Do you struggle with gaining weight and especially muscle due to your high metabolism? If you’re an ectomorph struggling to make the gains you want, then you’re not alone. See how you can help yourself gain more muscle weight with these ectomorph workout tips.
The whole idea here is to make sure you are eating more calories than you burning through exercise and through your metabolism. To make sure this ectomorph workout works properly you should be focusing on the muscle gain. This means limiting your cardio to minimal amounts each day to avoid burning too many calories. This also means doing short but heavy lifting sessions.
I’m not going to write a whole workout for you but I will give you the guidelines to build your own ectomorph workout. You should be lifting for about an hour but not much longer. Do between 8-10 reps for each exercise and make the exercises multi-muscle exercises.
So in other words, don’t be doing concentrated curls and isolated exercises like that…instead do pull-ups, cleans, squats, and exercises like that that work a range of muscles. Exercising your large muscles is essential to building up that big muscle mass you want. Event though you’ll be lifting for an hour only, you have to lift intensely during that time.
Also working out about 3 times a week will be advantages for you to gain weight. If you work out more, even if it’s lifting, that means you will be burning more calories that could have spent on making muscle. Normally lifting 5 times a week may not be bad, but if you’re struggling to gain muscle due to your ectomorph body-type then a less frequent workout schedule may be good for you.
OK SO THE WORKOUT, BUT WHAT DO I EAT?
Even though you can’t gain weight easily, that doesn’t mean you should eat more fat. Carbohydrates are the primary source of energy which allows you to refuel what you burned. If you’re looking to gain weight, eat more carbohydrate filled foods such as potatoes, bread, pasta, cereal, etc after you workout preferably.
It is difficult for me to tell you how much exactly to eat, but what you should do is set a calorie goal for each day and note the results. If you aren’t gaining weight still then eat more, and if you’re gaining weight but it’s all fat then make sure to eat more protein and cut a little out of carbs.
WHAT ABOUT PROTEIN?
Protein repairs the tears in your muscles from your ectomorph workout that you design. Protein is essential to build muscle and should be eaten in about 1.5 gram per bodyweight. Don’t eat much more than that though because protein has a very low calorie-per portion than carbohydrates and fats, and this means that you will be filled up without consuming that many weight gaining calories.
If you really want to try and keep track of your protein intake and space it out, try out whey protein shakes as you can measure and drink these when you want. Don’t know which whey to get? Ask around and see what others are buying. Go to fitness forums and you’ll find many opinions but it will probably come down to your budget as most protein powders are super expensive. I would advise you purchase online.
Ok so what’s the ectomorph workout again?
For a proper ectomorph workout make sure to do the following:
- Lift intensely for an hour 3 times a week
- Hit large and multiple muscle groups during the workout
- Eat more carbohydrates and calories, include the protein
- Monitor yourself and adjust if you aren’t seeing good results