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ECTOMORPH – This body type typically has a lean and long stature, and usually has difficulty building muscle.
ENDOMORPH – Individuals with this body type tend to have a larger frame with a higher body fat percentage. They are often pear-shaped, and have a high tendency to store fat.
MESOMORPH – Mesomorphs are typically muscular and well-built, with a high metabolism and responsive muscle cells.
At Hoar Cross Hall, our experts can show you how to train specifically for your body type:
ECTOMORPH – People who have this body type should focus on compound movements, with high volume workouts that include sets in the 8 to 12 rep range. The German Volume Training system is ideal for this, since it prescribes 10 sets of 10 reps and involves key moves, such as the bench or squat.
ENDOMORPH – Workouts for this body type should focus on compound high-intensity exercises, with the set range ideally being kept at 12 to 20 sets. However, this will depend on your intensity level and ability to recover. Each exercise should include 3 to 5 sets, and ensure that you pick a weight that allows you to fail at 8 to 12 reps (the “magic rep range”).
After each workout, hit your cardio machine of choice (preferably the treadmill – that fat-burning king!) and crank out 15-30 minutes of cardio. After weight training, your muscles will be depleted of their preferred energy source (glycogen) and start consuming adipose body tissue for energy. At this stage, get started with interval training (2 minutes slow, 1 minute fast, etc) – since this has been shown to elicit the greatest hormonal response.
MESOMORPH – Mesomorphs are naturally strong due to their muscles being thick and dense. Ideally, individuals with this body shape should be lifting moderate to heavy weights, with limited rest in between sets. It’s best to train five days per week, as this will stimulate muscle growth.
Perform 8 to 12 reps of 3 to 4 exercises for each muscle group, and be sure to complete at least 3 sets of each exercise. It’s important to ensure that you rest between 30 and 90 seconds after each set. Switching up your weight training routine by using higher reps with lighter weights, and adding in body-weight exercises and techniques such as super sets and circuit training can encourage strength and stamina without building muscle mass.