What is an Ectomorph Body Type? Ultimate Guide to Different Bodies
Most people when asked about their body type, usually reply with fat, skinny, ripped, or swole. These all tend to be based on your subjective judgment. However, there are ways to figure out what type of body you have and in this article, we will dig into it a bit more. Specifically, the Ectomorph body type which is relatively common around the world.
However, to know what type of body you have it is important to get a precise assessment. Doing so will confirm whether you are an ectomorph, or rather a mesomorph or endomorph.
Alternatively if don’t have access to getting your body fat, bone, and muscle mass measure by a lab. There are a few quizzes around to help you u find out.
So, if you think you have an ectomorph body type, continue on reading and learn what this means to you.
What is an Ectomorph?
An ectomorph is someone who has a long and lean body shape. They typically have a hard time gaining weight and have low amounts of body fat and low mass muscle volume.
The type of people that usually have this body type is basketball players, long-distance runners, and fashion models.
While many of us would love to be tall and thin, many ectomorphs aren’t happy with their long and skinny frames. Some women tend to want more womanly, and it is common that many of these women that have an ectomorph shape, end up having breast enlargement. Other’s struggle to gain weight no matter how many calories they eat.
However, there are some positives to this type of body shape. It is often related to professional sports and because of the low body fat percentage and height, they can perform in sports that either require height or endurance. So, it is not surprising that they are similar to a long-distance runner body type.
Ectomorph Body Type Male
The ectomorph body type of a male is generally thin, lean, and tall. These types of males tend to also have narrow hips and shoulders, as well as long legs and arms.
Because of this, it is not uncommon that the ectomorph body type of a male has small joints. Hence the lean, skinny look.
Overall, a male with this type of body shape is slim and generally has next to no noticeable muscle mass on their body.
There is a reason behind the lanky frame of an ectomorph. This is caused by their lack of ability to put on weight. Which is largely due to their metabolism, and how quickly they can burn calories.
So, it’s not uncommon that people that have this body shape really struggle to add muscle mass, or even weight to their body. However, it is possible with the right diet and exercise regime.
Ectomorph Body Type Female
Just like their male counterpart, the ectomorph body type of a female is rather similar. The female body type of this kind is usually tall, lanky, and thin. However, they typically have a rounder bone structure and wider hips than their male counterpart.
However, just like males, females with this body type also struggle to put on weight and muscle mass. It is also common that they have low body fat content, which means their breasts are usually underdeveloped.
Even no there are some downsides to being an ectomorph, there are some positives. Generally, if you are classed as having this type of body shape, you can usually get away with consuming a diet rich in carbohydrates. This is when compared to the other body types, which are endomorphs and mesomorphs.
Ectomorph Bodybuilder – Can You Become One?
Even though they are usually tall, lanky with a lack of muscle that doesn’t mean an ectomorph can’t become a bodybuilder, or even just add on muscles mass. Even though it is harder than other body types, it is still possible.
A person with this body shape needs to follow a specific weight training plan that can help them to increase their strength and add muscle mass to their body. That means their focus should be on lifting heavier weights, with three to five sets of around 8-12 repetitions
However, a weight training plan alone won’t help an ectomorph become a bodybuilder. It must be paired with the correct diet to help them to add muscle mass.
Below is a beginner-friendly weight training plan for an ectomorph:
Monday – Chest/Triceps
Incline dumbbell press – 3 sets of 12
Dumbbell flyes flat bench – 3 sets of 12
Overhead extensions – 3 sets of 12
Dips – 3 sets of 12
Tuesday – Back/Biceps
Wide-grip pull-ups – 3 sets of 11
Bent-over dumbbell rows – 3 sets of 11
Seated barbell curls – 3 sets of 12
Alternate dumbbell curls – 3 sets of 12
Wednesday – Legs/Shoulders
Leg press – 3 sets of 10
Lying leg curls 12, 10, 10, 8
Barbell squats – 3 sets of 12
Deadlifts – 3 sets of 12
Walking lunges – 3 sets of 10 on each leg
Military press – 3 sets of 11
Rear delt flyes – 3 sets of 12
Lateral raise – 3 sets of 12
Thursday – Complete Rest Day
Friday – Total Body Workout
Push-ups – 3 sets of 12 with close grip
Lat pulldown – 3 sets of 12
Skull crushers – 3 sets of 12
biceps curls – 3 sets of 12
Arnolds (shoulder press) – 3 sets of 12 with step-ups – 3 sets of 12 each leg
Saturday – Complete rest day.
Sunday – Easy slow cardio or aerobic exercise.