Do you constantly train in the gym and see no results? Do you eat so much but you gain no weight? No matter what you do, you always feel weak? Well if that’s the case then you’re probably an ectomorph.
Being an ectomorph requires you to adapt to your body type which means you need to have a different angle when it comes to weight gain and building muscle in general.
Killer Tip 1: You Don’t Have To Train Everyday In Order To Gain Weight As An Ectomorph
I know what you’re thinking, this sounds bad, but hold that thought. Many believe that if you train every day and constantly in the gym you’ll start seeing results. It’s the basic formula, right? Well, you’re completely wrong, and here’s why:
Unlike the other body types, being an ectomorph and training every day in the gym, means that you’re constantly putting those muscles to work, those same muscles don’t heal overnight, they actually need time to recover and rebuild themselves. So you need to spend less time in the gym and more time resting. That sounds wonderful, right?
So here is the ultimate formula:
Train 2 to 3 times per week and don’t spend more than 1 hour in the gym and trust me, after a month you’ll start seeing results you would never have seen if you stuck to the basic stereotypical way of training.
Killer Tip 2: Eat Every Two To Three Hours
Constantly eating will give your body and especially those muscles that you worked so hard on the needed energy to recover. And as an ectomorph, you need to eat at least 3500 to 4000 calories per day split into 5 to 8 meals.
Make sure those meals contain high-quality proteins, carbohydrates, and a little bit of fats because you need them as an ectomorph (especially fats)
Killer Tip 3: Add Shakes Into Your Diet
We all know that shakes are so easy to prepare and they’re so convenient, you can prepare them at home then drink them instantly or bring them to work, drink them while you travel, or even bring them to the gym.
This will help you maintain your daily calories intake in an efficient way. My perfect combination that works for me in a shake is usually 2 bananas, 2 greek yogurts (I recommend this high-protein greek yogurt), 1 scoop of a protein powder (I recommend this Whey Protein Powder), and last but not least, add enough milk for blending.
Killer Tip 4: Get Enough Sleep
This is probably the most important tip, the only way your muscles can fully recover is through sleep, so make sure to give your body at least six to eight hours of sleep per day.
Even if you implement all the tips I mentioned in this article, you’ll never see results if you don’t get enough sleep. So if you’re serious about gaining weight as an ectomorph, this should be your top priority.
Killer Tip 5: Track Your Daily Calories And Prioritize Those High-Calories Meals
As an ectomorph, you may think that you’re eating enough and that you’re hitting your daily calories goal, but most of the time, you’re not even getting to the 2000 calories mark. That’s because you don’t eat the right food, you’re probably focusing on the easy low-calories meals that give zero energy to your body (Basically, food that you need to eat a lot of to gain calories)
What you should be focusing more on is:
- Chicken breasts and turkey
- Shakes as mentioned before
- Seafood (especially salmon)
And each time you eat something, make sure to track those calories, use a calories planner or a phone app that can keep you up to date throughout your day.
Follow these ectomorph weight gain tips and I can guarantee you that you’ll see results in no time!