Guide to Gaining Weight and Muscle Mass for Ectomorphs

In the 1940s, American physiologist and scientist William Sheldon divided body types (somatotypes) into 3 basic types: endomorph, mesomorph, and ectomorph.

It’s important to note that very few people belong exclusively to one type; most are a combination.

 

Other Somatotypes in Brief

• Endomorph: Has a soft and rounded body, gains both muscle and fat tissue relatively easily, has a stocky build, struggles to lose fat tissue, and has a slow metabolism.
• Mesomorph: Has an athletic build and “hard,” well-defined musculature. Easily gains quality muscle mass and is considered the best body type for bodybuilding.

The Ectomorph: The Classic Hardgainer

The Ectomorph is the typical skinny person, characterized by a linear, fragile build with long limbs and a narrow torso. The small amount of muscle mass they do have is well-defined.

A key characteristic is their great difficulty in gaining any mass—be it fat tissue or muscle mass—which is why they are often called a hardgainer. Although the term is often misused, the ectomorph is the true, classic hardgainer due to their very fast metabolism.

Ectomorphs naturally have a higher proportion of slow-twitch fibers and less overall body mass, making them better suited for endurance sports. However, with persistent training and adequate nutrition, an ectomorph can gain a significant amount of quality muscle mass. It simply requires significantly more effort and discipline than for the other body types.

 

Ectomorph Nutrition: The Priority

Since the ectomorph’s metabolism is very fast (often linked to high thyroid hormone secretion), the biggest challenge is meeting their high caloric needs.

Caloric Intake Strategy

1. Start with High Calories: Begin by consuming around 45 calories per kg of body weight daily. Many will need more, but this is the starting point.
2. Evaluate: After at least two weeks, evaluate if you have made progress.
3. Adjust: If you hit a plateau or haven’t gained weight, increase intake to 50 calories per kg.
4. Consistency is Key: Due to the fast metabolism, persistence and continuity are crucial. Prepare meals in advance to avoid excuses.

Macronutrient and Food Choices

The goal is to eat calorically dense, quality food. Avoid junk food and simple bakery items.

• Proteins: From eggs, meat (poultry, red meat), and fish.
• Carbohydrates: From rice, potatoes, and whole grains.
• Beneficial Fats: From nuts, olive oil, and flaxseed oil.

Important Notes:

• Fats are Your Friend: Don’t shy away from fats. They are calorically dense (1g fat = 9 kcal), making it easier to meet high caloric needs.
• Limit Bulky Vegetables/Salads: While generally healthy, bulky foods like salads “take up space” and won’t contribute the high number of calories needed for mass gain.
• Protein Limit: A seemingly high, but sensible, protein intake is around 2.5g per kg of body weight. Too much protein increases the Thermic Effect of Food (TEF), which speeds up the already fast metabolism and is counterproductive.
• Meal Timing: Distribute meals throughout the day (approximately every 2-2.5 hours). A nighttime meal is also acceptable if it doesn’t disrupt sleep and recovery.

 

Sample Macronutrient Breakdown (For a 70 kg Person)

• Total Calories: $\text{3150 kcal}$
• Protein: $\text{175 g (700 kcal)}$
• Carbohydrates + Fats: $\text{2450 kcal}$ (split approximately 1:1)
• Carbohydrates: $\text{300 g}$
• Fats: $\text{135 g}$

 

Supplementation

To maintain a positive caloric balance and prevent muscle breakdown (catabolism), focus on core supplements:

• Creatine
• Amino Acids
• Quality Protein
• Avoid any “boosters” or stimulants that increase heart rate.

 

Ectomorph Training: Hit-and-Run Principle

For an ectomorph, training must be efficient. The best approach is the “hit-and-run” principle: relatively short and intense workouts.

Key Training Rules

1. NO Cardio: Eliminate cardio completely, as it burns the essential calories needed for mass gain and can cause muscle breakdown.
2. Low Reps: Keep the repetition range low, ideally 6–8 repetitions per set.
3. Focus on Compound Lifts: Training must be based primarily on basic (multi-joint) exercises such as the squat, deadlift, and bench press. Only after these primary lifts should isolation exercises be added.
4. Rest is Crucial: Rest and recovery are even more important for an ectomorph than for other body types. Aim for at least 7-8 hours of nighttime sleep and consider a short nap during the day.

 

Sample Ectomorph Training Program (3-Day Split)

Monday – Legs (Focus on 4 sets of 6-8 reps unless otherwise noted)

• Rear Squat
• Leg Press
• Lunges (3×10-12 reps)
• Leg Extension
• Romanian Deadlift (4×10-12 reps)
• Leg Curl
• Seated or Standing Calves (4×10-12 reps)

Wednesday – Chest, Shoulders, Triceps (Focus on 4 sets of 6-8 reps unless otherwise noted)

• Flat Barbell Press
• Incline Dumbbell Flyes
• Dips (3×10-12 reps)
• Military Press
• Dumbbell Lateral Raises
• Barbell Upright Row (3×10-12 reps)
• French Press from the Forehead (3×6-8 reps)
• Cable Press Down (3×6-8 reps)

Friday – Back, Biceps (Focus on 4 sets of 6-8 reps unless otherwise noted)

• Deadlift
• Pull-ups (with or without assistance)
• Bent-Over Rows
• Lat Pulldowns
• Barbell Curl (3×6-8 reps)
• Dumbbell Hammer Curl (3×6-8 reps)
• Preacher Curl (Scott Bench) (3×6-8 reps)

Rest Days: Tuesday, Thursday, Saturday, and Sunday.