Building Me and Building You

Posted: November 24, 2010 in Health and You

SKINNY. Enough said. That’s me. Are you like me? If you are like me, then most times you dream of the day when you will be able to build your body mass. It is quite a task if you ask me. There’s an old adage that says with life anything is possible. So all hope is not lost.

Let’s get to the point. You are an ectomorph!!! End of story. Up until a few days ago I did not know what this is. Essentially, an ectomorph body type is described by a light build, lean muscle, small joints, long limbs, a flat chest, and small shoulders. Yes we also have a fast metabolism and we find it rather difficult to gain weight, despite out diet and weightlifting. This has been the case with me and I’m sure many like me, despite whether we’re tall, of average height or short. The components of our bodies are categorized by:

  • Small “delicate” frame and bone structure

    Ectomorph body types for the male and female.

    Ectomorph body types for the male and female.

  • Classic “hardgainer”
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle mass
  • Finds it hard to gain weight
  • Fast metabolism
  • Fragile

It is said, and with some truth I must add that we ectomorphs exude personality traits such as:

• Self-conscious

• Preference for privacy
• Introverted
• Socially Anxious
• Mentally Intense

• Emotionally Restrained

I did say SOME truth.

I also did say all hope was not lost. I had no idea I was an ectomorph and so when I went to the gym I just did the exercises that were demonstrated on each machine with the hope of gaining some pounds. Well I’m now more aware and I hope you will be too.

So let’s get some tips to build that body we want for ourselves. Being an ectomorph our main focus must be placed on calorie intake, long rest periods, and minimum cardio. Yes I was a cardio junkie at the gym. It seems this is the only way we will make gains and when we do we won’t look back. We’re going to have to train smarter, be more disciplined, and have the perseverance to overcome the ectomorph body type we’ve been blessed with.

It won’t be easy. It has not been easy, but it can be done. Here goes:

Supplementing:

This is simply adding to your diet. But what do we use? We want muscles however much we want. It seems so easy, buy muscle-gainers, after all supplementing helps build muscles, etc. If you have a problem with your body, there is a supplement for you. Here is a list of the recommended for an ectomorph:

Creatine– how could you say no? Creatine is probably the most popular supplement on the market today. If you want to take Creatine, it is a good supplement to take. It is safe, effective, but tastes gritty when you drink it. If you want easy muscle gain, Creatine is the supplement for you.

Methoxy Products– another rich supplement that could help you to gain muscle mass. I have never tried this one but it is recommended by bodybuilding instructors.

Glutamine– a very good supplement to take, it improves your immune system, and speeds up your metabolism. It’s been said to help you keep the muscle you have gained, and not lose it while trying to lose weight, but try it out yourself.

Protein Powder– an easy way to get at least 20-40 grams of protein per drink you have. It is an all-around, safe, effective way to bulk up and gain muscle. Try to stick with 100% whey protein, as it has a very useable amount of protein.

Multivitamin/Multimineral– this is a very effective and vital supplement to take. When you sweat, you sweat off Vitamins and Minerals, and these replenish them for you. When you see a Centrum commercial, it says, “From A to Zinc”, and that is pretty true. They contain just about every vitamin/mineral you can think of. Most important of Vitamins/Minerals to take, in my mind, are:

Vitamins A, E, C, B complex– they are just Vital to have as a bodybuilder. A and E are powerful antioxidants, C can be found in orange juice, and is a powerful antioxidant, and it helps in a lot of major health concerns, and B complex is a mixture of a lot of different Vitamins.

Training:
If you don’t eat, the training is a total waste. Here are some more recommendations for us:

  • Chest: Heavy Barbell Bench Presses- 3x 6, 4, 4 reps
  • Back: Deadlifts- 3x 6, 4, 4 reps
  • Shoulders: Heavy Upright Rows, and Power Clean and Presses- 3x 6, 4, 4 reps
  • Arms: Standing Triceps Presses- 3x 6, 4, 4 reps
  • Legs: SQUATS! The main exercise in bodybuilding. These are essential even for your leg workout.
    To do them with power, do heavy squats 3x for 6, 4, 4 reps. these don’t replace normal squats in your workout.

We are skinny and so these activities help us to build mass in the skinny areas, which are a lot!!!

The main exercises are all that matters while building mass in an Ectomorph (until you get more advanced, when you build a couple of inches

onto those arms). I suggest the following:

Chest Day: Deadlifts (SL and Regular)

Arms:

Side view of the Ectomorph body type.

Curls (all variations)

Triceps Kickbacks
Triceps Presses
Triceps Extensions
Dips

Shoulders/Traps:

Upright Rows
Military Press
Clean and Press
Shrugs (Dumbbell, Barbell)

Arnold Presses

Dumbbell Presses
Front Raises, Lateral Raises, and Rear Lateral Raises.
Bench Presses (Flat, Incline, Decline)

Flyes (Flat, Incline Decline)
Pullovers (For Serratus)

Back:

Chins
Pull downs
Rows (Barbell, Dumbbell, and 1 arm dumbbell)
Deadlifts

Hyperextensions
Good Mornings
Legs:
Squats (All Variations)
Leg Press

Leg Curl/Extension
Lunge

Make sure to do all the variations to these, like for instance, the bench press. Do incline, decline, and flat bench presses to really pack on slabs of muscle.

Abdominals are essentials. They must be done right though. Rest and sleep more to gain mass. We do need more sleep. Sleep is our best bet in the quest for quality weight gain. Give the muscles time to grow. Watching TV or surfing the net till morn is good and all but whatever u did in the gym like bench pressing will be useless without rest.

And finally, the big one, EATING. We ectomorphs eat a lot and I mean a lot. Our metabolism works so fast that we have to be feeding our body frequently to not lose the little weight we don’t have. Eating foods rich in protein is essential. Milk, cheese, eggs and meat such as steak, fish and poultry are rich in protein (more so white meat). Likewise, most any yogurt or any dairy product for that matter contains high protein counts as well as nuts, and peanut butter. Anything With Carbs are essential, because that is what your body burns off first. Try not to overcook them as they will lose some of the goodness. ADD these to your vegetables and protein shakes and you are good to go.

So let’s start building those muscles and work our way to the body we want.

All-round view of the Ectomorph body type

Sources:

Ryan Mclane: http://www.teenbodybuilding.com/mclane15.htm

http://ectomorph-gainmass.blogspot.com

http://ectomorphic.org/blog

http://hardgainermusclebuilding.com

http://www.bodybuildingpro.com

http://www.muscleandstrength.com

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Comments
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      Thank you for your comment and for checking out my blog. If you don’t mind, just share with me how you came across this post. I try to develop myself and simultaneously help other, who may share the same or a similar interest. If there is anything else you’d like me to write about please ask and I will do my best to help you.

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      Hi Star, Thank you for visiting my blog and for your comment. I will make an effort to address your suggestion. However, if you could please check out the posts http://wp.me/p182k7-30, http://wp.me/p182k7-3V, and http://wp.me/s182k7-brawta, you will see photos and get a rundown of my workout schedule and what I did. As I said before, I will work on the headlines. Thanks again.

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