Discover your somatotype
Humans come in 3 basic physical types (also known as Somatotypes). All of us have elements of all 3, but will have one body type that is dominant. Understanding what body type you are will help you maximize your nutrition and training for the best results.
The 3 types are:
- Ectomorphic
- Mesomorphic
- Endomorphic
FYI:
Somatotypes were actually derived from a study by William Sheldon (1898-1977). William Sheldon was a psychologist who studied body types and temperaments and he developed the three somatotypes to help classify physiques for his research.The terms are derived from the three layers of the human embryo, Mesoderm, Endoderm, and Ectoderm.
The Ectomorph
The true ectomorph is the thin, nervous, bookworm type. Physically the ectomorph is fragile with light bone structure, long limbs, drooping shoulders, and slight musculature. The ectomorph is often classified as the "hard gainer". Building muscle is not easy, but gaining fat is far less a concern than that of the other body types.
The features of the face are often fragile and thin, with the head shape tending to taper down to a small chin.
The Mesomorph
The epitome of the mesomorph is the classic jock. Mesomorphs are typified by, broad shoulders, small waist, square jaw-line, strong bones and muscular. Mesomorphs will generally find it easy to pack muscle on as well as making strength gains. It should be noted that a mesomorph can still gain fat if he leads a sedentary lifestyle, however with exercise and proper nutrition, he will find it relatively easy to lose this weight as well.
The Endomorph
The endomorph is prone to being overweight, and has a generally round shape or pear shape; most of the endomorph's weight will be centered on the abdomen. Losing weight for the endomorph can be one of the most difficult tasks. He will find it easier to pack on muscle than the ectomorph but a continuous regimen of proper diet and cardio/fat loss training is required along with the regular workouts.
Know Your Body Type
Technically all humans are made up of all three of the somatotypes; in fact the system that was developed by Sheldon used a scale of 1-7. So for example: John the star quart-back for the local college team is rated as a 2-6-1, where the 6 will represent his mesomorphic value.
So knowing your body type is important, as it will ultimately shape your training and nutrition habits.
In the following articles I will go into what training practices and basic nutritional requirements are good for each of the body types.
The Hard-Gainer – Ectomorphs and Training
As an ectomorph you are thin, perhaps a bit frail, long limbed and hardly ever put on weight.
You must be aware, it is not going to be easy when you hit the gym, gains will come slow, and hard. Patience and determination will be two of your greatest weapons in the upcoming battle.
In the end it will be worth it when you realize you don't need to spend additional hours at the gym every week in order to lose weight either. You will have more freedom in what you can eat, because quite frankly you are a furnace, and burn calories like an old fashioned locomotive.
Training tips for the Ectomorph
- Warming up and stretching before resistance training of any kind is essential in any weight-training program.
- Split training: Break your workouts up into multiple body parts, train one major muscle group and a secondary group per workout. For example: Legs, and Shoulders on one day along with calves or abdominals (calves and abs can be trained each day).
- If possible try to train each body part 2 times per week.
- For sets and reps your goals should be on the low end with heavier weights. Use enough weight to complete 8 or 10 reps for no more than 3 sets per exercise.
- To start out do 3 exercises for the major muscle group and at most 2 for the secondary. Use an ‘inverted triangle' for the exercise choice, starting with exercises that are most ‘compound' to those that are more isolated. For example: for chest you would do bench press first, pullovers or chest dips next, and finally, dumbbell or cable flies. If you are a real hard gainer, drop the third exercise.
- Change your exercises and routine regularly so as to keep your body from getting used to any one regimen.
Rest and recovery are extremely important. Make sure to get enough rest between workouts and never train a body part again if it is still sore from the last workout. - Always increase your training intensity slowly to avoid over-training or injury.
- If you are sore for more than 3 days you are lifting too heavy, drop the weights you are using accordingly.
- If your gains hit a plateau try adding weight so that you can complete only eight reps.
Cardio Training
- Minimize cardio training, do not exceed 3 times per week, at 70% of your maximum heart rate for up to a maximum of 20 minutes per session.
- Try using the elliptical trainer, recumbent bike, or stairs.
Nutrition and Diet
- Eat six small meals per day. A healthy diet and supplementation is crucial to your success.
- You will need extra protein for those muscle gains so try to take in 1.5grams of protein per pound of lean body weight.
- Your daily caloric intake should look something like this: Protein 30%, carbohydrates 50% and fats 20
- Complex or fibrous carbohydrates are far better than simple sugars.
- Try to consume most of your fat calories earlier in the day.
- Have a protein after a work out and before bedtime (every day).
- You should drink 8-10 8 oz. glasses of water a day. Pop, coffee, and tea do not count. In fact you should avoid drinks with simple sugars or caffeine.
- Limit or eliminate your alcohol intake.
- Smoking is bad, so quit.
The Mesomorph and Weight Training
Being a mesomorph you are more than likely broad shouldered, narrow of waist, and naturally athletic.
As a mesomorph you are gifted with good genetics for physical progress, but that doesn't mean you can take it easy. You are still susceptible to gaining unwanted weight if you aren't careful about your diet and exercise.
Training tips for the Mesomorph
- Warming up and stretching before resistance training of any kind is essential in any weight-training program.
- Split training: Break your workouts up into multiple body parts, train one major muscle group and a secondary group per workout. For example: Legs, and Shoulders on one day along with calves or abdominals (calves and abs can be trained each day).
- If possible try to train each body part 2 times per week.
