Explanation on Phenotypes: What Makes an Ectomorph an Ectomorph?

The term phenotype is defined as “The observable physical or biochemical characteristics of an organism, as determined by both genetic makeup and environmental influences.” (dictionary.com). Ones body type/structure can be placed in three phenotypes:

• Ectomorph—Naturally skinny, narrow bone structure, has a hard time gaining weight.

• Mesomorph—Naturally built, broad shoulders, can gain or lose weight relatively equally.

• Endomorph—Naturally heavy, wide bone structure, gains weight easily.

There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes.

An ectomorph has a fast metabolism and needs more calories to maintain a given weight then an endomorph. This elevated metabolism/increased need for calories could be due to a number of factors including resting metabolic rate (RMR), hormone levels (i.e. thyroid), insulin sensitivity, fat oxidation capacity, to name a few. We will not be examining the biochemical aspects that cause ectomorphs to require more calories, but rather we will go over how to set up a diet and training program geared toward “hard gainers.”

The number one reason causing “hard gainers” not to gain weight is UNDER EATING. In most cases increasing your caloric intake will lead to weight gain. No one should ever say “I’m a hard gainer and that’s that!” because in reality you just need to eat more. It is possible for everyone to gain muscle to matter what their genetic predisposition may be, it just might be harder for some than others. Let’s get into the diet
strategies for ECTOMORPHS to gain weight.