Can Ectomorphs Work Out 5 Days a Week?

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The fitness world can be so challenging sometimes. With all the information out there, it’s really difficult to distinguish what’s right from wrong, especially as an Ectomorph. That’s why I dedicated a whole website just for this particular body type to gather out and summarize all the information that concerns Ectomorphs. One of the most common questions I get asked all the time is how many times should an Ectomorph train, or can Ectomorphs work out 5 days a week. Many beginners think that training every day will help them achieve results quicker.

It is highly recommended for Ectomorphs to train only 2–3 times a week while focusing on a training routine that’s adapted to their body type. Their workouts should consist mainly of full-body exercises and compound movements.

In this article, we’ll talk more in-depth about the benefits of training 3 times per week and how you can implement it into your workout routine.

Can Ectomorphs Work Out 5 Days a Week?

can ectomorphs work out 5 days a week: man working out

Many people just assume that you can’t get in shape unless you train every day. This common misconception may be true for the other body times, or for people looking to cut weight. However, for Ectomorphs, training every day will only decrease their gains. And that’s due to their rapid metabolism that will constantly consume calories even in the most basic of activities. To put this into perspective, imagine that your body is continuously needing fuel in order to grow. And although you’re always feeding it with the right nutrition plan, this fuel will instantly run out if you’re training every day and not giving your body enough rest. That’s why it’s highly recommended for Ectomorphs to train only 3 times a week while keeping their training session short (45 minutes of compound movements).

Can Training 3 Times a Week Really Grow Your Muscles As an Ectomorph?

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This is the first question that pops into everyone’s head whenever I tell them to only train 3 times a week. And it’s normal, with all the information out there, it became an almost stereotypical thought that training every day is the only way to grow your muscles. And this is how I usually answer them: For Ectomorphs, training 3 times a week is more than enough as long as you’re consistent in your workouts, and you follow a training routine that’s adapted to your Ectomorph body type. This means that you need to focus on full-body exercises (or sometimes isolated), compound exercises, and heavy lifting. As I mentioned earlier, Ectomorphs tend to have a fast metabolism. That’s why the most efficient way to train your body is by focusing on low reps of heavy weights in order to limit calorie burn while maximizing your muscle growth potential.

How Long Until You Start Seeing Results With Training 3 Times a Week As an Ectomorph?

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I know what you’re thinking, this is great and all but won’t this limited amount of training per week limit my muscle growth? How long until I start seeing results?  can Ectomorphs really work out 5 days a week?

Well to put it simply, it all varies from one body to another, genetics, height, and health. But for Ectomorphs, it will usually take you about 6 to 10 months of regular training in order to start noticing an increase of about 25 to 100% in terms of muscle growth. So while all your friends may see significant improvements in a short amount of time, you on the other hand may struggle. And it has nothing to do with how many times you’re training per week. So it’s best to not compare yourself to others and continue on your journey because consistency is key. And of course, your progress can be significantly improved if you implement a good workout routine, a perfect diet, and supplements (Which are not necessary).

What Are The Benefits Of Training 3 Times a Week As an Ectomorph?

There are several reasons why working out 3 times a day is beneficial for your body.

It Highly Improves productivity

The most important rule of training is that before each session, your body needs to be well-rested. That’s because workout out will only add stress to it. And it’s impossible to train every day while maintaining productivity unless you’re sacrificing sleep which is not recommended at all for Ectomorphs. Out of all the other body types, Ectomorphs need rest and recovery the most. That’s why keeping your workouts short, and limiting them to 3 times a week will significantly improve your productivity and help you get most of your work done while keeping your body well-rested and ready for the next training session.

Improves Consistency

With this type of limited training, you’ll be much more excited about your next training session and therefore, you’ll enjoy it more. That’s because you’re giving your body enough rest and recovery time to be motivated again. When you train every day, it will become a bad routine which you’ll start to hate just like work or school. And I guarantee that you won’t perform at your best when you’re not motivated.

It Can Save a Lot Of Time

Many people are scared to start going to the gym because they think that it will take most of their precious time. Little do they know that they don’t have to train every day in order to see results. It’s the best investment of your time. It only takes approximately 3 hours per week to change your life and daily habits. So what are you waiting for?

It Improves Your Overall Health

Many studies constantly recommend people to engage in a physical activity for about 3 times a week. Whether it’s a sport, jogging, or weight-lifting. These activities greatly lower the risk of developing serious health issues which can vary from diabetes, weight gain, or depression. They also increase longevity


After reading this article, you should come to the conclusion that when Ectomorphs work out 5 days a week, it really isn’t that efficient. Just 3 days of regular training is more than enough in order to build your muscles.

Just focus on a workout routine that’s adapted to your Ectomorph body type, stick with it, stay consistent and the results will come naturally.

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