When I first started lifting weights I was overwhelmed with the sheer amount of different workout programs, diets, and supplements that were out there. There were so many conflicting training programs and diets available and of course every one made good points. After awhile of trial and error I finally realized that they all were right. The trick was I had to find out what worked for my body type.
Everyone has a body type. We are either ectomorphs, mesomorphs, endomorphs or somewhere in-between. My eye’s really opened once I found out what body type I was and my training took off.
My body type is ectomorph or what most body builders call hardgainer. When I first started working out I was 130lbs. I worked my but off for months before I found out about body types and only gained 1 pound. I assumed that I wasn’t working out long enough so I trained longer. After about a yr I still did not gain one pound.
I realized that training longer wasn’t working for me so I started training with more intensity for a shorter period of time. Since my body type is more ectomorph than mesomorph I focused more on long rest periods, calorie intake and no more than 20 mins of cardio twice a week. After the change I went from 132lbs to 165lbs with only 8% body fat.
Typical traits of an ectomorph:
• Small frame and bone structure
• Flat chest
• Small shoulders
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ectomorphs need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easy for them.
Typical traits on a Mesomorph:
• Hard body with well defined muscles
• Rectangular shaped body
• Gains muscle easily
• Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.
Typical traits of an Endomorph:
• Soft and round body
• Gains muscle and fat very easily
• Is generally short and “stocky”
• Round physique
• Finds it hard to lose fat
• Slow metabolism
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
Different body types require different training methods and diet plans. What’s your body type?
These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.
No matter what your body type you can build a ripped, muscular physique. Even the skinniest of guys can bulk up. You just have to be willing to put in the hard work and it can be done.