Ectomorph: body features, proper nutrition and training program for gaining muscle mass

How to determine your body type

Depending on the constitution, a person is classified as one of 3 types:

1. Endomorphic (hypersthenic).
2. Mesomorphic (normosthenic).
3. Ectomorphic (asthenic).

A novice bodybuilder should determine his type in order to choose the right diet and training program.

This is done in several ways, all of them are implemented at home.

Visual assessment method

Consists of analyzing external data:

1. Outline of the figure.
2. Relationships between individual parts of the body.
3. Characteristic parameters, such as: the width of the joints, the angle between the lower ribs in front, etc.

The visual assessment method is basic. It allows you to accurately determine your body type.

Wrist measurement

An auxiliary method proposed by G. A. Solovyov. Measure the circumference of the wrist and compare the result with the average data. For example, a girth of 17.5-20 cm indicates a mesomorphic physique.

In the absence of tools, the wrist is clasped with the thumb and middle finger. The type of constitution is identified by their relative position.

Height-weight ratio

The calculation is made using the formula:
B=P-110.

Here:

• B - optimal weight, kg;
• P - height in cm.

The result depends on how the actual mass of a person compares with the theoretical one.

A more accurate indicator is the body mass index, calculated by the formula:
I=B/(P²).

Here:

• B is the mass of a given person, kg;
• P—height in meters.

The normal value is I = 20-25 (mesomorphic structure).

Your physique can be calculated using the formula I=B/(P²).

Analysis of the physical tendencies of the body

Based on the following characteristics:

1. Metabolic rate.
2. Tendency to corpulence.
3. Reaction to loads.

Taking this data into account is necessary because most people combine different body types. For example, the external signs of a person indicate a normosthenic structure, while he easily gains weight like an endomorph.

Other complex formulas

A method is used to calculate the optimal weight, taking into account the person’s age.
The formula looks like:

B=50+0.75*(P-150)+(Age-20)/4.

Here:

• P—height in cm;
• Age - age.

The most accurate results are provided by complex formulas that take into account several parameters at once:

• optimal weight or body mass index;
• hip, waist and chest circumference;
• limb girth;
• the size of the folds in the skin.

The most widely used formulas are those of Chtetsov, Chernorutsky, and Heath-Carter.

Calculators published on the Internet simplify the calculation.

Why do you need to know your individual body type?

Knowledge is also useful for those guys who decide to go in for sports. After all, the same training programs will not suit people with different body shapes. That is why the personal trainer of a newly minted athlete should also be aware of the type of figure of a man in order to competently develop a program of effective physical exercise training.

You also need to understand the characteristics of your own figure in order to know how to eat properly and lose weight or gain weight. After all, today there are a huge number of diets based on the structural features of the body. As a result, you will understand why different athletes gain weight in different ways, and each lose weight in their own way.

Who is an ectomorph

This category includes thin, lanky people.
They have a high metabolism, which makes it difficult to build fat and muscle. The most common diseases for them are:

1. Hypotension (caused by the predominance of the activity of the sympathetic nervous system).
2. Gastritis or stomach ulcer.
3. Vegetovascular dystonia.
4. Nervous disorder caused by excessive sensitivity.
5. Metabolic disease.

By psychotype, these people are predominantly phlegmatic introverts, demonstrate a penchant for mental work, and are often secretive and suspicious.

They are characterized by artistry and good resistance to alcohol addiction.

Features of an ectomorphic physique

The signs of this type of person depend on his gender.

Man

Ectomorphs are distinguished by:

1. Narrow shoulders and chest.
2. Above average height (in most cases).
3. Thin and long bones of the limbs, fingers, ankles.
4. No subcutaneous fat.
5. Relatively short body.
6. Angular figure.
7. Small joints.
8. Acute angle between lower ribs in front.
9. Ankles slightly larger than the circumference of the wrist.
10. An elongated face with a high forehead, a small nose, a weakly defined jaw.
11. Absence in the natural state (without special training) of muscle relief, their elongation.

Due to the equality of the shoulders and hips in width, the figure is similar to the letter “H”.

The circumference of the wrist is less than 18 cm (when the fingers are wrapped around the thumb lies on the middle nail), the weight is below optimal, the body mass index does not reach 20.

The man is ectomorph.

Woman

Representatives of the fairer sex have the following characteristics:

1. Slender, graceful figure.
2. Small breasts and buttocks.
3. Thin waist.
4. Beautiful long neck.
5. Good flexibility.
6. Long legs.
7. Thin hair.

