Types of ectomorphs. Who is an ectomorph and how to live with it
Ectomorph is a somatotype identified by psychologist Sheldon, characterized by a lack of physical strength and endurance. People belonging to this type are thin, tall and have virtually no subcutaneous fat. Due to their somewhat uneven proportions, their body appears elongated, and their arms and legs are quite long compared to the proportions of other people.
The ectomorphic body type is determined by the characteristics of the skeleton - these are narrow bones, slightly elongated relative to the whole body, as well as a somewhat elongated oval face. The hands, feet and shoulders have a narrow configuration, and the muscles are thin and long, quickly atrophying. It is these features that create a certain impression of a person’s fragility, which in the case of a female figure can add airiness and attractiveness, but in the case of men, the ectomorphic body structure always provokes a desire to gain muscle mass.
Who is it
The ectomorph body type implies not only typical body features, but also determines certain psychological and characterological characteristics. The high speed of the body's metabolic processes allows this type to quickly switch between solving various intellectual problems, as well as find the necessary solution many times faster and more efficiently than other types.
The speed of analysis of incoming information and the inherent ability to establish connections between various phenomena and areas allows ectomorphs to achieve high results in intellectual work. This area of activity is also facilitated by a limitation on the other hand - comparative physical weakness, which makes them unsuitable for heavy physical loads.
The miniature body, thinness of bones and weakness of muscles formed an evolutionary survival program aimed at attention to society, sometimes even excessively. Ectomorphs are always very concerned about current social moments, and especially drastic changes and reforms, but unlike other types who strive to implement these changes or at least adapt to what is happening, ectomorphs plunge into a state of anxiety and internal experiences.
Without the physical ability to defend their own safety, ectomorphs try to be useful and understand social trends; it is easier for them to anticipate changes and do something, come to an agreement or leave, than to enter into direct confrontation, built on the manifestation of a high level of vitality and aggressiveness.
The model of social interaction of ectomorphs becomes most relevant with the development of society, because the survival of humanity requires intellectual innovations, and physical strength is already easily replaced by machines. This type of people was able to survive with all their biologically unsuitable data in the harsh conditions of the past and are now able to advance humanity further. They have unconventional thinking, originality of behavior, thoughtfulness and at the same time artistry.
Despite the apparent importance of society and people’s attitude towards it for the ectomorph, they are absolutely far from the role of the soul of the company or the leader and ideological inspirer. Rather, they are characterized by introversion, immersion in their own experiences and an exclusively narrow circle of close people, whose opinion will be important on an emotional level. They do not have a strong need for a large number of connections or constant communication, just like outside support or advice. This type tries to figure out all his tasks himself and expects the same from others, and may even show some clumsiness in showing his detachment. This does not happen because of a desire to ignore, but because of a passion for some other processes, such as work or new patterns.
In interaction, a characteristic feature is restraint, taking at the beginning of communication for good manners and compliance with the criteria of a business style of communication. Over time, especially in close relationships, this restraint can lead to the fact that close people of the ectomorph will feel superfluous.
The survival of this type is directly related to sensitivity, which often helps to understand and feel people, even despite the love of solitude. However, during emotional overload, high concentration of communication or a stressful situation, such empathy can lead to an increased level of anxiety. In addition to nervous disorders, ectomorphs are characterized by frequent ulcers or gastritis due to the fact that all aggressive emotions are suppressed and lived inside without spilling out on others. A characteristic disease is various vascular disorders, especially hypotension, against a background of general weakness.
How to identify an ectomorph
Considering that there are no pure types, this particular one is easy to recognize by its predominant features, and among other people it is quite easy to identify an ectomorph. They are usually tall people and their bodies have lanky proportions. Compared to all other types, they are distinguished by the narrowness of their palms, feet, and chest, while it cannot be said that the limbs are small - they are long, but narrow. 
In the female version, this body type beautifully transforms into a narrow waist, long neck, flexible body, but the lack of fat deposits makes the figure angular, similar to a teenager. In men, high stature is combined with a narrow waist and good muscle definition, which ultimately gives a very beautiful body with proper training.
The face is narrow, often has cheekbones and a high forehead. The lips are narrow, the skin has a pale tint, and the hair is thin and sparse, which, together with skeletal features, creates a feeling of constant pain and excessive fragility even when the person is filled with strength and activity.
