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The ectomorph is also called a hardgainer. He can eat whatever and how much he wants, without actually increasing too much body fat. If he builds up muscles, they are harder, but with the mass increase, he still has it hard.

The characteristics of the ectomorph

The ectomorphic body type is characterized by less mass and a rather slender and lanky physique. The muscle part of the body is quite lean. Often the ectomorph body type has rather small shoulders and a flat chest. Limbs such as arms and legs are often quite haggard.

The right diet for the ectomorph

The endomorph should eat as much and as often as possible. If you belong to this body type, you should look for a balanced mix of the right carbohydrates, fats and proteins. As an ectomorphic body type, you should take at least 5-6 meals a day so that your body always has enough energy or material to build up mass. Prepare three main meals (breakfast, lunch and dinner) and three smaller snacks as a snack.

What should an ectomorph consider during training for muscle building?


The ectomorph should also pay a lot of attention during training. Train hard and hard in the hypertrophy area (8-12 weeks) and make sure you have enough recovery time between training days. In addition, you should not split your training too high and do not train too often the week. With 3-4 crisp but intense training sessions you can achieve a huge increase. The so-called basic exercises, such as squats, deadlifts and bench presses should often be on the plan. These take up several muscle groups at once and provide a true flush of anabolic testosterone in your body.

The right supplements for building muscle

The Ektomorph body type should choose consciously in the Supplementauswahl. Not every stimulant booster is suitable. The most important supplements for the ectomorph are:

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