Women of this type do not have great physical strength; their figure is of the “rectangle” type. Wrist circumference is less than 15 cm.

Disadvantages of the body structure

Ectomorphs have a hard time gaining muscle mass.
Due to the lack of fat reserves, excessive energy consumption due to physical work or emotional overload leads to protein breakdown. The results achieved during training are lost. To achieve the desired shape, they will have to spend more work than people with a different constitution. Ectomorph athletes cannot fall into the heavyweight category. The maximum weight for them, provided they take anabolic steroids, is 90-95 kg.

Due to the small size of the joints, strength and vigorous sports are contraindicated for asthenics.

Advantages

Asthenics benefit from the following:

1. Due to overall thinness, trained muscles look more impressive than those of people with other body types. An ectomorph athlete weighing 90 kg is superior to an athlete with a normo- or hypersthenic build weighing 150 kg in terms of the aesthetic merits of his figure.
2. They have the opportunity to eat intensively without the risk of gaining extra pounds.
3. They have good endurance, allowing them to achieve high results in long-distance running and other sports that involve long-term stress.

An example of the capabilities of an ectomorph is bodybuilder Frank Zane, an 8-time winner of the Mr. Olympia title.

Dietary recommendations

People with different body types should also have different diets. Ectomorphs can eat absolutely anything and in fairly large quantities, especially if they exercise regularly. Organic substances entering their body with food are quickly converted into energy. With sufficient protein intake (3 g per 1 kg of net weight per day), they become building material for muscles. It is necessary to drink up to 1 liter of liquid per day.

Mesomorphs are allowed to eat a moderate amount of food, but make sure that it does not become excessive. The intake of protein products into the body is also important (2 g of protein per 1 kg of weight per day). As for fats, mesomorphs are not recommended to indulge in foods high in fats. However, you don’t need to completely remove fats from your diet. The main thing is to adhere to the correct proportions.

The tendency of endomorphs to be overweight forces them to reduce the amount of calories they consume. You will especially have to limit carbohydrates. The main emphasis for people with an endomorph body type should be on foods high in protein, minerals and vitamins. As a result of training, given the lack of carbohydrate intake and their subsequent conversion into fats, the body will begin to borrow nutrients from the subcutaneous layer.

Thus, training and nutrition should be designed taking into account the individual's physique. This is the only way to achieve maximum results in strengthening muscles and not harm your health. If you cannot independently determine your somatotype and develop a set of necessary exercises to gain muscle mass, you should contact a specialist. This is especially difficult for people with a mixed body type, who simultaneously have signs of an exomorph and a mesomorph or endomorph.

Features and rules of training for an ectomorph

There are many differences compared to standard programs.

Goal of training

Efforts are concentrated on gaining muscle mass.
Its growth is difficult, so if you focus on developing endurance and speed, progress will be significantly reduced. 1-2 groups are worked out per training session.

Duration of classes

Training is limited to 60-90 minutes. As time increases, muscles will stop growing due to overload and energy starvation.

Periodicity

The number of classes per week depends on energy consumption.
If a person is engaged in work:

1. Physical - 3 times.
2. Mental - 4-5 workouts.

Frequent training combined with physical labor prevents complete muscle recovery. This negatively affects their growth.

Muscle development

Exercises are selected so that each muscle group works once a week. This is the second condition for full recovery.

Number of approaches

The maximum number is 4, otherwise the muscle is overloaded, and the recovery period increases beyond 7 days.

Number of repetitions

Depends on what muscles are being worked:

1. Large groups - 6-8.
2. Small - 8-10.

Doing more than 10 repetitions is allowed only when working with the shins and trapezius muscles.

Rest between sets

Takes 1-2.5 minutes to ensure recovery. After heavy exercise, rest even more.

You should focus on the sensations in the muscles and begin a new approach only after the feeling of fatigue in them has been relieved.

Basic and isolated exercises

The first type is the main one. Isolated ones are used to a limited extent.

Number of exercises

Depends on the type of muscle:

1. Large groups - 3.
2. Small - 2.

If only 1 group is worked out in a lesson, the number of exercises is increased.

Endomorph and features of his training

An endomorph is a type of “big” person. Usually it has rounded shapes: head, stomach, torso. It has large, wide bones and easily gains fat. It is quite difficult to accelerate metabolism, so the goals of such people are usually related to reducing body weight.

Even though such a physique causes difficulties in working on a perfect body, an established balance between exercise and nutrition gives excellent results.

