle growth. While it might not be easy, do your best to keep your stress levels low. Seek professional help if you think you suffer from stress and are unable to control it yourself.
Ectomorph Workout
You now have all the information you need to create a great ectomorph bodybuilding workout. But, to save you time and effort, we’ve got one for you. This workout plan involves four short but intense workouts per week to stimulate muscle growth while leaving plenty of time for rest and recovery.
Remember to start each workout with a thorough warm-up to prepare your body and mind for what you are about to do. Do 5-10 minutes of very easy cardio followed by a few dynamic mobility and flexibility exercises. Finish things off with a couple of light sets of the first 1-2 exercises of the workout you are about to do. Take all work sets to within a rep or two of failure.
Weekly schedule
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Lower body 1 | Upper body 1 | Rest | Lower body 2 | Rest | Upper body 2 | Rest |
Lower body 1
| Exercise | Sets | Reps | Recovery | |
| 1 | Squats | 3 | 4-6 | 120 seconds |
| 2 | Romanian deadlift | 3 | 6-8 | 90 seconds |
| 3 | Lunge | 3 | 8-10 per leg | 60 seconds |
| 4 | Standing calf raise | 3 | 8-12 | 60 seconds |
| 5 | Cable crunch | 3 | 8-12 | 60 seconds |
Upper body 1
| Exercise | Sets | Reps | Recovery | |
| 1 | Bench press | 3 | 4-6 | 120 seconds |
| 2 | Pendlay row | 3 | 4-6 | 120 seconds |
| 3 | Incline dumbbell press | 3 | 6-8 | 90 seconds |
| 4 | Single-arm row | 3 | 6-8 per arm | 90 seconds |
| 5 | Dips | 3 | 8-12 | 60 seconds |
Lower body 2
| Exercise | Sets | Reps | Recovery | |
| 1 | Deadlift | 3 | 4-6 | 120 seconds |
| 2 | Leg press | 3 | 6-8 | 90 seconds |
| 3 | Bulgarian split squat | 3 | 8-10 per leg | 60 seconds |
| 4 | Seated calf raise | 3 | 8-12 | 60 seconds |
| 5 | Hanging knee raise | 3 | 8-12 | 60 seconds |
Upper body 2
| Exercise | Sets | Reps | Recovery | |
| 1 | Pull-up | 3 | 4-6 | 120 seconds |
| 2 | Barbell overhead press | 3 | 4-6 | 120 seconds |
| 3 | Narrow grip lat pulldown | 3 | 6-8 | 90 seconds |
| 4 | Seated dumbbell overhead press | 3 | 6-8 | 90 seconds |
| 5 | Dumbbell curl | 3 | 8-10 | 60 seconds |
Wrapping Up
Being an ectomorph can be frustrating, and I should know! As a triathlete, I weighed a mere 155 pounds. I was lean and fit but very weak. Several years later, in my first powerlifting competition, I weighed 205 pounds and deadlifted just under three times my bodyweight.
Not bad for a naturally skinny guy!
Adding 50 pounds to my slender frame took time and effort, and I had to fight for every ounce. But, despite my very dominant ectomorphic genes, I overcame my natural hard gainer traits and transitioned from endurance sports to competing in strength sports.
And if I can do it, so can you.
Use the tried and tested information in this guide to help you make the most of your ectomorphic frame and build the body of your dreams. You might never lift the Olympia crown, but you can definitely sculpt an impressive, powerful physique.
References:
1 – PubMed: Somatotype and disease prevalence in adults https://pubmed.ncbi.nlm.nih.gov/12088094/
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Very nice
Can we add abs workout in each training session?
Hey Chris,
There are abs exercises in two of the workouts already, so you probably don’t need to do more. You don’t train your legs or arms every workout, so why would your abs be different?
That said, if you really want to include an additional abs exercise in the other two workout you can. However, make sure you are recovering well and that the additional volume is actually beneficial. Ask yourself why you want to do extra abs work. If it’s because you’ve got belly fat, you need to come up with a different solution, as spot reduction is a myth. Remember, too that your abs are involved in almost every exercise you do. You may not need to train them at all!
Good luck with your training.
Hello Patrick,
Can you give me alternatives to fit on this program for the Narrow grip lat pulldown, Leg press and the Cable crunch, because i dont have that type of machines , i want to workout in my garage.
