How to work out / lift weights

Ectomorph Workout Plan

Ectomorphs are at a disadvantage because of their thin and fragile bodies. And unfortunately, they struggle to add size to that frame. Although it's another obstacle in the way, an ectomorph can achieve their dream physique with some hard work and dedication.

What is the best workout for an ectomorph? Be specific.

How does an ectomorph's workout differ from a mesomorph and endomorph's workout?

What are some good foods for an ectomorph?

Show off your knowledge to the world!

The Winners:

  • Prizes:

  • 1st place - 75 in store credit.
    2nd place - 50 in store credit.
  • 1st Place - Liquid_diet

    Ectomorphs have super-fast metabolisms that burn calories almost too efficiently. This can prevent them from putting on weight easily, which creates a disadvantage for anyone aspiring to be a bodybuilder, and even a struggle for some to maintain a healthy body mass index.

    As with any fitness program, diet and training and rest are going to be equally important for an ectomorph, and diet may even be slightly more important.


    I am going to recommend the minimum amount of cardio required for general cardiovascular health. With an ectomorph already burning calories at such a fast pace, burning even more with cardio is not an efficient way to pack on any substantial mass.

    The ectomorph looking to maintain cardiovascular fitness for general health and longevity should only do cardio at a moderate pace for 30 minutes three times per week. Any more than this is going to be detrimental to the goal of gaining weight.

    For one cardio day, it is OK to substitute 15 minutes of HIIT or circuit training depending on one's training preferences.

    Strength Training:

    For strength training, I am going to recommend a simple push/pull routine with heavy compound movements and minimal isolation movements per muscle group. Since strength training also burns calories, I am only going to recommend a 3-day split, with an optional shock technique day incorporating supersets. The first exercise for each muscle group will have a pyramid rep scheme.

    Rest time should be kept between 2-3 minutes as much as possible. Rest days can be spread throughout the week, with at least one day of rest in between the last lifting day, and the optional superset workout.

    I suggest doing abs at the end of each workout, performing two high-rep ab days and one low-rep ab day with weight.

    Day 2 - Back/Biceps:
  • Wide-grip lat pulldowns, or pull-ups - 12, 10, 10, 8
  • during strength training. Rest times should be kept as short as possible in between sets. Moderate weight should be used.


    The mesomorph is right in the middle of the spectrum, and can generally put on quality mass or reduce body fat relatively easily. Once the desired body composition and appearance is achieved, the mesomorph can usually just maintain, making sure to continue exercising regularly and living a healthy lifestyle.

    Mesomorphs should strength train with moderately heavy weight with rest times between 90-120 seconds, and can get away with doing the same amount of cardio as an ectomorph.

    What Are Some Good Foods For An Ectomorph?

    With training and rest in check, diet is going to be very important for the ectomorph to put on quality mass. Ectomorphs can get way with eating more "dirty" foods than the other body types, as body fat will not be put on as easily when bulking.

    Of course it is good to stick to quality sources of protein and healthy fats as much as possible, but the occasional cheeseburger or slice of pizza is not going to make an ectomorph fat.

  • Related Glycemic Index Articles:

  • Ectomorphs can and should eat a lot day. It is going to be important that an ectomorph eats at least every 2.5 hours. Each meal should include quality protein and healthy fats as much as possible, with at least 1.5 grams of protein consumed per pound of body weight daily. The ectomorph can also consume carbs all day long without having to worry.


    The ectomorph should not ever be discouraged from pursuing his fitness goals and dreams. With a quality workout program and sufficient calories, most ectomorphs will find it possible to put on some quality mass with the added benefit of maintaining a relatively low body fat percentage.

    This will shorten the calorie-restricted and cardio-packed cutting period that many mesomorphs and endomorphs must endure to reveal muscular definition. So actually, it's not all bad being an ectomorph!

    2nd Place - s.RILLEYY


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