1) It is necessary to maintain proper nutrition and drinking regime. Avoid starvation diets. A low-carbohydrate diet is ideal, which should be adopted gradually, without sudden jumps, otherwise your health may worsen. Eliminate everything unhealthy, sweet, starchy, fatty and fried. Increase the amount of protein you consume. Eat small meals throughout the day so as not to feel hungry. The number of calories consumed should be less than those spent. For control, it is recommended to have a calorie and activity counter with you. Eat more fiber and low-fat dairy products.

2) The use of sports nutrition is very important. The set should contain products such as protein, pre-workout complex, vitamin-mineral complex, carnitine, arginine and fat burners. They will make your workouts more intense and effective.

3) For an endomorph, training is an important part of the program. The right combination of strength training and aerobic exercise is important. You need to exercise 4-6 times a week. The duration of classes should be 2-2.5 hours. Daily cardio and aerobic exercise is important. Remember about heart rate and training intensity, take minimal breaks between approaches.

How to avoid burning muscle mass

Follow the rules:

1. Minimize aerobic exercise. They are done only at the beginning of training for the purpose of warming up. Classes are based on heavy basic exercises.
2. Prevents the feeling of hunger. They eat heavily and have a hearty breakfast.
3. Lead a sedentary lifestyle between workouts.
4. They avoid stressful situations and are less nervous.
5. They sleep a lot.
6. Use a gainer or other protein-carbohydrate supplement between meals. The dose recommended by the manufacturer is reduced by 2 times. Drink casein at night.

No later than half an hour after working in the gym, you should eat a dish with a lot of carbohydrates. Until their deficiency is replenished, the body will not begin to build muscle protein.

An ectomorph should avoid burning muscle mass.

Training Recommendations

For a person of a certain body type, there are recommendations that will help get the maximum effect from training.

For ectomorphs , unlike mesomorphs and endomorphs, the number of calories burned when performing physical exercise should be minimal. It is worth considering that their body already has a high level of metabolic processes. The main part of the classes is taken up by basic exercises. The number of sets and repetitions increases slowly. Rest between workouts plays an important role, which is necessary to restore strength. Sports loads for ectomorphs are intense, but short. This is how you can effectively gain muscle mass.

To achieve maximum results from training, mesomorphs should often change the pace of strength exercises, and also combine them with different numbers of repetitions.

Endomorphs quickly accumulate fat deposits in their bodies The intensity of exercise plays a big role; it must be high in order to gain muscle mass and break down fat.

How to strengthen ligaments and tendons

This must be done before starting intense training.
Perform special exercises in which the load is your own weight or small weights. They are divided into 2 groups:

1. Dynamic. Acceleration and soft braking efforts alternate. Examples: jumping, throwing a metal ball from hand to hand.
2. Static. They assume long-term effects on ligaments and joints. Example: an athlete stretches the chain with his hands, as if trying to break it.

In addition, they do pull-ups on the horizontal bar and do bench presses.
To maintain cartilage and tendons in good condition, eat dishes with gelatin, pectin or agar-agar. Preparations and food supplements with glucosamine and chondroitin, vitamin complexes are useful.

Training program for ectomorph two-day split

Suitable for beginners.

1: Chest-triceps-shoulders-abs

On the first day the following exercises are performed:

1. Bench press, 3 sets of 6-8 reps.
2. The same on an incline bench, 3x (6-8).
3. Bar press, 3x10.
4. Push the barbell from the chest while lying down with a close grip, 3x (6-8).
5. French bench press, 3x (8-10).
6. Standing chest push, 3x (8-10).
7. Standing lateral raise of dumbbells, 3x (8-10).

Complete the workout by lifting the body on an inclined bench (twists), 3-4 approaches to failure.

2: Back-biceps-legs-abs

Second day exercises:

1. Seated chest row, 3x8.
2. Bent-over barbell lift 3x6.
3. Deadlift, 3x6.
4. Standing biceps curl, 3x (8-10).
5. Hammer curl with dumbbells, 3x (8-10).
6. Weighted squats, 3x(6-8).
7. Calf raises with weights or in a special simulator, 4x (12-15).

Finish the session with leg raises on an incline bench, 4 sets to failure.

Ectomorph training three-day split

For asthenics this is the best option.

1: Chest-triceps-abs

On the first day, perform the following exercises:

1. Bench press, 3x (6-8).
2. The same on an incline bench, 3x (6-8).
3. Lying dumbbell lateral raises, 3x (8-10).
4. Bar press, 3x (8-10).
5. Push the barbell from the chest while lying down with a close grip, 4x (6-8).
6. French bench press, 3x (8-10).
7. Triceps work on the upper block, 3x (10-12).

