A Sample Ectomorph Workout PlanĮctomorphs have the most difficult time building muscle. Try to consume 14-16 calories per pound of body weight per dayįor example, a 150 lb person should consume ~225o calories per day, and at least 120g of protein per day.Try to consume upwards of 0.8 grams of protein per pound of body weight per day.Without a sufficient calorie intake, your body will never be able to synthesize muscle and repair itself at the necessary rate. In order or prevent this from happening, you must eat more calories than you are already consuming to add muscle to your frame. Without proper nutrition, you can spend countless hours training and not gain any significant size or strength. If you are an ectomorph and you would like to build muscle, then you must pay attention to your diet. What Kind Of Diet Should I Follow As An Ectomorph? In general, ectomorphs will struggle to achieve this rate of muscle synthesis, while mesomorphs will get it easily.Įndomorphs will also build muscle fairly easily however it may be hidden under high body fat percentages. Muscle growth also comes in spurts, with plateaus, peaks, and troughs. The longer you have been lifting, the slower this process will be. Keep in mind, that this rate of muscle growth is for an inexperienced lifter. That is only 12-24 lbs of muscle per year. Under optimal conditions, a realistic rate of muscle growth is about 1-2 lbs of muscle per month. Muscles synthesis is a slow process that requires multiple cycles of Stimulus-Recovery-Adaption described in my post on building muscle naturally. How Fast Can You Build Muscle Based On Your Body Type?
With that said, you can influence how your body looks by optimizing your lifestyle with diet and exercise. What Predisposes You To Your Body Type?Īs with most things in life, your genetics is what determines your body type, how and where you store fat, and how fast your metabolism is. Many people fall into one of these hybrid somatotypes. They are strong and can build muscle, but don’t generally get very lean. The Endo-Mesomorph Body TypeĬonversely, the endo-mesomorph has a more boxed look. Many would argue that an ecto-mesomorph has the most aesthetic body composition. The Ecto-Mesomorph Body TypeĪn ecto-mesomorph is someone who can build muscle easily but has a narrow waist and a V-taper look. It is possible to be a mesomorph with ectomorphic tendencies, or have endomorphic tendencies.
#Ecto mesomorph body type female professional#
If you are a mesomorph and in great shape, you are more likely to look like a competitive bodybuilder or professional athlete. So what are the hallmark characteristics of a Mesomorph? They won the genetic lottery when it comes to exercise and fitness. Mesomorphs can build muscle and gain strength more easily than ectomorphs. People who excel in bodybuilding or other physique-type sports tend to be mesomorphs. They can get quite muscular and be very lean at the same time. Mesomorphs can have the best of both worlds. Here are a few examples of some mesomorphs: If you do not fall into either of the above categories, then you are likely a mesomorph. They are not scrawny, nor are they very heavy. They are generally considered to have the ‘athletic’ body type.
Mesomorphs are in between the previous two. If you are an endomorph and in great shape, you are more likely to look like a World’s Strongest Man competitor. So what are the hallmark characteristics of an Endomorph? They carry a higher body fat percentage, and will probably never be under 15% body fat.
They will probably never get as skinny as a Victoria’s Secret runway model unless they completely starve themselves to death.Įndomorphs who are into exercise and fitness generally favor power sports and strength training.įor example, people who compete in Sumo Wrestling, or in World’s Strongest Man tend to be endomorphs. One bad meal could mean starting over from scratch.Įndomorphs have larger frames, bigger joints, and higher levels of body fat. These are the individuals who struggle the most with weight loss. They have never been skinny and can add body weight very, very easily. These are the people who have always been a little heavier than their classmates. The Endomorph Body TypeĪn endomorph is the opposite of an ectomorph. So, if you are an ectomorph and in great shape, you are more likely to look like a fitness model. So what are the hallmark characteristics of an Ectomorph? These are the people you see on the cover of fitness magazines.Īn ectomorph’s muscles aren’t bulky they are small, well developed, and well defined. Ectomorphs who exercise regularly are usually lean with less than 10% body fat.
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