Workout Types for Each Body Type - Train Better for Your Genetics

Understanding Your Body Type

When starting a workout program, it's important to understand your body type. The main body types are ectomorph, mesomorph, and endomorph. Knowing your body type can help determine which types of workouts will be most effective for you.

Ectomorph

Ectomorphs are characterized by long, thin limbs and a slender frame. Ectomorphs have a fast metabolism, making it difficult to build significant muscle mass. An ectomorph workout should focus on strength training to build lean muscle.

Mesomorph

Mesomorphs naturally have an athletic physique with defined muscles and broader shoulders. They gain muscle easily compared to other body types. For mesomorphs, the focus should be a mix of cardio and strength training.

Endomorph

Endomorphs have a soft, rounder body frame with a tendency to store fat, especially in the midsection. They may build muscle underneath fat storage. Endomorphs benefit from high-intensity interval training (HIIT) and cardio workouts.

Workout Types for Each Body Type

Ectomorph Workouts

Ectomorphs should target strength training to build lean muscle mass. Good ectomorph workout options include:

Heavy Weight Lifting

Full body compound lifts using heavy weights are ideal for ectomorphs. Exercises like squats, deadlifts, and bench presses build mass when progressively overloading.

Low Reps

Focus on 3-5 rep sets using weights that are challenging to lift 4-5 times. The low volume with heavier weights stimulates new muscle growth.

Full Body Split

Workouts that target both lower and upper body together help to maximize stimulation for ectomorph muscle building.

Increase Caloric Intake

Ectomorphs need extra calorie intake to gain mass, around 16-20 calories per pound. Eat plenty of protein, complex carbs, and healthy fats.

Mesomorph Workouts

Mesomorphs gain muscle naturally so a combo of strength training and cardio works well. Top mesomorph workout choices are:

Moderate Weight Lifting

Use moderately heavy weights in the 6-10 rep range for compound lifts, isolating muscle groups effectively.

Supersets

Combine contrasting exercises in alternating supersets like push-ups and pull-ups to maximize calorie burn.

Cardio Acceleration

Add short bursts of intense cardio like sprints or high resistance cycling between strength sets.

Circuit Training

Keep rest periods short using total body circuits to elevate heart rate and build muscular endurance.

Vary Exercises

Mesomorphs should change up their workout routine every 4-6 weeks to regularly challenge muscles.

Endomorph Workouts

The best workouts for endomorphs involve using HIIT and moderate weights to burn fat and reveal toned muscle underneath. Helpful strategies include:

High-Intensity Interval Training

Incorporate cycling, running, jumping, etc. in short bursts of max intensity followed by brief rest periods to rev calorie burn.

Low Impact Cardio

Steady state low impact cardio like walking, swimming, elliptical workouts help burn subcutaneous fat.

Light Weights + High Reps

Use lighter weights for sets of 15-20 reps to build lean, defined muscle without bulk.

Compound Movements

Full body exercises like lunges, squats, and burpees maximize calorie burn during strength training.

Train Before Eating

Exercising in a fasted state forces your body to tap into fat stores for fuel.

Customizing Your Workouts

While body type workouts create a helpful starting point, you may need to customize your training plan based on your goals, fitness level and workout preferences. Here are some factors to consider:

Training Goals

Your specific goals influence workout focus. Goals like gaining mass or strength require heavier lifting. Fat loss goals are better suited to metabolic conditioning and HIIT style training.

Gender Differences

Due to differences in muscle fibers and hormones, training varies slightly between men and women. Women may need higher rep ranges with moderately heavy weights.

Nutrition Habits

Your diet impacts workout needs. Those eating in a calorie deficit need more metabolic or HIIT training. Surplus calorie intake supports heavier lifting.

Injury History

Previous injuries may require substituting certain high impact exercises for safer alternatives. Customize to prevent re-injury.

Lifestyle Factors

Occupations involving high activity levels or exercise restrictions impact workout selection. Adjust intensity for daily life demands.

Access to Equipment

Equipment availability influences workout design. Use bodyweight workouts, resistance bands, or machines based on whats available.

