Body Types in Bodybuilding: Nutrition & Training for Ectomorphs, Mesomorphs, Endomorphs for gaining muscle mass | PRO7fitness.com

We are all different.

Each of our bodies responds differently to strength training and the food we feed it.

That’s why some gain weight quickly by eating baked goods, while others eat excessively and remain thin.

Understanding the characteristics of your body (body type) and appropriately adjusting your training and nutrition program is especially important at the beginning of your fitness/bodybuilding journey, as well as in cases of lack of progress over a long period, regardless of the goals you set for yourself: gaining muscle mass, losing weight, “cutting,” or something else.

Below, we will discuss the different body types (ectomorphs, mesomorphs, endomorphs) and the specifics of nutrition, training, and lifestyle in general for maximum stimulation of muscle growth.

Body Types and Genetics

There are three main body types: endomorph (predominance of body fat), mesomorph (well-developed musculature), and ectomorph (lack of both body fat and muscle).

The classification into types is quite conditional and primarily reflects subjective “perception from the outside.”

An ectomorph actually looks thinner than they are; an endomorph looks heavier and gloomier, even if they have well-defined muscle definition; a mesomorph will appear proportional and well-built even if slightly overweight.

This classification is conditional, and belonging to any type is not rigid, i.e., not genetically determined). “Transition” between groups is not only possible but should also be pursued.

The mesomorphic body type is considered ideal. Your goal is to look like a mesomorph, even if you weren’t born one.

This is possible, provided you follow the recommendations outlined below.

1Body Type: ECTOMORPH

Slender physique, thin bones, flat chest, narrow shoulders, low subcutaneous fat, high metabolism (eats a lot but doesn’t gain weight), low strength and muscle mass until training begins.

Important
Muscle mass in ectomorphs is very difficult to build. But it is not impossible.

With a certain training and nutrition regimen, it is possible to gain muscle mass, and when this happens, it should be acknowledged that ectomorph bodybuilders have some of the most attractive physiques.

Characteristics of Ectomorphs

• small joints;
• slender physique (pencil type): narrow hips and shoulders, narrow face, high forehead, narrow chest and abdomen, thin thighs and arms;
• hyperactive;
• fast metabolism;
• can eat anything and in any quantity without weight changes;
• small chest and buttocks;
• hard to gain muscle mass;
• hard to gain fat mass;
• very low body fat percentage.

Ectomorphs have a very high metabolic rate: most of the calories go to support the functions of the body’s internal systems.

Famous Ectomorphs

Famous male ectomorphs

• Brad Pitt;
• Bruce Lee;
• Toby Mcquire;
• Chris Rock;
• Edward Norton.

Famous female ectomorphs

• Kate Moss;
• Audrey Hepburn;
• Cameron Diaz;
• Calista Flockhart;
• Gisele Bunchen.

The most famous representatives of professional ectomorph bodybuilders: Frank Zane, Milos Sarcev.

How to Train Properly as an Ectomorph

Training frequency:

• use split training: 1-2 body parts per workout;
• train each body part once a week;
• change the training regimen once a month;
• increase intensity every workout: by increasing weight, number of repetitions, or sets;
• make your body work intensely, but not for a long time.

Important: do not allow overtraining, rest enough; never train a body part that is still sore from the previous workout.

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Sets and repetitions:

• use heavy weights to train the major muscles that target deep muscle fibers;
• avoid isolated point training of individual muscles;
• number of repetitions 5-10, no more;
• 6-8 sets for each body part;
• if muscle strength and mass are not increasing, try shock therapy for your muscles: 10 sets of 10 repetitions for each body part. Use this technique only once every eight weeks.

Intensity:

• to increase intensity, increase weights, not decrease rest between sets;
• rest at least 60 seconds between sets for the same body part;
• rest at least 5 minutes between sets for different body parts;
• occasionally include intensified sets, supersets, tri-sets, and other techniques in your training program, but do not rely solely on them.

Recovery:

• longer recovery periods;
• night sleep of at least 8 hours;
• rest during the day if possible;
• never train when fatigued or not fully recovered.

Aerobic exercises:

Important: limit aerobic activity to a minimum, no more than three times a week. Too much aerobics will halt progress;

• perform exercises at a moderate pace (heart rate – around the lower limit of the optimal range for your age), no more than 20 minutes. To calculate your optimal heart rate per minute, subtract your age from 220 and multiply by 0.6 (lower limit) and 0.8 (upper limit);
• optimal aerobic exercises – cycling, brisk walking, treadmill running.

The training regime and lifestyle of an ectomorph should be “energy-saving.”

How an Ectomorph Should Eat

Important: Proper balanced nutrition and supplements are crucial for the success of ectomorphs.