Ectomorphs have little muscle mass and virtually no fat layer, which further adds to the feeling of thinness when looking at them. In general, all the features are due to the high speed of metabolic processes - due to accelerated metabolism, incoming calories do not have time to accumulate and increase physical mass, but are almost immediately processed and consumed into energy. Even if an ectomorph manages to gain weight, the first physical or emotional stress will result in metabolic processes melting both muscle and fat tissue into energy. Because of this, it becomes almost impossible for an ectomorph to gain weight, and many people put weight gain on their list of goals, in contrast to the widespread trend towards losing weight.
Muscles are always clearly visible on their body; even without special physical training, you can see the abs of any ectomorph, but this is a visual deception that has nothing to do with the strength of muscle development. Due to the absence of a fat layer, all the muscles of the body become clearly defined and create a characteristic relief, but they do not have strength and are quite small in volume. At the same time, this gives the advantage of avoiding the problem of excess weight and related health problems. Also, for ectomorphs, the stage of sports drying quickly and easily passes, which poses a problem for other types.
How to gain weight as an ectomorph
The main problem of this somatotype comes down to gaining muscle mass, which is quickly lost due to rapid metabolism. Therefore, the nutrition of an ectomorph requires a higher calorie content than for other people, and for those who plan to engage in sports at a professional level, various nutritional, vitamin and sports supplements are recommended. Protein shakes are recommended before bed to prevent muscle breakdown. Properly organized nutrition will help you increase weight through muscle, not fat. In principle, ectomorphs can gain body fat by eating an unbalanced diet or fast food, which changes metabolism, but this result is questionable, since increasing fat has a negative impact on health.
Meals should be dense and rich in all elements. You can take less care of the components of proteins, fats and carbohydrates than everyone else, since the possibility of fat deposition in an ectomorph is reduced. The recommended meal frequency is around five main meals and three additional snacks. Such frequent meals are aimed not only at supplying additional calories to the body, but also at developing a reflex feeling of hunger, which is often absent in ectomorphs. These people can last a day without food without noticing discomfort, and they can survive on tea or coffee for a week - in general, the feeling of hunger is quite rare for them, so it needs to be made a habit.
Some increase the number of meals up to eight times a day, night snacks or late dinners are not excluded - ectomorphs can use everything that is contraindicated for other types of body structure quite boldly. But an ectomorph cannot violate his diet - a couple of missed meals (as well as a couple of additional physical activities during the week) can nullify a month’s efforts.
The importance of taking proteins and fats will have to be clarified experimentally for each organism separately. Some organisms are designed to burn fat more quickly, while others process carbohydrates faster, preventing them from turning into fat. Therefore, if, having excluded fats, the ectomorph has reached a dead point in his training, then the concept should be changed.
Features of building muscle mass should include short-term training, maximum in intensity - otherwise the accumulated calories will only be burned faster without being converted into muscles. It is important to focus on pumping large muscle groups and strength exercises to get the necessary relief. Aerobic exercise (swimming and running) should be reduced to a minimum, leaving only for warming up and maintaining dynamics.
The rest regime after training plays an important role in muscle formation. Since the body of an ectomorph is prone to weight loss, it is recommended to train twice a week, while the rest of the days the muscle fibers grow, thanks to a high-calorie diet and previously directed increased load.
Often in the training room you can hear excuses in the style of “I’m an ectomorph, so I can’t gain muscle mass.” How true are such statements? How does a person’s somatotype affect his tendency to gain weight? Is it true that ectomorphs shouldn’t go to the gym at all? And finally, how should people with this body type eat and exercise properly? You will receive comprehensive answers to these and other questions in our article.
General characteristics
So, an ectomorph is just a human somatotype. It is distinguished by relatively thin bones, high endurance and frantic speed. In the gym, these people are usually called hardgainers, since they do not gain weight well.
Let's look at the problem from a physiological point of view. Our body cannot synthesize more than 250-300 g of pure muscle protein per month. Where do such powerful indicators come from for people who come to the gym and gain up to 10 kg of weight per month?
So, to gain muscle mass, an ectomorph needs to maintain a high calorie content and add an organic amount of all types of protein. Increased energy consumption is achieved.
Another important feature is scheduling. Unlike mesomorphs, who grow from any exercise performed with sufficient intensity, red fibers in ectomorphs are in great deficit relative to white ones. For their development and hypertrophy, they must create a suitable base. This means that the training process must take place in the shortest possible time with maximum efficiency. But in return, ectomorphs, like mesomorphs, get the opportunity to train more often than endomorphs do. This is also due to fast metabolism.
