• Training For Your Body Type

    body type

    You may not be aware of this fact, but your body disposition relates directly to how you respond to diet and training.

    Every day I see or hear of new workout programs – some good, some bad and others plain ludicrous, but like most things, there isn’t really a ‘one size fits all’ exercise plan for those of you wanting to make muscle gains – either to bulk up or tone. There are some underlying similarities that some people could successfully argue would work for any body type but these types of workouts should be specifically designed to better suit the individual.

    The picture above shows the 3 body types we as humans have. They are the Ectomorph, Mesomorph and Endomorph. I’ll go on to explain them individually.


    Is a typical skinny person. Ectomorphs have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders also tend to be thin with little width.

    Typical traits of an ectomorph:

    • Small frame and bone structure
    • Flat chest
    • Small shoulders
    • Thin
    • Lean muscle mass
    • Finds it difficult to gain weight
    • Fast metabolism

    Ectomorph’s find it very difficult to gain weight. They have a fast metabolism that burn up calories very quickly. They require a huge amount of calories in order to gain weight. Workouts should be short and intense focussing on big muscle groups. Supplements are highly recommended. Ectomorphs should eat before bed to avoid muscle catabolism during the night.


    Has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best type for bodybuilding or those wishing to make significant muscle gains. They find it easy to gain and lose weight and are naturally strong.

    Typical traits of a Mesomorph:

    • Athletic
    • Generally hard bodied
    • Well defined muscles
    • Rectangular shaped body
    • Strong
    • Gains muscle easily
    • Gains fat more easily than ectomorphs

    The mesomorph body type responds best to weight training with gains seen very quickly, particularly in beginners. The downside is that they will gain fat easier which means they must focus on their calorie intake. Usually a combination of cardio and weight training is most suited to this body type.


    Generally solid looking body type but actually soft. Endomorphs gain fat very easily and are usually a shorter build with thick arms and legs. Muscles are strong, particularly in the upper legs.

    Typical traits of an endomorph:

    • Soft and round body
    • Gains muscle and fat very easily
    • Is generally short
    • Stocky build
    • Round physique
    • Finds it hard to lose fat
    • Slow metabolism
    • Muscles not very well defined

    When it comes to training endomorphs find it very easy to gain weight but unfortunately in many cases this is due to fat gains rather than muscle. To keep fat to a minimum endomorphs must combine cardio with weights. Supplements are not usually recommended as long as their diets are adequate in protein sources.

    Combination of body types-

    The body types listed above are quite often combined and this is extremely common in men. These combinations are either ectomorph / mesomorph or mesomorph / endomorph.

    So the final thing to do is to recognise your body type and have your workouts designed to compliment your body type. This will ensure you are performing the correct exercises to achieve your goals.