How to Gain Muscle Mass for a Skinny Man: Ectomorph

Naturally thin people have serious problems with gaining muscle mass. The difficulties lie not only in gaining kilograms, but also in increasing muscle volume. From our article you will learn how to properly and as quickly as possible  pump up an ectomorph , what exercises to do, how to eat right.

Who is an ectomorph?

There are three main body types – endomorph, mesomorph and ectomorph. Each has its own characteristics. Endomorphs are predisposed to gaining weight, but mainly due to fat deposits. Mesomorphs easily build muscle mass.

Ectomorphs, on the contrary, are naturally deprived of a tendency to gain weight and increase muscle volume. Among the advantages, men with this body type do not gain weight and do not have problems with the accumulation of subcutaneous fat. They do not need to carefully monitor the nutrient content of their diet.

This body type, ectomorph, has the following undeniable advantages:

• High metabolic rate, due to which subcutaneous fat practically does not accumulate.
• The ability to quickly pump up a sculpted press, when other somatotypes require maximum effort.

The body type also has a significant drawback – it is very difficult for a naturally thin ectomorph to gain weight. To gain the desired volume, a man of this somatotype needs to exercise according to a special, not a general program, and eat intensively. If the approach to training and diet is incorrect, even with regular exercise, an ectomorph does not look athletically pumped.

Muscle growth in ectomorph

The main advantage of an ectomorph — a fast metabolism — turns into a significant disadvantage during strength training. Unlike an endomorph and a mesomorph, it is very difficult for a naturally thin man to gain muscle mass. In order for training to bring maximum effect, it is necessary to radically revise your diet.

An ectomorph’s muscles grow when two important conditions are met:

• inclusion of basic exercises in training;
• increase daily caloric intake by 20-25%.

The basis of the diet is high-quality protein and slow carbohydrates. In no case should you increase the caloric content by fast food, sweets, etc. These products provide only empty calories and no energy for physical exercise.

How can an ectomorph gain mass?

The main emphasis in the training is on pumping up the back and legs, that is, large muscle groups. This allows you to visually change the proportions of a naturally thin physique. In addition, exercises for pumping up the legs lead to an increase in testosterone levels.

Long workouts are not suitable for an ectomorph. The training should be intensive and rather short. This is due to the fact that with such a body type, the muscles store very little energy. Before training, it is necessary to eat a large amount of carbohydrates.

Muscle building workout program for ectomorphs

Nutrition, of course, plays an important role in the process of how to gain mass for an ectomorph, but without regular and properly designed workouts, it is impossible to achieve progress. Men who are naturally thin should adhere to the following recommendations when creating a workout program:

• Maximum duration: 45 to 50 minutes.
• Working weights – those that allow you to do the last repetition to the limit.
• Number of repetitions: from 5 to 7.
• Trainings per week – 2 to 3 times.

You can’t train every day. This will cause overtraining and will not allow your muscles to increase in volume. It is very important to learn the correct technique for performing each exercise, that is, to be able to engage the target muscle groups in the work.

The training program consists of the following basic exercises:

• deadlift;
• barbell squats;
• bench press;
• bent-over barbell row;
• standing barbell press.

The recommendations are suitable for both gym and home workouts. In the latter case, workouts can be much more difficult. This is due to the fact that it is much more difficult to find motivation when training at home. Often, laziness and the desire to skip training begin to overcome.

Start exercising at home only when you are sure that nothing will interfere with the exercises. In addition, you will need to buy a barbell. It is best to buy a set with replaceable weights at once, since over time you will need to increase the load.

Diet and nutrition for mass gain

Incorrect increase in daily caloric intake by including unhealthy foods in the menu that do not provide any energy for muscle nutrition will lead to the formation of fat deposits even in ectomorphs. In this case, they will begin to be deposited in problem areas (lower abdomen, thighs, etc.).

To prevent this from happening, the calorie content is increased by products rich in slow (complex) carbohydrates and fiber with a low GI (glycemic index). The daily calorie content of an ectomorph gaining weight should be from 2500 to 2900 kilocalories with a height of 170 cm.

It is very important to develop a habit of eating at least 5-6 times. This is often due to the fact that ectomorphs often have a poor appetite, and it is simply impossible to eat a large portion at once.

In terms of food, preference should be given to vegetables, unsweetened fruits, and foods high in Omega-3. Proteins and complex (slow) carbohydrates should make up the bulk of the diet.

To increase the rate of muscle mass gain, ectomorphs can additionally use sports nutrition such as whey proteins and creatine. The first will be an excellent source of high-quality protein, and the second, due to its ability to retain fluid in muscle fibers, makes it possible to gain 2 to 3 kg in the first week. Sports nutrition is recommended for those who cannot eat more than 3-4 times a day.

Even naturally thin people can pump up impressive muscle mass. The main thing is to train and eat right. Caloric intake increases due to high-quality protein and complex carbohydrates. Basic exercises with a barbell should be done.