It should go without saying that exercise has great benefits. Whether you are looking for increased muscle size and tone, improved cardiovascular function, or another variable that define fitness; provided you follow solid training principles, you will see improvements in desired areas. However, one aspect to keep in mind when you start training is body type- also know as somatotypes, created by William Sheldon (1899-1977).
Each human being is genetically unique: no two humans are the same. While this is the case, an individual will fall into one of the three categories of body type: Ectomorph, Endomorph or Mesomorph.
Ectomorph Ectomorphs are characterised by a slim build, low body fat, short trunks, long limbs and minimal muscle mass. Ectomorphs will have a hard time gaining weight and muscle mass; training should be focused on compound: multi joint, weight bearing exercises. Ectomorphs will generally have a fast metabolism and burn calories rapidly. Well know ectomorphs include: David Beckham, Lisa Kudrow, Edward Norton, Brad Pitt and Cameron Diaz.
Endomorph Endomorph will tend to have a pear shaped appearance, with much of the mass being concentrated around the abdominal area. Endomorphs arm and legs tend to be short in length, whilst the upper region of these limbs are more developed that lower sections. This body type will also feature a spherical, large shaped head. Training for the endomorph should focus around speeding-up their naturally slow metabolism, with cardiovascular exercise being ideal, as well as circuit training also being appropriate. Famous endomorphs: John Goodman, Shane Warne, Roseanne and Jack Black.
Mesomorph The mesomorph is identified by well-defined muscles and large bones; torso will taper to a relatively narrow and low waist creating a V-shape for males, and an hour-glass for females. The bones and muscles of the head are projected, with features of the face clearly defined; cheek bones and a square- abundant jaw. Mesomorphs can develop and build muscle mass without much difficulty, and can usually eat without fear of gaining fat. Mesomorphs are athletic by nature, so training can consists of any individual preference. However, it must be noted that high volume cardiovascular exercise can cause the mesomorph to lose lean muscle mass. Celebrity mesomorphs include: Mike Tyson, Marion Jones, Bruce Willis and Laila Ali(daughter of Muhammad Ali).
Combination of Body Type Whilst the body types are segregated into the three categories, many will find that they are a combination of body types. An individual may carry the characteristics of an ectomorph in long limbs, mixed with the well defined muscles and large bones of a mesomorph.
While people may see one of the above three body types as superior, it is important to remember that a healthy body should be a persons main aim, because at the end of the day: there is no such thing as a perfect shape.
Bodybuilding is the art and science of developing the musculature of your body via certain kinds of physical exertion and diet whose end goal is to showcase the body for competitive exhibition. The most popular kind of bodybuilding exercise is weightlifting or weight training.
What makes bodybuilding so appealing is that it is a sport that everyone of any age can participate in. The only requirements are that one be in relatively good physical condition, has access to gym equipment, and can financially afford the lifestyle it demands.
What are the different types of bodybuilding workouts? Well, it depends first on whether your body type is that of an ectomorph, endomorph or mesomorph.
An ectomorph is considered the slow gainer among bodybuilding types. He needs to slow down his hyper metabolism in order to gain muscle size and strength. This means his exercise routine should be severe enough to trigger muscle growth yet short enough to avoid nervous drain.
An endomorph, on the other hand, has a sluggish metabolism. He needs some kind of stimulating exercise every session in order to rev up his metabolism. Also, an endomorph should restrict his calorie intake due to an over-efficient digestive system that makes him gain weight easily.
The luckiest among the body types (as far as bodybuilding is concerned) is the mesomorph. A true mesomorph is able to gain muscle even with little effort on his part. Mesomorphs can be said to be gifted with muscle-building abilities, the Chosen People of bodybuilding.
No one belongs solely to one body type. Most people can be said to be a mixture of the three. However, one body type usually dominates a person's build so that it is relatively easy to categorize bodybuilders.
Despite one's body type, there are common techniques to follow when bodybuilding. These are:
1. Keep a training diary so that you can monitor your progress and determine what you should aim for in the future.
2. Pay attention when lifting any kind of weight to avoid injury. Carelessness is probably the foremost cause of injuries in bodybuilding.
3. Choose the types of exercises that can contract as many muscle fibers as possible during one set. This will maximize the effectiveness of the core repetitions which make up most of one's training.
4. Warm up properly prior to doing any exercise to prevent injury.
5. Don't change the technique of doing any exercise unless you know what you are doing. Experimenting is another cause of injury.
6. Don't do those exercises which are known to cause tendon or joint damage.
7. Good exercise style prevents injury. So keep proper form while exercising.
8. Learn to distinguish between the pain caused by lactic acid build-up within the muscle, and the pain caused by a serious injury. Mistaking one for the other could cause you to keep exercising despite being injured, thereby worsening the injury. Rest if you are injured.
9. Practice stretching before working out. This also helps you ward off injuries.
Hopefully, these tips will help you enjoy participating in the sport of bodybuilding
Both Gavin Stone & Mike Selcsum are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.