The effectiveness of nutrition and training depends on the type of physique. It’s important to develop the right nutrition and exercise plan. Understand your body type.
When I first got into the world of bodybuilding, I was amazed an incredible amount of different training programs, food supplements, diets, articles and a variety of information. There were so many conflicting diets and exercise programs and I have concepts didn’t have what I needed from this. As a result, I spent about 6 months in the gym, barely gained muscle mass and had no desire to continue.
I was lost, disappointed and ready to give up. Bye once the guy from my gym didn’t give me a magazine with an article about body types. And this article just opened my eyes, I understood why for half a year I could not achieve practically no result.
I am a pure ectomorph (lean and hard to gain muscle mass), my weight, when I first came to the gym, was 60.2 kilograms. At that time I did not know anything about body types. I decided (like most beginners) that the more often I train, the I’ll become more. Believing that “more is better” I began to train according to programs developed for the best bodybuilders of that time. As a result, for six months I gained about 1.7 kg.
After reading the article on body types, I began to understand what is my body type, metabolism and how going through the process of weight gain. Being an ectomorph, I need focus on getting calories, long breaks and reduce amount of cardio loads. And only then did I start for real gain weight. In my past experience I will never again looked around.
Content
- Body types
- Ectomorph
- Characteristic features of an ectomorph:
- Mesomorph
- Characteristic features of the mesomorph:
- Endomorph
- Characteristic features of endomorph:
- Ectomorph
- Combined body types
- What is your body type?
Body types
It is very important to know your body type and know what this means. Training and nutrition programs vary by type physique. Below are 3 male body types: ectomorph, mesomorph and endomorph and their characteristics.
Ectomorph
Ectomorph is a man of lean physique. He has thin bones and little muscle. Ectomorphs are usually distinguished by long, sinewy limbs. The shoulders of such people are thin and narrow.
Characteristic features of an ectomorph:
- Thin body and bones
- Gaining weight
- Flat chest
- Narrow shoulders
- Khudoba
- The muscles are not developed.
- Fast metabolism
It is very difficult for ectomorphs to gain weight. They have a very fast exchange. substances, so all calories are burned at an incredible rate. For in order to gain weight ectomorphs need to consume very a lot of calories. Training in people with this type of physique should be short, intense and focused on a large group the muscles. Nutritional supplements are definitely needed. Ectomorphs need eat before bedtime to prevent muscle catabolism. Generally, ectomorphs easily lose fat, which reduces the speed of muscle gain masses.
Mesomorph
The mesomorph has large bones, large muscles, and it is naturally quite developed physically. This body type is ideal for bodybuilding. Mesomorphs gain and lose weight very easily. They are from nature is strong, which is an excellent base for muscle building.
Characteristic features of the mesomorph:
- Athletic build
- Heavy body
- Well defined muscles
- Rectangular housing
- Power
- Easy to gain muscle mass
- Gets fat easier than ectomorphs
The body of mesomorphs responds best to strength training. Mass gain usually occurs very quickly, especially for beginners. The negative side of this type of physique is mesomorphs gain fat faster than ectomorphs. That means they need to control calorie intake. Best for mesomorphs: competently combine strength and cardio workouts.
Endomorph
The body of endomorphs is most often massive and soft. People with such body type is very easy to gain weight. They are usually low growth with very tight legs and arms. The muscles in the endomorphs are strong, especially the upper legs. They can easily get leg exercises, e.g. squats.
Characteristic features of endomorph:
- Soft and round body
- Easily Gains Fat and Muscle
- Usually not tall
- Stocky
- He is losing fat heavily
- Slow metabolism
- Muscles are poorly marked
During training, endomorphs gain weight very easily. TO Unfortunately, most of this weight is fat, not muscle. To reduce fat collection to a minimum, endomorphs must perform as much cardio, how much and strength training. Usually not in food additives necessary if a person consumes enough squirrel.
Combined body types
On these three body types, it does not end there. how As a rule, most people combine two types of physique. Usually it is an ectomorph / mesomorph or mesomorph / endomorph. Often can be found, for example, a mesomorph that is gaining weight also easy as an endomorph.
What is your body type?
Using the description above, you can determine your body type. I also advise you to optimize your plan. nutrition and training, taking into account this type of physique.
And last, regardless of your body type, you can achieve significant muscle mass. Even the worst can “grow up.” Yes, they will have to work harder, but the result is still achievable. Being naturally very thin, I was able to dial about 30 kilograms of lean muscle mass.