3 Body Types and How to Build Muscle Faster for Each of Them

3 years ago

Your body type can reveal a lot about the inner-workings of your metabolism, as well as your eating habits and your nervous system. There are 3 distinct male body types that all possess unique physical traits: endomorph, ectomorph, mesomorph. There are also combined body types, for example, ecto-mesomorph or endo-mesomorph. No matter which category you fall into, with the appropriate combination of diet and exercise, you can attain the physique you’ve always wanted.

We at Bright Side have searched for the most efficient ways of muscle-building that correspond to each of these body types.

Endomorph — rounded body and slow metabolism

Endomorphs store both fat and muscle, but experience difficulty with staying slim. The good news is this body type is predisposed to build strength somewhat easily. Strive for high-intensity interval training and an overall body workout instead of isolated exercises which you can add later on. The most essential are the compound lifts like presses and squats, while you can implement low impact cardio one or 2 times a week. Strongly recommended are swimming and cycling.

Dedicate yourself to intense higher-volume training:

  • Full body training with shorter resting periods
  • Squats
  • Presses
  • Cardio: swimming and cycling

Note: One of the best things you can do to aid your workout is to get enough rest and have healthy sleeping habits. Avoid over-stressing your body while training, this might lead to fat sticking to your midsection.

Nutrition: Endomorphs have to maintain a stricter food regimen due to their tendency to have a slower metabolism, which results in them storing excess fat and makes it harder for them to lose weight. You should shift toward carbohydrates closer to the training sessions and reserve proteins, fats, and vegetables for meals outside of the sessions. Base your diet on whole foods and restrict snacks, sugar, and simple carbs like bread.

Ectomorph — lean body and fast metabolism

An ectomorph’s build resembles that of a marathon runner and it can seem impossible to gain weight and have a toned body, due to their fired-up metabolism that burns fat easily. However, if you’re careful about your food intake, you can overcome this obstacle. Just put an emphasis on conserving your energy for muscle-building by minimizing cardio.

Focus on compound exercises to impact different muscle groups:

  • Bench press energizes your chest muscles, triceps, and shoulders
  • Gym weightlifting is ideal for beginner gym-goers: use dumbbells for bicep curls and overhead press, and don’t hesitate to mix various exercises in accordance with your fitness goals.

Note: Most ectomorphs respond better to shorter weight training sessions, lasting between 30 and 45 minutes. You can still include isolated exercises to enrich your workout if you feel ready to do so, like for instance, with the bicep curl.

Nutrition: An ectomorph’s metabolism is fueled by a high carb diet, supported by low fat and moderate protein intake. To assist your workout regimen, try including some high-calorie meals in your everyday diet, but stay away from junk food, as it will not benefit you in the long run. If you decide to eat fewer vegetables to adjust to your training needs, do so only temporarily, as this is exactly the kind of food that keeps you healthy.

Mesomorph — muscular and naturally athletic

Mesomorphs represent a midway between the previous 2 types. Their body is naturally geared to be muscular, making them genetically better equipped to lose extra weight and build up their muscle structure while exercising rather moderately. This means that, although you might not have to push yourself the same way an endomorph or an ectomorph would, you still need to watch your diet.

A mesomorph’s already muscular body and broad shoulders do need some tending to if they wish to stay in shape as the years go by and they get older. Take exercise seriously and even out the time you dedicate to different workout techniques. Try a combination of the following:

Nutrition: Your diet should consist of an equal intake of protein and fat, followed by carbs in moderation. One advantage of mesomorphs is the flexibility with which they can opt for the food plan that suits their personal needs the best. While one person would benefit specifically from a high-fat diet, the other might be more attuned to an increase in carbohydrates as part of their meals.

BONUS: Watch out for muscle soreness and your cortisol levels.

With any workout, the first results are visible after about a month and a half of dedicated training. That is also the time when you should change your routine a bit and add some variation to your exercises. Be aware that working out brings your cortisol levels up, which is not so bad short-term, but can prove to be harmful if you keep at it for a longer period of time.

Each training session should last no longer than 90 minutes. Make sure that you are well-rested in between and that you are giving your body time to relax, recover, and adapt.

Did you find the tips in this article to be useful for your daily workout? Share your experience with us in the comments.


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