Depending on your body type, you can adjust your workout and exercise routine to maximise your strengths and minimise weaknesses. Bodies are different. How you train and workout can affect the way your body responds. Read on for exercise routine examples for male ectomorph, endomorph and mesomorph with workout ideas.
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Life can seem so unfair sometimes, and nowhere more so than in the gym. You know, the guy who simply has to look at a dumbbell and his biceps visibly pump up. Or how about that girl who trains once in a blue moon, yet runs on the treadmill like a gazelle?
That is genetics in action.
Like it or not, we all tend towards a certain type of metabolism and a certain type of body. So what type are you, and should it influence the way you train?
It all started over seventy years ago. William Sheldon was trying to classify different body types by examining differences between them. He looked at characteristics like body proportion, bone structure, and body fat levels.
The three essential body types, known as ectomorphs, mesomorphs, and endomorphs
In more recent years, there have been attempts to refine this classification system. Some allow for varying levels of fatness and thinness within each body type and the distribution of body fat.
The Richman Body-Type Classification Method, for example, builds on the three basic types to produce 45 variants. A little excessive if you ask me. But it's the three main categories above that are familiar to most of us.
However, although the concept of body type is well accepted, there are two main problems.
Problems with body type classification, somatotypes and ectomorph, endomorph and mesomorph labels
Firstly, these categories are very broad. Therefore, it's easy to oversimplify someone's body type.
You can end up pigeon-holing them without adequately considering other important characteristics.
For example, although you may tend to one of these types, you'll almost certainly have supporting characteristics of one of the other types too.
Secondly, there's the debate over nature versus nurture.
It's important to realise that these genetic traits are in-built tendencies, not pre-determined outcomes.
The way you are is and always will be dependent on the interaction between those genetic tendencies and your environment.
In other words, whatever your 'body type', what you do with your body in the real world will determine its shape.
The characteristics of each of the 3 body types
It's worth emphasising again that these characteristics are broad generalisations — not exact descriptions.
Think of pure ectomorphic, mesomorphic, and endomorphic characteristics as extreme points on the three points of a triangle.
Most of us lie somewhere inside this imaginary triangle with a blend of these characteristics.
We also need to dispel the myth that it's 'better' to have one type of body over another. It's clear that each body type carries both training advantages and disadvantages.
Characteristics of the Ectomorphic Body Type
Physical Characteristics of Ecotpmorphs
Generally tall and slender with a delicate build. Likewise, they'll have a small bone structure and a generally young appearance. Thin chest, small hips, and narrow waist.
Metabolic Characteristics of Ectomorphs
Ectomorphs have a fast metabolism. They can be slow to gain muscle and lose weight easily. Often they'll have difficulty gaining weight.
Fitness and Training Advantages of being an Ectomorph
Ectomorphs find it easy to lose and keep off excess body weight. They're often naturally good at endurance types of exercise. Especially where low body weight is an advantage, such as running.
Training Disadvantages for Ectomorphs
Their smaller bone and muscle structure makes ectomorphs much more injury-prone. Additionally, vigorous exercise may cause excessive weight loss, more than that considered to be healthy.
Characteristics of the Endomorphic Body Type
Physical Characteristics of Ectomorphs
Generally strong bone structure with a more rounded appearance. Often a 'softer' body with less well-defined musculature. In comparison to ectomorphs, endomorphs often have shorter leg bones.
Metabolic Characteristics of Endomorphs
Endomorphs have a slower metabolism but also a 'strong constitution'. They gain muscle and weight easily and find it harder to lose weight.
Fitness and Training Advantages of being an Endomorph
Endomorphs are naturally strong and powerful. As a result, they respond very well to resistance training. Additionally, endomorphs are less likely to become injured or overtrained.
Training Disadvantages for Endomorphs
Endomorphs have more difficulty losing body fat. Careful diet monitoring and plenty of aerobic exercise can help counteract this tendency.
Characteristics of the Mesomorphic Body Type
Physical Characteristics of Mesomorphs
Fairly tall & athletic-looking with broad shoulders and narrow waists. Often, mesomorphs will have broad hips and naturally possess upright posture. They look more muscular and have a more overall 'triangular' appearance.
