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Best Ectomorph Workout Routine: Skinny Guys

Updated on August 21, 2014
With a little hard work and some serious commitment, you could be on your way to that phenomenal physique.
With a little hard work and some serious commitment, you could be on your way to that phenomenal physique.

See this ectomorph transformation (Warning: Soundtrack contains objectionable language)

Yes, even skinny ectomorphs can get that dream physique using ectomorph workout programs for growth.

Skinny guys, or Ectomorphs burn a lot of calories very quickly and efficiently. This makes it very difficult for ectomorphs to put on weight of any kind, even muscle weight. Those ectomorphs with dreams of one day having the super-pumped physique of a professional bodybuilder are at a disadvantage than mesomorphs and endomorphs.

Get more information about getting bigger and more powerful here.

Why Ectomorphs must work harder and smarter.

If you have the ectomorph body type, you must create a totally different workout to get any sort of physical results. A workout that may be right for an endomorph will most likely not be right for an ectomorph. Hargainer workout programs might be right for you. If you're a beginner, approach any workout regimen for muscle mass with caution. An injury will only sideline your efforts.

Take a look at this Ectomorph Workout Routine.

Begin with Knowledge

Before you even start any sort of exercise or strength routine, get a few good books on the subject of bodybuilding. There are some great links listed below that offer some good, solid information. One of the links offers a free 44-page book titled "Bulking for Ectomorphs." There are also a lot of good books in the section listed below. Arm yourself with knowledge before you begin any programs or routines. You need to know what you're doing. If you do not know, get a personal trainer or bodybuilder to assist you. The last thing you want is an injury to get in your way.

See Results Almost Immediately

Those just starting out in bodybuilding are likely to see a noticeable difference in their physiques almost immediately. If you're just starting out, your muscles are not used to the sudden weight and resistance on muscles. Working out makes muscles grow larger in response to that weight and resistance and that is a good thing. As an ectomorph, you will especially see this increase in muscle mass right away regardless of the exercise routine you choose. But do not let this lull you into just any exercise routine. Muscle mass will not always be so easy.


Great Training for Skinny Guys - Start Working Out Today!

Hardgainer Bodybuilding is More Than Just Weights

One of the mistakes most skinny guys make when beginning any type of ectomorph workout programs for growth or other strength training workout regimen is thinking that working with weights in any sort of way is going to bring results. While an unstructured strength training plan will increase muscle mass, it just makes sense to work out smarter. Hire or work with a knowledgeable professional, especially when just starting out. If you want that truly magnificent physique and optimal muscle mass, you need the help of someone who knows what they are doing. It is vital that you work hard and smart. Have a professional design a workout program just for you.

Ectomorph Body Type, Hardgainer Workout Diet

Here is the basic secret to eating for the ectomorph body type: simply eat more calories than you burn. You know that is not going to be easy with that super-efficient ectomorph body type metabolism. So, ectomorphs need to eat, eat again, and eat some more. Then dessert. Seriously, the secret to putting on pounds is macro-nutrients. The ideal ectomorph diet is about 50% carbs, 30% protein and 20% fats. To calculate your total caloric intake, multiply your weight (in pounds) by 17 to 20. For example, a 120 pound man would use the following calculation:

120 lbs x 17 = 2,040 calories consumed everyday for an ectomorph to add bulk.


Carbohydrates, the enemy of other body types, are your best friend. Let's rephrase that - the right kind of carbohydrates are good for bulking up. Look for complex carbohydrates in foods like whole wheat bagels, yams, sweet potatoes, brown rice, and whole wheat pasta. You should shoot for eating around 2.5 grams of carbs for every pound of your weight when starting any ectomorph workout programs for growth.

Get more ectomorph workout programs for growth information here...

Recommended Protein Supplements


This macro-nutrient is very important to your diet. Protein is the basic building block for all processes in your body. Look for lean sources of protein like chicken, turkey, fish, salmon, lean cuts of steak, and eggs. Protein supplements are also very important. Take a look at some of the protein supplements in the section of this article. Your goal should be to ingest about 1.5 grams of protein for every pound of body weight. For example, if you weigh 120 pounds, your daily protein goal should be 180 grams.


Check out this warm up and stretching video for proper technique from Lee Hayward:

Ectomorph Workout Programs for Growth Plan

Pre-Workout Eating

Before you start your workout, put together a snack that consists of about 20 grams of protein, 5 grams glutamine and 50 grams of oats. After your workout, eat 20 grams of protein, 5 grams of creatine, 5 grams of glutamine, 25 grams of dectrose and 25 grams of maltodextrin.

The Workout

There are a number of ectomorph workout programs on the web. This one works well for the skinny, ectomorph body type with a super-efficient metabolism who wants to get that great physique. This workout should be considered a starting point for beginners who are new to weightlifting and exercise workout routines. Take a look at the videos below to see the entire first month workout.

Setting Goals for Maximum Muscle Mass

Before beginning any exercise workout programs, you'll want to get out a pad and pen, sit down and write out some short-term and long-term goals. Ask your self where you want to be in 6 months or a year? Why are you wanting to work out? Most folks just want to get in shape, increase their overall size, lose weight, tighten some areas, or maybe impress someone. All of those are good goals, just write them down so you can go back and review them when you're having trouble motivating yourself to workout.

The First Month Hardgainer Workout Program

Start by doing a typical 3-day workout routine for the first month or so. Concentrate on maintaining proper form. A good trainer or experienced bodybuilding coach is worth the investment, especially in the beginning. Learn the right way to build your body or you will pay for it somewhere in the future.

Warm Up and Stretching

Always start each workout with a proper warm-up routine. An effective warm up will actually increase your body's ability to perform and go further in your workout. Start with a generalized warm up to increase body temperature. Next, stretch the body parts to be worked for that particular day. Finally, stretch and do specific warm up on the specific targeted muscles. Begin by using the contract-relax stretching technique and then moving to using the dynamic range of motion technique which is holding a stretch for 10 seconds.


Ectomorph Workout Programs for Growth: Details and Videos


Weights, Sets and Reps

Remember, the first month is all about learning proper technique so you can learn the exercises. Good form learned from the beginning will pay off big in the long run so learn it properly from the outset - no excuses! Start with a weight that will let you hit the 10-12 rep mark fairly easily. You'll want to have enough strength left over at the end of your reps to do at least 1 or 2 more reps. You'll have to experiment to find the right weight for you.

Use the pyramiding technique when lifting weights during your workout. Pyramiding builds muscles quickly. For your first set, complete 15 reps. Second set do 12 reps, third set do 10 reps and in the last couple of sets do 8 reps. Straight sets are great for building resistance, strength and keeping trim. But if you want bigger muscles, you need to push yourself to the limits. That means you have to add more weight, decrease the time you rest between sets or increase the intensity of the workout.

Great Training for Skinny Guys

Work every other day and never let more than 2 days go by without a workout. Monday - Wednesday - Friday is a good workout schedule.


Carefully study the following videos for proper form and techniques before you begin any weight lifting or exercise routine.

1) Squats: 2 warm up sets of 15 to 20 reps, then 2 sets of 12 reps each.

2) Deadlifts: 2 warm up sets of 15 to 20 reps, plus 2 more sets of 12 reps each.

3) Lat Pulldowns. 2 sets of 12 reps each.

4) Bench Press. 2 warm up sets of 15 to 20 reps, and 2 more working sets of 12 reps each.

5) Curls with Barbell. 1 set of 12 to 15 reps.

6) Tricep extensions. 1 set, 10 to12 reps.

7) Crunches. 2 sets, 15 to 20 reps each.


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