eggplant21
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The Ectomorph’s Guide to Gaining Mass
Many people do not realize how hard it is for a true ectomorph to gain weight. Being a pure ectomorph myself, I have experienced these challenges first hand. Over the last year three months I have devoted all of my resources to gaining weight, and had stellar results. I have found some things that work and some that don’t. I have filtered out the ones that do not work and culminated a program for ectomorphs to gain mass. This is from my own experience and does work.
Diet
For the ectomorph diet is the most pivotal aspect of gaining weight. This holds true for any, but for the ectomorph it will be impossible to gain any sort of mass without sticking to a diet. The ecto diet should be extremely high in calories with no particular emphasis on one macro over the other. Carbs should be 50% of the diet, Proteins should be 30% of the diet, and Fats should make up 20% of the diet. A diet containing only 30% protein goes against many of the diets proposed in bodybuilding, but when calories are kept extremely high, protein will also be high.
For instance, I recommend that ectomorphs eat roughly 4500+ calories per day. If 50% of that is carbs that means that you will be consuming roughly 650 carbs per day, 400 grams of proteins, and 150 grams of fat. 400 grams of protein is quite a lot of protein under any circumstances. Protein should come from sources such as BEEF, fish, and chicken. Don’t be afraid to eat a double quarter pounder with cheese every now and again. Carbs should come from mainly high quality sources such as sweet potatoes, whole wheat pasta, fruit, etc. but a fair amount (about 30%) may come from fast carb sources such as white bread, chips, white pasta, etc.
Fats should also be 70% healthy fats and 30% from other sources. Healthy fats are nuts, fish, and oils like olive and grape seed.
Ectomorphs should eat every 2-3 hours, these should be full meals. One meal should be eaten directly before bed. A potent weight gaining shake that can be taken before sleep is as follows: 4 scoops protein mixture (whey, casein, soy), One table spoon extra virgin olive oil, and 8 ounces whole milk, optional: 1 tablespoon of creamy peanut butter.
Training
Training for the ectomorph should be different than their meso or endo counterparts. Ectomorphs should workout no more than 4 times per week, with 3 being optimal. These workouts should be brief, but extremely intense. Growth occurs during the rest phase, so it would only make sense that ectomorphs need to rest more in order to speed growth. During the rest period actually rest. Do not waste calories on various aerobic activities, this will only slow growth. If you must do some cardio, constrict it to only once or twice per week, though my true recommendation is no cardio.
As far as exercises go, stick to the heavy compound movements for most of your time in your workouts.
Acceptable: SQUATS, DEADLIFTS, Bench Press, Shoulder Press, Barbell Rows, Pull-ups, Barbell Curls, French Press, T-bar Rows, Standing Calf Raises, SLDL, etc.
Unacceptable: High rep adductor work while checking out the girls running on the treadmill, any product advertised on an infomercial, working out for four hours at a time, etc.
Machines have their place and can be very effective in building muscle, but most of the exercises you perform should be the free weight variety.
Ectomorphs must squat. This sounds simple, but for ectomorphs growth will be severely limited without heavy barbell squats. Squat until you feel as if you are going to die and you have probably done a good job. Deadlifts are the second most beneficial exercise for ectomorphs. These exercises not only cause the target areas to grow, but stimulate the entire body to grow.
Reps should be in the 6-10 range and weights should be as heavy as possible. As you progress throw in things such as rest pause, negatives, and static holds.
Supplementation:
Supplementation does not play a very big role in the growth process, but it does play a role nonetheless. The following are supplements that I have found to get results in lean mass gain.
Supplements:
1. Creatine- Any form will be fine. Creatine stimulates weight gain via enhanced recovery, increased muscular function, and increased cell volume.
2. ZMA- Proven to raise free test in athletes (Brilla), also increases sleep quality.
3. AAKG (Arginine Alpha-Ketoglutarate) - Increases vasodilation and nutrient flow to the muscles. Increases muscular pumps.
4. Protein Powder- This should really be in the food section because I don’t even consider it a supplement. This is a necessity.
The Human Factor
The human factor encompasses all of the previously mentioned areas. It is all up to the individual to grow. How much are you willing to sacrifice? You will find that the amount you are willing to sacrifice will be equal to the gains you make. If you are not gaining, it is probably not your genetics or a lack of supplements, it is most likely your own fault. Bodybuilding is more mental than anything else. Constantly have a mindset to improve and meet your goals and don’t let anyone else get in your way.
One must always keep learning about new ways to gain mass, to squeeze out every ounce of potential. Keep learning, working hard, and working smart and you will reach your goals whether you are an ectomorph, mesomorph, or endomorph.
