Discover your body type: The way to individual and effective muscle building

Every person is unique and this also applies to their physique. Did you know that your body type has a big impact on your muscle building? If you understand and take your body type into account, you can design an individual and effective training program. In this article we will introduce you to the three different body types and give you tips for optimal muscle building.

The Hardgainer Ectomorphs have fast metabolisms and tend to be thin with little body fat accumulation. In order to build muscle, they need to exercise more often, more intensely, and consume more calories.


  • Train with heavy weights to create a solid muscle base
  • Maximum intensity in every workout
  • 2 minute break between exercises to replenish ATP stores


  • Eat, eat, eat! Ectomorphs require more calories than other body types
  • Prefer foods high in protein and calories
  • Add weight gainers and protein shakes to regular meals
  • Use dairy products, yoghurt and fruit as snacks
The Athletic Body Type Mesomorphs build muscle quickly and can lose weight just as quickly. They have good posture and are often athletically built.


  • High intensity strength training
  • Full body workout to train all muscle groups
  • Limit cardio to two sessions per week to encourage fat burning


  • Balanced diet with 30% protein, 30% fat and 40% carbohydrates
  • Protein shakes before and after training to support muscle growth

Endomorphs tend to gain weight quickly and it can be difficult to shed excess fat. In order to achieve an athletic physique, it is crucial to follow a customized training and nutrition plan. Although it requires working harder, the endomorph body type can have an athletic physique.
  • Strength training with as many repetitions as possible
  • two training sessions per week
  • 3-4 sessions of cardio per week for 45-60 minutes
  • endurance sports

nutrition :

  • balanced nutrition
  • Eat 7-8 small meals a day to keep your metabolism going throughout the day and burn more calories
  • higher proportion of proteins
  • complex carbohydrates
  • Fat content should not be more than 20%.