Train smarter for your body type

Follow a training plan that fits your body, energy levels and recovery, rather than simply following someone else’s routine. Your body type doesn’t determine your destiny, but it can help explain why one person gains mass easily while another needs to eat more, sleep more and choose exercises more carefully to achieve the same result.

Why train for your body type?

You see it in the gym all the time. One friend happily eats a big lunch, does three workouts a week and develops broader shoulders. Another eats more and adds a protein shake, but the scale won’t budge. A third builds muscle well but gains fat faster than they’d like.

This is where three long-established but practical terms come in: ectomorph, endomorph and mesomorph. These aren’t precise diagnoses. They’re simple categories that can help you better understand how your body responds.

The simple truth is that nobody fits 100% into any single body type. Most of us are a mix of all three. So there’s no need to label yourself. It is worth looking at which description sounds most like you, though, and making a few sensible adjustments accordingly.

Training as an ectomorph: gaining mass takes a plan

Ectomorphs are often recognizable by a shorter torso, narrow shoulders and chest, and long, thin arms and legs. Body fat is usually low, muscles look slim and metabolism is fast. If you eat a lot but your weight doesn’t change, this probably sounds familiar.

An ectomorph’s main goal is usually to gain mass. That means training needs to give your body a strong stimulus, and food needs to cover your energy expenditure. Start with solid compound exercises and focus on the major muscle groups: squats, deadlifts, presses, pulls and rows. A good starting point is 6-10 sets of 6-10 repetitions.

Rest periods can be longer, because the aim isn’t simply to leave yourself breathless with every exercise. The goal is to lift a substantial weight and recover well enough to make the next set a strong one. Train each body part once a week and change a detail from time to time: exercise order, rep count or weight.

You can do cardio a couple of times a week, but keep it light. If your main problem is a lack of mass, it makes little sense to burn off all that extra food on the treadmill. Consume more calories than you burn. If that’s difficult with regular food, a protein shake can be a practical addition to your diet.

Endomorphs and mesomorphs: a different rhythm

Endomorphs often have a larger, broader frame, a slower metabolism, a rounder face, a shorter neck and wider hips. Building muscle may not be a major problem, but fat accumulates more easily. Frankly, this is where strength training alone often isn’t enough.

A combination of compound and isolation exercises works well for endomorphs. Change the exercise order to keep your program from becoming a dull routine. Try doing 8-12 sets of 12-25 repetitions. Rest periods should be shorter, with a more efficient workout pace.

For fat burning, aerobic training is very important. Aim for at least 30 minutes of physical activity every day. This doesn’t always have to be a separate workout. Brisk walking, cycling or a fast-paced evening walk all count, provided you actually do them.

Keep your calorie intake under control, but not at the expense of nutrients. A low-calorie diet should provide the right balance of protein, carbohydrates and fats. Pay attention to vitamins and minerals too, because a tired body won’t give you a good workout.

Many people envy the mesomorph body type: a broad chest, a strong upper back and naturally well-developed muscles. This body type responds well to training, so there’s no need to overdo things. Use a combination of compound exercises and exercises that challenge your endurance.

Mesomorphs do well with 6-16 sets, longer repetitions and shorter rest periods. Vary the exercises in your program so your muscles develop proportionately, rather than growing in just one area. Supersets aren’t essential, because your body already responds well. Your diet should include plenty of protein and be balanced overall.

How do you make your training plan work in practice?

So what does this mean in practice? You’re not choosing a predetermined life based on your body type. You’re choosing a starting point, trying it for a few weeks and taking an honest look at the results. If your weight, strength, body measurements and how you feel are moving in the right direction, you’re on the right track.

• If your weight isn’t increasing, eat more and cut back on excessive cardio.
• If you’re gaining fat too quickly, keep portions under control and add more daily movement.
• If you’re building muscle well but your physique is becoming unbalanced, change your exercise selection.
• If your strength is declining, review your sleep, rest and training volume.

Ultimately, the best training program is tailored to you. Your genetic code gives you a starting point, but consistency, food, sleep and gradually increasing your training load determine much of your progress.

FAQ

Does my body type determine what my body will eventually look like?

No. Your body type helps explain why some things come more easily and others are harder. It does not stop you from becoming stronger, leaner or more muscular.

Do I have to train for just one body type?

No. Most people are a mix of several types. Use the description that helps you most, and adjust your plan based on your results.

When should I change my training plan?

If your strength, weight, how you feel and body measurements all stay the same for several weeks in a row, it is worth making a change. Start with one thing at a time: calorie intake, rest periods, reps or aerobic training load.

Train with a personalized plan! ArtGym

Author: Liis Kutsar, based on Muscle&Fitness

Source: WHO – physical activity.