Workout Preferences

Enjoyment level affects consistency. Opt for training styles you find most enjoyable for better motivation.

Hybrid Training Methods

Many people find success combining multiple workout protocols into one hybrid routine based on their needs and preferences. Some popular hybrid training options include:

Strength + HIIT

Combine strength training days focused on heavy, compound lifts with HIIT cardio days interspersed. This provides muscular development and metabolic conditioning.

Powerbuilding

Powerbuilding blends heavy lifting phases for strength gains with higher rep, shorter rest periods for hypertrophy. This stimulates maximum muscle growth.

Cardio + Strength

Incorporate short cardio intervals between strength sets or pair cardio and strength days. The varied stimulus prevents plateaus.

Calisthenics + Weights

Use a mix of bodyweight calisthenics like pull-ups along with barbell training. Calisthenics enhance mobility and stability.

Kettlebells + Bodyweight

Kettlebell swing training interspersed with bodyweight moves like push-ups combines endurance, strength, and metabolic conditioning.

Sample Workouts for Each Body Type

Here are examples of effective workouts tailored to ectomorph, mesomorph, and endomorph body types:

Ectomorph Workout

Lower Body

Barbell Back Squats - 4 sets x 4-6 reps

Stiff Leg Deadlifts - 3 sets x 6 reps

Walking Lunges - 3 sets x 12 reps

Upper Body

Bench Press - 4 sets x 4 reps

Bent Over Rows - 3 sets x 6 reps

Overhead Shoulder Press - 3 sets x 6 reps

Accessory Exercises

Crunches - 3 sets x 15 reps

Plank - 3 sets x 30 seconds

Mesomorph Workout

Lower Body

Goblet Squats - 4 sets x 8-10 reps

Walking Lunges - 3 sets x 14 reps

Glute Bridges - 3 sets x 15 reps

Upper Body

Dumbbell Bench Press - 4 sets x 8 reps

Lat Pulldowns - 3 sets x 10 reps

Arnold Presses - 3 sets x 10 reps

Accessory

Plank to Push-ups - 4 sets x 10 reps

Burpees - 4 sets x 6 reps

Endomorph Workout

Cardio

Elliptical HIIT - 30 seconds high intensity, 90 seconds low (8 rounds)

Kettlebell Swings - 4 sets x 15 reps

Rowing Sprints - 500m, rest 1 minute (5 rounds)

Total Body Strength

Goblet Squat to Press - 4 sets x 12 reps

Dumbbell RDL to Row - 4 sets x 12 reps

Push Ups - 4 sets x max reps

Core

Plank - 4 sets x 45 seconds

V-Ups - 4 sets x 8 reps

Sample workouts can be a helpful starting point, but adjust exercises, volume and intensity based on your body's response.

Benefits of Tailored Training

Designing a workout routine suited to your body type offers many advantages including:

Maximizes Your Genetic Potential

Training in alignment with your body's natural tendencies allows you to realize its full potential.

Prevents Imbalances or Injury

Targeting your body's weak points and avoiding its limitations reduces injury risk.

Enhances Workout Efficiency

Exercises that complement your body traits boost workout efficiency and time management.

Accelerates Goal Achievement

Following workout principles for your body facilitates faster attainment of fitness goals.

Boosts Motivation Levels

Seeing and feeling results from properly tailored training increases motivation to continue.

Considerations for Optimal Results

To achieve the best results from body type workouts, incorporate these recommendations:

Allow For Individual Factors

While body type offers useful insight, individual factors like injuries or preferences impact programs.

Adjust Intensity Gradually

Build up intensity levels over time to prevent burnout or detrimental overtraining.

Monitor Progress Consistently

Track progress through measurements, progress photos, and fitness testing to gauge results.

Incorporate Proper Recovery

Support workout efforts with sufficient sleep, protein intake, and rest days.

Modify Program Periodically

Adjust workouts every 4-6 weeks to continue challenging your body as fitness improves.

While body type workouts provide an excellent starting point, you may need to experiment to discover the optimal training formula for your body and goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.