It is quite obvious that professional trainers have a large number of well-developed methods of very different plans in order to create the ideal men’s physique training for their wards. But sometimes it can be difficult for clients themselves to explain why classes are built in one way or another. Then various “chips” can come to the rescue, such as the selection of workouts by body type.
There are three types of male physique:
• Asthenic, or ectomorphic, type;
These are men with a thin-boned build: thin limbs, a narrow and long chest, bones are light and fragile, muscles are long and thin, shoulders are narrow.
The metabolism of the representatives of the stronger sex with this type of physique is very fast, and very little subcutaneous fat accumulates and remains.
• Normosthenic, or mesomorphic, type;
This type of male physique can be called athletic. Most men would like to have just such a type.
It is characterized by a high content of strong muscle tissue, a wide chest and shoulders, legs and torso are very proportional, the skeleton is heavy.
The fat layer is extremely small, which allows the muscles to be clearly visible.
• Hypersthenic, or endomorphic, type;
Men with such a physique are accurately characterized by the adjective “stocky.”
This type of male physique is characterized by a rather thick and powerful bone skeleton, a short and wide chest, the musculature system is soft, the muscle tissue is dense, and the neck is also short and thick. The fat reserve is quite decent. Because of it, often superbly developed muscles are poorly visible.
Selection of fitness programs for men by body type
For the representatives of the stronger sex, whose physique belongs to the asthenic, or ectomorphic, type, it must be borne in mind that physical training will not give a quick result. You have to work long and hard.
The first thing ectomorphs need to start with is stretching, which will help strengthen the ligaments. Gradually, you can move on to power loads that will help build muscle mass.
Ectomorphs fit short in time, about 45 – 60 minutes, intense workouts with a frequency of at least 2 times a week.
Aerobic exercise for ectomorphs is contraindicated since their main goal is not to lose weight, but to build muscle mass.
Therefore, basic strength exercises will be effective. This is the bench press, squats with a barbell and so on.
Men with an endomorphic body type need a men’s physique training program that will help not only build muscle mass, but also burn calories by burning excess body fat.
The duration of training for male endomorphs should be from 1.5 to 2 hours from 4 times a week.
It is necessary to pay attention not only to strength training but also to aerobic ones.
For men with a mesomorphic body type, any type of training is suitable. The main thing is to be regular.
Fitness training for men of this body type should take 50-60 minutes from 2 times a week.
Aerobic exercise should not be neglected, but the emphasis should still be on strength training in order to work out the relief as much as possible.