We all fall into one of the three main main body types (called somatotypes) – ectomorph, endomorph or mesomorph. You could say that getting our body type is like playing roulette. Some get the body that is lean and slim, some get the body has the ability to build muscle, and some are…well, not so lucky, and get the endomorph type. But even though your genetics determine how you will look, there is no need for you to worry, because you can transform your body with hard workouts and good nutrition.
The first thing you need to know is that not all workouts are created the same. And not every workout will work for everybody. Some trainees react better to high volume, others to low volume, some react to very heavy weights, while others need moderate weights. That being said, all three somatotypes need a different approach.
Let’s take a look at the characteristics of every body type
This body type is what we know as a “skinny guy”. People that belong to this type have thin bones, narrow shoulders, small waists and have real hard time gaining muscle mass.
This body type is the exact opposite of the ectomorph. People in this group have large bones, large waists and are generally round. They have an easy time gaining mass, only the mass they gain is mostly water and fat with some muscle. Because of their slow metabolism, they have a real hard time losing fat.
This body type is what we know as “athletic”. Mesomorphs have broad shoulders, relatively tiny waists, thick bones, and they can gain muscle just by looking at the weights.
Training for the different body types
Ectomorph: The ectomorph’s training need to revolve around the compound movements such as squats, deadlifts, bench press, barbell rows, military press etc. Also because ectomorphs carry a great percentage of slow twitch muscle fibers, they will get the greatest benefit from doing high reps. Higher reps with heavier weights require longer rest periods between sets.
Also, ectomorphs will benefit from higher frequency workouts, if they keep their cardio to a minimum, rest well and consume enough calories.
Endomorph: Endomorphs will benefit from volume work. Doing 12-15 sets per bodypart is a usual practice among endomorphs. In conjunction with the weightlifting program, endomorphs will benefit more from cardio than any other body type. A 4 day split routine should just fine for this group.
When it comes to nutrition, endomorphs need to watch their carbohydrates very closely as they tend to gain fat easily. With the right diet and more work in the gym, they can become pretty muscular.
Mesomorph: When it comes to building muscle, mesomorphs do it the easiest. A simple 3 or 4 day split will work just fine if the workouts are intense enough. Because they carry a large percentage of fast-twitch muscle fibers, mesomorphs will greatly benefit from lower to moderate reps (5-8 reps) and heavy weights.
They can add some cardio to keep fat at bay, and should also watch the carbohydrates as they can also gain relatively easily.
Spend some time to plan your workouts and diet. With these two big puzzles solved you can build a great body regardless of your body type.