(Updated November 2014.) There are two things we ectomorphs often forget when getting into weightlifting. The first is that when we first start taking it seriously, well, we’re still novices. We can’t exactly be expected to perform lifts that require high degrees of athleticism – athleticism that we don’t necessarily have yet. This is off-putting, because we often desperately want to get bigger without being held up for months with all sorts of posture and mobility work. Luckily, we can develop mobility, strength, stability and power simultaneously with size. But we do need to learn how to move and lift right from the get-go though, otherwise we’re setting ourselves up for building an imbalanced body that looks funky, performs poorly and is vulnerable to injury.
The second thing we often forget is that we don’t have the same bone or muscle structures that most bodybuilders and powerlifters have. Most of those guys have highly specialized bodies, accomplished both through decades of training… and also their genetics. They’re often born with bodies that suit the lifts they do. Just like the tallest guys are drawn to basketball, weightlifters typically gravitate towards the lifts that they naturally excel at.
This means that the guys you’re watching do the bench press are often the worst ones to get your cues from. The lift is very different for them—they’ve got big muscle bellies, short thick bones, stubby limbs and barrel chests. We’ve often got long tendons, long slim bones, long lanky limbs and shallower rib cages.
Taking their cues is like asking a 7’2 guy how to dunk a basketball. He may very well say “uh just reach up and put it in.”
Overall we’re just longer people. We make better decathletes than shot-putters; better quarterbacks than linebackers. Hardly anything to be upset about—it’s not like thin guys can’t kick ass at athletics and build amazingly powerful bodies. We just need to take a different approach, and it’s not the approach you’d likely see the biggest guys in the gym taking.
But if we want to be strong muscular dudes we really do need to lift. Unlike many other body types, we can’t rely on our genetics or everyday physical activities to build us any muscle. (More on that here.) So let’s talk about lifting like ectomorphs so we can turn ourselves into big burly dudes.