Generally long, lean and slim, ectomorphs find it hard to build muscle mass. With a build akin to that of a distance runner, packing on size at the gym can be a difficult task.

How should ectomorphs train?

If you want to see muscle gains, personal trainer Will Purdue suggests combining three days of strength training with two days of low-intensity cardio such as cycling, swimming or gentle jogging.

Big, compound movements such as the squat and deadlift are much better for ectomorphs

“I often see ectomorphs focusing on isolation moves, such as bicep curls, which only target one area,” says Will. “Big, compound movements such as the squat and deadlift are much better for ectomorphs as they involve more muscles and give you the hormonal boost that helps build muscle. You can still use isolation exercises in your training, but aim for around 80% of compound moves to work the big muscle groups.”

What should ectomorphs eat?

A diet that’s high in calories, carbs, protein and fat will help if you want to build muscle. This doesn’t mean you can eat whatever the hell you like though! Rather, it means you can eat more of what’s healthy; think oats, wholemeal bread and potatoes, and the good fats found in nuts, seeds and avocado.

Ectomorphs should respond well to carbs, which spike blood sugar and help to drive protein to muscles

“Ectomorphs should respond well to carbs, which spike blood sugar and help to drive protein to muscles,” says trainer Mark Hughes. “Stick to the complex kind, such as sweet potatoes and brown rice. Protein-wise, aim for a minimum of 2g per kilo of bodyweight – but be wary of overdoing it.”