Body type: Ectomorph, Endomorph or Mesomorph. Which is your.? How to build muscle best for each body type.? (Part 1)

 Hmm, the first question you guys always asking yourself: "How to get muscle fastest and best.?". This question is not belong to anyone from the newbie to the old gymer who did not satisfy with their body shape right now. Okey, so you guy should take a quick look to the basic concept: Which is your body type and how to get huge muscle as much as possible for your body type.? 😎😎 Really simple but working well.

My brother, Ha Ninh always notices me whenever you face to the hard problem and haven't found the answer yet, taking time to see the most basic concepts (principles). And finding more about it and the result will appear gradually by the most unexpected way. 😄

Let's go to the issue.

Honestly, I write this blog for reviewing and sharing my Gym knowledge with my most objective perspective ✊

Table of Contents

1. How many body types.? ( Part 1)

1.1 What this.?

1.2 Features

2. Identifying your body type ( Part 2)

3. Taking a plan for each body type

3.1 Ectormorph

3.2 Endomorph

3.3 Mesomorph

1. How many body types.?

" To know oneself is true progress"

In the 1940s, psychologists William Sheldon described three main body types:

+ Ectomorphic: Lean, Long and building muscle in difficulty 

+ Mesomorphic: Muscular and well-built with a high metabolism and responsive muscle cell

+ Endomorphic: Big, high body fat, often pear-shaped 

Basic form but never in their pure form. Because we have to remind some other types are often called " Special combination" - some aspects of Endomorph, Mesomorph and Ectomorph. Here they are:

 

1.1 Ectomorph

If you look at any the ectomorph guys, you will detect quickly they are 👀. Since, narrow shoulders, small frame, lean muscle mass, little body fat, long and lean extremities (legs and arms). 

The Ectomorph guys are really "hardgainers", and they got a metabolism system in an extremely fast state. Owns a fast metabolism system which makes gaining muscle and building shape quite hard but still have many ways, training plans and tips fit and work best for you 😎😎. So do not worry about that. Smiling and continuing reading,  I will show you right below 👇. 

Typical features:

• + Lean and long
• + Small frame, narrow shoulders
• + Hard to gain muscle
• + Very fast metabolism

Nutrition:

Some good news, you only need to supply enough calories or a little more to maintain a lean physique by eating. But bad news, you need to eat a large amount of calories to gain weight 😂. Just simply eating, Fighting.!

Macro ratios:

• Carbohydrate: 55%
• Protein: 30%
• Fat: 15%

So, the question "Why Carb is much higher than two ingredients.?"

Nutrition is very important for any body type and the Ectomorph especially. Hmm, the Ecto's can handle a lot calories from carbohydrates. This body type should focus on eating lots of starchy, unprocessed carbohydrate like: oatmeal, sweet potatoes, quinoa, etc.

Using high calories supplement like: Mass gainer, Casein protein powder. Whey protein and blended protein powders during the day and focusing on Casein protein - a slow release form of protein before bed to nourish your muscle.

And meals, you should take 6 - 8 high calorie meals spread out evenly through the day (every 2.5 to 3 hours). Don't wait your body need feed and feel hungry even some other body type, always feed your muscle. Please nourish muscle regularly and they will make you get in shape by the unexpected way, hahaha 💪💪.

These high calorie meals apply for Pre and Post-workout. We have some little different between Pre and post-workout. Pre-workout, taking easily digestible carbohydrates (fast releasing Carb) like:

• Whey shake
• White rice
• White bread
• Banana
• Energy bars
• Instant oatmeal
• Fruit and dried fruit

About post-workout, I will give you some meal examples:

• Grilled chicken with roasted vegetables.
• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• Tuna salad sandwich on whole grain bread.
• Tuna and crackers.
• Oatmeal, whey protein, banana and almonds.
• Cottage cheese and fruits.
• Pita and hummus.
• Rice crackers and peanut butter.
• Whole grain toast and almond butter.
• Cereal and skim milk.
• Greek yogurt, berries and granola.
• Protein shake and banana.
• Quinoa bowl with berries and pecans.
• Multi-grain bread and raw peanuts.

You should spend time to cook, it make your life healthy or put them all to boil like someone else 😂😂, I am inside one of them 😄, quick but still healthy.

Okey, done for Ectomorph temporarily. If you are concerning about Bulking For Ectomorphs: nutrition and sample diet, click this link and find your answer.

Well I have many things to share to you about the Ecto type, because I want you to be better and build muscle as fast as possible. Maybe, I will list all down there and divide it into some spices that is actually easy to read. Okey, that good.!