Finish the workout by lifting the body on an inclined bench, 4-5 approaches to failure.

2: Back-biceps

Second day exercises:

1. Seated chest rows, 3 sets of 8 reps.
2. Bent-over barbell raise, 3x6.
3. Bent-over dumbbell raise with 1 arm, 3x (6-8).
4. Deadlift, 3x6.
5. Barbell curls for biceps, 4x (8-10).
6. The same with dumbbells with rotation of the forearms (supination). 3 sets of 8-10 reps.

Finish the workout by lifting the barbell to the biceps with an overhand grip, 3x (8-10).

3: Shoulders-legs-abs

Exercises of the third day:

1. Standing chest raise, 3x8.
2. Seated dumbbell press, 3x (8-10).
3. Raising arms with weights to the sides while standing, 3x (8-10).
4. “Shrugs” with a barbell (shrugs), 4x (12-15).
5. Weighted squats, 3x(6-8).
6. Leg press, 3x8.
7. Calf raises with dumbbells in hands or in a special machine, 4x (12-15).

The complex is completed by raising the legs on an inclined bench, 4 sets to failure.

Four-day split for an ectomorph

They switch to this program after a year of training. Days of study and rest alternate. After the cycle, take a 2-day break.

First day

Works the chest, front delts, abs, triceps:

1. Bench press, (3-4)x(6-8).
2. The same on an incline bench, (3-4) x (6-8).
3. Lying dumbbell lateral raises, (3-4) x (8-10).
4. Working out the pectoral muscles in a hummer machine, 4x (10-12). In the absence of one, do any isolated exercise for this group.
5. Bent-over arm extension with a small weight, (3-4) x (10-12).
6. Working out the triceps on the upper block with a small load, 4x (12-15).
7. Raising a medium weight in front of you, 4x (8-10).

Finish the workout with crunches on an incline bench, 4-5 sets until failure.

Second day

Exercises for rear deltas, back and biceps:

1. Upper block row to the chest, 4x (6-8).
2. Bent-over barbell push, (3-4)x(6-8).
3. Row of a horizontal block to the stomach, (3-4) x (8-10).
4. Lifting the body with the back muscles while the legs are fixed (hyperextension), 4x (8-10). Can be replaced with deadlift, 3x (6-8).
5. Concentrated dumbbell lift with biceps (elbow rests on thigh). 3-4 sets of 10-12 times.

The complex is completed by working the biceps on a block with a light weight, (3-4) x (10-12).

The third day

Pump up the abs, legs and shoulders:

1. Dumbbell press up from the shoulder while standing or sitting, 4x (8-10).
2. Raising your arms to the sides with weights, (3-4) x (8-12).
3. Dumbbell shrug, (3-4)x(10-12).
4. Squats with additional load, (3-4)x(6-8).
5. Leg press. 3 sets of 8-10 times.
6. Leg extension on the machine, (3-4) x (10-12).
7. Calf raises with dumbbells in your hands or on a special machine. 4 sets of 10-15 repetitions.
8. Leg bending on the simulator. 3-4 sets of 8-10 times.

Finish the workout by lifting your legs on an inclined board, 4-5 approaches to failure.

Fourth day

Perform heavy exercises for biceps and triceps, light exercises for the pectoral muscles, and work out the abs:

1. Bench press with a narrow grip, 3-4 sets of 6-8 reps.
2. French press with a dumbbell sitting and lying, 3-4 sets of 8-10 reps.
3. Lifting barbells and dumbbells, (3-4) x (8-10).
4. Work on the hummer simulator, 4x (8-10).
5. Lifting the body on an inclined bench, 4-5 approaches to failure.
6. Pullover with dumbbell, (3-4)x(10-12).

The complex is completed with hammer bending, 3-4 sets of 8-10 times.

For ectomorphs there is a special program for sports.

Mesomorph[edit | edit code]

Mesomorph

- normal body type. It is characterized by: medium or wide bones, a fairly muscular body and no exercise, average metabolism, usually normal activity of the nervous system.

Pros and cons of this somatotype[edit | edit code]

Minuses

. Since the results are achieved relatively quickly, athletes often relax and do not pay due attention to training and nutrition. Because of this, their genetic potential remains untapped.

pros

. With a competent methodological program and appropriate nutrition, athletes belonging to this type can reach the initial competitive level after 2-3 years of regular training - unlike an ectomorph, who will need 2 times more time and effort for this.

