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How many calories
Are you eating enough calories? Many ectomorphs get it wrong, they think they can follow the same diet plan that their peers in the gym follow and that is why they do not see weight gain.
The ectomorph has to eat more per pound of body weight than the average man. There is some debate about the exact number, but this is a good place to start.
The skinny should multiply each pound of body weight by 20-24. So if you weigh 150 lbs. multiplied by 20 equals 3,000 calories a day.
This is where you should start, and if you don’t see weight gain at this level, start adding 150 calories a week until you do.
The other part of this equation is the diet breakdown. Now most people would limit their carbohydrate intake, so the diet based on percentages of calories per day would be 45% protein, 30% carbohydrate and 25% fat. Because the average man is afraid that carbohydrates will accumulate body fat.
The ectomorph doesn’t have to worry about that due to a high metabolic rate. So for the ectomorph, I would start with 40% protein, 40% carbs, and 20% fat. This should help build weight and muscle.
You can always make adjustments to this as you see how your body responds.
How much sleep is correct
Too many weightlifters underestimate the importance of rest and sleep. They put so much focus on their training that they end up hurting their gains due to lack of rest.
When you sleep, your system releases natural growth hormones that help build and repair muscle fibers that are broken down during your workout.
Without this important process that only happens when you rest, the less you rest, the less you earn.
Of course, the other side of the coin is sleeping too much. Because an ectomorph has such a high metabolism, it makes it more difficult to gain weight and muscle. Rest for 8-10 hours is enough to help you earn money.
Once you start to exceed this amount, you risk hurting your earnings.
Remember that you need to eat a lot of calories a day and you need to eat frequently. When we sleep we don’t eat. If you sleep too much your body will start to need fuel to survive, remember that fast metabolic rate?
While you sleep too much, that’s more than 10 hours, your body is looking for energy to keep going and muscle mass is what it is looking for.
Therefore, you must maintain a healthy balance between calorie intake and rest to ensure that you are getting the optimal muscle-building process.
Full body workout
Something that happens all too often for ectomorphs is going through a workout that just doesn’t meet the needs of a skinny guy.
The ectomorph will not benefit from a workout that most bodybuilders do these days. It’s not their fault they don’t know any better.
They go to the gym and follow what their friends are doing. They see their friends building muscles every week and they can’t understand why when they look in the mirror after months of training they see the same body they had when they started.
This is what makes most skinny guys give up, they think they just can’t gain muscle, end of story.
But it’s just a matter of using the correct exercises in combination with the correct number of reps and sets. You see, an ectomorphic body type responds to compound exercises and a full-body workout.
Compound exercises allow you to get most of the joints and muscle groups working at that time. An example of a compound exercise is the squat. Think of all the joints and muscles involved when squatting.
You have your hips, knees, and ankles involved, and at the same time your quads, glutes, back, hamstrings, and core are involved, and that’s not counting all the little stabilizer muscles that are connected. upon. When you do a full body routine with compound exercises, you will start to see an increase in muscle mass.
Less is more
What do we understand by less is more? Well this is a very important point to understand if you are a skinny guy. Because just like the skinny guy who does the wrong exercises by following his friends, he also works out while they are doing it.
The problem is that the ectomorphic framework is not designed to withstand a lot of stress. Your friends may spend 2 or more hours during a workout, and they may do so 4-5 times a week.
This is a disaster for the skinny guy. Because your bone structure and structure is smaller and more fragile, the amount of stress that this type of training will place on your body will help hurt and not any muscle gain.
So for the skinny less is more. Your body will thrive with a 45 minute routine doing a full body workout with compound exercises as above 3 times a week.
Your rest periods between sets should also be longer than the average type. If you’ve only been resting for 30 seconds between sets while trying to keep up with your friends, you’ve probably noticed that you can’t keep up with the rep level.
Get extra rest and be sure to do 7-10 reps of each exercise for 3-4 sets.
Forget what your friends are doing and don’t see it as some kind of competition. You have to come to terms with your body type, when you do that and start exercising according to your body type, you will see gains quickly.
And isn’t that really what you want? And think of it this way, how great it will be when you gain muscle quickly and train half as much as your friends. They will be coming to you soon for advice on muscle building and working out how sweet is that