Some Rules

Training Program:

Should avoid all Cardio

Some tips for your Ectomorph guys, you should be priority all big compound exercise more than isolated exercises.

Notice that isolated exercises are always good approximately like compound exercises but you should build in some compound exercise firstly and combine with isolated exercises near the end of workout (compound > isolated). The reason is you will use many muscle groups in the one exercise, so you will build muscle faster. Not only applying for the Ecto but it also work for the rest.

So, here is some exercises:

Barbell bench, focus on: Chest, Anterior Deltoids, Triceps

Dip focus on: Chest, Anterior Deltoids, Triceps

Barbell deadlift focus on: Thighs, Hamstrings, Lower back, Trap, Forearms, and few more.

Squat focus on: Thighs, Hamstrings, Glutes, Calves

Front squat focus on: Thighs, Hamstrings, Glutes, Calves

Walking lungle focus on: Thighs, Hamstrings, Glutes, Calves

Bentover row focus on: Lats, Traps, Lower Back, Biceps, Rhomboids

Pull up & chill up focus on: Lats, Traps, Lower Back, Biceps, Rhomboids

Military press focus on: Anterior Deltoids, Upper Pectorals, Triceps

Barbell shrug focus on: Traps, Forearms

... some other compound exercises for each muscle group day.

1.2 Endomoph 

Like above, you can easily identify some guys belong to Endo type with some typical features right below. The Endo is more round and pear-shaped. Typically, they tend to store more body fat in the legs, arms and around AB core. Their muscle dose not split specifically like Ecto or Meso, but they got strength and easier to gain weight.

However, as mentioned before, you can not sit in chair and blame for your parents' genetics. Taking action and follow the right rules, training programs and healthy diet in discipline. It takes your time a bit more and effort than the Meso guys. The Endo got strength and gaining weight quickly, that is definitely strong aspect to go fast and far.

Typical features

• Stocky build
• Round and pear - shaped, a wider waistline and bigger bone structure
• Store fuel (both fat and muscle)
• More muscle and fat as well
• The best strength advantage
• Difficult to stay lean
• Slow metabolism
• Fall asleep easily

Nutrition:

Absolutely, the Endo should carefully take a diet plan more stricter than the others. If the do not control food supply for their body, they will gain weight quickly, fat especially. The Endo should eat fewer Carbs and increase higher protein intake and fiber - rich veggies.

The Endo type may benefit from a balance nutrition with healthy fats, proteins, Carb from fruits, vegetables, and unrefined, high fiber foods.

Some examples of foods that are rich in protein or healthful monounsaturated and polyunsaturated fats include:

• low fat dairy products, such as low fat milk, yogurt and cheeses
• poultry: chicken and turkey,..
• most types of fish
• most nontropical vegetable cooking oils, especially olive, canola and avocado oil
• eggs and egg whites
• most nontropical nuts, including almonds, hazelnuts and walnuts

Some examples of Carb that are fit for Endo diet include most:

• dried beans and legumes such as kidney beans, lentils and chickpeas
• fruits, except lemon and pineapple
• non-starchy vegetables including broccoli, cauliflower and celery
• whole-grain and whole-wheat products, such as all-bran cereal and 100% stone-ground whole-wheat bread
• some starchy vegetables such as sweet potatoes, yams, corn, carrots
• some unrefined starchy vegetables such as quinoa and amaranth

The Endo type tend to be more sensitive to carbohydrate and insulin. Insulin is a hormone that allows blood sugars to enter cells. So, people belongs to Endo type should limit or avoid carbohydrate dense foods, especially refined Carb as white flour, sugar, white rice. Those foods when intake your body will release sugar quickly into the bloodstream, causing blood sugar spikes and dips. The body will likely turn these sugars into fat more than burn these as energy.

So, some examples of foods to limit or avoid as much as possible like:

• white bread, white rice, traditional pasta, and bagels, noodle
• candies, chocolates and other sweets
• baked goods and cakes
• soft drinks, energy drinks and sports drinks
• refined cereals, such as bran flakes, instant oatmeal, and puffed rice
• heavily processed or fried foods
• rich dairy products such as cream, whipped cream and ice cream
• red meats
• food rich in sodium
• alcohol
• cooking oils with a lot of saturated fat, such as palm or coconut oil

Training programs

Strength and weight training holds the important role for the Endo. Beside, this some cardio training program also make their progress easier a little bit in reducing body fat and gaining muscle. So, coming to some specific techniques. 

Including in:

Strength training

Cardio training

Continue...