About Ectomorph Workout.org

ectomorph workoutHi, it’s Wayne Griffins here.

I want to take a minute and introduce myself, and the question you are probably asking: “Who is Wayne?”

I’m actually a pretty normal guy, who went through a point where I decided that I was sick of being labeled as a skinny monkey and I just wanted to feel like a man for once.

This site is where I hope to share with others my knowledge and at the same time, consolidate what I know and learn from others as well.

In The Past

I used to weigh around 121lbs and could only bench a weightless bar and do 4 pull ups.

I was tired of being the small weakling, and having that sucky, inferior feeling whenever I cross path with some well built jock. Blame it on my ego, but I really detested that feeling.

ectomorph workout

From that point on, I always told myself that when I was older, I would train to become some buff dude that people would instantly respect.

Why? Because I believe a real man must possess strength and look decently well built even in today’s society. Afterall, he is the “protector” of the family, and how can you do so if you look like a skinny bag of bones?

I wanted to be that alpha male that I believed in, and that’s what ultimately pushed me on to start changing my body for the better.

And of course, with a better body, I would look good in any clothes, look more attractive and wouldn’t I feel so insecure taking my shirt off at the beach! In fact, I will feel great! :)

My Results

I don’t want to bore with you with all the events that happened in my life, but after 3 years of hardcore research and experimentation, I’ve since managed to gain 54lbs, bench 300 lbs, and do 30 pull ups in a row. I’m satisfied, and for aesthetic reasons, have no wish to get any bigger.

It was a tough journey, as I started off with too many misconceptions. One major issue was that I thought I just couldn’t gain weight, or make significant muscle gains. If you are feeling that way, don’t worry! It isn’t true. Anyone can gain muscle weight, as long as you eat and train right.

Sustaining the discipline to stick to my diet and training plans was tough as well. And you may not believe this, but everytime I was in the gym, I was extremely jealous of the strong and well built guys there and just feel like beating the crap out of myself.

ectomorph workout

However, now, my confidence levels have skyrocketed and I am glad that on a subliminal level, I can feel people’s respect. It’s just different. And of course it’s awesome being able to take off my shirt anywhere and not feel insecure!

I’m now the go-to guy for a lot of my skinny friends and I am really glad to be able to help them. Some of them do make the gains they have always wanted, but some just do not cut it because they didn’t have the motivation and commitment to see the plans through.

Hint: it’s all about consistent action and discipline.

Back to you

People work out for different reasons, and I would like to ask what is your real motivation? What do you really want? If you still do not know, search deeper! You must have a clear and specific goal, as it will then provide the motivation, commitment and direction for you to fight for that body you’ve always wanted.

If you really want to transform yourself and gain some confidence, I highly recommend you to start working out. The rewards are immense.

Here, I thank you for spending the time to read this page and I wish you the best. You can head over to the home page to use the action plan I have made, or you can sign up to be a member of my free inner circle.

I actually call it the “Ectomorph Quest For Mass“, because I share a lot more indepth advice, sample workout routines, meal plans and tips which I have learned throughout these years to really help push you on to pack on the mass.


  • TJ Michalski

    Hi Wayne,

    My goal is pretty simple. I have developed a Buddha gut over the last 10 years due to my job as a programmer. I used to be an athlete. I’ve always been lean and tall (6’4, 205 lbs) (prototypical ectomorph).

    Simply put, I’d like to lose the Buddha gut. What would be the best workout and meal plan for that goal?

    Currently, my Monday – Friday meals are as follows:
    6:30AM 1 serving of greek yogurt in the morning
    9:00 AM 4 eggs with 1/4 cup of sharp cheddar cheese
    2 cups of coffee are consumed each morning (1/2 caffeine)
    11:30 AM Spinach and Kale salad
    1:30 PM Chicken dish usually with broccoli or asparagus (Usually left overs)
    4:00 PM Either 1 cup of Soy milk with a trail mix granola bar or a “nasty shake” consisting of 2 – 3 cups of Kale, 1/4 cup of blue berries; 1 cup of soy milk, and a banana.
    6:00 PM Usually a chicken or beef dish (whatever the wife makes); once a week, spaghetti
    6:30PM dessert consists of maybe 1/4 cup of dark chocolate morsels with chopped walnuts or cashews.
    I also periodically snack on Swiss cheese singles.

    On weekends, lunch is usually albacore tuna with mayo; Swiss cheese on top on a multi-grain English muffin.

    I am noticing small improvements in the waist line, but I don’t know if the diet is strict enough…

    Also, what can I do workout-wise to kill the Buddha?
    Currently I run 4 miles per week 2x per week max and weight train/pilates 2x per week.

  • Mcp_1993

    hi. wayne. I tried to do your suggestion, what should I do? when set 3 at 30kg bench press. I feel tired, I need your advice?

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