Ectomorph Workout Plan: Resistance Training

ectomorph workoutBeing a female ectomorph is currently in vogue. Unfortunately, male ectomorphs are in a less enviable position. In men, muscularity is the prized trait. Ectomorphs, tend to lack both muscle and fat. However, it is not impossible to overcome your lack of muscle mass. It requires a serious focus on mass building through diet and weight training. The good news is that you have a naturally low body fat percentage. Thus, with even little gains in muscle you are able to boast excellent muscle definition. Female ectomorphs may want to gain mass to add shape.


Ectomorphs need to stimulate their muscles “deeply” in order to increase your muscle mass. Whereas a mesomorph could almost accidentally gain mass, an ectomorph has to start their workout with a well laid out plan. You need to work intensely with heavy weights and low repetitions. Avoid isolation exercises, which only target individual muscles. This tactic won’t achieve the kind of full body muscle stimulation you require. Instead, go for major compound exercises such as the bench press, deadlifts, squats, lunges and bent over barbell rows. Also, exercises using barbell and dumbbell are great, as they allow you to use full range of motion. The more muscles you work, the more muscle growth you get.


You probably will benefit the most if you train with heavy weights. Therefore, build up muscle with 2 – 4 sets of 6 to 10 repetitions using a moderate-to-heavy weight for each major muscle group. Take longer rests between sets (2-3 min). This allows you to lift intensively again for the next set. Consider doing a split routine where you work some parts of the body one day and then others the next. You can also try body-sculpting classes. Once you are happy with your muscle size simply train to maintain it.


Performing workouts using heavy weight is intense and taxing on your body. You need to make sure you are resting and recovering fully between sessions. Therefore, be careful not to overwork your muscles in a bid to gain mass fast. This will not help your effort to grow muscle. Continually tearing muscle during workouts does not allow it to heal. Moreover, the extra exercise will burn the calories you need for that same muscle to grow. This results in your energy-deprived body consuming its own fat and muscle. Muscle is broken down during workouts and repairs and grows during recovery. Therefore, do not work a muscle group two times per week.