Compound exercises performed with moderate to heavy weights and repetitions in the range of 5-8, will activate multiple joints and the larger muscle groups, which causes the body to produce testosterone and other anabolic hormones, important for gaining quality muscle. Ectomorphs don't have to count the calories.

Can Ectomorphs build muscle?

To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.

What should Ectomorphs eat to gain muscle?

You'll just want to choose healthy sources, including fiber-rich fruits, veggies, and whole grains. To optimize your health, reach for plenty of protein, including from lean animal sources and plants like nuts and seeds. Prioritizing protein (along with strength training) will help with your muscle-building efforts.