The Importance of Body Type in Bodybuilding

The body types of athletes decide a lot in bodybuilding. It just so happens that nature gives people different genetic affiliations, which, by the way, are easily determined by their figure.

Thus, thin guys who cannot boast of broad shoulders are called ectomorphs .

Their opposite - endomorphs , have a fairly large bone width by nature, but the percentage of fat in their body is also high.

The third type is mesomorph , which is called the golden mean between the other two. It is about such people that they say “genetically predisposed to bodybuilding.”

But if the last phrase is not about you, then you shouldn’t give up. Practice shows that any of the three types can achieve great success in iron sports. The main thing is to stick to a training plan that is best for your type.

It would be a big mistake to, say, train an endomorph the same way as an ectomorph. The reaction of their muscles to the same training schemes will be fundamentally different. And what is good for one may well have absolutely no effect for another.

Therefore, in order to avoid common mistakes, we suggest that you further familiarize yourself with the features of training for all body types.

Body type "Ectomorph"

Distinctive features:

Shoulders are narrow, skeleton is thin

Muscles are naturally weak

Increased metabolism

Muscle mass grows very slowly

Training scheme:

In one workout you should work no more than two muscle groups.
Training the same muscle group should be done no more than once a week.
The muscle recovery process is key. Rest should be complete. A visit to a massage room or sauna would be a good idea. Meditation is also acceptable.
Come to training only after complete restoration of muscle tone. If this does not happen, then it would be better to postpone it until tomorrow or even the day after tomorrow.
Training programs for ectomorphs last no longer than 30 days. After this time, you need to either completely change it or make serious adjustments.
From workout to workout, you should increase the intensity of the load. This could be an increase in working weight, or an increase in the number of approaches or repetitions. However, you need to increase the intensity gradually in small steps.
Training should be short and very intense. So, the maximum time you should spend in the gym is only 40 minutes!

Sets and reps

Train only with basic exercises! Forget about isolation, your muscles are already too defined. The main task is to activate the deepest muscle fibers.
In one set, the number of repetitions should be in the range of 5-10.
The sets themselves should be no less than 6, but no more than 8.
Come to each training session with a training diary and keep a detailed record of your achievements. By comparing your current results with the results of the previous training, you should quickly recognize the possible approach of overtraining. Your body type is predisposed to it and the likelihood of stagnant muscle growth is very significant.
If you notice that your training performance is falling, immediately use “shock” therapy for your muscles. The idea is to perform 10 sets of 10 repetitions for the muscles you are training that day.

Training intensity

If you decide to increase the intensity of your workout, never do so by reducing the rest time between sets. It must be stable and not less than 1 minute!
The rest between training different muscle groups in one workout should be 5-7 minutes, no less.
Don't be distracted by anything during training. You should focus as much as possible on working with heavy weights.
Avoid using Wider's principles too often, and generally work at an even, steady pace.

Muscle recovery

Select or create training programs for yourself that are based on a large rest period between workouts.
If you feel muscle fatigue, then do not go to the gym that day. Rest another 1-2 days.
The time you spend sleeping should be at least 8 hours. Also, if possible, you should take a few hours to sleep during the day.

Aerobic exercise

There should be as little aerobics in your life as possible. The maximum you can afford is 3 classes per week.
You can run, swim or ride a bike, but the best option for you is to use a stationary bike, which allows you to monitor your heart rate.
At the end of each workout, work on the stationary bike for 20 minutes. This will benefit the heart muscle. Determine the optimal load level as follows: from the number “220” subtract the number equal to your age. Multiply the result by 0.7. As a result, you will get a number equal to the maximum allowable heart rate level. If your pulse beats faster, you should reduce the load.

Nutrition

Ideally, the number of meals for you should be 5-7 per day. It is also recommended to take protein shakes every three hours.
The daily amount of protein you need for full weight gain is 1.5 grams multiplied by half a kilogram of your weight. So for 70 kg it will be 35 x 1.5 = 52.5 grams.
Plan your diet so that half of the total nutritional value comes from carbohydrates, about 30 percent from proteins, and the remaining 20 percent from fats.
1.5 hours before bedtime, be sure to drink a protein shake.
Try to reduce the amount of monosaccharides you consume, such as jam, sugar and similar sweet foods. Better lean on polysaccharides - cereals and potatoes.
Minimize the consumption of foods that speed up metabolic processes. These include dried fruits, nuts, flour products and legumes.
Include more vitamins and minerals in your diet.
Every day you should drink 2-3 liters of water, no less.

