Maybe you have ever stumbled across the word ectomorph. What this word means, whether the ectomorphic type exists at all, and how you can still gain weight, you will learn in this article. Have fun while reading!
What is an ectomorph?
The so-called ectomorph is one of three body types according to the typology of William Sheldon. The typical ectomorph is very slim, tall and has little muscle mass.
He is naturally very thin and difficult to build on body mass. If you belong to this type of body, you have some after – but also benefits.
As I will show you in a later section, it is not so easy to define a human clearly as an “ectomorph”. There are, however, some features that indicate this. The typical ectomorphic body has the following characteristics. He:
- has a slim to very thin figure
- is usually built large
- has a rather shorter upper body
- has narrow shoulders
- often has long arms and legs
- is characterized by long, thin muscles
Of course these are not all features, but on the whole they are the most common. The ectomorphic type also has a rather narrow bone structure. The reason for his thin body is his metabolism. Unfortunately, he uses the ingested food only very badly.
For this reason, people with this body type are also referred to as “poor feeders”. Due to its inefficient nutrient uptake it is very difficult to build muscle mass and fat.
If you belong to this body type and would like to gain body weight, but I still have good news for you: I have developed through years of experience and much experimenting very good strategies that you can still gain significantly in weight.
Of course, if you want to apply it yourself, you must carefully read the article through to the end.
Is the ectomorph scientifically recognized?
Science is quite divided on this topic. The answer is: Jain. The majority of science rejects the categorization of the three body types (ectomorph, mesomorph and endomorph).
In human biology, however, these body types are used to describe the anatomical structure of a human being.
Although the classification of the three body types of William Sheldon so scientifically rather is rejected, this classification is in my opinion anyway something to it.
Of course, there are infinitely many intermediate stages between the different body types. Even so, some people find it extremely difficult to gain weight because of their metabolism.
For others, the increase is extremely fast, even if they eat a lot on average. Nevertheless, the term is scientifically unrecognized and is mostly applied in the fitness scene.
Are you an ectomorph?
Since there are many intermediates, there is not one hundred percent ectomorphic body type. However, certain features indicate that you are prone to this type of body.
As I mentioned earlier, these features are a slender, tall physique with long arms and legs. It also speaks for it, if you have a narrow bones and delicate joints.
But if there are no characteristics that apply to you and you are just thin and have little muscle, there may be other reasons. Perhaps you are also part of the mesomorphic body type, which relatively easily builds muscle, but:
- take too few calories to you
- have a nutrient deficiency
- have a very stressful everyday life
- suffer from a metabolic disorder
If these circumstances do not apply to you, you are probably an ectomorph or hardgainer.
What other body types are there?
In addition to the ectomorphic body type, there are the mesomorph and the endomorph. The mesomorph is inherently strong and muscular. Being a mesomorph makes it much easier to build muscle.
You absorb calories and nutrients efficiently. Of course you have to pay attention to the diet as a mesomorph and do weight training to have a nice body.
The mesomorph has ideal prerequisites to become a successful athlete. The following features indicate a mesomorphic body type:
- Muscular, strong stature
- A so-called “V-shape”
- broad shoulders
- Relatively light muscle growth
- Big ribcage
- Pronounced cheekbones
- Strong bones
The endomorph, on the other hand, builds muscle relatively easily, but it also starts producing fat very quickly. He has an overall rather rounded appearance.
Since the endomorph attaches fat very quickly, he must pay close attention to his diet. Strict calorie counting is the order of the day when he wants to lose weight. The following features of the endomorphic body type:
- Broad, roundish appearance
- Big ribcage
- High body fat percentage
- Tends to put on fat quickly
Of course, the division into the three body types ectomorph, mesomorph and endomorph is a very simplified representation. Although there are basically these tendencies, on closer inspection there are many intermediate stages.
There are people with their bodies somewhere between ectomorph and mesomorph. Then again, there are humans that lie between the mesomorphic and endomorphic body type. In short, there are infinitely many shades of gray between each body shape.
Advantages and disadvantages of ectomorphs
After looking closer at the other two body types, we return to the ectomorph. This body type has not only disadvantages, but also quite advantages, which should not be underestimated. Let’s go through the advantages as well as the disadvantages:
- Building muscle is much more difficult
- Nutrients are inefficiently absorbed
- The energy level drops faster
- Lower stress resistance
- Higher calorie requirement
- Well suited for endurance sports
- Fat is much more difficult
- You can eat as much as you want
- Being overweight is very unlikely
As you can see, having an ectomorphic body type also has its advantages. Nevertheless, it can be very annoying if you want to gain weight, but nothing happens.
But here’s the good news: Even if you’re the ectomorphic type, you can certainly build up a considerable amount of muscle. Of course, if you do not want to do sports, you can only increase with a change of diet.
Because in the end, your body can not help but gain weight if you eat enough high-quality calories. How do you do that, I’ll show you in the next section.
Nutrition as an ectomorph
If you are an ectomorph, you have exactly two options. Either, you see yourself in the victim role and remain inactive, or you do everything to build your dream body.
And honestly. I advise you to the second option. Because you only live once, and if you feel uncomfortable in your body, then you should do something about it.
And if you’re ectomorphic, the key to increasing your diet is. While it is important for every person to eat a balanced and healthy diet, there is something else in it for you: Since it is difficult to gain weight, you need a lot more calories than the average person.
Basically, you will gain weight when you achieve a calorie surplus. The calorie surplus is therefore the most important thing for you. To achieve this you need to consume more calories than you consume.
In addition, it is very important that you eat quality, unprocessed food. Many people with the ectomorphic body type make the mistake of stuffing a lot of unhealthy stuff into themselves.
In any case, I advise you against it. Because you do not just want to gain weight, you also want to be healthy
There are enough healthy foods that have many calories. Here you will find the best food to take.
Strength training as an ectomorph
As you already know, weight training is a very good way to support your weight gain. Strength training is of course an advantage for everyone. But especially for the ectomorph, it is important to actively promote muscle growth.
Of course you can also train from home. However, it is best if you go to a gym. There you can stimulate your muscles with different exercises so that they grow.
The most suitable for this are the classic basic exercises. Basic exercises are bench presses, deadlifts, squats and pull ups. Of course, it is extremely important that you get the exercises done by a fitness trainer, if you do not have any training experience yet.
In contrast to other body types, there are things that the ectomorph needs to pay more attention to:
- You need longer regeneration pauses
- A lot of protein in your diet is important
- It will take a little longer for you to build up considerable muscle mass
Although it will not be easy, weight training is really highly recommended for you if you want to increase as an ectomorph.
Do you need dietary supplements?
Basically, with solid foods, you can naturally consume all the nutrients you need to successfully gain weight. Of course it is not always easy to eat so much. And this is precisely where supplements come into play.
To help you gain weight, you can drink so-called Weight Gainer. You have the advantage of delivering lots of calories without having to eat a lot. Such a shake makes e.g. as a breakfast quite sense. Weight gainers are mainly composed of carbohydrates and proteins.
You can either buy a ready-made Weight Gainer powder or put together your own shake. What are the pros and cons and how to prepare your shakes, you can find out here.
I hope you liked the article. Finally, I summarize once again everything that you need to know about the Ektomorph:
- The ectomorph is usually very slim, tall and heavy
- The term is scientifically unrecognized and is mostly used in the fitness scene
- As an ectomorphic type of body, you have advantages and disadvantages
- You can still gain weight, but you need a lot of calories
- Strength training supports your weight gain
- Dietary supplements are not necessary, but helpful