Thank you in advance.
Hey Chris,
No problem! You could do narrow grip bent-over rows/Yates row, goblet/front squats, and weighted crunches on the floor or hanging knee raises. Any movement that hits the same muscle groups will suffice, providing you can do it safely and you enjoy it.
Good luck with your training!
Hello Patrick,
I started to do this traning, my only question is on the lower body 1, the lunges do you mean lateral lunges or normal lunes?
Thank you in advance.
Hey Christian,
I meant forward lunges but if you prefer lateral lunges or even reverse lunges they’d work too.
Good luck and let me know if you have any additional questions.
Hi,
Interesting and instructive article. After my holiday i might try this out. Eating is what bothers me most, i kinda have to eat against my will to gain more size. It’s very hard to do and most of the time i dont eat as much as i should.
I also wonder why there is only one exercise for biceps and none (unless dips are ment for triceps and not chest) for triceps.
And is there a followup workout plan available i can read about?
I’m wondering how one would progress in his workout plans beeing a ectomorph.
Greets Joeri
Hi Joeri,
Eating for muscle growth is often harder than the workouts themselves! Liquid calories make it easier – e.g., homemade weight gain smoothies.
Dips are indeed the triceps exercise in that workout. Remember the arms are trained indirectly in all upper body exercises. With an ectomorph’s possibly limited recovery abilities, more arm work may not be necessary. But, if you want to add more direct arm training then by all means do so. That said, if your arms aren’t tired (and stimulated) after exercises like bench presses, pull-ups, rows, overhead presses, etc. you may not have been training hard enough.
There is no follow-up plan at present. If you’ve completed this plan, you can graduate to one of the many workouts on the site, or use one of our guides to create your own.
Good luck with your workouts!
Hello Patrick
Sorry to bother u again, but i have a question, I started to do this workout for 3 months now, but before i started i try to put on weight cause im 6’2 and my weight was 132 lbs, so i gain 44 lbs before i started ur workout, my question is, should i do a different type of workout cause my body changed or i keep this workout for ectomorph?
Hey Christian,
First off, congrats on the weight gain – that’s awesome progress!
If you’ve been doing this program for three months and it’s still working for you, then you could probably stick with it another month or so. But, if your progress is slowing, it’s probably time for a change. Even the best workouts stop working after a while. However, you should continue to follow the principles of this program because your genetics won’t have changed. Apply the tips in this article to whatever workout you choose to follow next. There are plenty to choose from in our archives, and more are being posted weekly.
The main things to remember are keep on top of your diet and avoid overtraining. So long as you do that, you should keep gaining weight ’till you reach the genetic potential.
Keep up the good work!
Whenever I try to bulk up to get the calories needed for muscle, (3000-3200 calories a day) I end up with an expanding belly. I do 4 gym sessions a week of an hour each-does this mean I’m not doing enough working out?
Hey there and thanks for your question.
Gaining fat goes hand in hand with bulking. It sounds like your genetics cause you to gain fat around your abdomen. You’ll just have to accept this and then shed the fat once you’ve reached your target bodyweight. It’s not a case of not working out enough. Working out more might help you minimise fat gain, but then you aren’t really bulking, and you could just eat less. Remember that bulking is not for everyone, and if you are unhappy with the results, something like a lean bulk might be a better option. You’ll gain muscle, albeit more slowly, but without the fat.
Pick a method and stick to it, but don’t feel you have to bulk if you don’t like how it affects your body.
Good luck – gaining muscle can be hard – but your determination will pay off!
Hello Patrick
Im really struggling on wich workout should i choose after this one u showed here, i done almost 4 months with progressive load and i see results, but like i ask u before, and u said that we should change, can u help me choosing one?
Thank you in advance.
Hey Christian,
When it comes to choosing your next workout, don’t stress too much about the specifics. The most important thing is that you pick a program you’ll enjoy and stick with.
Consistency is key in any fitness journey, so choose something that you can see yourself doing for the next few months. Also, don’t forget about the importance of rest and recovery. No matter what program you pick, make sure you’re giving your body the time it needs to recuperate.
So go ahead, explore different workouts, and find what excites you. The best program for you is the one you’ll do consistently while paying attention to rest and recovery.
