If you eat a lot and still don’t put on weight or lack strength and endurance, you are an ‘ectomorph’. In short, you are that skinny guy who is known to eat heaps of food and gets asked ‘how are you still skinny?’ all the damn time! Ectomorphs have a furnace of a metabolism and find it very, very hard to put on lean muscle mass. But fret not, many renowned bodybuilders were ectomorphs. Here are 5 thumb rules for ectomorphs who are trying to put on muscle.
1) Eat More. Eat Clean. Train Hard
It’s simple; to jack up muscle, you need to up your calorie intake. For example, if you are taking 400-500 calories a day, amp it up to at least a 1000 calories a day. Make sure your calories are coming from home-cooked foods and don’t binge on junk food. It will only give you a belly and dangerous levels of cholesterol. Needless to say, train hard because if you won’t, all the extra cals you are consuming will deposit as fat.
2) Compound Lifts Are Your Best Friend
Bench presses, squats, deadlifts, rows, pull ups, and dips, you better never ever skip these. Compound lifts engage multiple joints and force maximal muscle recruitment. Isolating moves are not for you right now. Stick to major muscle group targeting moves like, quad dominant, hip dominant and upper body dominant.
3) Lift Heavy And Keep A Tight Check On Your Form
A thumb rule for getting bigger is to lift heavy. But don’t try to show-off on 20kg dumbbells if you can’t lift 12kgs-15kgs with proper form. Correct form is the key to hypertrophy. Start with weights as heavy as you can and scale up only when you are confident enough. Quick fact – most bodybuilders don’t lift really, really heavy weights. They prefer weights they can most ‘comfortably’ lift and concentrate on hitting the muscle.
4) Supplements Are Good But Don’t Entirely Rely On Them
Consuming mass-gainers isn’t wrong until and unless you are using them for their intended use i.e. supplementation. They are to supplement your diet and not replace it. Most of your calorie-intake should always come from the food you eat.
5) Don’t Quit, Muscles Take Time To Grow
Skinny dudes are mostly ‘hard gainers’, putting on muscle is a task for them. But since good things never come easy, muscle growth can also be a long tedious task that demands utter commitment. Eat right, sleep well and keep focused. Results will be worth it!