Having such a somatotype is the dream of every bodybuilder. This is confirmed by the fact that all “Mr. Olympia" in addition to Frank Zane and Dexter Jackson and Jay Cutler: Larry Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Colombo, Chris Dickerson, Samir Banout, Lee Haney, Dorian Yates, Ronnie Coleman, and Phil Heath. The secret to the success of these athletes is a combination of genetic data and well-chosen training and nutrition methods, coupled with will and perseverance.

Mesomorph training program[edit | edit code]

A mesomorph makes progress very quickly, without even putting in much effort. Standard training systems suit him. However, do not forget about discipline.

If you are a mesomorph, then at the initial stage of training it is best to build training according to the principle of alternating their intensity. These are classes with a high number of repetitions and a relatively small weight of weights used on day 1 of training, and with a small number of repetitions and high weight on day 2. On day 3, you need to train again with a large number of repetitions, combining this with moderate cardio work, etc. Using a variety of exercises gives excellent results. You can use a split program. It is best to combine 1-2 basic exercises with the same number of isolation exercises. Scheme: 3-5 sets of 8-12 repetitions. To work the lower body, do 12-20 repetitions.

The most important thing for a mesomorph

- monitor the dynamics of muscle growth to avoid getting used to the load. As a rule, people with this body type are suitable for all the principles of Vader. It is best to alternate strength cycles (3-6 weeks) with mass-gaining cycles (3-6 weeks). Power moves are explosive style movements. It is necessary to perform 1-2 basic exercises in 3-5 sets of 5-7 repetitions. Mass-gaining cycles are slow movements with a full amplitude. Perform 1-2 basic exercises and 1 isolated exercise in 3-4 sets of 10-12 repetitions.

You need enough recovery time between workouts - at least 1 day.

Don't rule out aerobic exercise. They will help the muscles be more or less “dry”. Do aerobic training 2-3 times a week for 20-30 minutes a day, for example, walk quickly or run 3-4 km.

Mesomorph diet[edit | edit code]

And here mesomorphs are lucky - it is not necessary to adhere to any special diet. You just need to limit fats (up to 20% of the total diet) and “push” on carbohydrates. You, unlike other types, can even eat flour and sweets.

You can also choose any source of protein: meat, eggs, fish, legumes, protein mixtures. Proteins are consumed according to the classic rule for athletes - 2-3 g of protein per 1 kg of weight.

And, of course, you need to drink at least 2.5 liters. water per day.

Distribution of calories as a percentage: proteins - 30-40%, carbohydrates - 40-50%, fats -10-20%.

Supplements[edit | edit code]

Recommendations for supplements for ectomorphs will suit you.

Additional tips[edit | edit code]

• Don't try to train too hard or too intensely, as this will lead to injury. In addition, the body will quickly get tired and will not respond to the load. Hence the next advice.
• Know how to “slow down” in time and listen to your body. Be patient but persistent.

Ectomorph workout six day split

Each lesson lasts 40 minutes and is dedicated to 1 muscle group. A scheme for a beginner with a lot of free time.

Monday - chest exercises

They do the following:

1. Bench press, 4x (6-8).
2. The same on an inclined board, 4x (6-8).
3. Lying dumbbell lateral raises, (3-4) x (6-8).

Finish the workout with a parallel bar press with an additional load, 4x (6-8).

Tuesday - exercises for back muscles

Perform:

1. Pull-up on the horizontal bar, 4x8. Can be replaced with chest pulls from the upper block.
2. Bent-over barbell lift, 4x6.

The complex is completed with deadlifts, 3x6.

Wednesday - triceps exercises

Do the following:

1. Close-grip bench press. 4 sets of 6-8 times.
2. French bench press. 4 sets of 8 times.

Finish the workout with a French press with a dumbbell with 2 hands in a sitting position, 4x8.

Thursday - biceps exercises

Training order:

1. Standing biceps push, 4x (8-10).
2. The same with dumbbells while sitting, 4x (8-10).

At the end of the exercises, lift the barbell onto the biceps with a reverse grip, 4x (8-10).

Friday - shoulder exercises

Do the following:

1. Standing chest push, 4x (6-8).
2. Dumbbell swings to the sides, 4x (8-10).

Finish the workout with a barbell shrug, 4x (10-12).

Saturday - exercises for leg muscles

Training order:

1. Squats with additional weight, 4x6.
2. Leg press on the machine, 4x (6-8).

The complex is completed by lifting the toes with weights, 4x (10-12).