Metabolic Characteristics of Mesomorphs
Mesomorphs have a fairly fast metabolism and they can both gain and lose weight quite easily. Training history is an important factor in how they look. Mesomorphs also respond well to training and can gain muscle relatively easily.
Fitness and Training Advantages for Mesomorphs
Mesomorphs respond very well to a variety of training types. They see results rapidly and can achieve both low body fat and high levels of musculature.
Training Disadvantages for Mesomorphs
Mesomorphs tend to become over-trained or injured. Overtraining can be an issue if they don't take adequate rest and recovery. Mesomorphs can easily gain weight once training stops or activity levels drop.
How should each of the body types train?
Of course, it all depends on what you want.
For example, if you're an ectomorph aiming to run a marathon, your body type is already suited to the task.
Rather than try and become more mesomorphic or endomorphic, you'll be quite happy to exploit the body type you already have.
The same could also be said for an endomorph training for powerlifting.
But let's suppose you have a body type that definitely leans towards one of the three categories. Say you want to train for general health and fitness and to develop a well-balanced blend of stamina, strength, and power.
Are there any 'body type' training guidelines you can follow?
The answer is yes.
However, these guidelines are more about shifting the emphasis of your training rather than forming the program itself.
You still have to think about your overall goals and objectives. Likewise, your current fitness level and exercise history will determine how you should train.
Whether or not you have any injuries or medical conditions might affect the way you train too.
Lastly, and perhaps most importantly, you should take into account your own personal preferences. There's no point devising a program that you just won't enjoy because you won't do it.
And, regardless of body type, consistency is key if you ate looking to develop a stronger, healthier body.
Once you've come up with a personalised plan, you can apply these guidelines to help produce more balanced results for your particular body type.
Ectomorphs should train with heavy weights
Workout Ideas for Male Ectomorph
Ectomorphs lose weight easily because of their high metabolic rates. Additionally, male ectomorphs can find it hard to gain strength, power, and muscle from their workouts due to their body type.
Ectomorphs seeking 'balance' should spend less time calorie-burning in aerobic workouts. Ideally, they want to spend more time doing high quality and reasonably intense resistance training. As a result, the male ectomorph body type can maintain and improve their strength levels from their workout routine.
The training volume, however, should be kept down. Otherwise, it will tend to raise an already active metabolism and prevent sufficient gains. Keep the emphasis on the compound exercises such as chest press, leg press, lat pulldowns/chins, dips, and squats.
A high-repetition isolation workout is not recommended for the male ectomorph body type.
Ectomorph cardio workout recommendations
Volume
Keep Low.
Three sessions of 20-30 minutes per week are adequate
Intensity
Moderate
Work at around 75% of maximum heart rate
Type
Smooth non-weight-bearing movements like cycling, rowing and swimming.
Pounding movements against gravity like running, skipping and aerobics less so. They tend to induce weight loss.
Notes
These guidelines don't apply to ectomorphs in training for sports requiring aerobic fitness. Both the volume and intensity of their aerobic training will need to be increased.
Weight training ectomorph male workout recommendations
Volume
Moderate — don't overdo the volume.
Train each body part no more than once every 4 or 5 days. Subsequently, allow for full recovery between workouts.
Stick to 2-3 very high-quality sets per body part.
Intensity
High
Use heavier weights at between 8-10 reps per set. Aim to reach the point of failure at the end of each set (excluding warm-up set)
Type
Forget the fancy stuff and stick to basic movements such as squats, bench press, chins, etc. The male ectomorph sometimes needs a little upper body workout emphasis.
Notes
Quality, not volume is the real key to success for ectomorphs wishing to gain strength
Exercise Routine Suggestions for Endomorph Body Type
Endomorphs are naturally strong
If you're an endomorph, you'll tend to have plenty of natural strength and a high tolerance for training hard.
However, the flip side is that with their inherently slower metabolisms, endomorphs need to do higher training volumes. Likewise, they should place a greater emphasis on aerobic exercise. This helps maintain optimum body fat levels for health and performance.
