Everyone knows that lanky guy at the gym that just can’t seem to put on any muscle. No matter how intense the workout, or how long he tries; he can never seem to put on any weight. In fact, if he stopped working out altogether he would probably become even skinnier! If this narrative sounds all too familiar, you are probably an ectomorph! No that has nothing to do with your sexual preference- ectomorph simply means that you are chronically lean. While the bigger guys may say that they are jealous of the fact that you can devour a whole box of donuts and not gain an ounce, they have no idea the struggle that comes with trying to put on real muscle at the gym. For men with this body type, there are a few very simple rules that you should follow in order to defeat this fast metabolism. (learn more about these methods in Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding)
- Focus on large muscle groups
Though leg day may not be pleasurable and may be the last body part you want to focus on, big muscle groups like this are a must if you want to build up a good muscle base. Because muscles in the legs and butt make up such a large portion of the large muscle groups, training legs really gets the testosterone pumping. This will lead to a bigger punch when you decide to hit chest and biceps later on in the week. Yes, it’s true, working legs will lead to more muscle growth in other areas of the body.
No this isn’t some “get big quick” steroid that will “rapidly grow muscle”. And don’t worry, you can find at nearly any store that sells simple nutrition supplements for under $10. L-carnitine is a nutrition supplement. Because ectomorphs have such a fast metabolism, many times the body will begin to devour muscle in order to use it for energy. In order to prevent this, L-Carnitine directs your body to target fats instead of muscles when looking for a quick energy fix, this will prevent all of your hard work from being taken away by your own body.
- Eat, Eat, Eat
This one is obvious! You need to find a way to slow down that fast metabolism. Eating nutrients every 3 hours or so is the best way for your body to recognize it can begin storing nutrients and putting it towards a base for you to build muscle upon. While this may seem easy, it can become extremely difficult to keep chowing when you are already feeling full! Protein is an obvious must but sometimes the local nutrition store isn’t always the cheapest option. Though there are a thousand different opinions on which protein is best, Whey Protein has always been a trusted brand among the many athletes. On Amazon, you can get free delivery on Whey for $17, this takes out the retail fee that your local store might add on and save you a few bucks. If you want to be a little more cost effective you can buy a 5-pound bag of Synth-6 saving you an additional dollar per pound.
Regardless of any substance you buy that promises results, any gym rat that has ever gained real muscle mass knows what it really takes is mental toughness and dedication above all. Even when you don’t feel like doing leg day, getting up in the morning to take your vital nutrition, or are feeling t0o full to make sure you are getting plenty of protein, you have to dig deep and keep your end goal in mind. These tips are only part of the solution on your quest to break out of that lanky body! Tips for guys with big bodies coming soon…!