Why It Is Hard For Ectomorphs To Gain Weight?

Ectomorph body type is a naturally thin body structure with a fast metabolism, which means ectomorph individuals burn calories quickly. And this makes it difficult for them to gain weight, even when they eat a lot. Additionally, people with ectomorph body type tend to have smaller muscle fibers, which make it harder for them to build muscle mass. And if you are also the one of them then this blog is made for you. Read on to know the best food recommendations and workout plan for the ectomorph body type to gain healthy weight.

Best Foods for Ectomorphs to Gain Weight

Ectomorphs need to consume more calories than they burn in order to gain weight. This can be done by eating a diet that is high in protein, carbohydrates, and healthy fats.

Here are some foods that ectomorphs can eat to gain weight

• Protein

  Meat, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds.

• Carbohydrates

  Whole grains, fruits, vegetables, and starchy vegetables like potatoes and sweet potatoes.

• Healthy fats

  Avocados, nuts, seeds, olive oil, and fatty fish like salmon.

You can also take herbal lean muscle gainer supplement along with a balanced diet and workout for effective and healthy weight gain results.

Workout Plan for Ectomorphs to Gain Weight

In addition to eating a healthy diet, ectomorphs need to do strength training exercises to build muscle mass. Here is a workout plan for the ectomorph Body Type:

1. Exercises for Monday:

Exercises focused on the chest and triceps.

Bench Press

• Lie on a flat bench with your feet flat on the floor.
• Grip the barbell with an overhand grip, slightly wider than shoulder-width.
• Unrack the bar and slowly lower it to your chest.
• Press the bar back up to the starting position.

Incline Dumbbell Press

• First, adjust your bench to an incline position (around 30-45 degrees).
• After that, hold a dumbbell in each hand and lie back on the bench.
• Now, bring the dumbbells together above your chest.
• And then, lower the dumbbells to the sides of your chest.
• Press the dumbbells back up to the starting position.

Triceps Pushdowns

• Attach a straight bar or rope to the high pulley of a cable machine.
• Now, grip the bar with an overhand grip.
• Stand tall and bend slightly at the waist.
• Extend your arms downwards, keeping your elbows close to your body.
• Slowly return to the starting position.

Overhead Triceps Extensions

• Hold a dumbbell or a barbell behind your head.
• Extend your arms upwards, keeping your elbows close to your head.
• Slowly lower the weight back behind your head.

2. Exercises for Tuesday: For Back and Biceps

Lat Pulldowns

• Sit on the lat pull-down machine and grip the bar with an overhand grip.
• Pull the bar down towards your chest.
• Slowly return to the starting position.

Pull-ups

• Grip the pull-up bar with an overhand grip, slightly wider than shoulder-width.
• Pull yourself up until your chin clears the bar.
• Lower yourself back down to the starting position.

Rows (barbell rows, dumbbell rows, cable rows)

• Bend forward at the hips, maintaining a flat back.
• Pull the weight towards your chest, squeezing your shoulder blades together.
• Slowly return to the starting position.

Bicep Curls

• Hold a dumbbell in each hand, palms facing upwards.
• Curl the weights towards your shoulders.
• Slowly lower the weights back down.

Hammer Curls

• Hold a dumbbell in each hand, palms facing each other.
• Now, curl the weights towards your shoulders upwards.
• Slowly lower the weights back down.

3. Wednesday

Take rest or repeat the Monday exercises.

4. Exercises for Thursday

For Legs and Shoulders

Squats

• Stand with your feet shoulder-width apart, toes slightly pointed outwards.
• Lower yourself down as if you're sitting in a chair.
• Push back up to the starting position.

Leg Press

• Sit on the leg press machine and adjust the weight accordingly.
• Push the platform away from you.
• Slowly return the platform to the starting position.

Hamstring Curls

• Lie face down on the hamstring curl machine.
• Curl your heels towards your glutes.
• Slowly return to the starting position.

Calf Raises

• Stand on a raised platform (like a step) with your heels hanging off the edge.
• Raise your heels as high as possible.
• Slowly lower your heels back down.

Overhead Press

• Hold a barbell or dumbbells at shoulder level.
• Press the weight overhead until your arms are fully extended.
• Slowly lower the weight back down to shoulder level.

