The 3 Different Body Types
No two physiques are built identically, which is why we all have different sizes and shapes for our frame. Weight loss and muscle gains is a struggle for some and a walk in the park for others.
Generally, most people have a problem losing weight and they’re usually confused on what diet and exercise program should they try next. The answer always seems to be somewhere outside of themselves and the latest weight loss trend.
Weight management is not a cut and dry process for everyone and is determined by factors that are in your control and some that are not. As an example, people who stick to diets that are working for others feel that their results should be similar to theirs. This usually never works and the new diet is now abandoned for something else (see Why Changing Your Diet Style Is Irrelevant).
The main problem with all of this trial and error is that our bodies are designed completely different and we have different physique types. The three physiques types (ectomorph, mesomorph, and endomorphs) all have tendencies to store body fat and muscle based on metabolism.
Without knowing what physique type you are, you could be wasting years in the gym or spending unnecessary amounts of money on food and supplements that will never work. You will also be working a lot harder than you should and causing yourself burnout early on your fitness journey (see How to Avoid Burnout in The Gym).
The ultimate goal in terms of building your body is to add muscle to your frame while keeping body fat levels to a minimum without running into health problems. Knowing yourself is the beginning of the process and can be accomplished by understanding a little more about all the physique types.
Building The Perfect Physique For Your Body Type
If you have a higher than average metabolism and can gorge on massive amounts of calories without putting on any weight, your physique is what they describe as an ectomorph. The physique of ectomorphs tend to be leaner and taller, with longer limbs and very narrow waists and wrists. Even when these individuals put on muscle, they still will look smaller in clothes because of their dimensions.
This type of physique can be both an advantage and disadvantage as it’s easy to keep fat off but gaining weight takes a major amount of effort with the sheer amount of food that has to be consumed. They used to call these people ‘hard gainers’ because how much work they put in with the calories/workouts and not gaining much traction. In reality, muscle isn’t easy for anyone to put on as everyone has to put in that work.
The next physique type is the mesomorph or the athletic build that’s naturally more muscular than the average individual. This physique stands out the most because of the wide shoulders and narrow waist that forms a v-taper and showcases strength (see How to Build A V-Taper).
The mesomorphs would be considered genetically gifted and almost all professional bodybuilders are this body type. Because they have an easier time building muscle and keeping body fat low, they tend to do a lot of bulking and cutting cycles to prepare for the season shows or get dialed down for the beach each year.
Mesomorphs also can train more often and more frequently since their physiques recover more easily it’s harder from them to experience overtraining (see What Are The Signs of Overtraining). When it comes to doing an insane amount of volume in and out of the gym at a high frequency (5-6 days per week), mesomorphs are most likely to get away with this.
The last physique type is the endomorph, who has the largest frame out of all three body types and carry their weight around much differently than the others. Endomorphs have the largest bone structure, with larger wrists and bigger joints. They also tend to keep fat around their midsection and upper torso, which makes it a challenge to get lean, even when they’re dropping body fat levels.
The diet for endomorphs has to unlike the foods that ectomorphs or mesomorphs can consume, as endomorphs can’t get away with eating fast digesting foods or lots of carbohydrates. They also have to stay more active than others, since their slower metabolism doesn’t allow them to keep weight off easily.
While some people have to work harder on their physique than others, people with a stronger work ethic and a determination can surpass those with better genetics.
Training Regiments For Your Physique
Ectomorphs
Ectomorphs can burn many calories in the day and they tend to have a difficulty staying in a caloric surplus to build muscle. Maintain fairly low body fat levels usually isn’t the issue, but keeping weight on is problem.
This is why ectomorphs workouts should be brief and less frequent than other body types. When the workouts are too frequent, the body does not have enough time to recover and too many calories are burned in the week.
There should also be little to no cardio done in a session at any given time because of the rapid metabolism. In addition to that, the rest times between sets have to be longer to avoid higher cardiovascular activity with weights. Shorter rest times under 60 seconds keep the heart rate elevated will burn extra calories for that workout. The aim should be 2-3 minutes between sets with slower repetitions throughout the movements.
Make sure as a ectomorph that you’re performing compound lifts exclusively, as other movements that isolate your muscles will do nothing for your frame over a long time in terms of muscle growth. This is where the time wasting and spinning your wheels effort begins (see Why Compound Movements Are Better Than Isolation Movements).
Mesomorphs
Mesomorphs should take advantage of their potential by maximizing their effort with their nutrition and workouts. Since they can put on muscle easier, 4-5 workout days a week would be feasible along with a higher than average volume (12+ sets per workout). Mesomorphs can also get fat with surplus calories, but these extra calories are beneficial for putting on size and can be burned off with modest cardio work.
Mesomorphs look perfectly healthy but they may not be chemically healthy on the inside. For example, they may have six pack abs and narrow waistline, but their blood sugar or triglyceride levels may be higher than normal. Naturally fit people tend to think they can away with eating anything, but this is not usually the case. Be mindful of the quality of food that you’re eating.
Endomorphs
This body type will always be the strongest because of the denser joints and limbs, however body fat levels will be a lifelong issue. Even when the weight comes off, it’s easy for a lot of it to come back if one isn’t disciplined (especially around the holiday season).
Circuit training is the best way for endomorphs’ weight management, as circuit training is fast paced and can burn more calories than just training with weights in the gym. The rest time between sets are very short and will elevate heart levels much better.
Endomorphs will also benefit from fasted training in the morning, as this will access fat stores much easier regular cardio and can get rid of stubborn fat around the midsection (see The Benefits of Fasted Training)The diet will also have to match this lifestyle, with slower digesting carbs (vegetables and complex carbs). These would be your leafy greens, sweet potatoes, chick peas, and lentils. Protein should come from lean and quality sources whenever possible.
These three body types are the typical ones that are known by recognition, but it is possible to be a combination of either of them based on different qualities. You may have a physique that is strong and muscular with dense bones and joints (endomorph/mesomorph). Or you can be the type that gains muscle but lose it easily if you stop working out for a period of time (ectomorph/mesomorph.
Eventually cctomorphs and endomorphs can have the diet/training to match mesomorphs, they just have to be knowledgable of when to do that and who to get the advice from. You will get the best coaching results from someone who shares your body type, although a good coach can show ectomorphs and endomorphs how to look like mesomorphs.
The Wrap Up
What separates our body from one another is not just our height and weight, but more specifically our body types The different types determine how to start your bodybuilding training and prevents many of the problems that new trainees face later on. If you don’t have the perfect physique type, this won’t prevent you from achieve the body that you want.
