Does Your Body Determine What Class You Compete In?
A Look at the 3 Body Types and Competition
"No matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done..." – Unknown
Now for those of us who are familiar with the health and fitness industry and have looked at and/or studied the body, etc., there has been a basic understanding that we as humans come in three very different body types – the ectomorph, the endomorph and the mesomorph. Each of the three body types has a set definition of what it looks like, and what works with regards to training and dieting.
Individuals have pretty much accepted the guidelines placed on each body type and have used them to build their physiques and not question the results. But is that always the final answer and result that we should accept as athletes/competitors? What if our body type could be altered with diet and training to compete in a class that is not seen as common for us?
In this article, my hope was to look at each of the body types and the standard characteristics associated with it, look at what knowing your body type means in reference to your body's make-up and mechanics and how that plays a role in what your body can or cannot do, and finally, speak to a trainer to find out what their views and/or opinions were on the subject and if they felt it could be done. What I was able to gather from all the research and information from my experts was that your body type does seem to determine what class or category one can compete in; however, it is not final.
Before I could address the topic of altering one's body type, I felt it was necessary to look at each body type and its characteristics. So, as a review, I spoke to Christine Wilson, a Canadian Certified Personal Trainer and Nutritionist. She had recently written an article on the three body types, and with her permission had the following to share:
"The Ectomorph Body Type:
The ectomorph can be easily spotted in any weight room. They are often below the average weight for their height and have a skinny appearance. Ectomorphs tend to have very high metabolisms and often complain of relentless eating with little to no weight gain.
Common Ectomorph Characteristics Include:
Small joints
Skinny appearance
Hyperactive
Fast metabolism
Can eat whatever they want
Get full easily
Small chest and buttocks
Difficulty building muscle
Difficulty gaining weight
Low body fat
Narrow frame (“pencil frame”)
Ectomorph Training Tips:
Train heavier with repetitions in the 5-10 range
Take longer rest breaks (due to higher weights used)
Do compound lifts
Do not do cardio
If you must do cardio make sure it’s HIIT style cardio
Ectomorph Dieting Tips:
Eat high density weight gainers for added calories
Try high density foods such as almonds, avocado, or peanut butter
Break calories up into several small meals if you cannot stomach
big meals
Eat at least 50-60% carbohydrates
Drink tons of milk
Eat foods you enjoy even if they are a little unhealthy
(in moderation)
The Endomorph Body Type:
The endomorphic body type is the complete opposite of an ectomorph. This individual will usually be larger in appearance with heavierfat accumulation and little muscle definition. They find it hard to drop the weight even though they try several diets or workout programs.
Common Endomorph Characteristics Include:
Large amount of fat accumulation
Often fatigue easily
Insatiable appetite
Try various diet and exercise programs to failure
Cannot seem to drop weight
Eat larger meals or several smaller sized meals
Low muscle definition due to adipose tissue
Larger frame
Endomorphs Training Tips:
Train in the 15+ repetition range
Take 30-45 second rest periods between sets
Do as much cardio as possible!
Do compound lifts to burn more calories
Endomorphs Dieting Tips:
Portion your meals appropriately – 1 fist size equals one serving
Eat 30-40% carbohydrates
Eat non processed foods and get whole grains
Eat tons of vegetables to keep you full
Drink plenty of water to keep you full
Don’t flash diet (don’t cut out things cold turkey)
Divide your daily caloric intake by 5-6 meals
Take in 200-500 less than your maintenance caloric intake
The Mesomorph Body Type:
Everyone recognizes the mesomorph. He is the high school jock that seemed to put on muscle just by looking at weights while also maintaining a very lean physique. The mesomorph is somewhat in between the ectomorph and the endomorph and, as such, display qualities from both body types. He has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has. You could say this is the body type that everybody wants.
Common M
esomorph Characteristics Include:
Symmetrical build
Wide shoulders
Small waist
Low body fat
Large musculature
Seems to put on muscle easily
Seems to burn fat easily
Eats in moderation
Mesomorph Training Tips:
Training in the 8-12 repetition rep range
30 sec-1 min rest periods between sets
Enough cardio to stay lean but not a ton
Mesomorph Dieting Tips:
Keep carbohydrates at 40-60%
Portion meals by balling up your fist – that’s 1 portion size
Break meals into 5-6 smaller meals throughout the day
Eat enough calories to maintain muscle mass
Body Type Combinations:
Now it is not only possible that you are a combination of the above three body types, but probable! Think about it, what are the odds that you fit exactly into one of the three types perfectly? You are most likely able to identify yourself with one over the other two, but you still might have qualities of some of the others.
In fact, it is rare to be one of the “pure breeds”. Being purely ectomorphic and short will p
ut you at a great advantage to do professional horse racing as a jockey while being a pure endomorph might set you up for sumo wrestling. The negative stigma of body types is only there if you let it exist. There are many advantages pure breeds have over individuals comprised as a combination."
