05 May Gaining Muscle Mass & Weight as an Ectomorph
Welcome to the world of somatotypes, where you are categorized as either an ectomorph, an endomorph, or a mesomorph. For the purpose of thoroughly understanding each one, we’ll focus on ectomorphs in this article. That way you get a better understanding of what you need to do to add muscle mass or weight if you’re an ectomorph. But first, what is it anyways?
What is an Ectomorph?
Back in the 1940s a doctor by the name of William H. Sheldon introduced the concept of somatotypes. Everyone is born with a certain body type. These body types really focus on your skeletal frame as well as your overall body composition. One of the three main body types is called ectomorph. If you’re under this category you’ll find that you have more of a lean body frame with very little fat or muscle. In the case of the ectomorph body type, you’ll most likely notice you have the hardest time gaining weight and muscle as well.
In terms of how ectomorphs stack up to the other two body types. They typically deal with challenges opposite of endomorphs. Endomorphs tend to have higher amounts of body fat and it’s easy for them to build muscle and gain weight. That is to say that they tend to have a slower metabolism, but they are still able to achieve goals that you as an ectomorph may want to achieve. So, how can you do it?
Well, for starters lets look at your metabolism, it is probably the most active metabolism of the three somatotypes. This will naturally make it more difficult to increase muscle mass as well as maintain that mass.
That being said, you’ll want to focus more on exercise techniques that put your muscle in a state of hypertrophy. Typically, you’ll want to implement heavier weight as well to induce maximal strength within reason. Obviously if you’re not able to lift a certain weight safely, then don’t risk injury. Instead work up to it. Something else to consider is that while you’re increasing strength training exercises as an ectomorph, you’ll also want to reduce your cardio training so that you utilize the energy you have stored more effectively.
In warming up you may want to start with the following exercises:
- Back squats (starting light and working your way up)
- Push ups
- Kettle Bell Swings (somewhere between 25 and 35lbs)
For the remainder of the workout, you may want to try doing back squats that are more labor intensive but within reason. You may also find that doing broad jumps, bench press, weighted pull ups, and other exercises in this arena will be beneficial to you. Keep in mind that you’ll want to rest for at least 60 second before each set and each set should be between 3 and 5 reps of each exercise.
Always remember to warm up and cool down after your workout so that you are less likely to cause strain or injury. However, if you do sustain an injury peptides such as BPC 157 or TB 500 can help reduce the down time associated with recovery.
Now, it may come to no surprise, but your diet will also need to change and adjust based on your somatotype. For example, as an ectomorph, you’ll want to increase your mass gain through your diet. Since you tend to burn through your energy stores much faster than the other two body types, you’ll want to consume more calories. Also ensure that in your diet you consume more protein as well.
How much protein exactly? Well, between 1.2 and 1.6 grams per kilogram seems to be the golden amount. So, if you weigh 150 pounds or just about 68 kilograms, you’ll want somewhere between 81 and 109 grams of protein per day. Some individuals actually require up to 2.2 grams each day so for them that would end up being around more like 150 grams of protein per day. As a rule of thumb, you’ll want to eat your sources of protein roughly every three hours.
These examples of protein filled foods for an ectomorph diet are just a few ways you can get your protein in each day. However, there are so many other options out there as well including protein shakes and powders.
Plant Based (per 100 grams):
- Pumpkin Seeds (33g)
- Peanut Butter (25g)
- Almonds (22g)
- Pistachios (21g)
Meat Based (per 100 grams):
- Chicken Breast (30g)
- Pork Loin (28g)
- Ground Beef (26g)
Other Foods to Include in Your Diet:
- Brown Rice
Something you may want to consider in order to induce muscle protein synthesis overnight is to have protein before bed. This will limit the duration of your fasting period while you sleep.
For men, the average amount of calories per day is around 2,000 to 3,000 calories. For women, this amount becomes 1,600 to 2,400 calories. So, if you’re an ectomorph, you’ll more than likely want to be on the higher end of those numbers.
Supplements for Muscle Growth
As mentioned, you’ll want to increase your caloric intake as well as your overall protein intake. However, when that doesn’t seem to be enough you may want to consider muscle building supplements such as SARMs. These supplements can help you gain muscle and maintain it. One specific one that may benefit you if you’re an ectomorph is MK 677. Not only can it help you with muscle mass it can also help with memory, sleep, and your overall mood. Check it out here.
Paradigm Peptides for Muscle Gain
You’re probably wondering where you can get muscle building supplements to help you on your ectomorph journey. That would be Paradigm Peptides. Not only do we have all of the peptides and SARMs you’ll need, they’re all tested to the highest standards too! This means that you don’t have to worry about potency, efficacy, or purity. We do that leg work for you. Want to learn more? Then reach out to our customer service team today!