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Guy doing pushupsEctomorph…the classic “hard gainer” body type. Ectomorphs tend to have small joints and a difficult time putting on weight. Many people with an ectomorphic body type can eat large amounts of calories without gaining any weight or body fat. Ectomorphs typically find it very difficult to gain muscle but very easy to get lean.

Are you an ectomorph? Do you find that you can eat several thousand calories daily without putting on any weight? Do you tend to stay lean despite you eating habits, but have a difficult time gaining muscle? Would you describe your bone structure as petite or frail? If you are answering yes to these questions, then you may be an ectomorph. Of course no one is purely one body type, but some people are primarily one type.

If you do find that you are primarily an ectomorph, then your primary physique goal is likely to gain muscle and weight. To do this, you will likely need to take in large amount of calories. It may seem as though there is no limit to how many caloried you can eat without putting on weight, but there IS some point at which you will begin to gain weight if you are consistently getting your food in. Weight gainer shakes can be a big help to the ectomorph as they provide liquid calories which digest quickly an easily. A weight gainer shake can easily be taken with or in between meals to increase caloric intake.

Many ectomorphs find that their training sessions must be short and to the point to avoid burning too many calories. Try a training program based around compound movements that has you going for no longer than 1 hour at a time 3-4 times per week. Go light on the cardio for the same purpose. A small amount of cardio is good for general health purposes but too much will unnecessarily burn through calories.

In the end it all comes down to calories. If you consume more calories than you burn you WILL gain weight, and this rule applies to everyone. Ectomorphs simply have a much higher daily calorie requirement than most people. Train hard, get those calories in, and finally make the gains you have been dreaming of!


ABOUT THE AUTHOR: Cassie is a chemistry major and national level bodybuilder. Questions or comments? Talk to Cassie on the FORUM or on FACEBOOK.

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