Both men and women have different body shapes. A person's body shape generally determines the clothing items that may be suitable for them. In bodybuilding, the body shape also determines the type of exercises and nutrition that are suitable for an athlete. It is therefore necessary to know the different types of morphology that exist, as well as the exercises that are suitable for each type in order to develop muscle mass in the best possible way.
What are the different body types?
It is the morphotype that defines a person's morphology. The morphotype is in a way the physical and genetic characteristic of an individual. Its physical appearance, character and metabolism are included in this term. Depending on the morphotype of each individual, we can distinguish three main categories of morphology: ectomorphic morphology, endomorphic morphology, and mesomorphic morphology.
Ectomorph is a term used to describe a person who has a naturally thin and tall body type. An ectomorph has long arms and legs. Their torso is quite short and their shoulders are quite narrow. At first sight, he has a rather square shape.
In the world of bodybuilding and weight training, ectomorphs are called hard gainers. They have a very good metabolism and their body does not store as much fat as an endomorph or mesomorph. When you have an ectomorphic body shape, you can eat whatever you want without fear of putting on extra pounds. All types of food are allowed for ectomorphs. These people always keep a super slim waistline and even if they have put on a few kilos, they will not have any trouble slimming down, as all kinds of weight training and fitness exercises can be done for them.
The disadvantage of having an ectomorphic body shape and doing weight training is that it is difficult to build muscle. While some people succeed with exercises that are well adapted to their metabolism, others do not find any tangible results. The muscles harden but do not grow. From the point of view of endurance and fitness, ectomorphs are rather fragile, and it takes them a long time to recover after an intense workout.
Although it is not always easy for an ectomorph to build muscle mass, there are certain exercises that may be more beneficial than others. These include strength training, using fairly heavy weights, with as many sets and repetitions as the body allows. An ectomorph can also do core and isolation exercises to work the muscles and tissues intensively. It is important to give utmost importance to rest and recovery time so as not to damage the muscles and tissues.
An endomorphic body type means that you have a rather generous shape. In the field of fashion, we speak of a person who has a rather square shape. A person with an endomorphic morphology has rather short arms and legs. The shoulders and hips are rather large. The breasts are rather large.
With a large body, an endomorphic person can take advantage of their morphology in the field of bodybuilding. It is easier for them to build up their muscle mass. Each exercise he performs can develop his muscles very quickly. Also, an endomorphic person is more resistant and has an unequalled capacity for recovery. In other areas such as martial arts or wrestling, endomorphs also have huge advantages. Their large body size and weight are significant strengths.
However, when you have a large body, you are rather heavy, and your metabolism is slow. It is very easy for the body to store fat because the body burns little fat during physical effort. Therefore, when you have an endomorphic morphology, you have to be careful about what you eat. One is often limited, especially in the consumption of fatty foods. Also, because the body is already bulky, it is more difficult to have a well-defined musculature, especially in the stomach and hip area.
The type of exercise best suited to people with endomorphic bodies is HIIT. This is a training method that consists of alternating periods of intense effort with periods of more moderate effort, in order to burn fat as much as possible. Endomorphs should also engage in endurance activities such as cycling and swimming to improve their metabolism.
Mesomorphic body type
A mesomorphic body shape is one where the upper body is longer and wider. A mesomorphic person has a very dynamic and athletic appearance. They have a lot of muscle mass that can be put to use very quickly and easily. They have a V-shape, which is considered to be the ideal body type.
Also, a person with a mesomorphic morphology loses fat mass easily, and their fat is transformed into muscle very quickly, with well adapted exercises. It is easier for him to recover, no matter how hard he has worked. When you have a mesomorphic body shape, you don't need to starve yourself to keep your figure, as your body doesn't store as much fat. All types of food can be eaten in moderation.
When you have a mesomorphic body shape, all types of weight training seem very easy. This can be a great advantage, but also a source of demotivation for these people.
The exercises suitable for people with a mesomorphic morphology are very diverse. But the most effective exercises for building muscle mass are, for example, the basic exercises, isolation exercises, with larger sets and repetitions.