How To Grow Muscles If You’re An Ectomorph

July 11, 2014Diana Lengerson

Body results are the ones that push me into heading at the gym. Many are the days when you just don’t feel like getting out of your home and heading at the gym, especially when, after a while, results are little or no obvious.

Usually, ectomorphs are facing difficulties in muscle growing and are less motivated because results may show only after months of intense workouts.

So what’s there to be done if you’re an ectomorph? Basically, ectomorphs are those with small body frame and that are quite skinny or skinny genetics and it’s just been a prompt for their entire life to try to put on weight. These are my top tips for ectomorphs who are facing difficulties to put on weight:


If you want to put muscles and you’re skinny, the number one thing you need to do is eat. If you don’t eat enough, you’re never going to be able to have the building blocks or have the nutrition or the calories to go ahead and put on the size, which is why you’re going to stay skinny. The real problem with skinny guys is that they don’t eat enough .If your skinny and not gaining weight, you should eat everything you could think of including junk food. Make sure you grab your favorite junk food and eat as much as possible. If you notice that your belly is getting bigger, just eat in smaller proportions.

Protein supplements

In my honest opinion, the best supplements for an ectomorph are those who contain a large amount of carbohydrates intake. Make sure you serve at least 2 cups/day, one in the morning and the other one immediately after your workout. However, if your schedule doesn’t allow you to follow these protein intake instructions, then just serve them whenever you feel like it.


They should be always intense. Never miss on your daily workouts and always push yourself to the limit. Otherwise you won’t grow muscles regardless of how much you eat or how many quality supplements you take. It’s really motivating to grow muscles; therefore you should always exercise at your best. Also, it’s much more motivating to have an exercise partner, so find a friend that can join you and push each other to the limits.


This is another element that contributes a lot to muscle growing. In order to put on size you need to sleep at least 8 hours/night.  Muscles grow the best when you’re sleeping. So, if you’re not getting enough sleep, you really need to work on that. Wake up first thing in the morning, do your daily activities, and make sure by 10 PM you’re in bed. Don’t engage in watching TV or listening to music simply because you’ll be distracted into falling asleep.


Still, motivation is the number one key in succeeding and having results at the gym! Follow these steps and you will see a definitely change.



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