The human body can be broken into three distinct body types, ectomorphs, endomorphs, and mesomorphs. Everyone falls into one of these three categories. Your body type is the hand in which you were dealt, what you do with it is completely up to you. Some were born lean, some were born fat, but all were born with the ability to shape their body.
Genetics determines what type of body we have, but don’t let genetics have the final say. There are things you can do to fight back.
The same kind of training will not work for every body type. Just as different trees require differing amounts of water and sunlight, differing body types require different stimuli in different amounts. No one program can effectively train all three body types. Some people need lower reps, and more rest, while others need higher reps and shorter rest periods. It all depends on you and your body.
WHAT ARE THE DIFFERENT BODY TYPES?
Ectomorph: These are your run of the mill “skinny guys.” Ectomorphs have small frames, small shoulders, flat chests, and very lean frames. They are your classic “hardgainer” and find it difficult to put on mass.
Mesomorph: These are your naturally “athletic” looking dudes. Mesomorphs have broad shoulders, lots of muscle mass, and are relatively lean and gain muscle easily.
Endomorph: Endomorphs are generally short and round. The have a slow metabolism and generally find it hard to shed fat. They gain weight easily, unfortunately, this comes in the form of fat more often than not.
Ectomorphs need big, compound movements as their bread and butter.
High rep work is best. Because of the higher percentage of slow-twitch muscle fiber, the ectomorph can do more reps at relative intensities than other body types.
Longer rest periods between sets (3-5 min)
More frequent workouts. Because they recover faster, the ectomorph needs to work out more than the other body types.
Ectomorphs can even get away with 3-4 full-body workouts a week.
Diet is extremely important! Eat, eat, eat… then eat some more!
This is the most coveted body type. Depending on your goals, lots of different training methods will help you see results.
Compound movements should be the base of your training.
Isolation movements will help to bring up any lagging body parts.
Utilize different training methodologies. High intensity, low intensity, high volume, low volume, explosive reps, tempo sets, short rest intervals, long rest intervals.
A 3-4 day a week split should suffice. Break up the workouts to focus on certain body parts each day (ex. Monday-bench, chest, shoulders. Tuesday-squat, quads, hamstrings, glutes. Etc.)
Mix in some cardio (or circuit training) to keep off any fat. Mesomorphs gain muscle quickly but also have a propensity to gain fat.
Compound movements are the base for an endomorph's program.
Circuit training is ideal for endomorphs. Pick 3-5 exercises and go through each one with no rest between exercises. Rest 2 minutes between circuits.
HIIT is very important to aid in fat loss.
Diet is crucial to the endomorph. Minimize the carbs and choose fats wisely.
No matter what body type you have now, with a little planning and a whole lot of hard work, you can create the body you want.
JUST A BIT OF LIGHT READING FROM YOUR FREINDLY SKIMBLER
Interesting, but is there really any science behind this?
I am an absolute Mesomorph. Big results from moderate effort. That's not to say i dont strive to improve.
I have the utmost respect for endo and ecto body types that manage to change in spite of their genetics. Their results are far more impressive than any i may achieve as they are that much harder to gain.
Okay so I'm new today and looking at this, I'm an endomorph
I'm a definite endomorph. I have to be absolutely disciplined to combat the natural tendencies of my body. It's more than worth it though.
Hey! Do these categories apply equally to men and women? I wouldn't know honestly which category I would fall into...
Definately an Endomorph here... and my work schedule over the past couple of weeks (all 12 hour graveyard shifts) hasn't been helping...
Most part endomorph, small part mesomorph. Building muscle and stamina comes quite easy to me, but the muscles are hidden under a thick layer of insulation. I have the mesomorph's more delicate bone structure and the endomorph's short limbs. I need to stick 100% to a proper diet to lose any weight at all and even then the weight-loss is reeeally slow which of course is discouraging.
Im mostly endomorph but im slightly mesomorph too cause i gain muscle mass really easily
I'm an Ectomorph stuck in a Endomorph's body but hoping to be an Mesomorph...so what does that make me?
Thanks for the information. Im going to do some research myself. Is this more for men body types though? Thanks again
Ectomorph - lol I just read about this few days ago and find myself fitting so perfect in it.
Usually nobody is 100% just this or that, but we all are more into one of these three.
Scotty, I just have one "problem" with your tipps: I love running and cardio lol... I even start on 10km events and half-marathons.
Ectomorph here! Any workout suggestions? I'm running 3 of the programs at once right now, 2 for building muscle and 1 yoga one for flexibility
Hi Scotty, could you give an example for a good workout for an endomorph? I've done a lot of googling but I'm not sure about exactly what would be the best. Circuit training with weighted compound movements or weighted compound movements PLUS bodyweight circuit training?
What I've read so far is that muscle building is the most important for endomorph's, to boost metabolism. What's your opinion?
I'm a little bit of all!! JK! I used to be thin until I got married... but I'm naturally husky so I'll never be very thin!