A Workout Guide for Bodybuilders: Train Based on Your Body Type

Are you wondering why some people always stay skinny, no matter how much they eat? Genetics play a big role in deciding the fate of your body shape; Live Science explains that genes determine every detail of our body. By looking at genes, scientists can identify how fat you are and how the body fat is distributed.
Are genes important to body builders? Of course they are. Your body type will determine the appropriate diet, exercise and lifestyle for you.

Here’s a quick workout guide for each body type:

1. Mesomorph

Mesomorph is the ideal body type for athletes and bodybuilders!
With large bones and defined muscles, mesomorphs are characterised with a low waist and thin torso. Their faces are generally rectangular in shape, accentuated with heavy jaws and cheekbones.

Popular mesomorphs are Daniel Craig and David Gandy.

The Mesomorph Diet

Since mesomorphs tend to store fat on the hips and thigh, the best way to lose inches is to minimise fat intake. Consume a diet rich in complex carbohydrates that include whole grains, vegetables and beans; proteins from fish, lean beef and nuts; and healthy fats.

The diet should be divided into:

• 40% complex carbs
• 30% lean protein
• 30% healthy fats

This division allows mesomorphs to store more energy without eating too much.


A progressive plan is recommended for mesomorphs. Increasing the weight and power without getting bulky will achieve a stronger and more athletic body.

2. Ectomorphs

Ectomorphs are thin – they stay lean and find it hard to build bigger muscles. They are taller, longer and thinner compared to other body types. They have narrow shoulders and bust.
Ectomorphs are good at sports that involve high jumping and they also excel in endurance sports because of their long limbs, good body frame and flexibility.
Although they are not prone to obesity, too much body fat may increase the risks of type 2 diabetes, strokes, high blood pressure, heart disease and cancers.
Popular ectomorph celebrities are Russell Brand, Mick Jagger and Peter Crouch.

The Ectomorph Diet

Wondering why ectomorphs have slender arms and legs? It is because the distribution of fats in their body is primarily found in the abdomen, buttocks, chest and face.
Healthy high-calorie foods, more protein and carbohydrates should be consumed before weight training. Avoid saturated fats as they can cause heart damage.


Although ectomorphs have a fast metabolism, it is hard for them to build and maintain muscles. According to Bodybuilding.com, weight training and cardio exercises are required to help them sculpt their shape.

• Weight Training
Weight training increases lean muscles to define the shoulders
• Cardio Exercises
A little cardio a week is recommended to enhance health, endurance and stamina

3. Endomorphs

Do you know someone who can easily gain muscle yet they are still prone to storing fat? This person may be an endomorph.

Short in height and with thick arms and legs, endomorphs also have wide hips and shoulders.

Endomorphs have a higher body-fat percentage. Fats are equally distributed all over the body but are more noticeable in the arms, thighs and lower abdominal region.

Celebrity endomorphs include Simon Cowell, Mike Tindall and Russell Crowe.

The Endomorph Diet

The key to losing weight for endomorphs is a diet based on unprocessed complex carbohydrates, lean proteins and fruits and vegetables. Since they have a high fat percentage in the body, reducing the consumption of fat and sugar is recommended.

Since endomorphs are more likely to gain weight on high-carb intake, they are recommended to start a low-carb diet – increase the portions once there is an apparent change to the body. (Source: coachmag.co.uk)


As they lack overall muscle tone, full body toning exercises such as squats, lunges and planks are recommended for endomorphs.

• Full Body Toning Exercise

Muscle toning raises the basal metabolic rate and burns more calories per day. It strengthens the bones and decreases the risk of osteoporosis, while enhancing muscle strength and endurance

Aside from these diet tips and workouts, top quality anabolic steroids can help you to achieve your goals. Steroids are synthetic alternatives that are used to increase muscle mass and strength, thus improving performance and reducing muscle damage.

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