• 5-7 small meals (including gainers) a day every 2.5 – 3 hours;
• increase daily protein intake to 2 – 3 g per kilogram of body weight;
• protein should make up 25 – 30% of the daily caloric intake; carbohydrates – about 50%; fats – 20 – 25%;
• drink a protein shake 90 minutes before bedtime;
• increase daily intake of complex carbohydrates with fiber, limit simple sugars;
• eat foods that have a slow effect on the glycemic index, such as legumes, corn, yams, oats, pasta, brown rice, whole grain products;
• take a good multivitamin/mineral complex.

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Lifestyle Recommendations for Ectomorphs

• avoid stress, learn to relax using methods such as visualization, yoga, and meditation. Increased cortisol levels during stress hinder muscle mass gain;
• minimize all activities that require moderate or high amounts of energy;
• drink at least 2.5 liters of water every day.

2 Body Type: MESOMORPH

Normal body type, average metabolic rate, average bone structure, broad shoulders, even without training a moderate visible muscle framework. Optimal type for bodybuilding with anatomical proportions close to the recognized ideal.

Muscle mass can be gained quite quickly even without fanatical adherence to diets and training regimes. Especially in youth.

However, with a proper approach to training and nutrition organization, athletes from this group can reach a competitive level within 2-3 years (for comparison, an ectomorph will need 2-3 times more time for this).

Most professionals from the world of bodybuilding who have ever graced the winner’s podiums at world competitions belong to this type.

Characteristic features of the mesomorph:

• large head, broad shoulders, and narrow waist (type “wedge”);
• muscular body, with strong forearms and thighs;
• very little body fat;
• good genetics: the greatest potential for muscle mass gain;
• long torso, full chest, optimal proportionality between shoulders and waist.

Mesomorphs have ideal bodies for bodybuilding and fitness: gaining muscle mass is easy for them even without fanatical adherence to diets and training.

Famous Mesomorphs

Famous male mesomorphs

• Arnold Schwarzenegger;
• Sylvester Stallone;
• George Clooney;
• Bruce Willis;
• Mark Wahlberg;
• Michael Ashley.

Famous female mesomorphs

• Jennifer Garner;
• Tina Turner;
• Halle Berry;
• Angela Bassett;
• Anna Kournikova.

The most famous representatives of professional ectomorph bodybuilders: Arnold Schwarzenegger, Sergio Oliva, Franco Columbu, Chris Dickerson, Lee Haney, Ronnie Coleman, Phil Heath, Jay Cutler, Larry Scott, Michael Ashley.

Most well-known recognized bodybuilders are mesomorphs

How to train a mesomorph

Training frequency:

• responds well to workouts that include heavy, compound movements along with shaping exercises;
• the more varied the exercise program, the better the results;
• to stimulate muscle and strength growth, it is best to alternate 3-4 weeks of high-intensity training with several weeks of low-intensity training.

Sets and repetitions:

• start the workout with fast, compound movements with heavy weights, then move on to isolated muscle work;
• the number of repetitions in the range of 8-12 for most body parts;
• alternate different numbers of repetitions (6-25) in squats, hamstring training, calves;

Important: due to the natural genetic advantage, mesomorphs find it easier to overtrain, do not allow this.

Intensity:

• constantly change the training regimen: intensity, number of sets, number of repetitions, weights, and rest time;
• be sure to regularly alternate days of light, moderate, and heavy training;
• combine exercises at a slow moderate pace (with a full range of motion) and fast repetitions;
• regularly change techniques of intense training: partial repetitions, forced repetitions, drop sets, compound sets, and repetitions to failure.

Recovery:

• without proper rest, you will never be able to fully develop the potential given to you by nature;
• duration of night sleep – 7.5-9 hours;
• never train muscles that have not fully recovered;
• give yourself an extra rest day if motivation, energy, or power level has decreased.

Aerobic exercises for mesomorphs:

• to achieve maximum muscle growth, schedule cardio workouts no more than three times a week for 20-30 minutes (5 minutes of warm-up, 15-20 minutes at your optimal heart rate, 5 minutes of cool down);
• perform exercises at a pace where your heart rate is in the middle of the optimal range for your age;
• recommended types of cardio exercises: stepper, treadmill, brisk walking, or stationary bike;
• if you prefer running, limit the distance to 2 kilometers three times a week, even if you are not doing other types of aerobic training;
• some mesomorphs respond well to sprinting workouts, which strengthen leg muscles and train the heart muscle.

How a Mesomorph Should Eat

• consume at least 2 grams of protein per kilogram of body weight;
• it is recommended to consume a moderately high amount of carbohydrates; about 60% of the total caloric intake should come from them; prefer vegetables, brown rice, legumes, lentils, pasta, and whole grain cereals;
• limit the amount of fats: to stay “lean,” their proportion in the diet should not exceed 15-20% of total calories;
• eat a variety of lean proteins: chicken (without skin), turkey, egg whites, lean beef, and fish.

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Lifestyle Recommendations for Mesomorphs

• do not try to achieve quick results by training a lot and often: this will increase the risk of injury, overtraining, or burnout;
• learn to listen to your body;
• be patient but persistent: you will progress year after year if you patiently follow the recommendations;
• drink at least 2.5 liters of water every day.

