MUSCLE UNIVERSE​

Ectomorphs have to work harder on the weights in order to gain a toned physique.

 

Are you the type?

 

You’ve got the build of a marathon runner – lean, but short on muscle. It can be hard to pack on size despite hours in the gym.

 

What’s going on?

 

The same research that’s so flattering to mesomorphs shows that some individuals fail to respond to strength training. The worst ‘responders’ in the study mentioned above saw no change in their regulation of myogenin – a key gene responsible for muscle growth – while others on the same programme saw theirs spike by 65%.

 

What you might be doing wrong

 

Three days of strength training should be coupled with two days of low-intensity cardio. Effective abs exercises include the ‘captain’s chair’, the bicycle crunch and ab crunches while sat on an exercise ball. First, ditch the treadmill. ‘Ectomorphs often gravitate to long, slow distance work, but it’s the worst thing they can do,’ says Purdue. And it may be tempting to pack your routine with classic bodybuilder moves such as the biceps curl, but that’s another mistake, says Purdue. ‘I often see ectomorphs focusing on isolation moves, whereas big, compound movements such as the squat will involve more muscles and give you the hormonal boost that helps build muscle. I still use isolation moves, but they’re supplementary to the main workout moves – 80% of moves should be working big muscle groups.’

 

What you should be doing

 

‘Compound movements, sets in the eight-to-12 rep range and quite a lot of volume are what you’re looking for,’ says Purdue. ‘So a system such as German Volume Training is ideal.’ Popularised by muscle expert Charles Poliquin, GVT prescribes ten sets of ten reps in key moves such as the bench or squat. And there’s no need to live in the gym to put on muscle – quite the contrary, in fact. ‘If you’re working out four, five days a week you’ll be speeding up your metabolism too much,’ says Hughes. ‘I tend to limit my ectomorphs to three workouts a week, keeping the actual training time after a warm-up to 45 minutes or less.’

 

What to eat

 

In terms of nutrition, a diet that is high in calories, carbs, protein and fat will aid you in your quest for muscle gain. This should not be mistaken for eating precisely what you like. Rather, it just means you should eat more of what is healthy. Good news: you don’t have to steer clear of carbs such as oats, wholemeal bread and potatoes. Fats found in nuts, seeds and avocado will also bring about the right results. ‘Ectomorphs should respond well to carbs, which will spike blood sugar and help to drive protein to their muscles,’ says Hughes. ‘Stick to the complex kind, such as sweet potatoes and brown rice.’ Aim for 2g per kilo of bodyweight per day of protein minimum, but be wary of overdoing it.

 

What else?

 

‘It’s important for ectomorphs to use supplements properly,’ says Hughes. ‘I’d advise a carb/protein shake to drink before and during your workout, and either another one or a good meal afterwards.’

 

Money moves

 

The deadlift is your best friend: people with long arms should find it relatively easy, and it uses the entire body so it’ll pack on mass. Although squats and benching will do wonders for your physique, taller ectomorphs might find them difficult. ‘Your longer levers might give you trouble getting below parallel in the squat,’ says Purdue. ‘That’s when I recommend the leg press.’