The Ectomorph is small framed and thin and has narrow shoulders and hips. He may have trouble gaining weight and building muscle. An ectomorph needs to eat much carbohydates to build muscles.
How to train for Ectomorphs:
You should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you’re used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.
The Mesomorph is considered to be a normal weight: not fat, not skinny. He packs on muscle easily, can lose weight easily (up to a certain point), and has shoulders that are wider than his hips.
How to train for Mesomorphs:
Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will
find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won’t happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.
The Endomorph is what’s considered pear shaped meaning his hips are wider than his shoulders. He can gain weight easily and is curvy. An endomorph should eat less carbohydrates.
How to train for Endomorphs:
An Endomorph’s biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.