We all come in different shapes and sizes, therefore the results we achieve through training are different. Our maximum potentials are different and the speed in which we attain results will be different. Have you ever wondered why your friend only needs to look at a dumbbell before he starts swelling up with muscle? Or why your sister can drop a dress size in a week just by controlling her eating? While you fight tooth and nail just to lose a couple of pounds. It all comes down to the different body-types.
There are 3 categories known as the Somatotype which are used to describe someone’s body shape, Ectomorph (long limbs and slender), Mesomorph (broad shoulders) and Endomorph (round physique). You will generally tend to fall into one of the categories but it is not unusual to have a blend of 2. What I have done is break down the respective groups and suggest workout methods to help you achieve your goal.
Typical traits of an ectomorph:
- Small “delicate” frame and bone structure
- Flat chest
- Small shoulders
- Thin long limbs
- Lean muscle mass
- Finds it hard to gain weight
- Fast metabolism
Ectomorphs struggle to gain weight easily so if you fall into this category and your fitness goal is to gain size then you will need to really increase your calorie intake substantially, eating loads of protein and supplementation is recommended. In terms of exercise you want to focus on compound movements working the larger muscle groups. Exercises for you are Squats, Deadlifts, Bench press, Pull ups and dips, working in a rep range of 8-12.
Typical traits on a Mesomorph:
- Athletic
- Hard body with well defined muscles
- Rectangular shaped body
- Strong broad shoulders
- Gains muscle easily
- Gains fat more easily than ectomorphs
Mesomorphs gain muscle easily and are best suited to weight training; the only problem is they can put on fat quickly. If your desire is to gain muscle but stay cut then I suggest you watch your calorie intake and include High Intensity Interval Training with your weight sessions. Interval sets of 1min sprints followed by 3mins jogging at a slower pace repeating for 20-30mins or incorporate a circuit session in your weekly regime also where you do a sequence of exercises packed together without rest in between, normally done by a measure of time rather than reps.
Typical traits of an Endomorph:
· Soft and round body
· Gains muscle and fat very easily
· Is generally short and “stocky”
· Round physique
· Finds it hard to lose fat
· Slow metabolism
Endomorphs carry the most fat so to trim down, dietary habits are important and you’ll need to do loads of cardio as well as lifting light weights doing high repetitions of 15+. A cardio exercise that is highly recommended is Boxing which is great for toning and burning the fat plus loads of fun.
Written by
Erron Dussard
No comments:
Post a Comment