The Ectomorph Diet And Workout Plan
The advice to eat less and move more is a myth. In fact, it’s the exact opposite of what ectomorphs should be doing!
Instead, you often need to slow down & eat up. Let me explain.
Step 1. Slow Down
In most cases, ectomorphs are “go-getters” – very active both physically and mentally. You tend to think and move quickly.
But all this activity is not ideal for muscle gain. That’s why ectomorphs need to focus on slowing down their busy work and training schedules.
In order to gain muscle, workouts must be intense to stimulate growth. But not so intense that you can’t recover before the next session.
Therefore, ectomorphs should do the minimum work required to stimulate growth. That means short but difficult workouts 45 to 60 minutes in length. Then get out of the gym and rest!
How to Build More Muscle In Less Time
With this in mind, you should allow 24-72 hours between workouts. And limit training to 3 to 5 days per week depending on your ability to recover.
Should Ectomorphs Do Cardio?
Ectomorphs tend to excel at aerobic exercise due to their light frames. However, cardio is an inherently catabolic activity. That means it’s counterproductive for muscle gain, particularly for ectomorphs.
Also, cardio burns even more precious calories. So limit it to 20 minute sessions 3 times per week. Or eliminate cardio completely for periods when you want to maximize muscle gain.
Keep Calm & Rest
Along with overactive bodies, ectomorphs may have overactive nervous systems. In other words, the “high strung” personality type where you feel like you can’t take a break.
This fight or flight mentality keeps you in a catabolic state even when you’re not active. Therefore, ectomorphs need to chill out. Take a few moments each day to give your mind a break.
In addition, make sure you get plenty of quality sleep. At least 7 hours per night, but preferably 8 to 9.