There are three body types of men: ectomorph, mesomorph and endomorph. It depends on how you relate to how you better train and draw up a nutrition program. Ectomorphs complain that they cannot gain weight in any way, endomorphs - that it is difficult to get rid of excess fat. Almost everyone dreams of being a mesomorph. Nevertheless, you need to work with what is. Empirically, the right training program and diet will help you achieve the desired results.
Ectomorph is an ordinary thin guy. Ectomorphs have narrow wrists and ankles, few muscles and almost no excess fat.
Examples of ectomorphs among male bodybuilding stars:
Typical features of ectomorphs:
- wrist girth 15-17.5 cm;
- narrow waist, shoulders, hips;
- arms and legs are usually long;
- fast metabolism (when “no horse feeds”, no matter how much a person eats, his weight hardly grows);
- low% body fat;
- little muscle.
The main problem of ectomorph is a set of muscle mass. Due to the fast metabolism, all calories eaten burn up quickly, so ectomorphs need to consume much more calories for muscle growth than men with a different body type. It is advisable to use sports supplements - vitamins, omega-3 fats , as well as protein shakes and gainers . So that the muscles do not collapse, you need a meal before bedtime. Training should not be too long (up to 60 minutes, including warm-up). Cardio is best eliminated so as not to spend the calories needed to recover from strength training.
The advantage of this physique is the absence of problems with excess weight, muscle drying is much easier than with endomorphs and exomorphs.
Men with a mesomorphic body type have a large skeleton and an athletic physique by nature. Mesomorph is the best body type for bodybuilding - gaining muscle mass is easier for such guys than ectomorphs, and burning fat is easier than endomorphs.
Examples of mesomorphs among male bodybuilding stars:
- Arnold Schwarzenegger (Arnold Schwarzenegger)
- Dorian Yates
- Ronnie Coleman
- Phil Heath
- Alexey Shabunya
Typical features of the mesomorph:
- wrist girth 17.5-20 cm;
- waist, shoulders and hips of medium width (not too wide and not narrow);
- good metabolism;
- muscles respond well to training and grow willingly;
- There is fat, but it is not too much and with proper nutrition it is easy to get rid of it.
The muscles of the mesomorph respond well to power loads and grow rapidly, especially for beginners. However, if you do not follow the diet, you can gain excess fat. If you add cardio training , then it will be quite easy to get rid of.
In endomorphs, the body is wide, round and soft. Growth is usually small, thick and short relative to the torso of the arms and legs. Endomorphs naturally have strong legs, due to this they achieve good results in exercises on the lower body (Squat, Stanovaya).
An example of an endomorphic physique among male bodybuilding stars:
Typical features of endomorph:
- wrist girth more than 20 cm;
- wide waist, shoulders and hips (“stocky” body type);
- legs are usually shorter than the body;
- slow metabolism;
- there is often excess weight, or it is easily gained with improper diet.
Plus this type of physique is an easy set of muscle mass . But along with the muscles, fat is also added, because of which the endomorph looks outwardly fat. To get as little fat as possible, do not forget about cardio (or circular training for burning fat ) and monitor the total calorie intake . Sports supplements - protein and weight gainers, endomorphs are usually not needed (but to ensure that there is enough protein in the diet is a must!).
How to determine your body type?
To begin with, in addition to the three main types , there are mixed body types . “Pure” endomorphs, ectomorphs, and mesomorphs are rare. Often you can observe mesomorphs with a lot of excess fat or slender endomorphs.
To determine what type of physique you belong to, measure the volume of your wrists, evaluate the width of your shoulders and hips. Remember, you easily gained weight at the age of 16-20 years (with a quick metabolism, no matter how you eat at that time, there is almost no excess fat, and with a slow metabolism, excess weight appears already at this age).
How does body type affect bodybuilding results?
Of course, from the point of view of good genetics, a mesomorph is an ideal option. But do not give up if you are an ectomorph or endomorph. You will need to make more efforts - to monitor nutrition more carefully, spend more time in the gym (ectomorphs will build muscle mass longer, it is more difficult for endomorphs to burn fat - i.e. more time will be spent on cardio and diet). Any result is achievable with desire and perseverance.