Your specific body type is solely dependent on genetics, to look and feel your possible best you can work on making the best of your body type…
Your specific body type is solely dependent on genetics, to look and feel your possible best you can work on making the best of your body type and this is easiest if you know your body type and you are informed on what exercises work best for your body type.
Body types, or more scientifically speaking, somatotypes are divided into three categories namely: mesomorphs, ectomorphs and endomorphs. Most people are predominantly one somatotype, but we all have characteristics of two and sometimes even all three of the somatotypes. For instance you may be classified as an endomorphic-mesomorph.
Mesomorphs are naturally athletic looking and add muscle with relative ease and gain or lose weight without much effort. Typically they have longer torsos, shorter limbs and tend to be strong athletic types. They are bursting with energy and tend to do well in explosive sports that require power and speed. Mesomorphs typically have broad shoulders and an upright posture naturally. Mesomorphs are also blessed with with fast metabolisms. Mesomorphs are prone to gaining muscle and potentially fat if they are negligent with their exercise and diet habits.
-The exercises that work best for Mesomorphs include full body movements, not focusing too much on particular muscle groups.
-Mesomorphs are able to incorporate more high intensity workouts into their routine with short rest intervals and therefore experience greater levels of fitness.
-Mesomorphs should complete 3-4 full body training sessions per week, and these sessions should be a combination of strength (resistance/weight training) and metabolic work (cardiovascular high intensity interval training).
-Keep the volume of every session low; 4-5 exercises with 3-5 sets (depending on fitness levels) of between 6-12 reps each.
Typically tall, thin and longer limbed ectomorphs are often referred to as ‘hardgainers’. They struggle to put weight on and have an even harder time putting on and maintaining muscle mass. They’re not genetically predisposed to it. In order to overcome nature, they must load up at the gym and at in the kitchen. Ectomorphs can eat whatever they want and never seem to gain any weight.
Depending on specific goals Ectomorphs should be doing large compound (multi-joint) exercises with heavy weights to elicit the greatest gains in muscle size and strength. Ectomorphs suffer from a genetically specific trait where their muscle fibre arrangement is of such a nature that they will find it more difficult to add size like an Endomorph or Mesomorph.
Examples of the best exercises for Ectomorphs: Bench Press, Pull-Ups, Deadlifts, Thrusters, Squats and Overhead presses 9the big compound movements)
-Ectomorphs should rest for longer periods of time (60-90sec) and focus their training repetitions between 5-10, and make sure they are working at 80%+ of their heaviest possible 1 repetition maximum.
-Ectomorphs should not disregard or neglect cardio exercises. Use of explosive movements like burpees and short sprints at the end of their workout a few times per week will boost their level of cardio fitness without negatively impacting their muscle gains.
-Focus on heavy lifting training sessions using two upper and two lower body workouts per week.
-Also focus on 3-4 big compound movements per workout and avoid all metabolic training.
-Ectomorphs take longer to recover so be sure to take a day off between sessions.
Endomorphs are naturally more heavy with a wide bone structure and higher amounts of fat in the body. Gaining weight is not a problem but losing fat is challenging for an Endomorph. Endomorphs must typically make a conscious effort to keep in shape as they have the ability to gain weight faster. . They need to go hard, fast and often in the gym paying strict attention to nutrition.
-Endomorphs should be combining training methods by doing both weights and Cardio intense exercises to elicit the best results. The most efficient way to maintain or lose weight is by burning as much calories as possible through the day to create a Caloric deficit, exercise can help this in many ways.
-By doing Compound movements at a moderate weight, with cardio in between such as skipping or burpees we are using as many muscle groups as possible, with as little rest as possible (less than 30sec). This will ensure a high heart rate, ensuring that you stimulate your sluggish metabolism.
-Endomorphs need to keep their metabolic rate as high and active as possible in order to maintain or lose weight, examples of training for Endomorphs are: Jump Squats, Push-Ups, Burpees, Lunges. Combining these movements with a High Intensity Cardio exercise like skipping or sprints would work best to shred any excess weight or help maintain a healthy weight.
-Endomorphs need to keep the volume of the training session high with 6-9 exercises of 4-5 sets. The rep ranges should be 8-10 on main compound exercises and 8-15 reps for accessory work. Be sure to use pairing exercises, tri-sets and mini circuits.