Ectomorph Workout and Diet Plan
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Ectomorphs are naturally thin so a normal workout and diet plan just is not applicable for them. They tend to lose more mass than most and have a hard time putting it on. Normally have flat chest, small shoulders and a fragile figure.
Workout
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They need a program geared towards strength and minimal cardio. Ectomorphs should only be getting 5 to 10 minutes cardio and his workout should consist of heavy compound reps like barbell press, wide grip lat pulldowns, barbell squats, etc. with minimal isolation movements. Ectomorphs also should follow the pyramid rep principle (12 “ 10 “ 8 or 10 “8 “ 6) and try to add weights on every rep with 2 minutes rest between reps and 3 minutes rest between exercises. Here's a basic exercise schedule for ectomorphs:
Monday: Chest & Triceps (3 sets)
Chest Triceps
Barbell Bench Press Tricep Dips
Incline Dumbbell Press Close-grip Cable Pressdowns
Inclined Barbell Bench Press Rope Cable Pressdown
Tuesday: Back & Biceps (3 sets)
Back Biceps
Wide-grip Lat Pulldowns Standing Barbell Curl
Seated Cable Rows Preacher Curls
Deadlifts Dumbbell Curls
Wednesday: Rest Day
Thursday: Leg Day (3 sets)
Quads Hamstrings
Squats Stiff-legged Deadlifts
Leg Press Leg Curls
Leg Extensions
Friday: Shoulders (3 sets)
Seated Barbell Press Dumbbell Laterals
Seated Dumbbell Press Barbell Shrugs / Upright Rows
Saturday & Sunday (Rest Days)
Nutrition
When it comes to nutrition, the approach for ectomorphs is basically eating all you can. Since they burn calories almost too efficiently and working out burns more calories, they need to take in more protein and calories. Here are a few clean food sources that are ideal for ectomorphs Brown rice, Whole wheat pasta, Sweet potatoes, Whole wheat breads, Oatmeal, Lean steak, Tuna, Chicken breast, Egg whites, Whey protein, Spinach, Broccoli, Green Beans, Asparagus, Skim milk, Non-fat yogurt, Low fat cottage cheese, Bananas, Apples, Oranges, Natural peanut butter, Olive oil, avocados. But as I said earlier, ectomorphs can eat as much as they can even fast food since they are high in calories as well. The mentioned clean foods are just suggestions in case they want to stay clean.
Considering that ectomorphs have a relatively fragile body, I would not suggest too heavy on their reps but I do recommend something that will make them complete an 8-rep set with quite a challenge. If they can finish a set with 10 rep, the weight needs to be increased. It's a good idea to have a spotter just in case they want to do some power sets of just around 4 rep but heavy weights. As always, all exercises needs to be executed properly and absolutely no cheat moves. Exercise choice can be mixed up and interchanged but stick to free weights as much as possible because they tend to recruit more stabilizers which then increase the workout volume. It is also important that ectomorphs get enough rest and sleep at least 7 hours a day. Try to get those hours all in one shot and not sleep for 2 hours then wake up and then sleep for 2 more hours and so on. Sleep allows the muscles to recover and that makes the muscle bigger and stronger. Muscles tear when doing heavy sets so getting enough protein and carbohydrates as well as enough rest will allow it to repair the tear and get bigger.
Ectomorphs have a simple action plan to get bigger. Get a lot of everything. Use heavier weights, eat a lot and sleep a lot with minimized cardio and short rest between sets and exercises. With hard work and enough nutrition and rest, an ectomorph will inevitably gain mass and strength. The key is to keep on going hard and heavy to keep the mass on. Once the ideal size is achieved, focus on eating more clean foods to stay lean and muscular instead of flabby mass.
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