12 Training Tips for Skinny Fat Ectomorphs

12 Training Tips for Skinny Fat Ectomorphs

So you want some more solid training tips to follow and take it to the next level?

A lot of guys reading this website probably fall into the skinny-fat ectomorph category. Generally speaking that means they are tall with narrow shoulders and a wide waist.

As a result, they tend to look thin even though they have a muffin top. You know you fit into this category if you’ve ever been described as lanky. The problem with these guys is that they tend to get the same advice that is given to typical skinny ectomorph guys.

They are told to eat tons of food to gain mass – only problem is that usually leave the skinny fat ecto looking fat.  That’s why we’ve put together this article today – to finally help that underserved portion of the bodybuilding community.

They can’t follow the same rules that the typical ectos and endos follow – they need their own training tips tailored to their body types. See below for 12 tips on how to make solid progress as a skinny-fat ectomorph.

12 Training Tips for Skinny Fat Ectomorphs

12 Training Tips for Skinny Fat Ectomorphs

Cycle your Carbs

A lot of guys who are skinny-fat tend to be sensitive to carbs. That means their bodies have a higher likelihood of storing those calories as fat rather than muscle. As a result it’s important to cycle carbs so that they are consumed when they are needed.

On days where you are going to the gym focus on eating more carbs and less fat. However, on rest days consume fewer carbs and more fat. This will help balance your hormone levels and make sure you store less fat.

Enough With the Cutting and Bulking

Unfortunately skinny fat guys tend not to have the best genetics when it comes to storing excess calories as muscle rather than fat. As a result, traditional bulking diets aren’t always the most effective way to go.

They tend to lead to a lot of extra fat being stored instead of muscle and as a result the cut that follows tends to take a long time and results in a lot of muscle loss.

Instead, very gradual changes need to be made to the diet – small calorie deficits or surpluses – depending on goals. That way skinny-fat guys can be sure that surplus is being stored as mucle and not as fat.

Stop Trying to Get Abs

Don’t try to cut down to under 10% so you can get abs. Skinny-fat guys generally have very little muscle which means they need to cut A LOT in order to have visible abs. As a result they are left looking like starving orphans rather than bodybuilders when the cut is done.

Instead, cut down to 12-13% and then focus on bulking for awhile. There is no sense in having six pack abs when you have very little muscle mass.

12 Training Tips for Skinny Fat Ectomorphs

Give Yourself Recovery Time

Skinny-fat guys tend to have much slower recovery times. This is partly because their longer limbs result in an extended range-of-motion on most exercises. Therefore if you are giving yourself very little recovery time between sets and constantly training to failure you won’t be doing yourself any favors.

Instead, make sure you give yourself enough time to recover. This might mean you aren’t able to perform as many exercises but it beats having your cortisol levels spiked as a result of overtraining.

Mix in some Bodyweight Exercises

Free-weight exercises like squats, deadlifts, bench press, overhead press and rows are great exercises for building mass. However, you want to make sure you don’t forget about bodyweight exercises. These include dips, pull-ups, chin-ups, handstands and pushups. In addition to being effective mass-builders they also help you control your bodyfat levels.

When these exercises begin to get difficult it will force your body to lean out a bit more.

Add some Isolation Exercises

Skinny-fat guys tend to have tiny arms, which means you are going to want to spend some time doing direct isolation work. While compound lifts are still the best mass-builders, failing to do isolation exercises could leave you with stick arms.

If you have small wrists as most skinny-fat guys do, use a thick bar to help build size in your forearms and improve grip strength.

High Intensity Interval Training is Your Friend

Forget about marathon conditioning sessions which involve 45 minute runs on the treadmill. These won’t necessarily burn fat and might even result in muscle loss.

Instead focus on high intensity exercises like sprints or hill runs. They will fire up your metabolism and burn a ton of fat without messing with your muscle mass.

Stick to your Program

You need to make a certain lifestyle change. Don’t go into the gym with very little energy or motivation and expect to transform your body. A lot of skinny-fat guys just have little intensity in general in their lives, likely a result of having an easy life.

You need to change that by bringing more energy and intensity to your workouts, diet and lifestyle. Only then will you start to see a corresponding shift in your appearance.


Train like a Bodybuilder

Forget about training exclusively with low-rep powerlifting systems. It’s acceptable to do this occasionally but you will see much better result if you train at higher ranges like 8-12 reps focusing more on overloading the muscle over time.

12 Training Tips for Skinny Fat EctomorphsFocus on your Upper Body

This one shouldn’t be too difficult given that most guys skip leg day anyway. You need to keep in mind that right now your waist is wider than your upper body and that’s a problem! Focus on building up your chest, shoulders, upper back and lats.

This will make you look wider in the upper-body and give your overall body a much more aesthetic look. Exercises like pull-ups, incline dumbbell press, rows and overhead press will help you get the look you want.

Focus on Boosting Reps

If you are only able to bench press 185 for 6 reps, start with that. Keep working at this weight until you are able to do 3 sets of 12 reps, then increase the weight by 20 pounds. This will likely take you down to 4-5 reps. Start the process over again, staying at this weight each week until you are able to do 3 sets of 12 reps.

This will result in a program where you are training at a variety of rep ranges which will help kick start muscle growth.

Use a Testosterone Booster

If sentences like “building muscle faster” scare you or you don’t believe in the benefits of supplementing with a proven formula then STOP reading right here, this paragraph is NOT for you.

Testosterone is responsible for a lot of essential things in the body and one of them is muscle growth. Guys with higher levels of testosterone will have an easier time building muscle than those who are not so fortunate to have high testosterone levels.

A lot of skinny fat guys tend to have low testosterone levels. Even though they might not eat huge calorie surpluses they still tend to store a lot of calories as fat rather than muscle because they don’t have the right hormone balance.

Do you want to make more gains than you previously thought possible? Are you tired of muscle and strength plateaus? Do you want to stay healthy and build muscle at the same time? Do you want to avoid dangerous steroids but still increase your testosterone levels?

With higher testosterone levels all this is possible and we found the most effective way to do that is by taking in a legit testosterone boosting supplement that will increase the natural testosterone production in your body.

You will experience some of the great benefits that come along by having superior testosterone production

The great thing about a natural testosterone booster is that it uses all-natural ingredients that are proven to boost t-levels. As a result, you will experience better muscle growth, lower body fat and more energy in general.

Most of my friends and colleagues are now using a product like this and it seems to be have gotten really popular amongst bodybuilders and athletes.


Take advantage of these training tips for ectomorphs, follow them and sooner than later you will no longer be skinny fat ectomorph, remember it’s a journey building your dream physique have patience good things come slowly.

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