If your body type is primarily ectomorphic, you are most likely on the thinner side, with slim shoulders, and a fast metabolism. You find it hard to gain weight. To some this may seem ideal; however, with this body type you can still fall into the category of “skinny fat” or you can have a hard time gaining weight to get the shapely physique you desire.
In order to achieve more muscle mass and definition, it is in an ectomorph’s best interest to eat a dense calorie diet and do workouts that focus on larger muscle groups.
Some examples of food that are both high in calories and high in nutrition are: chicken, turkey, safflower oil, peanut oil, almond butter, dark chocolate, quinoa, brown rice, and tuna steak.
As for workouts, they should be less cardio; and more isometric, strength-based exercises, such as: bench presses, leg presses, calf raises, lying leg curls, and squats. For an ectomorph, it is all about building and maintaining muscle to get their ideal shape.
Although most people are a combination of two or more types, more weight training and repetitive movements with a dense caloric diet will yield you the results you desire.