Lateral Raises

• Hold a dumbbell in each hand.
• Raise your arms out to the sides, keeping them slightly bent at the elbows.
• Slowly lower your arms back down.

Front Raises

• Hold a dumbbell in each hand.
• Raise your arms in front of you to shoulder height.
• Slowly lower your arms back down.

5. Exercises for Friday

Squats

• Stand with your feet shoulder-width apart and your toes slightly pointed outwards.
• Lower yourself down as if you're sitting in a chair.
• Slowly push back up to the starting position.

Bench Press

• First, lie on a flat bench with your feet flat on the floor.
• Grip the barbell with an overhand grip, slightly wider than shoulder-width.
• Now unrack the bar and slowly lower it to your chest.
• Press the bar back up to the starting position.

6. Exercises for Saturday

Deadlifts

• Stand in front of a barbell with your feet hip-width apart.
• Bend down and grip the barbell with an overhand grip.
• Lift the barbell by straightening your legs and hips.
• Slowly lower the barbell back to the ground.

Overhead Press

• Hold a barbell or dumbbells at shoulder level.
• Press the weight overhead until your arms are fully extended.
• Slowly lower the weight back down to shoulder level.

7. Sunday

Rest Day

This workout plan is heavily features compound exercises like squats, deadlifts, bench press, and rows which are highly effective for building overall strength and muscle mass. It effectively targets all major muscle groups across the week. Incorporating two rest days is crucial for muscle recovery and growth.

Exercise Tips to Follow

1. Proper Form

Always prioritize proper form while doing any type of exercise.

2. Breathing Technique

Exhale as you exert effort (for example: during the upward phase of a bicep curl). Inhale as you return to the starting position.

3. Warm-up

Before each workout, perform 5-10 minutes of light cardio, such as jogging or jumping jacks, and dynamic stretches, such as arm circles and leg swings for warm-up.

4. Cool-down

After each workout, perform 5-10 minutes of static stretches, such as holding each stretch for at least 30 seconds.

Potential Enhancements That You Can Do To Improve Your Workout Plan

1. Progressive Overload

To continuously challenge your muscles and stimulate growth, you need to gradually increase the weight, reps, or sets over time. For example:

2. Increase weight

Add 2.5-5 lbs to the bar or dumbbells every 1-2 weeks.

3. Increase reps

Add 1-2 reps to each set when you can comfortably complete all the prescribed reps.

4. Increase sets

Add an extra set to each exercise when you can comfortably complete all the prescribed sets.

5. Nutrition

Proper nutrition is crucial for the ectomorph. Ensure you're consuming enough protein (around 1 gram per pound of body weight) and calories to support muscle growth.

6. Warm-up

Always include a 5-10 minute warm-up before each workout, such as light cardio, dynamic stretching (arm circles, leg swings), and mobility exercises.

7. Cool-down

Finish each workout with 5-10 minutes of light cardio and static stretching (holding each stretch for 30 seconds).

Note

It is important to note that this workout plan may need to be adjusted based on your individual fitness level and goals. It’s crucial to consult with a doctor or certified personal trainer before starting any new workout routine, especially, if you have any health conditions. They can help you create a personalized plan that meets your specific needs and fitness goals including giving you the best options for purchasing lean mass gainer supplements that have no side-effects. Remember to listen to your body and adjust the plan as needed. If you feel any type of discomfort or pain, stop the exercise and take rest for a few minutes.

Additional Tips for Ectomorphs to Gain Weight

• Eat smaller meals

  Eat frequently throughout the day. Aim for five or six small meals per day. Also, take multivitamins and omega-3 capsules to fill your nutrition gap.

• Get Hydrated

  Drink plenty of water as dehydration can make it difficult to gain weight.

• Get enough sleep

  Sleep is important for muscle growth and recovery.

• Be patient

  It takes time to gain weight and build muscle mass. Don't get discouraged if you don't see results immediately.

Conclusion

People with ectomorph body type can also gain weight effectively. By consuming a healthy diet, following the above-mentioned workout plan and tips, ectomorphs can successfully gain weight and build muscle mass. However, it is important to remember that everyone is different, and what works for one person may not work for another. If you are struggling to gain weight, it is important to consult with a doctor or registered dietitian.