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How to stop being so scrawny!

The Male Crap Genetics workout programme

How can you overcome genetic disadvantages?

Well not everybody is blessed with a bodybuilders genetics. Nor is everybody 100% naturally anabolic. Many people have to combat tough genetic disadvantages in order to build lean, hard muscle mass. Today I am going to touch on Ectomorphic body-types, their ideal way of training, diet and supplementation.


So what does this word Ectomorph mean and what does it mean for me?

Ectomorphs have a very hard time acquiring new muscle mass, and are typically classified as “hard gainers.” Small muscles, low body fat, lankiness, long legs and arms, and narrow shoulders are all characteristics of an Ectomorph.

How Should An Ectomorph Train?

Ectomorphs will respond best to training that focuses on heavy weights and low reps. Max-OT is a great program for Ectomorphs to build a good base frame – as it focuses on increasing not only size, but strength as well. Max-OT focuses on training in the 4-6 rep range, low total volume, and 2-3 minutes rest between sets which in turn allows the individual to train very intensely!

Unlike Mesomorphs, Ectomorphs should train no longer than 45-60 minutes in a given workout – as this will most likely lead to overtraining. Ectomorphs don’t have a special genetic make up like Mesomorphs do that allow them to train for a longer period of time.

Due to the fact that Ectomorphs already have a low body fat percentage, cardiovascular training is completely out of the picture. Ectomorphs should have a main focus on gaining as much lean body mass as possible, and excessive cardiovascular training is simply setting one’s self up for failure.

What Should An Ectomorph’s Diet Be Like?

Ectomorphs should eat a diet rich in overall calories (preferably 700-800 calories over maintenance) as their metabolisms are extremely fast. A protein rich diet is very crucial for Ectomorphs to progress in this sport. Calorie dense foods such as peanut butter, oatmeal, olive oil, steak, eggs, and milk should all be incorporated into an Ectomorph’s diet for optimal results!

It is also imperative for Ectomorphs to eat very frequently – preferably a meal every 2 hours. This will create an anabolic environment and guarantee the muscle cells have enough nutrients to properly rebuild and grow!

What Should An Ectomorph’s Supplementation Be Like?

Ectomorphs should obviously stick with the “basics” which were discussed previously (whey protein, creatine, multivitamin). Although there is no supplement for a proper diet, dedication, and proper recovery, Ectomorphs will benefit from more “advanced” supplements to aid in the building of new muscle mass!

Pre Workout

These “advanced” supplements include:

Nitric Oxide Products:

Nitric Oxide increases blood flow to the muscles which will deliver more nutrients to muscles, thus increasing the size of the muscle when subject to stress (training). Nitric Oxide also enhances recovery – allowing you to recovery more quickly from your workouts!

My favourite Nitric Oxide product is a tie between Controlled Labs White Blood and BSN NO-Explode, which won “Muscle builder of the year” and “Nitric Oxide product of the year” in Bodybuilding.com’s supplement awards!

Weight Gainer:

Due to the fact that Ectomorphs require a large surplus of calories, they may find it extremely difficult to eat 6-7 meals daily. That is where weight gainers come into play.

XTend BCAAs:

BCAA (branched chain amino acids) play a key role in maintaining and building muscle tissue. They are easily absorbed by the body and are basically the building blocks of protein! BCAA also improves recovery and enhances endurance drastically!

My favourite BCAA product is SciVation Xtend, as it contains BCAA plus Citrulline Malate and Glutamine – which work hand and hand in improving recovery and building muscle!

Creatine Ethyl Ester (CEE):

Creatine Ethyl Ester (CEE) is s creatine monohydrate with an ester attached. It is more easily absorbed by the body than creatine monohydrate, which allows for better results.

My favourite CEE product is by far SNS Creatine E2, as it has superior absorption and bioavailability. Expect a large gain in muscle mass, strength, and increased recovery while taking this product!

Female Crap Genetics workout programme

So what body-type are you?


If you require information on finding out your body-type and ideal training programme, nutrition plan or supplementation guide then get in contact with myself and let us discuss your free initial consultation and full needs assessment.


What are some of your genetic advantages/disadvantages?


You may find a certain trade that runs within your family, for example a barrel chest and barnyard back. You may find it advantageous that your family have always had well rounded deltoids as your ancestors had “boulder shoulders”.

That said, you may find with this large portioned upper body, your family have always had skinny legs. But they may be strong and so you just need to keep working low rep ranges and heavy weights accordingly to make them GROW!

Anything is possible with the right willpower, determination and dedication.

For more information on genetics and how you can help lose fat, build muscle and get an amazing physique drop me a message.

Or if you’re ready for a life changing transformation leaving your genetic disadvantages behind browse the programmes below tailor made to suite your needs!


Male – Crap Genetics Workout Programme


Female – Crap Genetics Workout Programme


Have a great weekend folks.

– Coach SLF.

P.S. Keep your eyes peeled on your emails for my next 10 Week Transformation and “Project Peach” programme.

More info coming soon!

10 Week Transformation coming soon...


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