If the ectomorph trains for longer periods, he will definitely develop white endurance fibers. In the gym, these people are called "wolves" because they are able to produce impressive results in the mass/strength ratio and are able to perform 30% more work per set compared to other types. The preferred training style for CrossFit is workout; it allows ectomorphs to gain a clear advantage over athletes with other somatotypes.
Bottom line
Now you know how to recognize an ectomorph, and what are its main differences. Remember that this is only 20% of the result. Most of the disadvantages are easy to convert into advantages, and everything else is determined by the initial rhythm of life and habits. Believe me, ectomorphs can weigh 125 kg, and mesomorphs may not have any athletic achievements.
Somatotype is just a predisposition to a particular type of activity. And most importantly: there are no pure somatotypes. You can have the metabolic rate of an ectomorph with the overall strength potential of a mesomorph with the nutrient sensitivity of an endomorph. And vice versa... The athlete’s task is to use his characteristics to achieve maximum performance.
These are not aliens. This is how it is customary to divide people by body type. This division is quite arbitrary, since in its pure form each of these types is not very common. Nevertheless, let's try to figure out who they are, what each body type looks like, and its features. We will determine nutrition and training recommendations for each of them.
Body type is determined by genetics, but with the right training program, nutrition system, and general lifestyle, you can come to an agreement with heredity and change it.
You've probably noticed that some people, when they come to the gym, after a couple of years they already show off their developed bodies and flex their muscles, while others came as rags and stayed that way, even though they worked in the gym for two people. Why is that? So, in order not to work idle, falling from fatigue and despairing at the lack of visible improvements in body definition, it is necessary to correctly determine your type of constitution at the beginning of your sports journey. And then competently build a training system to obtain the desired result. This applies equally to men and women.
What is an ectomorph?
An ectomorph is characterized by a thin, “dry” body type. They have virtually no subcutaneous fat, but their muscles grow very poorly even with intense training. These are the people who, as a rule, do not deny themselves the pleasure of eating, but this does not at all affect their figure. They have a very fast metabolism and are not at risk of overeating. Most of the calories consumed are spent on maintaining the internal strength of the body. These people are very hardy and lead a very active lifestyle. Outwardly, the constitution of such people resembles a pencil - small shoulders, small breasts, narrow buttocks. The circumference of the chest, waist and hips is approximately the same. Long arms and legs.
Although the muscles of an ectomorph grow very poorly, with a properly planned training program and diet this is possible. An ectomorph must keep in mind that stopping training will result in a fairly rapid loss of muscle growth progress. To console them, I will tell them that ectomorphs have some of the most beautiful bodies of bodybuilders. The main thing is not to give up!
Where to begin?
With lifestyle changes. If you decide to build a beautiful, sculpted body, then you need to stop stressing over trifles, since an increase in the level of stress hormones stops muscle growth. You need to learn to relax, yoga, massage, meditation will help with this. It is advisable to maintain a nightly sleep schedule of at least 8 hours. It’s great if you can sleep during the day, at least for half an hour.
Ectomorph training process
Use short, intense split-system workouts of 40-50 minutes. With split training, the emphasis is on 2-3 body parts in one day. Training is carried out with medium or heavy weights for basic muscle groups. The number of repetitions in a set is 5-10, the number of approaches is about 7. The rest between approaches when training one muscle group should be at least 1 minute, when training different muscle groups - at least 5 minutes. Increasing the intensity of training involves increasing the working weights, but not reducing the breaks. Rest for an ectomorph is very important both during and after training. You should not train if you are tired or have not fully recovered.
Aerobic and cardio exercises should be kept to a minimum in an ectomorph’s training program. A heavy load can greatly slow down the process of muscle mass growth, since in this case all food is converted into fuel, they simply do not have time to be deposited in fat under the skin, and to participate in the construction of muscles.
Ectomorph diet
It is possible for an ectomorph, although difficult. Although usually 2-3 meals are enough for a person with this type of constitution, if it is necessary to gain weight, the number of meals must be increased to 5-7 times a day - every 2.5 - 3 hours. The food portions are average, you shouldn’t overeat every time, then these 5-7 portions simply won’t fit in you. Meals should also be high in protein, especially after training. When creating a diet, it is necessary to take into account the following ratio of food components: proteins should be at least 25-30%, carbohydrates - 50-60%, - 25-30%. That is, the basis of the daily diet should be carbohydrates. This doesn't mean you have to live on sweet buns alone! 90% of food should be of natural origin. Otherwise, you will acquire unnecessary subcutaneous fat and problems with the pancreas! When choosing foods, you should give preference to slow carbohydrates - pasta, rice, buckwheat, legumes, etc. Vegetables rich in fiber will improve digestion, but it is better to eat fruits with low sugar content - kiwi, pear, apple. Drink a lot - at least 2-2.5 liters per day. Periodic fasting days give good results - you can fast once every 2-3 weeks on water or kefir.
