WEEK SEVENTY :: How Can You Design A Workout According To Your Body Type?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: How Can You Design A Workout According To Your Body Type?

For the week of: 1/29 - 2/04
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Some people are ectomorphs, mesomorphs or endomorphs. Some people are born with the shape of an hourglass, spoon, ruler or cone. With all of these different body types it would only make sense to design a workout for your natural body type needs.

How can you design a workout according to your body type? Be specific.

Which body types have the widest range of effective workouts?

Which body types have the most limited range of effective workouts?

Bonus Question: Which body types are you? Do you design a workout accordingly to your body type?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[webster7]

Training according to one's bodytype is very important to maximise the gains and prevent overtraining.

We'll start with Mesomorphs
- Hard, muscular body
- Overly mature appearance
- Thick skin
- Upright posture
- Gains or loses weight easily
- Grows muscle quickly

This is the best bodytype for any bodybuilder to have since lean mass can easily be gained.
For this bodytype, the program should consist of:
- 5-10 mins warmup
- 3-4 sets of all exercises
- 8-12 reps range
- 3-4 exercises per bodypart
- 1 min of rest between sets
- alternate between heavy and light sessions
- cardio sessions(moderate to high intensity) of 20-25 mins 2-4 times per week
- change the program when the progress starts to slow down

I believe that Mesomorphs have the widest range of effective workouts as their body will experience growth even when going for higher or lower reps. Any workout used for mesomorphs will result in greater gains.


Secondly, Endomorphs:
- Soft body
- Underdeveloped muscles
- Round shaped
- Over-developed digestive system
- Trouble losing weight
- Generally gains muscle easily

This bodytype has much trouble gaining lean mass. When muscle mass is gained, there is always fat along.
The program should be like that:
- 10 mins warmup
- 2-3 sets of each exercise
- 4 exercises per bodypart
- 11-15 reps range
- 30-45 secs of rest between each set
- Circuit training and supersets must be integrated into program as they will enhance fat oxidation
- cardio sessions(moderate intensity) of 30-45 mins 4-5 times per week
- If possible, train each bodypart twice weekly


We now move to the Ectomorphs:
- Thin
- Flat chest
- Delicate build
- Young appearance
- Tall
- Stoop-shouldered
- Has trouble gaining muscle mass

As shown above, they have trouble gaining muscle mass, so much rest and nutrition is needed to enable the growth to take place.
The program should be:
- 5 mins warmup
- 2 sets of all exercises
- 6-9 reps range
- do mostly compound exercises
- rest 2-4 mins between sets
- Go for 2-day split workouts, twice a week: so train only 4 days a week. Allow enough rest between each workout.
- cardio sessions of moderate intensity once per week. Remove the cardio if no progress is being made.

I think that Ectomorphs have the most limited range of effective workouts because they can easily be overtrained. Ectomorphs can only do brief workouts with low reps, otherwise they will experience loss in muscle mass instead of stimulating the growth.

Bonus Question: Which body types are you? Do you design a workout accordingly to your body type?

I am an endo-mesomorph. The programs i design for myself are not according to my bodytype but according to what i want to see in the mirror.
I don't even weigh myself regularly but use the mirror as guide. After a particular program, if i see someone who needs more mass, i'll take more rest on the next program and reduce the reps. I also believe strength is important so i make the last set within the 4-6 rep range.
When i want to get rid of the fat, i decrease the rest time, increase cardio sessions and even superset excercises.

[Brybaldwin]

My submission is attached.

[ManInTheBox]

Best of luck to everyone!

[fblead40]

WOTW attached.

[redhawk76]

GL All!

[ho_124]

Good luck to all

[BurningHeart]

Here's mine

[Blink41]

Here's my final draft. Good luck to everybody :)

[naitro]

A person with thin body but with a beer belly would be covered under ectomorphs /mesomorphs or endomorphs.

PS : I hope am in the right thread