With a clear understanding of what each body type consists of and requires for diet and nutrition in order to maintain a fit and healthy look, it was interesting to learn that not only does the body's structure determine what one is capable of doing, but according to Canadian supplement company FUSION, having an awareness of your body type ultimately will help you understand how your body's mechanics work and how to have that all work for you:
"As your body type varies, so does your individual muscle fiber type profile and hormone profile. This means that the training programs that work for others will work differently – better or worse – for you. Different constitutions get different but similar results from the same program. Your constitution – body type, hormone profile and muscle fiber type concentrations – ultimately determines your results.
Ectomorphshave weakly testosterone-dominated hormone profiles with an uneasy balance between anabolism and catabolism. Ectomorphs should therefore avoid relatively high-volume training that can dramatically increase oxidant production while decreasing androgen levels, leading to higher inflammation rates and greater muscle loss. Ectomorphs should focus on low (4–8) repetition compound movements such as squats, bench press and deadlifts that work fast-twitch white muscle fibers responsible for overall muscle volume and density. This helps increase intensity and decrease workout duration, allowing for greater recovery periods, leading to muscle growth and a hormonal shift toward mesomorphic tendencies.
Mesomorphs have testosterone-dominated hormone profiles characterized by anabolism. Mesomorphs can therefore engage in higher volume training that engages both the muscular and cardiovascular systems for optimal muscle stimulation and growth and optimal fat burning. Mesomorphs should focus on a relatively high (8–10) repetition range that somewhat evenly stimulates both fast- and slow-twitch muscle fibers. This helps increase muscle mass, enhance endurance and fat burning and maintain tight anabolic control over the overall hormone profile.
Endomorphs have weakly testosterone-dominated hormone profiles with high estrogen and insulin levels. Endomorphs also tend to have high cortisol and insulin levels with relatively lower levels of thyroid hormone. Volume training should be relatively high, but not too high. While higher volume can lead to increased oxidation, fat burning, anabolism, musculature and metabolism, overtraining for this body type can lead to muscle loss, inflammation and increased endomorphic tendencies. Moderate volume training with a focus on beginning workouts with compound movements such as heavy squats helps increase muscle mass while enhancing endurance and hormone profile, helping shift the metabolic profile toward mesomorphic characteristics." (www.FUSIONbodybuilding.com)
By having a clearer understanding of the body types (from both inside and out) what each body type requires and what works for each particular type, the next step would be to find out if working outside your body type can be done and could competing in a different class than what your type dictates be worthwhile?
In a nutshell, yes it can, but is it realistic to fight your body type to fit into a specific category or take your body to its full potential in the type that has been defined for you?
According to IFBB Pro Janeen Lankowski, who is also a Personal Trainer, Life Coach and Nutritionist, her insights and experiences of looking at and working with bodies of athletes and non-athletes alike, as well as the three body types, Janeen shared her thoughts on the ability to compete in a class or division that would generally not be encouraged for that body and believes the following:
"An Endomorph is typically a large body great for powerlifting and strongman. People with this body type can transform their bodies into a bodybuilder or physique competitor with the right diet and training and alot of cardio. It can be done. It is not easy and the person has to be ready and up for the challenge, dedicated to work hard and very focused...anything can happen.
The trainer really needs to understand the body and how it responds to all the food and training to make it happen. Now, for that physique to do figure or bikini… that is a different story. A lot of hard work and still then they may not have the right look for that division.
A Mesomorph is a fantastic physique you can train for many different divisions. You can put on good lean muscle and watch the fat come off the body, grow nice lean muscle mass and keep it on while dieting down for competition. Some people with this body type can put on lean muscle mass while dieting for a show if they are on track with their diet and training. This ability makes it easier for this body type to get ready for all divisions.
The Ectomorph is a body type that is good for – I would say – bikini, as the long lean body is just right for that category. And the diet would be to fill out the body with more food and the right training. Bodybuilders, physique, and figure can be done; it would just takes years and a lot of hard work and eating the right foods to help their bodies to gain weight. Things like digestive enzymes help to make the food work for the body as they will be taking in a lot of food to add size and lifting heavy weight to get the muscles to respond and start to grow."
Therefore, the bottom line seems to be one where it is best to diet, train and compete in a class where your body type meets the characteristics and requirements. However, it is not impossible to work "against" the set traits and build your body up or break your body down to meet the characteristics of another body type in order to compete in a different class.
What seems to be the common element in all is the time factor and how long will it take an individual's body type to respond to the new methods and ways that are out of character for their chosen division or class. Anyone can achieve their desired body type and/or look, but not everyone will be able to dedicate the time and effort to do so. Competing without challenging your body type is already hard and requires a lot of time, effort, energy and focus. Now you have to determine, what are you willing to give?
A special thank you to Christine Wilson, Janeen Lankowski and FUSION for their assistance with this article.
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