When constructing a weight lifting routine it is important to know what body type you are and modify your routine accordingly.
The three body types are ectomorph, mesomorph, and endomorph.
Each of the three body types should have different weight training routines and diets to achieve the best results.
The reason for these differences is the genetic make up of each body type.
Ectomorph A ectomorph is typically described as a skinny person having long thin limbs with undersized joints and very lean muscle mass.
They have the fastest metabolism of the three body types and usually have thin shoulders and a flat chest.
Ectomorphs usually find it hard to gain weight because they burn calories faster then they can consume them.
For a ectomorph to gain muscle they will have to consume large amounts of calories throughout the day.
To be able to get the amount of calories needed for the day many find it is easier to split their meals into 3 hours intervals.
By eating every 3 hours you can fit 6 meals in your day, which allows for more calories.
A ectomorph can be more lenient when it comes to eating fatty foods and calorie dense foods and should consume plenty of carbohydrates in every meal.
This body type should also eat before bedtime to prevent muscle catabolism (the breakdown of muscle) while sleeping.
When it comes to weight lifting a ectomorph should use heavy weights at lower reps (around 4-8 reps).
They should focus on compound exercise that build up their larger muscle groups.
The work outs should be short and intense and cardio should be keep to a minimum when trying to gain muscle.
Mesomorph A mesomorph is normally described as someone who has large bones and muscles.
They gain muscle rather quickly and easily and usually have a naturally athletic build.
This body type also gains fat more easily then ectomorphs and must be aware of their calorie intake.
Mesomorphs should incorporate cardio along with their weight lifting when they are trying to gaining muscle.
The reason is, that when trying to gain muscle you have to eat more calories then you burn and the cardio helps prevent those extra calories from turning into fat.
A recommended workout for mesomorphs is to workout each body group separately and once a week.
They should use moderate to heavy weights and should use isolation exercises while still focusing on compound movements (like bench press, military press, squats, etc.
).
Mesomorphs should consume balanced meals of protein, carbs and fat throughout the day.
Endomorph The Endomorph body type is known to be short, stout, and have a soft round build.
Out of the three body types endomorphs gain fat the easiest and find it difficult to lose weight.
Endomorphs usually have shorter and thicker arms and legs and are usually naturally strong.
It is important for a endomorph to incorporate cardio into their weekly workout routine to keep fat gains to a minimum.
They must watch their calorie intake closely as their weight can rise rather quickly when trying to gain muscle.
A endomorphs diet should be rich in protein and lower in fat and carbohydrates.
Combinations Even though the body types are separated into three categories they usually come in combinations.
The most common combinations are; ectomorph/mesomorph or mesomorph/endomorph.
Also, there are pure mesomorphs that gain weight similar to endomorphs and should combine the advice of both body types and listen to how their body is responding.
Using the descriptions and techniques provided above, you should be able to determine your own body type and should modify your workout routine and diet accordingly.
This will provide you with better and quicker results.
Remember to always listen to how your body is responding to a certain diet or weight lifting routine and change it around accordingly.