All the best,
Patrick
Hello Patrick
Thank you for ur advice, last question is, I can choose whatever i like ok, but should i focus on hypertrophy workouts?
Hey Christian,
Just make sure your program matches your goals. If you want to gain mass, a bodybuilding/hypertrophy program is best. If you want strength, something akin to a powerlifting program will get the job done. Want size and strength? Try powerbuilding. Exercise specificity means your body adapts to the type of workout you do. So, decide what you want to achieve and work back from there.
If you are struggling to pick a program (there are lots to choose from so I get it) let me know and I’ll recommend one for you from our archive. Or search the archive yourself and you’ll find something you like the look of.
Remember, though, that your program is not the main driver of progress – it’s your effort and consistency that will get you there.
Happy training!
Hello Patrick,
Atm my height is 6’2, 182 lbs, 11% body fat, 70% muscular mass, I want to achieve more mass and definition and perhaps a little more size if possible, should i keep going for bodybuilding/hypertrophy workouts? Or something else?
I eat good 3500/4000 calories a day, my macros are most of the days like this 60 carbs, 15 fat, 25 protein, I recover and i rest good.
Thats why im struggling cause im thinking too much i know, but im new to gym and workouts.
Thank you for your patience Patrick.
No worries – and I’m happy to help.
It sounds like you’re on the right track and have made some good progress. The trick now is not to get bogged down in a bunch of details that really don’t matter much – like one program vs. another. They all work if you train hard enough, until they don’t – and then it’s time to change to another.
I’ve always been a fan of four workouts per week as it strikes a good balance between training and rest. Plus, you can do at least one of those workouts at the weekend if you want which takes the pressure off if you’ve got to balance work/school with training.
So, I recommend the functional split program or the 3-2-1 program to you, which should help you pack on more size. Alternatively, try a powerbuilding program if you want to build some strength, too.
Whatever you choose, you must have confidence in your program and avoid second-guessing yourself. Your chosen workout will work if you work IT! Program hopping is one of the worst things you can do for your progress.
So, pick a program, start a little lighter than you think you need to, work it hard for the next 6-8 weeks, increase your weights/reps when you can, and then switch to a new program when your progress starts to slow, and repeat, repeat, repeat.
Stick with it – and you’ll do great.
Hello Patrick,
Thank you for ur advices, ur helping me alot on my journey.
All the best,
Christian
You are very welcome – keep up the good work!
Hello Patrick,
One more time im back with questions, im sorry for this, but like i said im new to gym and workouts and still i have some questions.
So, I will do the workout you recommend me, I will do the https://fitnessvolt.com/functional-training-split/ the bodybuilding one, but there you say we can do 3/5 sets of 6/12 reps, my question is, with my type of body that i describe to you early, wich amount of sets and reps should i stick with it?
Hello Christian,
No need to apologize for asking questions—that’s how we all learn and improve! I’m glad to hear you’re going to try the functional training split from FitnessVolt. It’s a solid choice for building both strength and muscle.
Given your ectomorphic body type, you might be tempted to focus solely on higher rep ranges to build muscle. However, I’d recommend a mixed approach for you. Here’s why:
Benefits of Mixed Rep Ranges
1. Strength Gains: Lower rep ranges (around 6-8 reps) are excellent for building strength. More strength means you can lift heavier weights, which will help you build muscle over time.
2. Muscle Hypertrophy: Higher rep ranges (around 10-12 reps) are generally better for muscle hypertrophy, or growth.
3. Endurance: Mixing in some moderate rep ranges (around 8-10 reps) can help improve your muscle endurance, which is beneficial for functional fitness.
Recommended Sets and Reps
1. Compound Exercises (like squats, deadlifts, bench press): 3-4 sets of 6-8 reps
2. Isolation Exercises (like bicep curls, leg extensions): 4-5 sets of 10-12 reps
3. Functional Movements (like kettlebell swings, box jumps): 3-4 sets of 8-10 reps
This approach will give you the best of both worlds: strength and muscle growth, without neglecting any particular aspect of fitness.
Remember, consistency is key. Stick with the program, adjust as needed, and don’t hesitate to reach out if you have more questions.
Best of luck on your fitness journey!
Patrick
Hello Patrick,
I always learning with you, thank you one more time.
I will do this system of mixed reps, ur being very helpful thank you for this.
All the best,
Christian