WHAT DOES BODY TYPE MEAN?
Body type refers to the three general body compositions that people are predetermined to have. Body type was theorised by Dr W.H. Sheldon in the early 1940s, naming the three body types Endomorph, Mesomorph and Ectomorph. It was believed that a person’s body type was unchangeable and that certain physiological and psychological characteristics were set on whichever one a person aligns to.
- Long and lean
- Delicate frame
- “Hardgainer” – Finds it difficult to build muscle and fat
- Body similar to a marathon runner
- Fast metabolism
Training for an Ectomorph body type
Ectomorph body types will find it quite hard to gain muscle, as well as fat. The best thing for an Ectomorph body type to do is to focus on compound movements/exercises. Compound exercises focus on using more than one muscle group in one exercise, therefore you are working multiple muscles in one movement.
For example, Deadlifts will focus and work your thighs, hamstrings, lower back, traps and forearms all in one. Whereas, bicep curls (being an isolated exercise) will only use your biceps.
The main focus should be compound exercises and using isolation exercises as extra or to finish a workout.
- Stocky build
- Wider body
- Stores fuel (both muscle and fat) in the lower half of their bodies
- Has more muscle, but usually comes with more fat
- Has the best strength advantage out of the three different body types, however, may find it hard to stay lean
- Slow metabolism
Training for an Endomorph body type
Endomorph body types should focus on intense aerobic exercise by focusing on interval training, such as HIIT (high-intensity interval training) to shock the body into losing fat. They should also ensure they train the full body and avoid focusing on one area. To further increase their metabolism, Endomorphs should include both hypertrophy (heavyweight, fewer reps) with body conditioning. This will fire up their metabolism, even hours after they train.
- Middle of the body types
- Can be lean and muscular simultaneously
- Natural athletic build with well-defined muscles
Training for a Mesomorph body type
The Mesomorph body type falls in between the Ectomorph and Endomorph body types. Mesomorphs find it quite easy to build muscle and lose fat, meaning they don’t have to do heavyweights to get results. They can lift moderate weights and still progress. However, Mesomorphs should also consider including some aerobic exercise as they can lose fat easily, but this does not necessarily mean that they are immune.