Ectomorph Body Type

The three different body types are: ectomorph, endomorph, mesomorph. Each has their own typical characteristics that can help you determine which body type you have. Then you will be able to adjust your training and eating habits accordingly to reach your fitness goals.

 

  1. Ectomorph Body Type

Typical Characteristics:

  • Long and lean
  • Delicate frame
  • “Hard Gainer” – Finds it difficult to build muscle and fat
  • Body similar to a marathon runner
  • Fast metabolism
Training:

If you have the ectomorph body type, then you will find that it is difficult for you to gain muscle as well as fat. To help with this, try focusing on compound movements as opposed to isolated movements. This is because you will use more muscle groups in the one exercise.

For example, the bench press works out muscles in your chest, shoulders and triceps using your shoulders and elbow. In contrast, the bicep curl is an isolated movement that only uses the bicep.

While you shouldn’t completely shun isolation movements from your training, your main focus should be on the big compound exercises. Then use isolation movements as accessories or to finish a workout.

Nutrition:

Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever you want and not have it affect your body.

That being said, it is best to stick to complex carbs that can leave you feeling fuller for longer. It will also help to push protein to your muscles to help them to grow. This includes brown rice and brown bread.

Notes:

As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional supplements in conjunction with a healthy and well-rounded diet. Supplements such as BCAAs or protein shakes could give you that extra boost.