- For sets and reps your goals should be on the low end with heavier weights. Use enough weight to complete 8 for 3 sets per exercise.
- Change your exercises and routine regularly so as to keep your body from getting used to any one regimen.
- Rest and recovery are extremely important. Make sure to get enough rest between workouts and never train a body part again if it is still sore from the last workout.
- Always increase your training intensity slowly to avoid over-training or injury.
- If you are sore for more than 3 days you are lifting too heavy, drop the weights you are using accordingly.
Cardio and Fat Loss Training
- Do cardio 3 times a week for 30 minutes
- Minimize cardio training, do not exceed 3 times per week, at 70% of your maximum heart rate for up to a maximum of 20 minutes per session. You can increase your heart rate limit as you gain conditioning.
- A five-minute cool down period after cardio training is recommended. Walking is good for this.
- For good cardio training try the elliptical machine, stationary or recumbent bike, the treadmill, jogging and brisk walking outdoors
[b]Nutrition and Diet
- Eat six small meals per day. A healthy diet and supplementation is crucial to your success.
- You will need extra protein for those muscle gains so try to take in 1.5grams of protein per pound of lean body weight.
- You will need more than the usual amount of calories if you are taking in less than you are burning in a day you will struggle. You can find out how many calories a day you burn normally by figuring out your BMR [link to tool]
- Your daily caloric intake should look something like this: Protein 30%, carbohydrates 50% and fats 20
- Complex or fibrous carbohydrates are far better than simple sugars.
- Try to consume most of your fat calories earlier in the day.
- Have a protein shake after a work out and mid morning (every day).
- You should drink 8-10 8 oz. glasses of water a day. Pop, coffee, and tea do not count. In fact you should avoid drinks with simple sugars or caffeine.
- Limit or eliminate your alcohol intake.
- Smoking is bad, so quit.
Endomorphs and Weight Training – Not so well rounded
Being an endomorph you are most likely overweight, pear shaped, chunky, and prone to putting on weight far too easily.
Training as an endomorph will require some extra special dedication in the gym and in the fridge. You are not blessed with the genetics of the mesomorph or the fat burning metabolism of the ectomorph. You will need to train hard, but will find that strength and muscle gains will come faster than your skinny counter-parts.
Training tips for the Endomorph
- Warming up and stretching before resistance training of any kind is essential in any weight-training program.
- Split training: Break your workouts up into multiple body parts, train one major muscle group and a secondary group per workout. For example: Legs, and Shoulders on one day along with calves or abdominals (calves and abs can be trained each day).
- If possible try to train each body part 2 times per week.
- For sets and reps your goals should be on the low end with heavier weights. Use enough weight to complete 8 for 3 sets per exercise.
- Change your exercises and routine regularly so as to keep your body from getting used to any one regimen.
- Rest and recovery are extremely important. Make sure to get enough rest between workouts and never train a body part again if it is still sore from the last workout.
- Train with intensity to burn fat and build lean muscle mass, one way to do this is to decrease rest time between sets and exercises always keeping your heart rate up.
- Always increase your training intensity slowly to avoid over-training or injury.
- Work your abs/calves three to four times per week, three sets of 25 of two different exercises
Cardio and Fat Loss Training
- Do cardio 3-5 times a week for 30 minutes per session.
- Minimize cardio training, do not exceed 3 times per week, at 70% of your maximum heart rate for up to a maximum of 20 minutes per session. You can increase your heart rate limit as you gain conditioning.
- For good cardio training try the elliptical machine, stationary or recumbent bike, the treadmill, jogging and brisk walking outdoors
- Circuit training or High Intensity Interval Training.
Nutrition and Diet
- Eat six small meals per day. A healthy diet and supplementation is crucial to your success.
- You will need extra protein for those muscle gains so try to take in 1.5grams of protein per pound of lean body weight.
- Watch your caloric intake, if you are taking in more than you are burning in a day you will struggle. You can find out how many calories a day you burn normally by figuring out your BMR [link to tool]
- Your daily caloric intake should look something like this: Protein 30%, carbohydrates 50% and fats 20%
- Complex or fibrous carbohydrates are far better than simple sugars.
- Try to consume most of your fat calories earlier in the day.
- Have a protein shake after a work out and mid morning (every day).
- You should drink 8-10 8 oz. glasses of water a day. Pop, coffee, and tea do not count. In fact you should avoid drinks with simple sugars or caffeine.
- Limit or eliminate your alcohol intake.
- Smoking is bad, so quit.
Cardio and Fat Loss Training
- Do cardio 3-5 times a week for 30 minutes per session.
- Minimize cardio training, do not exceed 3 times per week, at 70% of your maximum heart rate for up to a maximum of 20 minutes per session. You can increase your heart rate limit as you gain conditioning.
- For good cardio training try the elliptical machine, stationary or recumbent bike, the treadmill, jogging and brisk walking outdoors
- Circuit training or High Intensity Interval Training.
The Constants
No matter what body type you are you have to follow some basic and universal principles and habits:
- Regular and consistent weight training
- Make sure you warm up properly before any weight training
- Partake in a minimum of 3 cardio sessions per week
- Eat clean and healthy
- Intake of adequate amounts high quality protein every day
- Always ease in and work your way up in intensity
- You must drink approximately. 3.75 liters (1 Gallon US) of water per day
- Eliminate alcohol consumption, and smoking.
For truly great results with any body type, you will need dedication, discipline and a lot of work. Fitness should be a lifestyle and if you live by it you will reap the benefits!
