Learn About and Train for Your Specific Body Type
Everyone and their mother obviously know that training and exercise is beneficial to anyone and everyone. Why people don’t train on a regular basis is beyond me, but that’s a different story. This article is dedicated toward body types. What? Well, in a nutshell, everyone’s body, technically, is different. There are three different kinds of body types, and I will discuss each one in detail and how training and nutrition are different for each. That’s right folks, not everyone is the same, and despite what the personal trainer at Bally’s will have you believe, the same style of training does not apply, or work, for all people.
Let’s start. Here are the three different types of body types: Mesomorph, Ectomorph, and Endomorph
Mesomorph Body Type
Mesomorph bodies are regarded as those with a genetic gift, or advantage. This type of body is more inclined to gaining muscle mass quite easily. Mesomorph body types are usually very athletic looking and are aesthetically pleasing to the eye (jacked, ripped, and cut up), and walk with a very good posture. Mesomorphs can build muscle faster than any other body type and can also lose fat much faster than other body types, when eating right that is.
Training for the Mesomorphic Body Type
Scientifically speaking, the best form of training for a Mesomorph would be lifting heavy weights with a great power output (explosive training). Different strength-building exercises should be utilized in each and every training session targeting every muscle in the body with heavy weights to increase size and strength. Cardio exercises should still be performed, but kept to a minimum. 2 days a week of cardio would be good to keep fat down and muscles ripped, and definitely no more than 3 days a week of cardio. 30-40 minutes for each cardio session is ideal for Mesomorphs. Intensity should be kept at a high intensity to focus more on the fat burning process rather than the chance of minimizing muscle mass.
Diet for the Mesomorphic Body Type
Protein, protein, and more protein. Protein is the key to muscular success for us Mesomorphs. Ingest mostly protein into your body with a moderate amount of good carbs (low glycemic, natural carbs), and an even more moderate amount of fat (don’t count fat out; we need it to survive and to help push our bodies to the next level). Keep the food clean and natural; best advice I can give ya.
Endomorph Body Type
This body type is more prone to gaining fat. These body types usually have a soft and squashy look to the eye, and it is harder for endomorphs to lose weight. Endomorphs are generally big boned and have broad shoulders as well as a broad back, so if they put their minds to it and stick with a good workout regime and dietary plan, they can be some nasty lookin, ripped up motherf*’ers. See, it’s not so bad to be fat, as long as you know how to get it off and make the most of your body type.
Training for the Endomorphic Body Type
Weight training should be kept at a high rep type of workout, since training the muscle with aerobic type training is best for burning off fat and increasing metabolism. Each muscle should be hit with compound strength training exercises as well as isolation exercises for each muscle, but still keeping the exercises in the 10-15 rep range to keep the workout cardiovascular as well as toning and some strength addition. Cardio is a big plus for endomorphs. 5-6 days of cardio work is recommended for endomorph body types. 45-60 minute sessions should be incorporated into each cardio/workout session and different type of cardio exercises should be utilized (see my running article, “The Best Running Techniques†for some ideas).
Diet for the Endomorphic Body Type
It is best to eat about 7 or 8 small meals through the day; seriously. This type of eating increases your metabolism, and every time you digest your meals, you are burning calories, so it’s an added bonus. Keep each meal to about 200-300 calories. Concentrate more on protein and carbs, and keep fat to a bare minimum, especially saturated fats.
Ectomorph Body Type
Ectomorphs are referred to as “hard-gainers.” What does this mean? This means that in order for Ectomorphs to gain muscle, it takes A LOT of hard work and dedication. This body type usually carries small muscles as well as a very low level of body fat.
Training for Ectomorphic Body Type
HEAVY WEIGHTS. Can’t preach it enough. All compound strength training exercises daily with heavy weight and low reps. That’s not all though. With the heavy weight training, you also want to be doing hypertrophy training, which is about 8-10 reps of each isolation exercise to give the muscle some fill. Rest periods between exercises should also be taken into consideration. I recommend that you rest about 2 minutes before each exercise so that you can get a lot of rest and use a lot of weight for the duration of each exercise.
Diet for Ectomorphic Body Type
EAT, EAT, EAT, EAT, and after that, EAT some more. You skinny bastards have metabolisms faster than a bullet. You need to constantly be eating. When you’re not hungry, eat. If you just ate and you\’re full, eat some more. Keep the foods extremely clean and natural, and eat a lot of protein, a lot of carbs, and a fair amount of fat (more so than Ectomorphs and Mesomorphs would be eating.)
*pictures credited to http://www.kheper.net/topics/typology/somatotypes.html
December 13th, 2007 at 6:26 am
EAT, EAT, EAT, EAT, and after that, EAT some more. You skinny bastards have metabolisms faster than a bullet.
Love it.
That is what I had to do put put on weight.
There is a lot of hard word ahead of you if you are a “hard-gainer” believe me I know, so if you are thinking of Building Mass Muscle follow the steps above to start off with and you should be on the right path.
