Ectomorph Training: A Full Body Routine for Building Mass

If you’ve arrived at this article from a search engine then you’re probably keenly aware what the ectomorph body-type is and are looking for information on how to train and build muscle mass with your slender frame. If so then you’re in luck – I have just the routine for the ectomorph and it’s one that targets the full body.

The reason I recommend a full body routine is because as an ectomorph you must workout every muscle in your body, including various supporting muscles, as it is the quickest way to add mass to your frame and start adding some serious bulk.

Using isolation exercises which target individual muscles won’t achieve the kind of full body muscle stimulation that major compound exercises like the bench press, deadlift, squat and bent over barbell rows achieve with ease.

It boils down to this: The more muscles you work, the bigger you will become.

It may seem like common sense but many slender guys in the gym spent hours training just their biceps, chest, triceps, and use only the popular machines. This isn’t going to build the sort of mass you desire and I advise you stay away from isolation exercises and machines all together.

Here’s the full body routine that I advocate for the ectomorph:

The exercises involved in the routine are:

  • Bench Press
  • Squat
  • Deadlift
  • Bent-Over Rows
  • Overhead Press

This routine follows a 2-day split and works your entire body:

Monday

  • Squat
  • Bench Press

Friday

  • Deadlift
  • Bent-Over Rows
  • Overhead Press

I advocate 10 reps for 3 sets on all exercises. This is a great program to follow for the beginner and will add some great mass to your frame within 6 months.

It’s crucially important to eat right when you are an ectomorph – you will need to consume more calories each day than your body needs. A rough calculation that I find works is to multiply your entire bodyweight in lbs by 12, and then plus 200. That will provide you with the number of calories you should be eating to feed your body with enough surplus calories to grow, but not so much that you end up getting fat.

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