Good Luck,
Eggplant
Many people do not realize how hard it is for a true ectomorph to gain weight. Being a pure ectomorph myself, I have experienced these challenges first hand. Over the last year three months I have devoted all of my resources to gaining weight, and had stellar results. I have found some things that work and some that don’t. I have filtered out the ones that do not work and culminated a program for ectomorphs to gain mass. This is from my own experience and does work.
Diet
For the ectomorph diet is the most pivotal aspect of gaining weight. This holds true for any, but for the ectomorph it will be impossible to gain any sort of mass without sticking to a diet. The ecto diet should be extremely high in calories with no particular emphasis on one macro over the other. Carbs should be 50% of the diet, Proteins should be 30% of the diet, and Fats should make up 20% of the diet. A diet containing only 30% protein goes against many of the diets proposed in bodybuilding, but when calories are kept extremely high, protein will also be high.
For instance, I recommend that ectomorphs eat roughly 4500+ calories per day. If 50% of that is carbs that means that you will be consuming roughly 650 carbs per day, 400 grams of proteins, and 150 grams of fat. 400 grams of protein is quite a lot of protein under any circumstances. Protein should come from sources such as BEEF, fish, and chicken. Don’t be afraid to eat a double quarter pounder with cheese every now and again. Carbs should come from mainly high quality sources such as sweet potatoes, whole wheat pasta, fruit, etc. but a fair amount (about 30%) may come from fast carb sources such as white bread, chips, white pasta, etc.
Fats should also be 70% healthy fats and 30% from other sources. Healthy fats are nuts, fish, and oils like olive and grape seed.
Ectomorphs should eat every 2-3 hours, these should be full meals. One meal should be eaten directly before bed. A potent weight gaining shake that can be taken before sleep is as follows: 4 scoops protein mixture (whey, casein, soy), One table spoon extra virgin olive oil, and 8 ounces whole milk, optional: 1 tablespoon of creamy peanut butter.
Training
Training for the ectomorph should be different than their meso or endo counterparts. Ectomorphs should workout no more than 4 times per week, with 3 being optimal. These workouts should be brief, but extremely intense. Growth occurs during the rest phase, so it would only make sense that ectomorphs need to rest more in order to speed growth. During the rest period actually rest. Do not waste calories on various aerobic activities, this will only slow growth. If you must do some cardio, constrict it to only once or twice per week, though my true recommendation is no cardio.
As far as exercises go, stick to the heavy compound movements for most of your time in your workouts.
Acceptable: SQUATS, DEADLIFTS, Bench Press, Shoulder Press, Barbell Rows, Pull-ups, Barbell Curls, French Press, T-bar Rows, Standing Calf Raises, SLDL, etc.
Unacceptable: High rep adductor work while checking out the girls running on the treadmill, any product advertised on an infomercial, working out for four hours at a time, etc.
Machines have their place and can be very effective in building muscle, but most of the exercises you perform should be the free weight variety.
Ectomorphs must squat. This sounds simple, but for ectomorphs growth will be severely limited without heavy barbell squats. Squat until you feel as if you are going to die and you have probably done a good job. Deadlifts are the second most beneficial exercise for ectomorphs. These exercises not only cause the target areas to grow, but stimulate the entire body to grow.
Reps should be in the 6-10 range and weights should be as heavy as possible. As you progress throw in things such as rest pause, negatives, and static holds.
Supplementation:
Supplementation does not play a very big role in the growth process, but it does play a role nonetheless. The following are supplements that I have found to get results in lean mass gain.
Supplements:
1. Creatine- Any form will be fine. Creatine stimulates weight gain via enhanced recovery, increased muscular function, and increased cell volume.
2. ZMA- Proven to raise free test in athletes (Brilla), also increases sleep quality.
3. AAKG (Arginine Alpha-Ketoglutarate) - Increases vasodilation and nutrient flow to the muscles. Increases muscular pumps.
4. Protein Powder- This should really be in the food section because I don’t even consider it a supplement. This is a necessity.
The Human Factor
The human factor encompasses all of the previously mentioned areas. It is all up to the individual to grow. How much are you willing to sacrifice? You will find that the amount you are willing to sacrifice will be equal to the gains you make. If you are not gaining, it is probably not your genetics or a lack of supplements, it is most likely your own fault. Bodybuilding is more mental than anything else. Constantly have a mindset to improve and meet your goals and don’t let anyone else get in your way.
One must always keep learning about new ways to gain mass, to squeeze out every ounce of potential. Keep learning, working hard, and working smart and you will reach your goals whether you are an ectomorph, mesomorph, or endomorph.
Good Luck,
Eggplant
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