So for best results, follow these principles:ġ. If I could sum up the principles the mesomorph should follow it would be a combination of the principles for the ecto and the endo. If you enjoy running, biking, basketball or whatever you do as a hobby, try to increase these sessions to no more than twice a week. That being said, don’t go overboard with the KFC and Arby’s just make sure that you are getting plenty of calories and that a good majority of those calories are from protein.Ĥ. You need to be taking in pretty much anything that gets put on the table. This one is simple: eat more calories than you burn. Since you should be in the gym more than an hour, you will need to make your sets and reps count, so don’t slack off in the gym or you won’t get results.ģ. I know it will be tough if you are all amped up on Jack3d or whatever your favorite pre-workout powder is, but the truth is, you need to be conserving your energy and calories.Ģ. Here is what to aim for if you are an ectomorph:ġ.

Since the key concern of the ectomorph is gaining weight, the training principles for the skinny guy are going to be pretty much the exact opposite of the principles the endomorph should be following. Get creative with this one, because its going to be tough to stay motivated in this area.

Finally, be sure you are including cardio exercise such as running, biking, swimming, shadow boxing, or whatever gets your heart rate moving and burns the calories. You will need to eat as cleanly as possible and aim for balance between fat and carbohydrate intake with a higher protein intake.ģ. After this point you are probably just wasting your time.Ģ. The more muscle you have the higher your metabolism gets, which is what the endo needs. You should not completely forgo lifting weights for cardio because weight training builds muscle. Here are a few important principles for endomorph training:ġ. Since the endomorph finds it easy to put on weight, both muscle and fat, individuals classified with this body types will typically be looking to lose fat or “get cut” as we so often hear. Eventually, they could lower their reps into the ideal rep range for building muscle, which is around 8-10 reps per set. Typically, endomorphs have less muscular stamina so performing higher repetitions can help build up that stamina. For example, the endomorph may choose to perform higher repetitions per set to build muscle stamina alongside strength. Now there are more advanced workout principles that lend themselves better to certain body types. Obviously, running, biking or swimming is going to be more effective for the heavier set individual than for the one who has to fight for every pound gained. A basic example of this would be the effectiveness of cardiovascular exercise for the skinny ectomorph versus the heavier endomorph. Understanding your body classification is essential to forming your workout strategy because certain fitness principles are more effective for certain body types. So from the above descriptions, put together your body classification. For example I would classify myself as meso-ectomorph, because I have some properties of an ectomorph but more characteristics of the mesomorph. Everyone is a combination of the body types. Now, no one is a true endomorph or mesomorph or what have you. The endomorph has softer muscles, a rounder face, and wider hips. The Endomorph – On the other hand, the endomorph is the guy, unfortunately, that no one is jealous of because he tends to store more weight and finds it hard to get rid of adipose tissue (fat).The mesomorph is the guy in high school that everyone is jealous of, because he was born to play sports and finds gaining or losing weight is fairly easy. The Mesomorph – The mesomorph will typically have a large, broad chest, a well-built muscular structure, a longer torso, and arms and legs shorter than that of the ectomorph.If you have ever Googled “how to gain weight fast” or any other similar keyword phrase, you are probably an ectomorph. The ectomorph will typically have long arms and legs and thin muscles to go along with them. The ectomorph is characterized by the inability to gain weight easily, an easily visible and smaller bone structure, and a generally ‘thin’ appearance. The Ectomorph – Let’s start with the ectomorph, because this one is the easiest to classify.What are the differences between all of these? What differences in training should be made depending on what body type you are? Find the answers to these questions here. There are basically three broad types of body structures: mesomorphic, endomorphic, and ectomorphic. One of the first things you should do when you begin training is figure out what type of build your current physique is.

Endo ecto and mesomorph