in ,

Train For Your Body Type

Everybody thinks they know everything about the somatic body type and the training for each body type.

We consider this a trivial matter somatic types and “ex officio”. I mean I was almost convinced that every athlete knows something about TYPES somatic cells of the human body. Always the first question and answer every time …

However, I believe that it is not a bad idea to write (and I) like somatic types.

It is known that there are three major  body types: ectomorph, endomorph and mesomorph. Everyone should know that a person can not be 100% ectomorph, endomorph or mesomorphous. Each of us is a combination of three types of somatic and should not try to fit into a certain type.

Classification in three body types  is very easy after a few obvious criteria: muscle mass, height, body fat, bone thickness. Somatic type of each of us must reflect certain features obvious and constant, but bear in mind that although somatic type remains constant throughout life, body appearance may change after training. For example, an overweight person (endomorph) may look like a mesomorphous (like athletics) following a diets combined with a program to develop muscle mass.


But let’s look at several aspects of each somatic body type  and how each should train. Again though, you know your somatic type, only after some experiments and tests with a certain diet and certain types of training. Somatic types are more informative and serve as a guide :). But in a general way we have these kind of somatic body types:

Ectomorph – the kind of weak man, tall, with reduced muscle mass, nonfat, thin bones. His main problem and the main objective is the accumulation of muscle mass (even fat tissue). Here we find the hardgainers, the individuals who manage with difficulty to develop their muscles. Ectomorph is fast metabolism, which slows the accumulation of muscle mass. They do not have much strength and endurance, so they find it difficult to attend training difficult. Sometimes they can be dominated by frustration due to slow progress, which can lead to installation of complex psychological and a poor self-image. Patience and perseverance are key, because many beginners ectomorphs, the desire to progress faster, train too much and too fast and get to overtraining. Progress may be faster at first but after the first few months of training to reach stagnation; then it is time to revisit the diet and supplementation.

Drills should be designed very wise. Periods will alternate with periods of more intense workout lighter workout. It is preferable to use basic exercises that involve more muscle groups, such as genoflexiunile, pushed from lying down, straightening, rowing with dumbbell. It will use heavy and around 8-12 reps, high intensity and rest 2-3 minutes between sets. You have to learn to train really intense and you get everything from each series. Dumbbells and weights are chosen in front of appliances that are designed to isolate certain muscles. The aim is to stimulate as many muscle groups, especially high demands.

Ectos frequently have problems with sore muscles, so recovery time between workouts should be long enough. It is recommended to train each once a week each group, maximum twice.
What should have in mind ectomorph it is the fight goes to the transformation of nutrients into muscle, so should not to waste energy from food with other activities, especially aerobic workouts (if purpose is muscle growth). Obviously, for a beginner cardio conditioning is necessary, but when you get in shape and will focus on the accumulation of muscle mass is preferable to quit aerobic.


Regarding food, the ectomorph is a happy man because he can eat anything without being worried even the intake of fat. Food regimen will have to become more calorie rich than before, with a percentage breakdown as follows: 20-25% protein, 50-55% carbohydrates, 25-30% fat. Based supplements are protein concentrates, glutamine, creatine.


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

Leave a Reply

Your email address will not be published. Required fields are marked *

Increase your gains on a budget!

Old School Chest and Back Workout