i just got done reading the article on the 3 body types. I have been working out pretty steadily for the past couple years and am still pretty much a skinny bastard. My buddy who works out with me is now a beast. Could anybody share with me your workout routine who has the same body type??

Ectomorph: Has smaller muscularity and little body fat. Has trouble filling out and often looks ripped, but with little sweep to the muscle. Has a bony structure and exhibits little muscularity. Ectomorphs are not ideally suited for bodybuilding, but there are a number of highly successful ectomorphs in competition. Ectomorphs may build some muscle density, but they will still appear long and lanky. On the positive side, ectomorphs can take in a large amount of carbohydrates and still have low insulin sensitivity, unless they create sensitivity themselves through a prolonged poor diet.

Ectomorph

Diet

Ectomorphs cannot train or eat like the majority of people. If they do, they will appear stringy and flat. An ectomorph needs lots of carbohydrates to load up on glycogen. Starchy carbs are best, but lots of greens should also be eaten. Ectomorphs should also eat more frequently. Eight meals a day is not a stretch for an ectomorph. Each meal should contain lots of protein with a moderate amount of fats. Food does not stay with an ectomorph for long; nutrients cycle through rapidly, making frequent feedings a must. An ectomorph might not need to deplete carbs very long. The ectomorph should reverse the carb up cycle, using only two days of depletion and up to six days of slow carb loading. Ectomorphs naturally stay harder and they have a tendency to not hold water. For this reason, they need to eat calories, burning fat through exercise instead of through caloric restriction.

Training

Ectomorphs respond to training with heavy, low rep sets with a minimal number of total sets per workout. Keep the intensity of each set high, and utilize a long rest (2-4 minutes) between sets for recovery. Keep to the basics and avoid high reps and supersets. Ectomorphs need to resist the urge to increase volume because it increases metabolism and depletes glycogen. They need to get lots of sleep and try to recover completely between training sessions to maintain lean tissue gains, rather than entering a state of overtraining.

Cardiovascular work is a key to body fat loss. Unlike an endomorph, who needs to diet harder and do less aerobic exercise, ectomorphs are better off getting lean through cardio, rather than sacrificing calories. Doing longer, slower cardio is best for this type. The goal is to burn fat stores, not rev up the metabolism. Typically, an ectomorph’s metabolism is already fast.

thanks man. i appreciate it.