Ectomorph Bodybuilding Routine

Click Here For Your Free Bodybuilding Routines Magazine Subscription

Ectomorph Bodybuilding Workout

An ectomorph is the skinny body type, under weight, lacking muscle mass, could either have very low body fat or be skinny but smooth.

One of the biggest problems with the ectomorph is they have too much nervous energy and sometimes can’t even sit still, I remember sitting with my skinny friend at a resterant and watching him bounce his legs up at down at a super fast rate.

It's hard to get these guys to not over do exercise, you tell them you should only workout three days a week and they say "What about on the off days can I run? Can I play basketball? Can I do abs?". Sure if you want to stay skinny do all of that - but if you want to gain some body weight and muscle mass you need to clam down and slow down. In the old days the advice given to skinny guys was “don't run if you can walk, don't walk if you can drive, don't stand if you can sit and don't sit if you can lay down”. This is still great advice today.

The second big problem with the ectomorph is getting them to eat enough to gain, they almost all tell you "but I eat so much already and still can't gain" well that tells you right there it's not enough, in order to gain you need to take in more calories than your body is burning up in a day, if you are staying at the same size and weight that means you are taking in the exact amount your body needs to maintain itself, you need more calories and protein if you want to gain and you have to do so on a consistent basis, not having one big meal but then skipping breakfast the next day, etc. Another thing is if you are eating sugar from soda, candy, etc. this will actually speed up your metabolism, it will not help you gain weight it will make a normal or a fat person gain weight in the form of fat, but it will keep a skinny person skinny – although if they keep eating too much sugar as they get older they can end up one of those skinny guys with a fat belly.

And the last one that kills me is here is a guy that is skinny at a stick and after I tell him the above he tells me "but I don't want to get fat", are you kidding me you think you are going to go from skinny to fat overnight? See what I mean about needing to relax! You will not get fat if you follow this advice you will gain good muscular body weight.

Ok, so with all that out of the way, what is the best bodybuilding workout for ectomorphs?

The workout is simple and that's the problem it's too simple for these nervous worriers to believe it will work for them. But, time and time again if the person actually follows this routine and eats enough of the right foods they always gain muscle mass and body weight.

Here it is, either three days a week such as Monday, Wednesday and Friday or two days a week such as Monday and Thursday do the following:

Barbell Squat
Leg Curl
Calf Raise
Bench Press
Barbell Row
Press Over Head
Barbell Curl
Triceps Extension

Do 3 sets of each exercise for 12, 10 and 8 reps adding weight on each set.

That's it. Just work on getting as strong as you can in those basic exercises, while eating at least three meals and three snacks each day and you will in fact make gains and people will stop calling you skinny.

I once spent an hour telling all this information to a skinny kid and he thanked me at went off, then the next day he's asking me "what do you think of the one muscle a day routine?".

You know what it's been a couple of years now and he's still a pencil neck because he never followed my advice and he doesn’t train or eat right for an ectomorph. Don't make the same mistake, follow my advice above and when you have built up a sold base of muscle then you can try some of those more advanced routines but until then they will do nothing at all for you.

Click Here For Your Free Bodybuilding Routines Magazine Subscription

Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Bodybuilding Routines  |  Websites  |  Contact