An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when GAINING MUSCULAR WEIGHT is their biggest goal. Ectomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily. The downside is that you struggle to bulk up because your fast-twitch fibers are underdeveloped. To become more muscular, you need to keep cardio sessions to a minimum and focus on intense.

The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.You have the body type that finds it easiest to add new muscle and you don‟t tend to store much body fat. Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Keeping in peak physical condition is often tempered by a scattered approach to eating and training.
The key here is to make the most of your body shape. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. To fuel your workouts, you‟ll need around 2,500 calories a day, getting plenty of wholegrains but limiting your total fat intake.

The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph.

The Ectomorph Cheat Sheet

Do

- Train with compound moves
- Get enough protein
- Use isolation moves as finishers
Don’t
- Overemphasise isolation moves
- Do too much cardio
- Ectomorphs have to work harder on the weights in order to gain a toned physique

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The Endomorph Cheat Sheet

Do

- Train with intensity
- Watch your carb intake
- Build your shoulders

Don’t

  -Do endless crunches
- Jog for hours
- Drink sports drinks

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The Mesomorph Cheat Sheet
Do
- Train like an athlete
- Time your workouts
- Set personal bests
Don’t
- Take your body for granted
- Eat whatever you like