Body Type Exercise & Training

A body type is a medical classification of a individuals body shape determined by certain physical characteristics. Each body type determines what muscle building exercise, training and diet are required to improve body shape. Although training can change the overall shape of the body it cannot change the natural body type classification.

There are 3 main body types:

• Ectomorph body type

• Endomorph body type

• Mesomorph body type

Ectomorphs have naturally small muscles and often results in a thin, linear appearance. They commonly have a small waist and hip structure with narrow shoulders. The ectomorph has a very low body fat percentage and many are said to look like skin and bone.

Ectomorph Muscle Building Exercise

Ectomorphs are the true hard gainers. They need to train heavy on mainly power exercises, the big 4 exercises and slight variations of them must always be included at each workout. They need to train less frequently to ensure full recovery and growth and cut down on most aerobic activities.

Ectomorph Muscle Building Diet *

An ultra fast metabolism enables the ectomorph to eat tons of food with little or no weight gain. The ectomorph diet should consist of medium carbs with a higher protein and fat intake. The fat helps provide necessary energy requirements, the extra protein helps recover the muscles quicker. The carb intake can be medium as no aerobics should be undertaken while gaining weight, plus weight training should be brief and highly intense.

Endomorphs are often characterized with a large body, big bones, round face and heavy thighs. They commonly have a higher degree of stored fat and often struggle to burn the excess off due to a slower metabolism. Endomorphs are usually strong and getting big never seems to be a problem.

Endomorph Muscle Building Exercise

As endomorphs don't tend to struggle with size they may be better to concentrate on lighter weights and go for higher repetitions. The high intensity principle still remains true to stimulate muscular growth but training this way will help build more stamina in the muscles. Including some type of aerobic exercise 2-3 times per week may also help control body fat levels.

Endomorph Muscle Building Diet *

Due to the slower metabolism the diet should be low in aft and calories. It may be wise to eat smaller meals more often and snack more on low fat, protein foods between meals. Cutting the carb intake to only at main meals. A low carb diet is never recommended when attempting to gain muscle, however the endomorph may benefit from a moderately low carb intake when attempting to strip off body fat.

Mesomorphs are characterised with broad shoulders, narrow waist, naturally dense muscles and fast metabolism. This natural muscle man is lean, hard and has an athletic appearance. True mesomorphs have a potential to develop huge, hard muscles. In fact many top professional bodybuilders possess mesomorph body types.

Mesomorph Muscle Building Exercise

Mesomorphs don't need to worry about what training is best, any type of intense exercise tends to build muscle quickly. They also possess very fast recovery rates and as such can train hard and  frequently without over-training. Arnold Schwarzenegger is a classic mesomorph body type, he used to do up to 20 sets for his biceps alone!

Mesomorph Muscle Building Diet *

Due to a fast metabolism true mesomorphs can eat almost any food and still gain muscular weight. However they may benefit more with a diet composed of high carbs, medium fat and lower protein. The large number of muscle cells makes energy provision priority thus high complex carbs would be better.

A true body type is rare  

Not many people possess a true definite body type, many display a mixture of body type characteristics, although the one prescribed is the body type that dominates.

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