Excellent info.
December 13th, 2007 at 7:19 pm
Hello…. i was searching for low glycemic recipes and i came across your post and it is definitely the most sensible thing i have seen in a long time, and in my opinion you got something good going here, i have to get my friends to subscribe to your post about Be Your Body Type.
February 9th, 2008 at 10:54 pm
Hi…. i was searching for low glycemic recipes and i came across your post and it is definitely the most sensible thing i have seen in a long time, and in my opinion you got something good going here, i have to get my friends to subscribe to your post about Be Your Body Type.
February 11th, 2008 at 7:03 pm
Hey!…I found your site via Yahoo! when i was searching for low glycemic recipes, and this post regarding Be Your Body Type really sounds very interesting to me.. Thanks.
March 30th, 2008 at 11:50 am
For starters, being an ectomorph myself, I don’t take kindly to being called a “skinny bastard”!! I noticed you didn’t call endomorphs “fat bastards”…
Secondly, I’m not trying to be some iron pumping incredible hulk. I’m in great shape and essentially have 1% body fat. I’m toned, run three marathons a year.
I’m quite content knowing that I will NEVER crack the 160 pound barrier…I’m 138 right now – and I look great!!
April 12th, 2008 at 3:37 pm
I think this is a great article and one many should take note of.
I have a Mesomorph Body Type and really enjoy fast muscle gains.
I have always wondered why other people with other body types don’t seem to achieve similar results doing similar work outs.
April 20th, 2008 at 6:15 pm
wow anthony 1% body fat? even professional bodybuilders consider going under 4% percent for more than one day (usually a competition day) extremely dangerous to one’s health. and that’s even assuming that your not going to do intense physical activity. running a marathon with 1% of body fat and living to tell about it is physically impossible.
April 21st, 2008 at 6:43 am
I like the information you’ve posted here=) haha “skinny bastards” classic=) Great work. Remember the kind of carbohydrates and fats are essential for a growing muscular frame. Essential fats should come from fish, eggs, dark chocolate and milk/animal bi-products. Your carbohydrates should come from the complex and refined range including breads and cereals, whole grains. Examples include: rices, pasta, cereals, breads, veges and even fruits. Also protein for anybody undergoing resistance training should be consumed in quantities of 1.5 to 2 grams per kilogram of bodyweight.
Look forward to reading future articles.
Nathan
May 4th, 2008 at 12:40 am
“It is best to eat about 7 or 8 small meals through the day;” Wow i heard five but never that much. very interesting article and interesting advice. thanks!
May 8th, 2008 at 4:40 am
EAT,EAT,EAT,EAT,EAT…blah blah blah,this article,especially part for ectomorphs was written by idiot I think…if u want to write article like this,u should know a lot of information about this topic,not only to repeat stupid sentences as all the people do…
May 19th, 2008 at 4:03 pm
I am more Mesomorph then anything but am female so the type of training they suggest dies NOT work for me. I decided to test by doing Heavy Reps, Id start lower and increase till I was at my max…I began to look like Arnold! People asked if I was using roids due to the naturally muscular build which just seemed to bulk more and more. I finally stopped training all together and let the muscle shrink and began to gain more fat. I let m,yself got for almost a year to get to the fat size I wanted then began Circuit training. I leaned out and got my old physique back….So LADIES..if your Meso..Dont train heavy unless you like that manly look!
Patricia
May 19th, 2008 at 4:04 pm
This advise is way off! Who wrote this article?
May 19th, 2008 at 4:21 pm
Hey Patricia… this article was definitely written for males, by a male. I agree with the statement “Dont train heavy unless you like that manly look!”
May 19th, 2008 at 5:03 pm
Its funny though cause not all women will get that bulk look. A woman with an Ectomorph frame could train heavy to help her add some shape to her body and put on some lean muscle mass. A women with Endomorph and Meso should stay away from heavy training. I learned this on my own Physique and from training others *I’m a trainer @ an all womens gym*. For most women I would say Circuit training is best and not on machines…they just heap you cheat and limit your movement. I hate the gym Curves for the fact that they have sucked soo many women into believe that doing 1 circuit once a week is good enough! Its not…not if your trying to Achieve a goal!
May 19th, 2008 at 5:05 pm
Great Site btw, I’m finding tons of interesting articles!
I’ll be book marking this!
May 19th, 2008 at 6:35 pm
Thanks for the information! Each year, I seem to be more endomorphic and my metabolism continues to slow down. The 7-8 small meals is great idea and will speed up my metabolism. I’ll share the information on http://www.sugarshun.com/.
May 21st, 2008 at 3:42 pm
Hardgainers should also learn to do heavy, high rep breathing squats, it is the closest thing to a miracle exercise for gaining weight and building muscle mass for hardgainers. Good stuff. http://www.hardgainers-weight-tips.com
June 9th, 2008 at 4:26 am
The way this is written suggests that the author is uneducated (no references to back up the claims, childish use of english etc…). Also, he assumes that everyone is after cosmetic improvement, rather than boosted sporting performance, or better health.
