There’s a lot of information about what exercises or plans are the best, with each claiming it is better than the rest. Unfortunately, in today’s culture, we buy into this reasoning and believe that all we need is the next best “miracle” diet or supplement to achieve the results we’re looking for. For many, it’s a relief to find out that it’s not necessarily about finding the best routine but finding what’s best for you and your body type.
While finding the right fit can sound quite daunting, breaking everything down by body type is straightforward. By pinpointing your body type through the descriptions below, you’ll be able to follow the guidelines that will be best suited to supporting it while you gain muscle. Also, this will give you a more personalized experience for your workouts and set the tone for your gaining goals.
- Body type: An ectomorph is considered the “classic skinny guy.” Ectomorphs will find that they are naturally thin with lean muscle and a light build. They will appear to have long limbs, narrow shoulders, and flat chests regardless of height. People of this type typically have angular faces with long lines and visible jawlines.
- Training: Because ectomorphs face difficulty in gaining mass, they must take great care in following a simple routine not only to achieve but also to maintain lean muscle. While jogging is a great way to warm up, you’ll want to remove cardio from your workout if you’re looking to bulk up. Instead, focus on medium to heavy compound lifts with low to medium reps. It means working out as many muscles with one lift with only a small number of reps. Make sure that when doing these lifts, you give your body plenty of off days to recover.
- Diet: When gaining muscle as an ectomorph, you must be getting enough calories. Plan to eat more with each meal and ensure that you eat after your workout. The best foods for helping you gain and maintain muscle as an ectomorph are complex carbohydrates (brown rice, brown bread, whole-wheat pasta, and sweet potatoes), fats (flaxseed, fish, eggs, nuts), and lean protein (fish, chicken, turkey).
- Best exercises: bench presses, squats, and deadlifts.
Must Read: Ectomorph Somatic Type
- Body type: Considered “fat” or sometimes even “skinny-fat,” an endomorph will have difficulty gaining muscle and instead finds fat in its place. This type will often have rounder faces, even relatively small, with a more pear-shaped figure (thin shoulders, wide hips).
- Training: The excellent news for endomorphs is that even though they have difficulty maintaining lean muscle, they’ll have an easier time gaining it over those from other body types. To help get rid of fat, starting a workout routine with a good portion of running or jogging is best. As you shed pounds, you’ll need to transition to less on the treadmill and more time in the weight room. You’ll need to make medium lifts with medium reps to get the maximum benefit. Because endomorphs find that they have a more challenging time maintaining their gains, you’ll need to take fewer rest days from the gym.
Must Read: Characteristics of Endomorph Body Type
- Diet: The name of the game for endomorphs and their diet is portion control. Getting enough calories while you gain can be tricky, so endomorphs need to break down their meals into much smaller portions and eat more frequently. Also, most endomorphs will notice that their bodies have a more challenging time managing the breakdown of carbohydrates, and it is because of this, that you must monitor your carb intake closely. Cut all carbs from your diet except for breakfast and post-workout meals. Other meals focus on protein and lean fats, like fish, eggs, and nuts.
- Best exercises: bench presses, curls, squats, and deadlifts.
- Body type: Typically referred to as “big-boned” mesomorphs, large or small in stature, have significant features. An average mesomorph will have a large neck, broad shoulders, and thin hips. Mesomorphs can sometimes be mistaken for fat but are usually just large; however, if not well trained, they can quickly gain fat.
- Training: Mesomorphs have the most room for experimenting when it comes to training because their bodies hold onto muscle. They can often benefit from interval training as their bodies tend to thrive with any physical activity. Lifts and reps should vary for this individual to keep muscles in peak performance, and cardio days are encouraged to help increase overall endurance.
- Diet: Protein is a necessity for mesomorphs to help aid all of the muscle mass. You’ll want to stick with lean proteins like lean red meat, turkey, eggs, chicken, and nuts, with fish being a must, so make sure you’re getting omega oils. Because mesomorphs are naturally bulkier, you’ll also need to ensure you eat complex carbohydrates like brown rice, brown bread, and other whole grains after workouts to replenish your system.
- Best exercises: Interval training, squats, deadlifts, bench presses.
Must Read: Mesomorph Body Type: Training and Diet
- What type to pick: The final body type is the “combination,” which is very common, though harder to define. If you’re on the fence between two types, chances are, you’re a combination. To figure out how to define your body type, in this case, you should consider genetics. Think about your parents and what their body types would be. It’s no secret that body types are genetic; follow your DNA to weigh your similarities and follow the plan for that type.
Getting the most out of your best routine and program shouldn’t be dictated by the latest trends or what everyone else is doing. The best bodybuilders and athletes move at their own pace and listen to what their bodies need. By figuring out your body type and following the plan best suited to its needs, you’ll be more successful in your workouts and see better results.
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really good stuff here for beginner, who wants to start gym .
i like here most interested is describe as type of body and with diet really good work.