3 physique types and how to gain muscle faster in each case

Your body type can reveal a lot about your metabolism, as well as your eating habits and nervous system. There are three distinct types of male bodies, which have unique physical characteristics: endomorph, ectomorph, and mesomorph. There are also men who have more than one type, for example, ecto-mesomorph or endo-mesomorph. No matter what category you fall into, with the right combination of diet and exercise, you can achieve the physique you’ve always wanted.

At the awesome.club we researched the most efficient techniques used to gain muscle mass, according to each of these biotypes, in addition to dietary tips.

But remember: always look for a specialist or a doctor, before starting any physical activity or diet.

Endomorphs store fat and muscle more easily and have a hard time staying lean. The good news is that, as we said, this body type is predisposed to gain muscle easily. Aim for high-intensity interval training and general body training rather than isolated exercises, which can be added later. The most essential are compounds, such as weightlifting with squats. Supplement with low-impact cardiovascular exercise once or twice a week. For this biotype, swimming and cycling are highly recommended.

Engage in intense training:

Full body training, with shorter rest periods Squats Weightlifting Cardiovascular: Swimming and cycling

Note: One of the best things you can do to help with your training is to get enough rest and have healthy sleep habits. Avoid putting too much stress on your body during training as this can lead to fat accumulation on your back.

Nutrition: Endomorphs need to maintain a stricter diet, due to the tendency to have a slower metabolism, which results in the storage of excess fat and difficulty losing weight. You should eat carbohydrates in the time between training sessions and reserve protein, fat and vegetables for meals and away from training sessions. Base your diet on whole foods and restrict snacks, sugar, and simple carbohydrates such as white bread.

An ectomorph’s build resembles that of a marathon runner and it may seem impossible to gain weight and have a more muscular body due to their accelerated metabolism, which burns fat easily. However, if you are careful with your food intake, you can overcome this obstacle. Just focus on conserving energy for muscle building by decreasing the amount of cardiovascular exercise.

Focus on compound exercises to impact different muscle groups:

Bench press tones the chest, triceps and shoulders Weightlifting is ideal for beginners: use dumbbells to work out and do bicep curls (weight training that focuses on this muscle) and the so-called “shoulder press” with bench press, and don’t hesitate to mix different exercises, according to your body goals.

Note: Most ectomorphs respond best to shorter weight training sessions lasting between 30 and 45 minutes. It is still possible to include isolated exercises to enrich your training, such as the bicep curl movement.

Nutrition: An ectomorph’s metabolism is very fast, so their diet should be high in carbohydrates, with a low intake of fat and a moderate amount of protein. To help with your training, try to include some high-calorie meals in your daily diet, but stay away from junk food, as this will not benefit you in the long run. If you decide to eat fewer vegetables to suit your training needs, only do so temporarily, as these are exactly the kind of foods that keep you healthy.

Mesomorphs represent a middle ground between the two previous types. Their bodies are naturally wired for muscle, making them genetically more likely to lose extra weight and build muscle mass while exercising in moderation. But while they don’t need to exert themselves in the same way as endomorphs or ectomorphs, they still need to watch their diet.

The muscular, broad-shouldered build of a mesomorph needs some care if you want to stay in shape over the years and as you age. Take exercise seriously and devote the same amount of time to different training techniques. Try using the following combination:

Nutrition: The mesomorph’s diet should consist of eating the same amount of protein and fat and consuming carbohydrates in moderation. An advantage of mesomorphs is the flexibility with which they can choose a meal plan according to their personal needs. While one person would specifically benefit from a high-fat diet, the other might choose to increase carbohydrate consumption as part of their meals.

In any type of training, the first results are visible after about a month and a half of exercises. This is also the time you should change up your routine a bit and add some variation to the exercises. Be aware that working out raises your cortisol levels, which is not so bad in the short term, but can prove to be harmful in the medium to long term.

each training session should not last longer than 90 minutes🇧🇷 Make sure you’re well-rested between workouts, giving your body time to relax, recover, and adapt.

Did you find the tips in the post useful for your daily training? Share your experience with our team in the comments.