Lifestyle

If you want to gain muscle mass, you will have to cut back on your lifestyle. Make him more passive.
Avoid psychological stress! To do this, add a little levity to your worldview and try to worry less about trifles. Learn meditation techniques or take up yoga.
Keep your physical activity to a minimum. You are strictly forbidden to lose calories over trifles.

Body type "Endomorph"

Distinctive features:

The skeleton has wide bones

Metabolism is slow

The subcutaneous layer of fat is thickened

Relief is difficult to gain

Training scheme:

If possible, you need to train as often as possible.
For each muscle group, you should choose only the most effective exercises.
Beginners should train all muscle groups at once in each workout. The split system should begin only after the first three months of classes.
Any workout should be opened with abdominal exercises.
Your main task is to speed up metabolic processes.
Maximum variety of loads in each workout. Repeating the same complex even in two workouts will be ineffective.
The selection of an individual training scheme is carried out experimentally. Training programs should be changed as often as possible.
Aerobic exercise should become an integral part of your training.

Sets and reps

The intensity of your training should be off the charts. Rest between sets should be minimal.
The optimal number of repetitions for each muscle group is from 4 to 8.
Working with extreme weights is not for you. A small number of repetitions will be ineffective. The best option is to use a weight that is half of what you can handle in just one repetition.
The number of repetitions in the approach should be between 9-12 times. For leg training - from 12 to 25.

Training intensity

The intensity of the exercises is maximum. Rest between sets is no more than 1 minute.
Among Wider's principles, the most suitable principles for you will be the principles of isometric and continuous contractions, as well as supersets. At a more advanced level, it would be a good idea to use even giant sets.
Do the last set of basic exercises according to the half-pyramid principle. Its essence is that when you have already reached muscle failure with the working weight, then immediately, without rest, you should reduce the weight by 10-15% and perform another approach to failure. Then repeat the procedure again, reducing this weight by the same 10-15 percent.

Muscle recovery

Your workouts should be frequent, but not too frequent. The same muscle should receive load at intervals of at least two days.
You only need to sleep 7-7.5 hours a day. This time will be enough for muscle recovery. It is advisable to train your body to get up no later than 6 am.

Aerobic exercise

You need to move as much as possible. Running, swimming and various sports games will benefit you.
Due to the increased amount of aerobic exercise compared to other body types, you should think about the safety of the ligamentous apparatus of the legs. To do this, spend at least 10 minutes on the exercise bike during each workout.
Pure aerobics should be done at least 4 times a week, preferably 5. Its duration is 30-40 minutes. On the day of strength training, aerobics should complete it.

Nutrition

An unambiguous rule for you will be to reduce the consumption of fatty foods as much as possible.
Daily monitoring of calorie intake is mandatory.
Take food in small portions, but more often - 5-6 times a day.
Finish your meal before your body “tells” you that you are full. A slight feeling of hunger should remain even after eating.
Drinking alcohol and soda is contraindicated for you.

Lifestyle

Reduce your lifestyle to maximum mobility. Don't limit yourself to just going to the gym. Try some other active sport. For example, kickboxing or another type of martial art.
Laziness is your worst enemy. Just lying there and doing nothing is not for you. When you have nothing to do, at least start jumping on the spot, as long as your muscles are not inactive. But don’t take this advice too literally; you should still rest sometimes, too.

What's happened

Body type is a collective concept that determines the features of the “structure” of our body: both from the inside and the outside. These include the following characteristics:

visual impression;
limb length;
height and weight;
ratio of fat and muscle components;
metabolic rate;
features of nutrient distribution;
predisposition to certain stresses.

The question of how to determine your type can be answered simply by looking at yourself, paying attention to the indicated points. Many of them are very important for an athlete, because they will tell you how to eat and train better, and not blame everything on bad genetics. Remember that there is no such thing, but there are three body types.

Body type "Mesomorph"

Distinctive features:

The chest has an enviable width

The pelvis is narrow

Muscles are naturally strong

Bodybuilding is relatively easy

Training scheme:

The best complex consists of basic exercises supplemented with isolation movements.
Monotonous workouts will give results for a very long time, but their variety will improve this result significantly.
It is imperative to use periodization of loads. So, after training for a month at the limit of your strength capabilities, the next two weeks should be devoted to easier training with less weight. This will protect you from overtraining and ensure stable muscle growth.

