Ectomorph

Slim body type, often “wiry”. High daily activity, fast metabolism – and with it special rules for muscle gain, training & nutrition.

Definition

In shortAn ectomorph describes a slim body type with narrow bone structure (shoulders/hips), lower fat mass and often high daily activity (NEAT). Not every ectomorph is automatically a hardgainer – but many struggle with “bulking” if training, nutrition and recovery are not structured.

Anthropometry: narrow frame, long limbs, low fat mass.
Physiology: often higher basal metabolic rate (BMR) and NEAT → higher daily needs.
Behavior: lots of movement, low sitting time → energy drain unnoticed high.

Training: Less excess volume, more progress

3–4 sessions/week, focus on compound lifts (squats, hip hinge, presses, pulls).
Moderate sets: 8–12 challenging working sets per muscle per week are often enough.
Progression: increase load or reps weekly; finish main sets at RIR 0–2.
Aerobic training: yes for cardiovascular health – but not so much that energy demand explodes.
Recovery: 7.5–9 hours sleep; stress management; planned deload every 6–10 weeks.

Nutrition: Achieve surplus smartly

Calories: start with +500–700 kcal above estimated needs; adjust after 14 days.
Protein: 1.6–2.2 g/kg/day across 3–4 meals (aim for 2–3 g leucine per meal).
Carbs: high to very high for training & recovery; fats moderate (~0.8–1.0 g/kg).
Liquid calories: shakes/smoothies (oats + milk/yogurt + fruit + protein) can help.
Digestion & electrolytes: lower fiber around workouts, adequate daily intake overall; monitor salt & water.

Understand BMR Learn about NEAT

Common mistakes

Undereating despite a surplus plan: portions underestimated, meals skipped.
“More is more” mindset: too much volume stalls progress and recovery.
Aerobic work raises needs: more movement → higher demand → intake falls behind.
Six-meal dogma: frequency is secondary – energy balance & protein distribution matter most.

Myth #2: More is more? Myth #1: Six-meal dogma

Practice: 14-day plan

Day 0: estimate needs (BMR → total daily energy), set starting intake.
Daily: weigh in the morning; log calories & protein; keep an eye on steps/NEAT.
Day 14: check weekly average → weight stable? add +150–250 kcal; too fast? reduce −100–150 kcal.
Consistency: work in 8–12 week blocks; plan a deload week.