See how the Ectomorph
Somatotype sizes up

MAIN CHARACTERISTICS

Appearance

Ectomorphs usually have lean bodies tending to be naturally thin with long, rather than shapely limbs. Their frames are also normally the narrowest of the 3 Somatotypes and their bones and joints tend to be smaller.

This Somatotype usually tends to be tall but it is not always the case; they by nature carry less muscle mass than Mesomorphs and Endomorphs, but they do have the advantage of carrying very little body fat.

While lady "Ectos" may be the envy of many, especially the would-be model worshipers, others may prefer the more curvaceous lines of Endomorphs or the athleticism of Mesomorphs. As for male Ectos, they need not typically look like beanpoles. Through a properly planned and executed exercise and nutrition program, an otherwise lanky person can achieve an excellent physical condition.

Advantages

The best advantage of this body type is never having to watch the calories. Well, hardly ever. It still does not mean carte blanche to eat whatever whenever, but you will have more leeway than the other two Somatotypes. Although not in terms of shaping, up but rather for athletic performance, this body type naturally has superior aerobic capacities, which makes for excellent performance at endurance athletics. This is primarily due to a higher percentage of slow-twitch muscle fibers.

Metabolism

The Ectomorph has has life reasonably easy in this department. With a typically fast constitution, this Somatotype is usually guaranteed to be able to control his/her weight with relative ease.

Disadvantages

In terms of muscle-building potential, individuals of this body type are normally considered “hargainers”, which means they will not have it easy when it comes to putting on lean mass, or as the mainstream bodybuilders term it, “bulking up.”

EXERCISE AND NUTRITION CONSIDERATIONS FOR SHAPING UP

Muscle building potential

The major drawback to being an Ectomorph is having narrower muscle bellies and higher percentages of slow-twitch fibers. However, with a dedicated approach to weight workouts, headway can be made, just not quite in the vein of the other two Somatotypes.

Weight workouts

The primary focus for an Ectomorph wanting to get in shape is to gain muscle. The most advisable would be a very committed effort in resistance training, sticking to shorter more intense weight workouts which focus on the larger muscle groups, and ensuring sufficient rest between training days. These individuals should concentrate on gaining weight in the form of good lean muscle tissue supported by a solid eating plan (see below).

Cardiovascular exercise

Cardio training should generally be kept to a minimum and serve more to maintain a body condition as the Ectomorph’s generally fast metabolism naturally keeps body fat levels down. Overdoing it with Aerobic exercise will offset any potentially hard-earned lean mass, and will amount to shooting oneself in the foot. Unless of course your goal is sport-specific, for example endurance performance.

Eating plan

Apart from a constitution which easily dispenses with a high calorie diet, it is also essential for this Somatotype to obtain a higher than average quantity of calories to support a mass gaining program (if that’s the intention). Therefore, due regard should be paid to getting in sufficient amounts of complex carbohydrates to bolster weight gains. Although the diet (I hate that word) should be high in calories, as mentioned above, it does not mean open season on junk food, except on the odd occasion.

Meal frequency is also essential for hard-gainers. Meals should not be skipped, especially if you have traditionally eaten the usual three meals a day and want to add mass. Again, one should look to increasing daily intake of good quality food and more often. An additional point to consider for weight gain weight is to consume a high-quality slow-release protein supplement in the late evening to fend off undue catabolism.

Recovery

This is a very important consideration for individuals with this body type who want to gain muscle. Aside from a solid nutritional intake, rest and especially sleep are cardinal to recuperation from workouts and to stimulate much needed growth.

Notable examples

Among famous Sportspeople, I would point to Frank Zane, former 3-time Mr Olympia who developed a physique perfectly balanced in mass and symmetry, along with top former Basketball Superstar Michael Jordan. In terms of celebrities, I would say movie stars Uma Thurman and Edward Norton are good examples of Ectomorphs.


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