Personally I would rather ask propper scientists for my health advice.
I think this is a classic case of the author having more ego than brains.
June 20th, 2008 at 4:37 pm
in high school i was 6 foot 5 and 153 pounds! Lol. No kidding. I was a total ectomorph, and on top off that my family was poor so there was a lack of good food, and i played basketball, 45 minutes for lunch break, and hour for baskteball practice and an hour of pick up ball monday through friday and 4 hours of pick up ball saturday and sunday.
Anyway I quite basketball at age 19, got into wieght lighting and boxing and at age 32 i am 253 pounds of muscle, that is exactly 100 pounds! I owe it all to hitting the weights properly int he gym, staying away from teh machines and doing the core weight training excerses
July 17th, 2008 at 2:50 pm
haha. You can barely be walking with 1% body fat let alone be running a marathon. You are either very wrong in your calculations Anthony Robinson..or full of poop.
This is general info regarding body types, and is good as it is aimed at a general audience. I am a boxer who works a hard 6 day a week routine, and am likely in the middle of ectomorph and mesomorph. Lean frame, but tend to build lean muscle quickly. A lot of that may due to proper training, eating and recovery. Important elements to be considered in anyones routines.
September 3rd, 2008 at 3:27 am
GREAT! Article!!
It’s perfect explanation fro what each body type should do.
September 18th, 2008 at 4:01 am
If my girlfriend eats very less and gains weight very fast, does that mean she’s endomorph? Swimming did wonders for my her. Helped her get in shape in under a month with 4-5hours of swimming/week. But it’s the only thing that actually worked.
November 11th, 2008 at 10:27 am
You guys take things way too much to heart. These are guides, not the end all instructions. For gods sake, just read it, absorb it, then move on to something else, read it, absorb it, and form your own ideas. Hell, even test everything out and see how it works for you, not everyone is exactly the same. Obviously everyone has access to the internet, so people will post up “stupid” things, as you see them. Take it with a grain of salt, that skinny bastard line made my morning, cause i have always been a skinny bastard with high metabolism, so funny.
November 24th, 2008 at 7:25 am
Iw seen some comments of girls who said this is not correct and some simmilar things…this article is just 4 mens!i was endomorph type fye years ago…right now im more athletic but still have some of endomorph characters…right now im gonna take the advice and start to eat 7 small meels…
February 8th, 2009 at 3:17 am
Hello, i was wondering what my body type is. First off, My arms are really thin. I am not a hard gainer because i have more fat than I want. I use to be over weight and dropped about 40lbs in about 4 months while gaining a lot of strength. on top of all that I can easily gain muscle in my major muscle groups and make progress while keeping fat gain moderately low with only 30min of cardio a week. When I first started working out, I gained muscle size with only about 60g of protein a day with about 1200 calories a day. I think I am getting fat but everyone tells me that it doesn’t look like fat but it looks like i am buffing up. I gained like 50 lbs in a year and can still fit in my jeans. Everybody compliments my posture and assumes I go to the gym. I have thin arm bones, I gain muscle and lose fat easy, but i have big hips.
What body type am I?
February 8th, 2009 at 3:19 am
Oh the 50lbs gain is from trying to build muscle
September 1st, 2009 at 7:05 pm
this is a great post and gives great info of different body types
February 22nd, 2010 at 5:28 pm
[...] Human beings fall into 3 major body types: endomorphs, ectomorphs, and mesomorphs. For a better understanding of the 3 types, see this article. [...]
May 1st, 2010 at 12:05 pm
I an on the heavier side but I gain muscle quickly
I have been stronger than most of my classmates all my life does that mean I’m in between endo and mesomorphs?
August 12th, 2010 at 1:28 pm
He’s missing one big point with the ectomorph body type:
Our bones and joints are relatively thin and light. We can’t handle the real heavy weight he’s recommending. Yes, we need that to get big, but we’ll hurt ourselves if we lift that heavy. I can make an “OK” sign with my right hand and put my left wrist inside the ‘O” part. Tell me my wrist and hands will be able to stand the pounding of lifting 200+ pounds.
Not gonna happen.
September 28th, 2010 at 7:58 am
I used to be a “Skinny Bastard” until my metabolism went to hell and I went from 135 lbs to 175 lbs in one summer. I had been hovering in the 170-175 range since then until I one day I hit 182. Then I started P90X, and 4 months later, I’m 162 and falling.
I guess I was in the transition phase from Ectomorph to Endomorph? Because I wasn’t gaining fat easily, but I wasn’t burning it, either. Or maybe when an ectomoph sits on his ass all day at work, then goes home and sits on his ass, even a “skinny bastard” would put on weight?