In bodybuilding and fitness circles, three broad body types are often mentioned – mesomorphic, endomorphic and ectomorphic. Of these, mesomorphs are considered natural bodybuilding material, but with the appropriate nutrition and training regime, all three can gain muscle mass.
Understanding Your Body Type
If you're taking up bodybuilding, knowing your body type helps you understand what gains you can expect to make and the type of exercise regime you should be embarking upon. That said, bear in mind that these are broad categories only – in reality, people often display the characteristics of more than one body type. Also remember that, while these categories describe a natural propensity, it's still possible to put your own imprint upon how you look with hard work and a healthy lifestyle.
Mesomorphic
Mesomorphs are naturally athletic, with broad shoulders, narrow waists, good muscle definition and fairly high metabolisms. Because they find it easy to gain muscle mass and maintain low body fat, they make ideal bodybuilders and possess the capacity to sculpt their physiques in the gym. Mesomorphs benefit from intense, explosive resistance exercises, followed by periods of rest to allow their inherent recuperative powers to come into play. However, training needs to be progressive, with new challenges and regular change-ups, to avoid plateaus. A mesomorph's diet should center around carbohydrates for muscle fuel and protein to maintain blood sugar levels.
Endomorphic
Endomorphs tend towards a soft, round appearance, typically with short, stocky limbs and slimmer ankles and wrists. With their broad bone structure and natural fat reserves, endomorphs are capable of making quick gains in muscle mass and can thus make good bodybuilders for strength, but might struggle with shaping their physique. Endomorphs benefit from a program that raises their naturally low metabolisms, such as a longer, moderate-intensity workout with manageable weights, coupled with cardio exercises. Eating as many as five or six small, healthy meals throughout the day can help keep an endomorph's metabolism running high.
Ectomorphic
Ectomorphs are typically thin, with fast metabolisms, minimal body fat and long arms and legs. The “hard gainers” of bodybuilding parlance, they often struggle to put on weight of any kind. Ectomorphs benefit from short, intense workouts with heavy weights that stimulate the muscle tissue, followed by long recovery periods during which they can load on carbohydrates and protein to act as fuel for the next visit to the gym. When trying to make early muscle gains, they should avoid cardio and other calorie-hungry activities.
References
- Weight Training for Men; Grant Griffiths
- Ultra Fit; John Shepherd
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