The 90-second diagnostic

You're training for the wrong body type.

Answer 10 quick questions and see whether you're ecto, meso, or endo, and what to change in your training.

01 When you wrap your thumb and middle finger around your wrist, what happens?

They overlap easily They just touch They do not touch

02 How would you describe your shoulders compared to your hips?

Narrower than my hips About the same width Broader than my hips

03 Which best describes your current look at a normal, relaxed weight?

Long and lean, not much muscle or fat Muscular or athletic, reasonably defined Softer or rounder, more body-fat around waist or hips

04 Where do you usually store fat first?

I hardly gain fat anywhere Mostly around my belly Hips, thighs, and butt first Evenly all over

05 If you stop tracking food and training for 1-2 months, what happens most often?

I look almost the same I lose a bit of muscle and definition I gain noticeable fat quickly

06 How hard is it for you to lose body-fat when you are trying?

Very easy; I lean out quickly Moderate; consistency works Hard; it takes aggressive consistency

07 When you train well and eat enough, how fast do you gain muscle or strength?

Very slowly; size changes are rare I get stronger and more muscular fairly quickly I gain size fast but also gain fat easily

08 Which sentence feels most like you?

I struggle to add weight to the bar or scale I gain strength and size steadily when consistent I get stronger and bigger, but staying lean is harder

09 How is your appetite most of the time?

Low; I forget to eat or feel full quickly Normal; portions are manageable High; I am often hungry and could eat a lot

10 How do you feel during longer, intense workouts?

I fade quickly and need longer rest I handle them well with short rests I can grind, but high-impact work feels heavy