By now you probably know that there are three different types of body shape you can have naturally, however, did you realize that it is also really important to train specifically for your body type? Your body type is mostly hereditary, yet that doesn’t mean you are bound to your current genetics. You might not able to ever get that desirable hourglass figure if you have a straight and thin build, however, there are definitely ways that you can adapt your training to make sure you get the most of your body and get as close as possible to the body you desire!
Let’s look at the three body types
Here are the three body types you could have; Ectomorph, Mesomorph and Endomorph. To get a better idea of what these body types look like take a look at the below image:
Can you see similarity’s in your own body type? Not everyone will fit precisely into one style of course, yet you may see that there is one that you are more like than the others. Let’s break it up a bit and talk about each body type in more detail as well as how you should approach your strength and cardio exercises to further your results.
The Ectomorph is the thinnest body type, it has slender hips and shoulders, low fat and thin arms and legs. The Ectomorph may state things like, “Regardless of the amount I eat, I can’t put on weight.” As opposed to general thinking, not everyone is trying to lose weight!
Strength training for the Ectomorph:
- Use heavy weights and have lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).
- Only train 1-2 body parts per training day to avoid too much caloric expenditure.
- Aim for 5-10 reps and 6-8 sets of each exercise.
- Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.
Cardio preparing for the Ectomorph:
- Very low amount of cardio needed.
- Moderate and low-intensity bicycle rides and energetic strolls (consider them more as unwinding cardio exercises to relieve some pressure).
The Mesomorph is somewhat in the middle of the Ectomorph and the Endomorph. They can put on muscle effectively and genetically they have the perfect body type for weight training. They have exceptionally strong legs, expansive shoulders and a smaller waist. Usually, they have low amounts of fat too.
Strength training for the Mesomorph:
- The more varied the training, the better the results.
- Light, moderate and heavy weight training as well as bodyweight training with the Runtastic Results app.
- Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.
- Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.
- Add in any other strength training activity that you think is fun and want to try out, like this resistance band workout.
Cardio preparing for the Mesomorph:
- 3 days per week of cardio for 15-30 minutes.
- Mix in a combination of both HIIT training and LISS training.
The Endomorph is slightly more round and pear-shaped than the others. They will in general store more fat through the whole body, particularly in the legs and arms. It’s a lot harder for the Endomorph to put on muscle and a lot less demanding to put on weight. In any case, as mentioned previously, you can’t sit on the sofa and accuse your genetics! You can be grateful for the body you have and move in the direction of being fitter and healthier — it could take a bit more time and hard work than for the Mesomorph though.
Strength training for the Endomorph:
- Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the Runtastic Results app as well as moderate weight lifting.
- Avoid heavy weight lifting with low reps.
- Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
- After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.
Cardio training for the Endomorph:
- Incorporate cardio a minimum of 3x per week for 20-30 minutes in your target heart rate zone.
- Make your cardio training easy on the knees and low-impact (swimming, biking, hiking, walking, elliptical).
I realize this was a great deal of information, but I hope you found some of it useful! With so much information on the internet, it can be quite hard to find the right training style for your body type. This article should have given you a clear idea of which body type you are and how to train to increase your efficiency in the gym. Furthermore, remember regardless of your body type it takes hard work and determination to get your ideal body type so stick in there and the results will come over time!