When it comes to gaining weight naturally, you have to know your body type. We are all born with a different genetic blueprint. Understanding what all three body types are and which one you fall into will help you achieve whatever weight training and diet goals you set for yourself. Based on your body frame size, body fat percentage and weight, you fall into one of three body types: endomorph, ectomorph, or mesomorph.
Mesomorph’s have the good life! They can gain weight or lose weight
easily. They don’t have to workout hard in the gym and basically can eat
almost whatever they want and yet they can still maintain their
Gains or loses weight easily
Hard, muscular body
Builds muscle quickly
Since Mesomorph’s have a naturally muscular build, there body fat
percentages tend to be low. They’re not too big and not too skinny.
Mesomorph’s tend to be on the move more often than not, so to maintain
their naturally built physique, they should eat 5-7 small meals a day.
They just train using relatively heavy weights and incorporate an
aerobic workout as well.
Mesomorph’s should workout with basic compound exercises as well as
single-joint isolation movements. They should do about 3-4 sets per body
part with about 10 repetitions each. Remember, if you fall into this
category, you want to try to maintain what you already look like. You
want to adjust weight training more often to keep your body from getting
used to one exercise.
If you find it hard to gain weight and build muscle easily, then
you’re an Ectomorph. Ectomorph’s have an extremely high metabolic rate
which makes it a challenge for them in the weight room and at the dinner
Has trouble gaining weight
Muscle growth takes longer
Ectomorph’s can eat basically whatever they want and still find it
hard to gain weight and build muscle. Since their metabolism burns
calories at a high rate, they need to eat a lot more than the average
person. If you’re an ectomorph, try to eat at least 5 meals per day. Try
to eat a high protein shake when you wake up and right before you go to
bed. Weight training is also extremely important. Don’t workout
everyday and keep your aerobic and cardio workouts to a minimum.
Ectomorph’s should stick with 3-4 mass building exercises which
workout the major muscle groups, like your chest, arms, and legs. Be
careful not to overtrain! Many ectomorph’s think the only way to “catch
up” to others that are much bigger and stronger is to workout for hours a
day. Keep your workouts to 45 minutes to an hour, max. Get in the gym,
do your thing, and get out! Ectomorph’s should do around 10-12 sets for
larger body parts and 6-8 for smaller ones. Your last 1-2 sets should be
performed to failure, meaning workout until you can’t lift the
Endomorphs usually have a slower metabolism which makes fat loss very
difficult. They also have a relatively large bone structure and even
though they can lift heavy weights around the gym, their body frame can
hide their hard-earned muscle gains.
Over-developed digestive system
Gains muscle easily
Trouble losing weight
Their physical features dictate that Endomorph’s should maintain a
diet low in fat with a low to medium intake of carbohydrates.
Endomorph’s should definitely train using weights along with
incorporating an aerobic workout. There are some supplements that will
help with fat loss but remember: Supplements will not magically help you
lose weight if you do not eat right and workout on a regular basis. I
cannot emphasize this enough!
When weight training, Endomorph’s should include both compound and
isolation movements. Also, they should mix up their exercises and the
order in which they do them every so often. Keep in mind not to train
too heavy too often, which can cause serious injury. Endomorph’s should
do 8-12 sets with 12-15 repetitions each.