Ectomorph Weight Gain Program – 3 Things I Did

Guest post by Jean Lam who has a passion for body building and exercising. During his spare time, he enjoys writing on health and fitness as well as sharing tips on this common question which is how can i lose weight.

Some people have a hard time gaining weight, notably ectomorphs. Ectomorphs in particular are very thin and due to their nature, no matter what they try to do, they can’t seem to get any bigger. More often than not, ectomorphs aren’t doing the right things to grow bigger. The truth is these people can definitely add weight to their thin body frames provided they adhere to certain rules. I still remember when I was a teenager…I was so skinny that sometimes I received negative remarks. This was kind of blessing in disguise because it encourages me to get bigger and allow me to discover that I have a passion for exercising and nutrition. Muscle building exercises and proper nutrition are what made me grow bigger. Here is what I did as part of the ectomorph weight gain program.


Bodyweight Exercises

I have to admit that bodyweight exercises like pushups, pullups, dips and squats have helped me a lot in achieving my present athletic physique. These are compound exercises and solicit more than one muscle group at a time like chest, triceps, biceps, shoulders, back, forearms and legs. These exercises alone can practically give you a full body workout. For building muscle mass and density, nothing can beat compound exercises. After using these exercises for years, I began to shed my ectomorph physique.

If you’re a hardgainer, you should consider performing bodyweight exercises. To benefit from them, you need to add some intensity and feel your muscles really working. I usually do 3-5 sets of 20-25 pushups, 3 sets of 7-10 pullups, 3 sets of 7-10 dips, 3-4 sets of 25 squats. Initially you won’t be able to do that many. You need to start slowly and try to do as many repeats as you can. As your strength increases, so will your reps and sets. Train 3 times per week and vary the exercises.

Increase Calorie Intake

Your training efforts will be in vain if you don’t pay special attention to your nutrition. Proper nutrition accounts for at least 75% of your overall performance and gains. Training hard and adhering to a poor nutrition is simply a waste of time. To bulk up, hardgainers need to increase their calorie intake from quality nutrition. You’ll need the right kind of foods.

These foods include muscle building foods like wholegrain oats, brown rice, wholewheat pasta, wholemeal bread, sweet potatoes, yams, kidney beans, whole milk, cottage cheese, peanut butter, yoghurt, almonds, chicken/turkey breast, tuna, salmon, herring, white fish, beef, olive oil, flaxseeds and fish oil. You should also add vegetables in your diet like broccoli, spinach, green beans, cauliflower, asparagus, brussel sprouts and some fruits like bananas, avocados, apples, blueberries, strawberries and so on. And last but not least, drink at least half a gallon of water daily.

To increase your calorie intake, eat more frequently in smaller portions. This is important for building and sustaining muscle mass. Opt for 4-6 meals and eat them every 2-3 hours. You might have read this before and the truth is it works. Start your day with a copious breakfast as it’s the most important meal of the day.

Get Adequate Rest

If you’re training hard and eating properly but not getting enough rest, you’ll be hindering your efforts. Proper rest is crucial if you want to grow bigger. It’s during your sleep that your muscles really grow and not when you exercise. Also, adequate rest will ensure you are fit the next day for your workout. If you’re tired and sleepy, your performance will greatly suffer.

Try getting at least 7-8 hours of quality sleep each night and if you can take a 1-hour nap during the day, that will help too. Sleeping early preferably before midnight is recommended too.

There is no shortcut to the ectomorph weight gain program. Intense training, proper nutrition and rest are the foundation which will make you gain rock solid muscles and weight in a healthy fashion. You need to follow the above routine consistently if you want to gain weight and be patient.

3 Responses to Ectomorph Weight Gain Program – 3 Things I Did
  1. wikiw

    Really cool website & i also read your guide how to setup a website. Very informative and absolutely to the point.
    Well done and thanks very much..


  2. Andy

    Thanks for this, I have a question. I’m an extomorph and been training for a year and my work is based from home and I do very little activity apart from gym. I do no cardio and concentrate on compound exercises. Would you say I still need to eat like a Trojan due to my lazy life style so to speak?

    I’m about 11 stone 7 and got up to 12 stone once but I felt sick eating all the time. I have about 100g of protein a day and about 2000 calories from gainer shakes.

    I have very skinny wrists and find myself out of breath early sometimes doing reps. I also smoke 10 cigs a day so that may contribute to that.

    Any advice you can suggest is warmly welcomed or any supplements you can suggest would be great.


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