In the world of training there are three body types – Ectomorph, Endomorph, and Mesomorph. The way you exercise should be based on your body type and what you are looking to achieve.
Find below explanations of each body type, and how to train based on your physique.
These tend to be people who are
- Have a delicate frame
- Lean muscle mass
- Find it hard to gain weight
- Have a fast metabolism
- Have slim shoulders
- Are small jointed
- Have a flat chest
How to train if you are an Ectomorph
Most Ectomorphs frustrations are that they can’t gain weight. It is very rare to find an Ectomorph who wants to lose body weight as they are generally slim and light naturally. If you are an Ectomorph and are looking to gain weight then first thing I would say is don’t copy someone else’s program. Why? Because they aren’t you.
A training regime should be based on your own physique and not what works for someone else as they may be a Endomorph or Mesomorph.
Workouts should be short and sweet so you aren’t burning up any more of those calories. So for Ectomorphs you are in a pretty good position as you won’t need to spend loads of time in the gym. You should be focussing on the intensity of your sessions and focus on working the big muscle groups in the body such as legs, back, and chest, and shoulders.
I would recommend to work on all major muscle groups each time you go to the gym. Don’t split your workouts by focussing on one muscle group per gym session. Work on compound movements such as squats, bent over rows, chest press, and shoulder press. You should be aiming to hit the gym 4-5 times per week and keep your weight sessions to 30-40 minutes.
Cardio is important to keep us healthy but while you are trying to gain weight you want to keep aerobic exercise limited.
People typically have a
- Soft and round body
- Gain fat easily
- Have thick arms and legs
- Strong muscles – especially in the legs
- Gain muscle and fat easily
- Stocky build
- Find it hard to lose fat
- Have a slow metabolism
- Muscles aren’t well defined
How to train if you are an Endomorph
Endomorphs generally want to reduce body fat and gain lean muscle mass. This is because they tend to gain weight quite easily. To do this their focus should be on a combination of weight training and aerobic activity.
When it comes to weight training you should include isolation exercises such as pec flys, lateral raises, and bicep curls. These isolation exercises will help improve the overall shape of the muscle you are working. I would recommend splitting your weight sessions in to 4 groups – chest, back, shoulders, and arms. The reason I have not included a leg session is because this body type tend to naturally have strong legs.
In terms of cardio, you should be making sure you do a cardio session each time you visit the gym. I would recommend doing 30 minutes of cardio followed by one of your 4 weight sessions. Your cardio can be a mix of continuous and interval work however rowing, a circuit training class, or high repetition weight blasts can be a great way to do cardio while working the muscles throughout the body.
These tend to be people who
- Have a large bone structure
- Athletic build
- Well defined muscles
- Firm body
- Naturally strong
- Gain muscle easily
- Have a rectangular shaped body
How to train if you are a Mesomorph
Mesomorphs are normally looking to maintain their body shape, or add muscle. This body type tends to respond well to starting a gym routine as they notice results quite quickly. A mixture of weight training and cardio works well for them. They can split their weight sessions in to a variety of sessions such as legs and shoulders, back and biceps, chest and triceps.
Cardio is recommended just to make sure that they don’t gain any additional body fat. This can be done with 20 minute interval training sessions.
In conclusion, I would recommend you to assess your own body type before you start your training routine. It is important to train based on your body type as this will allow results to be achieved and avoid any frustrations of not getting anywhere.
I will be writing an article on ‘How to eat based on your body type’ soon so keep posted and follow our blog.