When playing sports, and bodybuilding in particular, it is very important to know your body type: mesomorph, endomorph, ectomorph or mixed. Depending on it, the training program and nutrition system should be built. Only by taking these features into account will you be able to achieve good results in building your body.
The concept of human somatotype
Somatotype is a type of constitution of the human body, which is characterized by certain features of the development of its skeleton, muscles, as well as subcutaneous fatty tissue, genetically determined by the peculiarities of the metabolic processes occurring in the body.
The founder of the somatotyping system, W. Sheldon, proposed the main body types: ectomorph, mesomorph, endomorph. The proposed theory of the main somatotypes of the human body is based on anthropometric measurements using photographic techniques.
The concepts “mesomorph”, “endomorph”, “ectomorph” were borrowed from embryology and correspond to the names of the germ layers:
- endoderm - inner layer;
- mesoderm - middle leaf;
- ectoderm - outer layer.
In accordance with the theory of embryo development, endoderm gives rise to the development of internal organs, mesoderm - muscles, bones and blood vessels, ectoderm - hair, nails, nervous system and brain. W. Sheldon identified seventeen dimensions, which were calculated on a seven-point scale and described using three main indicators.
Body types according to W. Sheldon
- Mesomorphic (1-7-1). A type of person with proportional body development, good physical development and mental stability.
- Endomorphic (7-1-1). People with excessive development of internal organs and excess body weight due to fat deposits.
- Ectomorphic (1-1-7). This type is characterized by poor development of internal organs, low body weight, fragility and sophistication.
If individual criteria are equally identified in a person, the physique is qualified as mixed (1-4-4).
General characteristics of the main types of body constitution
Each type of body constitution - ectomorph, mesomorph, endomorph (photos below) - has its own, unique characteristics.
Representatives of ectomorphs are energetic and hyperactive, but not strong and resilient enough. They are thin, have narrow shoulders and chest, and elongated limbs. The neck of representatives of this type is long and thin. Their muscle mass is poorly developed, their joint apparatus is small, their bones are narrow and thin. People belonging to this somatotype, without exhausting themselves with various diets and physical activity, have a weakly defined layer of subcutaneous fat. Due to their accelerated metabolism, gaining weight and building muscle is a big problem for them.
Mesomorphs have a slender figure. Their osteoarticular apparatus is of medium size, the limbs are proportional to the body. The fat layer is evenly distributed throughout the body. An efficient metabolism allows them to easily build muscle or lose weight when using physical activity.
Endomorphs are characterized by natural strength and endurance, but can often experience bouts of fatigue. Representatives of this type have a round body shape with a predisposition to obesity and excess weight. Wide hips and narrow shoulders combined with a high waist give them a pear-like figure. A slow metabolism creates problems when losing excess body weight.
Advantages and disadvantages of each body type
Whatever somatotype dominates in a person (mesomorph, endomorph, ectomorph), it has its advantages and disadvantages.
The low muscle mass of ectomorphs is the cause of flat chests and boyish figures in women. Men of this type must make significant efforts in diet and exercise to gain muscle mass. Over the years, the metabolism of ectomorphs slows down, which is often the reason for gaining excess weight if diet and exercise are not followed.
Being a mesomorph is a great luck, since representatives of this somatotype can easily lose weight and gain excess weight, without making such significant efforts in diet and physical activity, unlike other types.
To lose weight and achieve the desired result, endomorphs will have to put in a lot of effort. They will not be able to lose weight on diet alone. To achieve your goal, hard training is also necessary.
Somatotype and health
Due to the structural features of the body, mesomorphs, endomorphs, and ectomorphs are prone to various diseases.
Mesomorphs are predisposed to diseases of the gastrointestinal tract associated with low acidity, respiratory diseases and low blood pressure.
Ectomorphs more often suffer from atherosclerosis, liver diseases and diabetes, as well as various metabolic disorders.