3 Body Types: ENDOMORPH

Full body composition. Slow metabolism, tendency to gain weight, wide bone structure, massive type.

Like the mesomorph, there are no issues with gaining muscle mass. This is a plus.

The real challenge for representatives of this type is getting rid of excess fat, which typically accumulates in the chest, buttocks, and waist.

As a result, with significant muscle mass, athletes of this type often lack muscle definition, and only a few manage to achieve it.

Characteristics of the Endomorph

• wide hips and narrow shoulders – “pear-shaped” silhouette;
• quite a large amount of fat throughout the body, including – in the upper arms and thighs;
• thin ankles and wrists, which further emphasize the thicker other parts;
• wide bones;
• a slower metabolism than mesomorphs and, even more so, ectomorphs;
• gaining muscle mass is easy, but losing fat is hard;
• prone to fat accumulation, which hides muscle definition.

Endomorphs find it easy, like mesomorphs, to gain muscle mass; but they also easily gain and find it hard to burn fat mass.

Famous Endomorphs

Famous male endomorphs:

• Philip Seymour Hoffman;
• Evan Centopani;
• Phil Heath;
• John Goodman;
• Luther Vandross;
• Jack Black;
• Wayne Knight.

Famous female endomorphs:

• Jennifer Hudson;
• Jennifer Lopez;
• Queen Latifah;
• Oprah Winfrey;
• Beyonce Knowles.

The most famous professional bodybuilder endomorphs: Evan Centopani, Jay Cutler.

How to Train an Endomorph

Training frequency:

Important
: Endomorphs are recommended to train frequently, and must include aerobic exercises.

• it is optimal to develop a pool of 3-5 effective exercises for each body part and choose 2-3 from them to work on a specific body part in each workout;
• perform abdominal exercises at the beginning;
• train all body parts during the first month; then try split training;
• the goal of the workouts is to speed up metabolism and reduce fat;
• make changes to the program every second or third workout;
• don’t be afraid of experiments, try something new and unusual more often.

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Sets and repetitions:

Important
: Each workout should be at an intense pace: it is better to use lighter weights, more repetitions, and minimal rest between sets.

• no more than 8 sets for a specific body part;
• use moderate weights, avoid training with heavy weights and a small number of repetitions;
• the number of repetitions should be 9-12 for the upper body and 12-25 for the legs.

Intensity:

• maintain a high pace and minimize rest between sets – no more than 60 seconds;
• prefer high-intensity training techniques, such as burns, iso-tension, continuous tension, supersets, tri-sets, and giant sets, which will help maximize muscle definition.

Recovery:

• train frequently, but allow a specific body part to rest for at least 48 hours;
• since metabolism is slowed down, there is no need for long sleep: 7.5 hours of sleep per day should be sufficient.

Aerobic exercises:

Important
: aerobic exercises are a key factor in the progress of forming an attractive body for endomorphs;

• ideal aerobic exercises – brisk walking, stationary cycling, treadmill, stepper, which will help avoid joint injuries;
• perform cardio exercises at least three times a week, preferably for 20 minutes at a pace optimal for your heart rate; warm up for 5 minutes before starting, and cool down for 5 minutes afterward.

How to Eat Properly as an Endomorph

• limit fat intake; prefer only unsaturated types;
• eat a variety of low-fat, protein-rich foods in moderate amounts;
• consume low-fat dairy products;
• avoid snacking before bed and at night; if very hungry – only healthy low-fat foods;
• eat smaller portions more frequently, you will be able to control blood sugar levels, speed up metabolism, and curb appetite;
• count the number of calories consumed;
• don’t ask for seconds, eat slowly;
• finish each meal with a slight feeling of hunger;
• completely eliminate the consumption of soft drinks and alcohol.

Recommended: Evan Centopani: how to eat properly to gain mass (menu, recipes, recommendations)

Lifestyle Recommendations for Endomorphs

• engage in various enjoyable aerobic activities to boost metabolism, such as hiking, walking, cycling, swimming, badminton, and martial arts;
• plan some form of aerobic activity every day, also allocate time for rest and relaxation;
• drink enough water: at least 2.5 liters daily.

Conclusion

Knowing your body type and following the appropriate recommendations are essential conditions for achieving maximum results in bodybuilding, regardless of your goals: gaining muscle mass, losing weight, or “cutting” body fat.

Many girls and women may think that Kate Moss has the ideal fitness figure. In reality, this is not the case. Understanding your physiology will help many endomorph women avoid disappointment as they strive to change themselves towards ectomorphs – this will never happen. The same goes for ectomorphs: they will never become sumo wrestlers.

The goal of every bodybuilder is the mesomorphic body type. With the right diet and exercise, this is achievable for both ectomorphs and endomorphs. However, you may be disappointed by the considerable effort required to achieve this, while a true mesomorph appears fit naturally, without effort. But it is worth it. Even mesomorphs, especially as they age, need exercise and a proper diet to maintain good shape.