3–4 workouts per week
Heavy compound lifts (squats, deadlifts, bench press)
Lower reps (6–10)
Longer rest periods
Minimal cardio
Overtraining can sabotage muscle growth for ectomorphs.
Best Diet for Ectomorphs
Focus: Calorie surplus + nutrient density
Rice, oats, potatoes
Whole milk, yogurt
Lean meats, eggs
Nuts, olive oil
Smoothies
Eating frequently (5–6 meals/day) is often necessary.
Mesomorph Body Type: The Athletic Build
Key Characteristics
Broad shoulders, narrow waist
Medium bone structure
Naturally muscular
Gains muscle easily
Loses fat relatively easily
Mesomorphs are often considered genetically “lucky.”
Metabolism & Genetics
Mesomorphs have a balanced metabolism, making them highly responsive to training and nutrition changes.
Strengths
Muscle builds quickly
Fat loss responds well
Versatile in sports
Naturally athletic appearance
Challenges
Can gain fat if diet slips
Overconfidence can lead to inconsistency
Best Training for Mesomorphs
Focus: Balance and variety
4–5 workouts per week
Mix of strength and hypertrophy
Moderate cardio
Mesomorphs thrive on structured but flexible programs.
Best Diet for Mesomorphs
Focus: Balanced macronutrients
Protein: ~30%
Carbohydrates: ~40%
Fats: ~30%
Ideal Foods:
Lean meats
Whole grains
Fruits and vegetables
Healthy fats
Consistency matters more than extremes.
Metabolism & Genetics
Endomorphs tend to have a slower metabolic rate and higher insulin sensitivity, meaning excess calories are more likely stored as fat.
Strengths
Strong and powerful
Build muscle well
Often excel in strength sports
Challenges
Fat loss requires precision
Weight gain happens quickly
Requires stricter diet control
Best Training for Endomorphs
Focus: Fat loss + muscle retention
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