Sets and reps

The plan of the training complexes consists of performing 1 or 2 “base” exercises and supplementing them with “isolation”.
The number of repetitions in sets varies from 8 to 12.
The sets themselves should be from 3 to 4 in isolating exercises and from 4 to 6 in basic exercises.
Leg training should be done in a large number of approaches, with the number of repetitions ranging from 6 to 25, depending on the training program.

Training intensity

The intensity can be either minimum or maximum, but it is better to bring it closer to the maximum.
The more varied your loads are, the better.
Rearrange your workouts by dividing them into difficult, medium and easy.
Vary the speed of the exercises. Do them either deliberately slowly, or use an “explosive” system.
Use any of Weider's principles, alternating them from workout to workout.

Muscle recovery

The time you spend sleeping should be no less than 7 hours, but also no more than 9.
Proper recovery is extremely important for you.
If a muscle or muscle group has not had time to recover by the time of training, then reschedule it the next day.
The same applies to nervous system fatigue. If you are not mentally ready for training, then you shouldn’t do it today, rest for another 1-2 days.

Aerobic exercise

You don't need frequent aerobics. It will be enough to run for 20-30 minutes 2-3 times a week.
Sometimes replace regular running with sprinting. In addition to adding variety to your training life, it will also have a positive effect on your heart strength.

Nutrition

The basis for successful nutrition for you will be the rational distribution of proteins, fats and carbohydrates in your diet.
The amount of protein consumed in one day should be no less than your body weight, only expressed in grams.
The share of carbohydrates in your diet should be 60-70%.
There should be a minimum of fatty foods. Of the total nutritional value of the diet, the share of fats should be no more than 20%
Eat a variety of proteins - both plant and animal. The latter, in turn, must be supplied from different sources - meat, fish, poultry, eggs, milk, cottage cheese, etc.
Drink more water - from 2 to 4 liters per day.

Lifestyle

Your achievements in sports will be impressive. However, tempted by success, you can hurt yourself by trying to rush results. Remember, there is no need to rush here.
You must learn to instinctively understand your muscles and the entire body as a whole. Otherwise, you should increase the activity of your lifestyle, and sometimes, on the contrary, reduce it in order to give your muscles more rest.
Achieve your goals, but don't become obsessed with them. Maintain a moderate pace throughout, occasionally speeding up or slowing down.

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How to choose food?

Endomorphs

It is known that excess adipose tissue appears when energy intake is greater than energy expenditure. But why do people have different surpluses in different situations?

A number of studies have shown that some people initially have reduced sensitivity (resistance) to the two main hormones responsible for the amount of fat mass: insulin and leptin. Insulin is responsible for the balance of blood glucose levels and the synthesis of fatty acids, and leptin is responsible for saturation (its amount is regulated by adipose tissue).

People with reduced leptin sensitivity do not receive the signal from the brain in time that it is time to stop eating, which leads to excess energy consumption and weight gain.

It is important to take these features into account and build your diet accordingly.

Endomorphs need a relatively small amount of carbohydrates - their body will absorb energy from fats much better. When creating a diet, focus on a reduced amount of carbohydrates and a high fat content, but do not go far from the general recommendations.

Mesomorphs

Mesomorphs easily gain muscle mass and body fat, but they can just as easily lose both. For a mesomorph, it is extremely important not to overeat or starve, and also to maintain a stable level of physical activity.

The nutrition of a mesomorph should be as balanced as possible - divide energy sources in approximately equal proportions between fats, proteins and carbohydrates.

Ectomorphs

Due to their somewhat asthenic physique, many ectomorphs take advantage of the peculiarities of their body, often choosing completely unhealthy foods. After all, they know for certain that even if they sometimes overeat, they are unlikely to gain weight. But it is important to remember that health does not equal thinness. Due to low-quality nutrition, even with low weight, a number of diseases can develop, and the lack of a muscular frame will affect the appearance.

To increase muscle mass and achieve a proportional figure, ectomorphs, due to their innate mobility, need to consume more calories and carefully select foods on the menu. They tolerate carbohydrates well and need plenty of them. We are talking about both simple and complex carbohydrates: bread, pasta, fruit, whole grain cereals and even simple sugar.

People with this body type are better off increasing the proportion of carbohydrates relative to fats and eating enough protein, as it is difficult for them to gain not only fat, but also muscle mass.

The basis of the ectomorph’s diet is carbohydrates: their high level will ensure stable glycogen reserves and prevent the breakdown of muscle tissue. For the same reason, you should eat shortly before bed. At the same time, proteins and fats should not be reduced below the recommended minimum standards.