Sunday is a day off

The athlete rests, sleeps a lot, and leads a sedentary lifestyle.
This program is not overly labor-intensive, so you can work on your abs every day.

When performing exercises, the weight is selected so that the bodybuilder cannot do only the specified number of repetitions.

Training programs for girls

Women are offered a lighter version with the following differences:

1. There are more isolated exercises. They put less strain on girls’ weak joints and ligaments.
2. The most difficult exercises are excluded. These are squats with a barbell and deadlifts.
3. Exercises associated with large axial loads on the spine have been cancelled.

Despite the gentle regime, the proposed program allows you to achieve impressive results.

In the gym

It is recommended to start with a 2-day split.
On Monday they do:

1. Dumbbell bench press. 4 sets of 12 reps.
2. Bent-over dumbbell raise with 1 arm, 4x10.
3. Wide grip lat pulldown to the chest, 4x10.
4. Hyperextension, 4x (12-15).
5. Working out deltas in a sitting simulator, 4x (12-15).
6. Extension of the arm with a dumbbell from behind the head. 3 sets of 12 times.
7. Lifting dumbbells for biceps while sitting on an inclined bench. 3 sets of 12 times.

On Thursday, they work the lower body by doing the following exercises:

1. Squats with light weight (can be done on a Smith machine), 4x12.
2. Deadlift on straight legs, 4x (10-12).
3. Lunges with a light load, 3x10.
4. Bend legs on the machine, 3x15.
5. Calf raises with dumbbells in hands, 4x15.

Complete the workout with crunches on an inclined bench, 3x (12-15).

There are also sports programs for ectomorph girls.

Exercises at home

Workouts are carried out using your own body weight and 2 stacked dumbbells.
On Monday do the following exercises:

1. Wide grip push-ups, 4x (10-15). If the muscles are still weak, focus on the knees. All subsequent exercises are done with dumbbells. The load is selected so that it is not possible to do more than the given number of repetitions.
2. 1 arm dumbbell row, 4x10.
3. Pullover, 3x(10-12).
4. Seated press, 4x12.
5. Raise your arms to the sides, 4x (12-15).
6. Standing biceps curl, 3x12.
7. Extension of arms from behind the head, 3x12.

On Thursday they work the lower body. The first 3 exercises are with dumbbells:

1. Plie squats, 4x15.
2. Deadlift on straight legs, 4x12.
3. Lunges, 4x12.
4. Twists on the floor, 3x (12-15).

The complex is completed with the “plank” exercise: leaning on your toes and elbows, stay in this position for 40-60 seconds. Do 3 approaches.

Hypersthenic version of the male figure

The endomorph is crumbly, its body is wide, round and soft. The hypersthenic body type involves short stature and short, thick legs and arms. The main feature of this group of representatives of the stronger sex is their fairly strong legs. This is why stocky athletes achieve good results by training primarily the lower torso (deadlifts, squats, etc.). Due to the fact that the metabolism is weak, weight can very easily increase, but the extra pounds are reluctant to go away. The main advantage of this type is an easy gain of muscle mass, but with it comes fat if weight gain occurs due to poor nutrition. Distinctive features of endomorphs:

• Wrist circumference is more than 20 cm.
• Stocky figure: wide hips, shoulders, waist, short legs.
• Short neck, fat deposits between the shoulder blades, on the stomach.
• A variety of sports supplements are not necessary; only the amount of protein in the diet should be sufficient.
• When training, do not forget about cardio training (or circuit training for fat burning) and watch what you eat.

Particular attention should be paid to nutrition. Many athletes make the mistake of completely giving up food and resorting to starvation diets. Fasting can “eat” both fat and muscle mass, and the lost weight soon returns, bringing with it more and more layers of fat.

An example of endomorphs among bodybuilding stars was Jay Cutler.

Conclusions and advice

Due to their thin physique, ectomorphs have a harder time achieving good results in bodybuilding than other people.
Success is based on hard work and strict discipline. The following tips will help:

1. After completing the exercise with a working weight, you should take the maximum possible. Violation of technique (cheating) is allowed if it is not possible to overcome the load without it.
2. It is necessary to master relaxation or meditation techniques. They help bring yourself to a state of calm and relaxation in any life situations.
3. For a speedy recovery, it is useful to exert a stretching effect on the muscles. You should master and regularly practice several relevant exercises from hatha yoga or European-style gymnastics.

It is required to pay special attention to enhanced nutrition with an emphasis on slow carbohydrates (porridge, black bread, fruits) and the organization of proper rest.