Do you train hard and see little in the way of muscle gain? How about an endless toil in the gym, struggling to lose fat? The chances are, you're going about it all wrong. The real way to hit your training goals is adapting your plan to your body type.
It all starts with genetics! Your body type dictates the type of training program you need. There are 3 different body types and each one is completely possible to get into shape. The important thing is to follow recommendations to get at least some results and to not harm yourself.
We are always interested in self-improvement and we understand the importance of having a healthy and in-shape body, but it all hinges on the right approach.
Ectomorph
Are you the naturally skinny type? Do you seem to stay the same weight no matter what you eat? Then you’re probably an ectomorph. Ectomorphs have very high metabolisms and process food into energy rapidly.
If you’re looking to put on mass and muscle, steer clear of long distance runs. Heavy amounts of cardio will only encourage your supercharged metabolism. Instead, increase your time lifting. Gravitate towards compound moves that’ll hit as many of your muscle groups as possible. Additionally, you have to eat. I mean eat a lot. Chances are that if you’re an ectomorph, you’re not getting nearly enough food. You should be aiming to get around 3000 calories a day. So hit the gym and eat up.
STRENGTH TRAINING FOR THE ECTOMORPH:
Train with heavy weights and 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.
Mesomorph
Are you a mesomorph? Are you naturally fit? Do workouts seem to show quick results? If so, lucky you. Mesomorphs put on muscle the easiest out of these three types. They also are naturally able to gain and lose weight with relative ease.
While mesomorphs may have it easy, they can overly rely on their naturally athletic build and fall out of shape. Mesomorphs still need to workout to stay in shape. These workouts need to be focused to create a well-built physique. That means no skipping leg day.
You should be aiming for consistent workouts and healthy eating. Your caloric intake should be around 2500. Lastly, emphasize power moves and sprints to capitalize on your already muscular build.
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.
Endomorph
Endomorphs are naturally bigger guys. You tend to pack on muscle and unfortunately fat too. The bad news is that this fat tends to stick around. Usually, endomorphs will store their excess weight in their lower half (i.e their belly). Losing weight and staying fit takes the most dedication from endomorphs.
So how do you reach your goals? Endomorphs need to have a well-balanced workout plan and diet. Weight training on the upper body emphasizes your best physical attributes while cardio and interval workouts burn stubborn fat. As your diet is concerned, focus on lots of vegetables, healthy fats, and limited carbs. Your caloric intake is going to be much lower than the other body types, somewhere around 1700.
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.
We are always interested in self-improvement and we understand the importance of having a healthy and in-shape body, but it all hinges on the right approach.
Are you the naturally skinny type? Do you seem to stay the same weight no matter what you eat? Then you’re probably an ectomorph. Ectomorphs have very high metabolisms and process food into energy rapidly.
If you’re looking to put on mass and muscle, steer clear of long distance runs. Heavy amounts of cardio will only encourage your supercharged metabolism. Instead, increase your time lifting. Gravitate towards compound moves that’ll hit as many of your muscle groups as possible. Additionally, you have to eat. I mean eat a lot. Chances are that if you’re an ectomorph, you’re not getting nearly enough food. You should be aiming to get around 3000 calories a day. So hit the gym and eat up.
STRENGTH TRAINING FOR THE ECTOMORPH:
Train with heavy weights and 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.
Mesomorph
Are you a mesomorph? Are you naturally fit? Do workouts seem to show quick results? If so, lucky you. Mesomorphs put on muscle the easiest out of these three types. They also are naturally able to gain and lose weight with relative ease.
While mesomorphs may have it easy, they can overly rely on their naturally athletic build and fall out of shape. Mesomorphs still need to workout to stay in shape. These workouts need to be focused to create a well-built physique. That means no skipping leg day.
You should be aiming for consistent workouts and healthy eating. Your caloric intake should be around 2500. Lastly, emphasize power moves and sprints to capitalize on your already muscular build.
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.
Endomorph
Endomorphs are naturally bigger guys. You tend to pack on muscle and unfortunately fat too. The bad news is that this fat tends to stick around. Usually, endomorphs will store their excess weight in their lower half (i.e their belly). Losing weight and staying fit takes the most dedication from endomorphs.
So how do you reach your goals? Endomorphs need to have a well-balanced workout plan and diet. Weight training on the upper body emphasizes your best physical attributes while cardio and interval workouts burn stubborn fat. As your diet is concerned, focus on lots of vegetables, healthy fats, and limited carbs. Your caloric intake is going to be much lower than the other body types, somewhere around 1700.
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.
