BODY TYPES

Discover your body type: the path to individual and effective muscle building

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

Ectomorph:
The hardgainer Ectomorphs have a fast metabolism and tend to be thin and accumulate little body fat. To build muscle, they need to train more often and more intensely and consume more calories.

Training:

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

Nutrition:

• Eat, eat, eat! Ectomorphs need 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

Mesomorph:
The athletic body type Mesomorphs build muscle quickly and can lose weight just as quickly. They have good posture and often have an athletic build.

Training:

• High-intensity strength training
• Full-body training to work all muscle groups
• Limit cardio training to two sessions per week to promote fat burning

Nutrition:

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

 

Endomorph:
Endomorphs tend to gain weight quickly, and it can be difficult to lose excess fat. To achieve an athletic body, it is crucial to follow an individual training and nutrition plan. Although it requires harder work, the endomorph body type can have an athletic body.
Training:

• Strength training with as many repetitions as possible
• two training sessions per week
•  3–4 cardio sessions per week for 45–60 minutes
• Endurance sports

Nutrition:

• balanced diet 
• eat 7–8 small meals a day to keep the metabolism going all day and burn more calories
• higher proportion of protein
• complex carbohydrates
• fat content should not exceed 20%.

Know your body type and train smarter – our online coaching supports you with this. With the right Premium Protein you will reach your goals even faster.