Personal training by body type is an effective way to get clients the results they want. Because not everyone has the same body type or metabolism, it is necessary to design a workout program based on three different body types -- ectomorph, mesomorph or endomorph.
Ectomorph
Ectomorphs tend to be skinny. They often have an exceptionally high metabolism and have difficulty gaining muscle mass. Ectomorphs should focus their training on low volume resistance training. Weight should be fairly heavy with longer rest periods between sets. Ectomorph's respond better to pyramid training such as 10-8-6-15 repetitions per exercise. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them, according to James Chan of Bodybuilding. Additionally, ectomorph's should limit the amount of aerobic training they do if their goal is to increase muscle mass.
Mesomorph
Mesomorphs tend to build muscle mass relatively easy. They respond best to a varied program consisting of heavy power moves and shaping exercises with short rest periods between sets, according Arnold Schwarzenegger, author of the "Encyclopedia of Modern Bodybuilding." While mesomorphs tend to gain muscle mass easily, they can also gain fat mass, as well, and will require some aerobic exercise to maintain a lean stature.
Endomorphs
Endomorphs do not have too much trouble gaining muscle mass, but tend to hold onto more fat mass than other body types. Endomorphs respond better to high-set, high-repetition resistance training with little rest between sets to burn off excess fat. Additionally, endomorphs will have to do more aerobic exercise to lose fat mass or to maintain a lean stature. Endomorphs should gradually increase the amount of aerobic exercise they perform each week to continue to lose fat mass.
Diet
Diet plays a significant role in body type and personal training. Ectomorphs should consume nutritious calorie dense foods such as lean protein, healthy fats and complex carbohydrates to help build muscle mass. Mesomorphs need to eat the same types of foods as the ectomorphs, but not as much. Too many calories can cause the mesomorph to gain excess fat mass instead of muscle mass. Endomorphs need to pay close attention to their diet and the amount of calories going in, so they are able to burn fat without sacrificing essential nutrients.
References
- Bodybuilding: Hyperthrophy Training For the Ectomorph
- "Encyclopedia Of Modern Bodybuilding;" Arnold Schwarzenegger;1985
Member Comments