About Ectomorph Workout.org

Hi, it’s Wayne Griffins here.

I want to take a minute and introduce myself as 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 other ectomorph my knowledge and at the same time, consolidate what I know and have learned from others too.

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 and male pride, but I really detested that feeling.

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.


Because I believe a real man must possess strength and have a masculine frame 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?

And not just at home, it is also important to look authoritative at the workplace.

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, look good in any clothes and on the beach is pretty effortless and cool :)

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.

What made it worse was that everytime I was in the gym, I felt weak and discouraged just seeing those muscular jocks in the gym whom I though I can never emulate.

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 in-depth advice, sample workout routines, meal plans and advanced tips which I have learned throughout these years to really help push you on to pack on the mass.

Only for those who are REALLY committed!




  1. 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.

    • Alec


      Just checking in to see whether you got my email a few days

      If not, I’ll just briefly explain here…

      I have instant commission products that you may be
      interested in promoting, and all of them are hosted in this site

      I know you only promote quality and I assure you that our
      supplements are of high quality

      It would be fantastic if you were able to do a promotion for
      this, but I understand you probably have a very busy schedule – may be you can
      give it a try for a few weeks to see if this is something that can work for

      I’m paying 10% commissions but I would be willing to move
      you to 12% commission if you sign up before the end of the day, Plus a $25
      bonus for making 10 sales, another $100 when you reach 50 sales, and another
      $250 when you reach 100 sales.

      We allow Trademark bidding and direct linking as well, and
      we have some top converting landing pages you can send your paid search traffic

      Here is an example of a landing page used to convert paid
      search traffic http://www.gymjunkiesnutra.com/offer/

      We also prepare high quality reviews and customize banners
      for our affiliate partners upon request

      If you could run a promotion for this it would be
      incredible, but if you don’t think this is a fit then just give me a shout and
      let me know.

      You can get all the details and your affiliate link at: http://www.linkconnector.com/affiliateprogram.htm?mid=137366&lct=s

      Also, be sure to let me know if there’s anything I can do
      for you.


      Alec Mwali

  2. 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?

  3. Alec


    I’ve been a big fan of ectomorphworkout.org for some time, and I am quite fascinated by what you are doing.

    My name is Alec and I am the Affiliate Manager at http://www.testofuel.com. Testofuel is a muscle building supplement designed to naturally increase your testosterone, a key substance in muscle building.

    Since your website already caters to the traffic that is also immediately relevant to what we offer, I was wondering if you would be willing to advertise our products in your site. A partnership between us, where you would be earning commissions from sales made through your website.

    •Our Commission ranges from $20-$65 on every sale

    •We have a Life Time Cookie Period

    •Bi-Weekly Commission Payments

    •High Converting Marketing Materials

    •And top of all our Affiliate program is Free to Join

    If this is something that may interest you, please contact me through this email address alec@stackedbrands.com or visit our Affiliate program landing page http://www.stackedbrands.com/ to learn more about our Affiliate program.

    Should you be open to other partnership opportunities, please know that I am earnest to hear from you.

    Thank you very much.

    Best Regards,

    Alec/Affiliate Manager

    Email: alec@stackedbrands.com

    Twitter: @stackedbrands

    Skype: alec.mwali


  4. James McDuffy

    Hi There,

    My name is James McDuffy and, I, along with my team run a number of online publications, http://www.testosteroneboosteradvice.com being one of them.

    I have been going through your website and think that its content and readability is excellent.

    I wanted to propose submitting a guest post on your site.

    Our subject matter can involve
    all aspects of bodybuilding, nutrition, supplements and weight loss.

    Our sites are updated every week, sometimes two or three times a week because we try to keep our audience as engaged as possible.

    Our visitor traffic is steadily increasing from week to week, which ultimately demonstrates our growing reputation as a credible online health network.

    I thank you in advance for taking time to read my proposal, and look forward to hearing from you soon.


Submit a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.