Genetic Bodybuilding: Ectomorph, Endomorph, Mesomorph Training & Dieting Techniques

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This article will help you better understand these 3 main body types, and allow you to see where you best fit in.

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Discover the high protein foods you should include in your diet to boost your protein intake and maximize your results in the gym. Ectomorph body types are thinner, smaller-boned, with naturally lower amounts of both body fat and muscle mass. Finally, the Endomorph body type is rounder, and softer, naturally having higher levels of body fat. Ryan Gosling is a classic example of an Ectomorph.

Body Composition 101: Using Old School Techniques To Beat Genetic Limitations

Here are the common characteristics of Ectomorphs — the more of these that sound like you, the more likely it is that you fit into this body type classification:. If you are an Endomorph, you are likely going to have to eat more calories than either of the other 2 body types if you want to consistently put on muscle.

You should focus primarily on heavy weight lifting, and keep cardio to a bare minimum — especially if you are having trouble gaining muscle.


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Arnie is an example of an extremely well-developed Mesomorph. If you are a Mesomorph, you are likely going to find it easier to maintain a lean, muscular body than the other 2 types. In terms of your training, you should focus on a well-constructed strength training program , along with moderate amounts of cardiovascular exercise.

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This is the body type that traditionally has the most difficult time losing weight — although they can often put on a decent amount of muscle mass reasonably easily. And as with the other 2 body types, I would recommend an effective strength training program, that will help you improve your muscle-to-fat ratio. You will also likely want to add cardio into your routine, to help you burn additional calories. I mean, based on these body types, there does indeed seem to be a substantial genetic component to your ability to lose fat and build muscle.