Resistance training shouldn't be ignored, because it raises the body's basal metabolic rate. This exactly what the endomorph body type needs from its exercise routine.
It should, however, be of the higher volume, lower intensity type.
Structure your exercise routine for the endomorph body type so that aerobic training is a priority. Add sufficient resistance training workouts to build and maximise strength.
Cardio exercise routine recommendations for endomorphs
Volume
High.
4 - 6 sessions of 30-60 minutes per week.
Of course, this will depend on fitness level
Intensity
Low to moderate.
Longer, less intense aerobic workouts at around 65-75% of MHR are more suitable for larger frames.
High-intensity intervals can be an option. However, those with an endomorph body type should have a lot of cardio in their exercise routine. Less intense workouts that go for longer are a better way of getting it all in.
Type
Weight-bearing exercises against gravity will be more effective at promoting fat loss. For example, running, hill walking, and cycling should be included in an endomorph's exercise routine.
Weight-supported exercises like swimming can be easier on the joints. However, if possible, get out and practise your athleticism.
Points to note
High volumes of pounding exercise are unlikely to be suitable for those who are substantially overweight or with a history of lower limb/back injuries. If in doubt, seek advice from your trainer.
Endomorph resistance workout recommendations
Volume
Moderate to High
Aim for one or two full-body workouts a week. Your high tolerance to resistance work means you can perform plenty of sets per body part.
Intensity
Low.
Using lighter weights but higher repetitions of around 12-20 per set will still maintain strength.
Type
Include plenty of lower body exercises. This is where the largest muscles are, afterall.
Use a wide variety of movements in your exercise routine to maximise the strength of the endomorph body type.
Notes
Keeping your heart rate raised during training will produce aerobic benefits. Keep your rest between sets to a minimum and move quickly through your circuit.
Mesomorphs are more prone to overtraining
Workout Suggestions for Mesomorph Body Type
The mesomorph body type lies somewhere in between the other two, which is reflected in the workout recommendations.
However, to make good progress and avoid becoming stale, workout variety is crucial for mesomorphs.
For good aerobic gains, CV workouts should be at a variety of different intensities.
A mesomorph's resistance program should include compound movements for building and maintaining strength. Additionally, it should also contain higher-rep isolation work for improving muscle definition.
While frustrating for the other body types, when it comes to training, mesomorphs can get away with doing less and achieving more!
The downside, however, is that because they see results so quickly, mesomorphs are also more prone to overtraining. Even repeating the same routine over and over again will almost certainly produce results.
To avoid falling into this trap, mesomorph body types need to change their workout routines frequently.
Cardio workout recommendations for mesomorphs
Volume
Moderate.
3-5 sessions of mixed duration aerobic sessions per week work well. For example;
- 2-3 shorter, higher intensity sessions of 20-30 minutes
- 1-2 longer 40-60 minutes sessions.
Intensity
Mixed.
For example shorter sessions at around 80% of maximum heart rate. Then longer sessions performed at around 70% maximum heart rate.
Type
Mesomorph body types respond well to all types of aerobic workouts.
Notes
High volumes of pounding exercise are unlikely to be suitable if you're substantially overweight. Likewise, if you have a history of lower limb or back injuries. If in doubt, seek advice from your trainer.
Resistance workout recommendations for mesomorph body type
Volume
Moderate.
Two sessions a week is ample for most mesomorphs. These should include 4-6 exercises per body part.
Intensity
Mixed.
Mesomorphs should cycle their resistance training.
Ideally, mix lower repetition, higher intensity workouts (8-10 reps per set) with a slightly higher rep, lower intensity workouts (12-15 reps per set).
To avoid overtraining, heavier training periods should be broken up with lighter periods to allow full recovery.
Type
The tried and tested formula of performing a basic compound exercise, followed by an isolation exercise works well for mesomorphs. The exercises and the order in which they're performed should be changed frequently.
Workout variety is key for those with the mesomorph body type. Your body is quick to adapt and respond.
Points to note
Beware of overtraining and getting stuck in a rut.
