Ectomorph Bodybuilding

This section covers the fundamentals of bodybuilding for ectomorphs.

It will get you acquainted with the muscle growth formula and increase your understanding of the most crucial bodybuilding principles.

But before we begin, I would require you to choose between 2 methods of gaining weight – bulking then cutting or clean bulking.

1. Bulking And Cutting

Most competitive bodybuilders adopt this style. In the off season, they eat way over their daily calorie intake so as to bulk up, and then cut down 2 or 3 months before their competitions.

However, there are concerns regarding the effectiveness of this method. Firstly, new fat cells you gain are permanent (!). Secondly, the cutting down period will cause you to lose some of your muscles as well.

2. Clean Bulking

This process is basically gaining muscles but without gaining significant amounts of fats. Most people/non competitive gym goers prefer this method and I would recommend this as well. Why? Because it is healthier and we get to look good all year round.

How Do Ectomorphs Gain Muscles?

Ectomorph Bodybuilding

Very simple, it’s comes down to intense weight training + proper nutrition + sufficient rest = muscle growth.

1. Weight Training

Ectomorph Bodybuilding

Weight training causes micro tears to your muscles, which your body will then repair and subsequently, result in muscle growth.

This process is called hypertrophy, and there are 2 forms of it. The first is sarcoplasmic hypertrophy, which is due to increased repetitions. The second is myofibrillar hypertrophy, which is brought about by heavier weights.

As an ectomorph who is a beginner to weight lifting, I recommend doing compound exercises first for the most efficient gains. But before you do, check out the principles of muscle building to have a really solid understanding of how ectomorphs gain muscles.

2. Proper Nutrition

Ectomorph Bodybuilding

Without the proper nutrition, you won’t ever grow, period. What this means is that not only do you require good quality nutrients, you will also have to eat enough to bring about muscle growth.

Click this link here to go through the series of articles I have written on how to gain weight for ectomorphs.

3. Proper Rest And Recovery

Ectomorph Bodybuilding

The last crucial ingredient of muscle growth is proper rest and recovery. But how does rest and recovery affect your hormonal levels which also directly affect your muscle gains?

To find out more, do join my Ectomorph Inner Circle as I share information about rest and hormones (& more) which I am pretty sure most ectomorphs do not know of.

Ectomorph Bodybuilding Action Plan

ectomorph body typeBody Types
Unsure of your body type? Check out this section to determine if you are an ectomorph, endomorph or mesomorph!


ectomorph workout

Ectomorph Workout Mindsets
Critical mindsets you must possess to ensure you get the most out of your workout.



How to build musclesHow To Build Muscles
Covers the fundamental principles of muscle building and growth.

Read this if you don’t have time to read anything else.

strength training

Strength Training
Commonly misunderstood, what is strength training and how does it impact muscle growth?



lean and ripped

How To Be Lean And Ripped
Even though you are an ectomorph “blessed” with insanely fast metabolism, you won’t be able to achieve a lean and ripped look without some knowledge and application. Check out this section for the essential tips.


Ectomorph BodybuildingBodybuilding Terms
This is a list of commonly used bodybuilding terms and their definition. Check it out if there’re any terms you’re unsure of.


Ectomorph Bodybuilding

How To Formulate Your Ectomorph Workout Routine
Want to create your own gym workout routine or improve existing ones?

There are 7 key principles to tweak and take note of to achieve maximum muscle building.


  • Stephen Birchard

    I’m not a beginner to weight training. I’ve been doing it for years both with and without a personal trainer. It’s just that my gains have been minimal. I am a classic ectomorph and I’m not just a hardgainer – I’m an impossible gainer! Will your exercise program work for me?

    • Wayne

      Hi Stephen,

      First, I would like you to shed the thinking that you are an impossible gainer! I used to feel the same way in the past, but I’ve realized the issue is that I’m just not eating enough.

      Just eat more gradually. There comes a point where you just know how much you need to eat. Eating is crucial because without sufficient nutrients, no amount of hardcore training will help you to grow.

      I can tell you that most exercise programs will work for you, mine will too, but most importantly, you have to eat enough.

      Hope this helps and good luck!