Endomorphs often have high blood pressure and also suffer from gastrointestinal diseases associated with high acidity.
The vast majority of the population does not belong to specific somatotypes; ectomorph, mesomorph, and endomorph are expressed to varying degrees in the constitution of their bodies. How to find out whether a person’s physique matches existing somatotypes and not make a mistake? For this purpose, special verification methods, indexes and various tests have been developed.
Wrist index
As noted above, only a small percentage of people have a specific type of body constitution (mesomorph, endomorph, ectomorph). How to determine your body type without delving into atlases and making calculations? This method was developed by G.A. Solovyov. This technique provides information about the thickness of the bones of the skeleton and is called “Determination of the Solovyov index (wrist).” To do this, you need to measure the circumference of your wrist at its thinnest part.
- Radiocarpal index in men. Mesomorph, endomorph, ectomorph men have wrist circumferences of 18-20 cm, more than 20 cm, less than 18 cm, respectively.
- Radiocarpal index in women. Endomorph, mesomorph, ectomorph women have wrist circumferences of more than 17 cm, 15-17 cm, less than 15 cm, respectively.
Body composition testing
In addition to simple testing methods, there are various types of body composition testing to determine the somatotype (mesomorph, endomorph, ectomorph). The test shows the relationship between the level of subcutaneous fat and muscle mass.
The most commonly performed tests are:
- Skin fold testing. In different parts of the body, the thickness of subcutaneous fatty tissue is measured using calipers, which is used to calculate body composition.
- Testing a body immersed in water. The technique is based on weighing the human body in the usual way and in water. The residual lung capacity is also determined. Next, the necessary calculations are carried out using a special formula.
- Electrical resistance test. This determination method is based on different levels of resistance of body tissues (in particular, adipose tissue and water) to the electric current passing through them.
Having determined the type of constitution (mesomorph, ectomorph, endomorph), girls and boys who want to achieve certain results in improving their own figure are required to follow some rules of physical activity and diet that correspond to their somatotype.
Features of training and diet for ectomorphs
This type of people, given the high level of metabolic processes taking place in their body, should build physical activity in such a way that the number of calories burned is minimal. The basis of their training should be basic exercises. Each workout is carried out in strength mode for one basic exercise.
Strength loads, increasing working weight, repetitions and approaches are carried out gradually and in stages. A very important point is rest between workouts: the body must fully recover. The loads should be intense, but short in duration.
The diet should be high in calories, with frequent meals, high in complex carbohydrates (50-60%) and plenty of fluids (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight.
Features of training and diet for mesomorphs
Since mesomorphs adapt well to all kinds of training programs, to achieve good results they need frequent changes in the pace of strength exercises combined with a constant change in the number of repetitions. A good effect is achieved by combining basic exercises at a fast pace with formative exercises.
Since muscle growth is not a problem for this type of person, the diet of a mesomorph should first of all be balanced. The protein content should be about two grams per kilogram of body weight.
Features of training and diet for endomorphs
Since endomorphs easily accumulate fat, the main point is high frequency of training. A positive effect is achieved when working with light weights and minimal rest between approaches. High intensity training is very important.
The endomorph's diet should be balanced, but with less calories. Fats should make up no more than fifteen percent of the diet, carbohydrates - no more than thirty.
Conclusion
The article discusses important questions about the characteristics of a person’s physique: the main somatotypes (mesomorph, endomorph, ectomorph), how to determine the somatotype, the advantages and disadvantages of each body type, features of training and diet for each. This allows everyone to draw conclusions and decide on the tactics and strategy for developing their own body.
A correct assessment of the constitution of your body (mesomorph, endomorph, ectomorph), as well as the processes occurring in it, will allow you to develop an optimal plan for working on its improvement.
It's time to talk about those who have been going to the gym for years without success and cannot get their progress off the ground. But it is these people, thanks to their perseverance, who know nutrition, exercise techniques, endocrinology, etc. better than others. And all because, if they moved their rails, they did it in such a way that in a short time they leave behind all other somatotypes. Is ectomorph a curse or a gift for an athlete?
General information
Ectomorph is one of the main pronounced somatotypes. According to its evolutionary structure, it is adapted for long-term uniform loads and a constant influx of calories and energy. Therefore, the answer to the question of who is an ectomorph is a farmer, a typical farmer who grows wheat. Due to this, he also developed a low tendency to store fat. However, this is evolutionary. In the modern world, such evolutionary adaptation has rather disadvantages than advantages. But at the same time, all the main characteristics of an ectomorph can be used as advantages in sports:
- Metabolic rate. The ability to increase exclusively dry mass.
