Body types: How to train?
You may have heard that there are 3 different body types, but did you know that there is a workout according to your body type?
Your body type depends mainly on your genes, but that doesn’t mean that everything depends on it. If your body is straight and narrow, you certainly won’t have an hourglass figure, but there are some ways to train to make the most of our body shape and achieve your ideal body shape.
Body Types
The three body types are as follows: ectomorph, mesomorph and endomorph.
ECTOMORPHO
The ectomorph body is naturally slim, with narrow hips and shoulders, little body fat, slender arms and legs. Los ectomorfos dicen algo como: “No importa cuánto coma, no subiré de peso”. They also generally have little fat.
STRENGTH TRAINING FOR ECTOMORPHS:
- Train with heavy weights and take plenty of rest between sets (2-3 minutes) as well as between exercises (5 minutes).
- Train only 1-2 body parts per workout to avoid expending too many calories.
- Try to do 5-10 reps and 6-8 sets for each exercise.
- Get plenty of rest between workouts and never train a muscle group if you are sore. If you have a lot of muscle soreness, try recovering with a foam roller.
MESOMORPHO
Mesomorph is between ectomorph and endomorph. Pueden crear masa muscular fácilmente y son genéticamente ideales para el culturismo. Tienen piernas muy fuertes, hombros anchos y cinturas estrechas. Their fat content is usually very low.
STRENGTH TRAINING FOR MESOMORPHS:
- The more varied the training, the better the results.
- Heavy weight training with low to moderate intensity, as well as weight training with your own weight. Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with weights, followed by isolation exercises with light to moderate weights.
- Try to do 8-12 repetitions for most exercises. When training legs, you can incorporate heavy weights with 6 reps and light weights or no weights with 25-30 reps with 3-5 sets.
- Add another strength training activity that you find fun and want to try, such as resistance band training.
ENDOMORPHIC
The endomorph is rounder and pear-shaped. Suelen acumular más grasa en todo el cuerpo, especialmente en piernas y brazos. El endomorfo es más difícil de que gane músculo y más fácil de que gane peso. Sin embargo, como mencionamos antes, no tienes que tirarte al sofá y culpar a la genética.
You can be thankful for the body you have and work hard to make it healthy: it just needs a little more time and energy than mesoderm.
STRENGTH TRAINING FOR ENDOMORPHS:
- Full-body workouts with compound movements to burn more calories. Avoid lifting heavy weights with few repetitions.
- Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
- After reaching your initial weight loss goals, you can start isolating the muscles you want to tone more.
With all this information you can find the training method you need. This article is a good starting point to get you moving in the right direction. Remember: lasting results come with time and consistency, no matter what type of body type you have.
