Hard gainer ectomorph train to add muscle

Train for your body shape: The Ectomorph

Ectomorphs are typically tall and slim with long, lean limbs, and have serious trouble adding lean muscle mass. If that sounds like you then keep reading to discover how you can train smarter to build the bigger and stronger body you want

I’m an Ectomorph – so, what do I do?
About You: First things first. It’s likely you’ve always been decent at endurance sports, and while you spent most of your youth very lean (maybe even with visible abs) as you’ve got older it’s very common to develop a “skinny fat” physique. This means you have little muscle mass on your arms, torso or legs, but have a growing pot belly around your middle. The bad news is that you may feel very “out of shape” and not be very happy with how you look. The good news is that there’s some very simple fixes to shrink that belly – and add some new muscle mass to boot!

What you need to do: It’s simple – you need to start lifting weights. Resistance training is one of the very best forms of exercise to burn belly fat while simultaneously adding new muscle mass (yes, it is possible to burn fat and build muscle at the same time, especially if you’re new to lifting weights). The great news is a shrinking belly combined with new upper body muscle will completely transform that reflection you see in the bathroom mirror, and following a good training programme will have you looking more like Cristiano than Crouchie in no time at all.

The perfect plan for you is…
If you’ve never lifted weights before I’d recommend starting with the New Body Plan Six-Week Bodyweight Shred or the Six-Week Dumbbell Shred, which would be even better if you’ve a set of weights at home (there’s even an Advanced version of the Dumbbell Shred plan if you’re already an experienced lifter!).

If you have a gym membership then our latest and most innovative training programme – New Body Plan 2.0 – is out now. It’s an updated and interactive version of the original eight-week New Body Plan is for you: it’s the exact programme Jon Lipsey used to burn 10kg of fat in just eight weeks to go from skinny fat to Men’s Fitness cover model. And if it worked for him it will work for you!

And don’t forget that if you want to gain full access every single New Body Plan home and gym workout programme (and get exclusive access to all new plans as they launch, weeks ahead of the general public), as well as all our fat-loss and muscle-building meal plans, you can join Club New Body Plan for all this and more – for less than the price of a cup of coffee per week!

To find your perfect transformation plan, take the New Body quiz!
Take the New Body quiz!

10 supplements that burn fat, build muscle and boost your libido

How to get rid of a beer belly

The best chest exercises for men!

Boost your testosterone levels to burn fat, build muscle and increase your libido

7 ways to eat for fat loss and get a leaner and stronger body

The best way to get rock-hard six-pack abs – your questions answered!

The best biceps exercises for bigger arms

New Body Plan uses cookies to improve your experience on our site. For more information see our privacy and cookie policy. Accept Cookies Decline Cookies