- Independence from the glycemic index. Allows you to complete your diet with fast carbohydrates, in particular sweet ones.
- Low content of red muscle fibers. Allows you to get a long-lasting figure due to indestructible white muscle tissue that is resistant to.
- Low anabolic background. Better preparedness.
- Low cholesterol content. Less risk of getting “athletic heart”.
And this is not a complete list of the advantages of this somato-group.
Distinctive characteristics
To understand and determine that you are an ectomorph, you need to know the distinctive characteristics of your somato-group, which will allow you to more accurately plan your own training and nutrition. It is quite possible that it is precisely because of the incorrect definition of key characteristics that have been modified due to the modern pace of life that you cannot achieve significant results.
To understand who you are, look at the table of typical expressed characteristics of an ectomorph.
Note: the editors remind you that in the modern world there are practically no pure somatotypes. And this may well mean that you are a half-ectomorph and half-mesomorph, and it’s far from a fact that you took the best from each somatotype. Therefore, training and diet planning should still be done taking into account metabolic rate and susceptibility to stress, and not based on stereotypes about what an ectomorph looks like.
Meal planning
Ectomorphs have super-fast energy, which burns calories too efficiently. This can make it difficult to gain weight easily, which is a disadvantage for anyone aspiring to become a bodybuilder. For some, this becomes not only a problem in sports, but also a problem in life, as it interferes with maintaining a normal body mass index.
As with any fitness program, diet, training and rest will be equally important for an ectomorph, and diet may even be a little more important.
Diet will be very important for the ectomorph to gain quality mass. Ectomorphs can take advantage of the nutrients in “dirty” foods than other body types, since body fat will not show up as easily when dieting is disrupted. Of course, it's good to stick to quality sources of protein and healthy fats as much as possible, but sometimes it's okay to indulge in a cheeseburger or a slice of pizza. They will not be deposited as a layer of fat. But still, despite this, you need to be careful about the calorie content and glycemic index. Since it is the manipulation of these factors that allows progress to move forward
No matter how strange it may sound, it is precisely because ectomorphs strive to imitate mesomorphs and endomorphs in their training that they cannot gain muscle meat. After all, they have a shock-absorbing layer of fat, which can produce excess testosterone, and therefore help correct mistakes.
Power training
There is nothing easier in strength training for an ectomorph. They should be as intense and heavy as possible, but at the same time quite energy efficient. This means heavy exercise, low repetitions, and plenty of rest. Everything to load the muscles, but not to use up all the glycogen.
Rest time should be kept within 2-3 minutes as much as possible. Rest days can be spread out over the entire week, with at least one rest day between the last day of work and an additional superset workout. How do you know how training an ectomorph differs from training a mesomorph and an endomorph?
Endomorphs
An endomorph should focus on burning as many calories as possible to reduce body fat during strength training. Rest time should be as short as possible between sets. Moderate weight should be used.
The main challenge of an endomorph is to reduce body fat to reveal the muscle that lies underneath. Many endomorphs need to do 45-60 minutes of cardio exercise at least 5 days a week to lose enough fat to show off their muscles.
Mesomorphs
A mesomorph is right in the middle of the spectrum and can usually be classified as quality mass or reduce body fat relatively easily. Once the desired body appearance is achieved, a mesomorph can usually simply maintain it by making sure to continue to exercise regularly and live a healthy lifestyle.
Mesomorphs should train firmly with moderately heavy weights with rest times between 90-120 seconds and can get away with the same amount of cardio as an ectomorph.
Bottom line
Despite all of the above, the most famous world-class athletes are ectomorphs. Thus, Arnold Schwarzenegger, the most famous bodybuilder from the group of ectomorphs, for a long time was unable to find the right combination between training and nutrition plan to start growing. Despite all this, albeit with the help of doping, he was able to beat other famous athletes, among whom were endomorphs and even mesomorph Lou Ferigno, who was many times larger than the iron Arnie.
Therefore, if you have an ectomorph body type, then do not despair. Instead, learn to use your features as an advantage. But your most important advantage is thin bones and the absence of a tendency to gain excess fat. It is they who distinguish you on the beach from other trained guys and girls, and most importantly, it is thanks to them that you can create a greater strength/mass ratio, since you will always be smaller than an athlete with similar strength indicators, but belonging to a different somatotype.
