Ever feel like all your hard work at the gym to get fit and shape up is not getting you the results you envisioned? Yep, we’ve been there. And it’s not you, it’s your workout plan. (And your body type!) Just like how we tailor our diets and nutrition plans according to our genes and body size, the same energy should be extended to your workout plan. Once you’ve figured out your body type, you will begin to understand why less is more, and maximize your workout time.
WHAT ARE THE 3 BODY TYPES?
The three body types are Ectomorph, Mesomorph and Endomorph. You can get a good idea of what those body types look like and where they are prone to store more fat (or muscle) from the image below.
Are you able to identify which body type you are? Not everybody is going to fit exactly into one or the other, of course, but you might notice that there is one that is more predominant. Let’s break it down a bit further and talk about each body type in more detail as well as how you should approach your strength and cardio training in order to maximize results.
The Ectomorph is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs. The Ectomorph might say things like, “No matter how much I eat, I cannot seem to gain weight.” Quite contrary to popular belief, not everyone is looking to lose weight.
STRENGTH TRAINING FOR THE ECTOMORPH:
- Train with heavy weights and lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).
- Only train 1-2 body parts per training day to avoid too much caloric expenditure.
- Aim for 5-10 reps and 6-8 sets of each exercise.
- Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.
CARDIO TRAINING FOR THE ECTOMORPH:
- Very minimal cardio.
- Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities toreduce stress).
The Mesomorph is kind of in between the Ectomorph and the Endomorph. They are able to put on muscle easily and genetically are the ideal body type for bodybuilding. They have very strong legs, broad shoulders and a narrower waist. Generally, they also have very low body fat as well.
STRENGTH TRAINING FOR THE MESOMORPH:
- The more varied the training, the better the results.
- Light, moderate and heavy weight training as well as bodyweight training with the adidas Training app.
- Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.
- Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.
- Add in any other strength training activity that you think is fun and want to try out, like this resistance band workout.
CARDIO TRAINING FOR THE MESOMORPH:
- 3 days per week of cardio for 15-30 minutes.
- Mix in a combination of both HIIT training and LISS training.
The Endomorph is more round and pear-shaped. They tend to store more body fat throughout the entire body, especially in the legs and arms. It’s much harder for the Endomorph to put on muscle and much easier to gain weight. However, as mentioned before, you can’t sit on the couch and blame your genetics! You can be thankful for the body you have and work towards becoming more fit and healthy — it just might take a bit more time and effort than for the Mesomorph.
STRENGTH TRAINING FOR THE ENDOMORPH:
- Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the adidas Training app as well as moderate weight lifting.
- Avoid heavy weight lifting with low reps.
- Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
- After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.
CARDIO TRAINING FOR THE ENDOMORPH:
- Incorporate cardio a minimum of 3x per week for 20-30 minutes in your target heart rate zone.
- Make your cardio training easy on the knees and low-impact (swimming, biking, hiking, walking, elliptical).
With so much information out there, it can be quite confusing to find the right training style to best meet your needs. This is a great jumping off point to help lead you in the right direction. And remember, long-lasting results, regardless of your body type, take time and consistency! Keep it up, and you’ll get there — we believe in you!