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Here Are Some Workout Tips For Ectomorphs

Updated on June 21, 2015


Ectomorphs often have a hard time gaining muscle, and their metabolisms tend to be very fast, which also contributes to it being hard to gain weight. The goods news is that there are many exercises they can do if they want to gain muscle. We will take a look at a few of those exercises below, as well as some helpful workout tips for ectomorphs.

If you are an ectomorph, then the exercises we will discuss below are worth doing, because they could end up helping you finally gain the kind of muscle mass you have always dreamed of building.

The Barbell Bench Press

The barbell bench press, on a flat bench, is one of the best exercises ectomorphs can do. People who have this body type must do exercises that train a number of muscles, and this exercise does just that. It trains mainly your chest, but your shoulders and triceps are also used during the movement. Ectomorphs should go heavy on this exercise and it should be the first exercise they do on chest day.


When doing the bench press, make sure your back stays flat on the bench and don't arch it at all because if you do, then you are going way too heavy.

Barbell Shoulder Press

The barbell shoulder press is the king of all shoulder exercises, and all ectomorphs should make this exercise a staple in their shoulder workouts. Three deltoids make up the shoulder, and those are the front delts, middile delts and rear delts, and ectomorphs need to hit all three delts in order to grow. This is why they should do the barbell shoulder press, as it targets all three sections of the shoulder. Also, barbell shoulder presses can be performed standing or seated, which means ectomorphs have some flexibility when it comes to this exercise.


A good tip to consider is to super-set barbell bench presses and barbell shoulder presses. Doing these two exercises back-to-back will help ectomorps grow quickly and become stronger too. We recommend doing 3-4 super-sets in total.

Barbell Squats

The best exercise to do for legs is the barbell squat, and ectomorphs can put on a lot of muscle mass when they go heavy on this exercise. Squats train mainly your quads, but they are a compound movement and train virtually your entire lower body, and a few muscles in the upper body are used too. Since it is a compound exercise, it is one of the best exercises ectomorphs can do. If for some reason you cannot do barbell squats, then do machine squats, or do vertical leg presses, but what people really want to do is to do barbell squats.


Here is a tip, you can do do partial squats if you want to place more emphasis on the quads, but to get the full benefits of squats, then go deep and do full squats.

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Dead lifts target the back, but they incorporate the legs too, and it is a great compound exercise that can help ectomorphs grow. There are various types of dead-lifts that can be done, but doing power-lifting and partial dead-lifts are the best ones that ectomorphs should try. People who have a small frame and find it hard to gain weight can do dead-lifts 2-3 times per week, on different workout days, and they should start gaining more muscle as time goes on. A good tip to keep in mind is to do 3-5 sets of dead-lifts on a Monday and again on Wednesday and then again on Friday, or on any days they want.

Chin-Ups And Pull-ups

Chin-ups and pull-ups are great exercises to do, and super-setting them can result in more muscle mass. Pull-ups tend to target the biceps more than anything, while chin-ups target the back more than anything. If you plan on super-setting these, then do it on back day and train the back first.

More Workout Tips For Ectomorphs

One of the best things ectomorphs can do is lift heavy weight, and stay away from isolation exercises. If you feel you must do isolation movements, then only do 1-2 isolation exercises per muscle you train, as the goal is to gain weight and pack on muscle size. Also, ectomorphs can set aside 2-4 days per month and do barbell bench presses, dead-lifts, shoulder presses and barbell squats on the same day. Doing these power-lifting movements on the same day, a few times more month, can help ectomorphs yield some great results.

The above workout tips for ectomorphs should help people gain muscle, and do it rather quickly. If a person is an ectomorph, then they should implement the tips and advice above, and do the exercises discussed.


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    • Alphadogg16 profile image

      Kevin W 2 years ago from Texas

      Nice tips Scoop, compound movements will benefit pretty much anyone in building muscles, not just Ectomorphs. Ectomorph workouts should be heavy, quick and in a hurry with eating habits that will slow down their metabolism.