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Body Types: Ectomorph

Building muscle is achievable, but only with good carbs and heavy lifting.

– ADJUSTMENT TIPS:The deadlift and other compound lifts are the keys to an ectomorph’s muscle building success –

Lean is good, but more muscle is better. However, extra hours of training in the gym may not produce satisfactory results.

What happens?

Studies show that some people do not respond well to strength training. Subsequent tests carried out on the group listed on page 20 indicated that there was no improvement in the regulation of myogenin – an important gene for promoting muscle metabolism – by the worst ‘responders’, while other people exposed to the same training program , experienced increased levels of up to 65 per cent. However, this should not disappoint you. Not everyone responds in the same way to different exercise routines, and by fine-tuning exercise intensity, frequency or volume, poor responders would achieve superior results.

Big mistakes you make

You are already slim and using the treadmill would be pointless. Long and slow paced workouts will get you nowhere. Also, too many biceps curls and other isolation movements in your weight training will produce minimal results. You should focus more on compound movements such as the bench press, deadlift, and squat, which work multiple muscles while providing a hormonal boost to build muscle. Isolation movements are still beneficial, although they should supplement your primary training. You should allocate about 80 percent of your training to working your major muscle groups.

What to do

Four sets of compound movements of about 8 to 12 reps. However, effective muscle building does not require exhausting training hours. It is such a waste to train 5 days every week as this only causes too much acceleration of your metabolism, making it harder to build muscle. Try to do 3 quality sessions per week, keep your training period after warm-up to a maximum of 45 minutes.

Changing your diet

The good thing is that there is no need to be strict on carbohydrates, as sudden spikes in blood sugar are what you need for your muscles to absorb protein efficiently. Eat brown rice and other foods rich in complex proteins while sticking to at least 2 grams for every pound of body weight. Compared to mesomorphs, ectomorphs should closely monitor adequate protein consumption, as exceeding the limit will increase your metabolism and hold back muscle growth.

Additional food for thought

Proper nutrition is proving to be just as important as smart training for ectomorphs when it comes to developing muscle tissue. More than endomorphs and mesomorphs, correct intake of nutritional supplements is essential. Carb and protein shakes are most beneficial when taken before, during and after exercise.

Smart moves

Ectomorphs should treat the deadlift as their best friend. If you have long arms, this will be seamless and will involve your entire body, so expect to pack on mass. However, while the taller ones can still benefit greatly from squats as they are built, it will be more difficult, especially when going below parallel due to their long limbs. If you are tall and have long arms, leg press would be a suitable alternative.

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