So everybody type influences how we respond to diet & training. Understand your body type in order to plan your muscle building training & diet schedule.
So it’s essential to be able to identify and recognize your body type. Different body types need different training programs & diet plans. So given below are the 3 body types: Ectomorph, Mesomorph, and Endomorph, along with their characteristics.
Ectomorph: Lean & long, with difficulty building muscle.
Mesomorph: Muscular & well-built, with a high metabolism & responsive muscle cells.
Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat.
An Ectomorph is a typically skinny guy/gal. Ecto’s have a light build with
small joints & lean muscle. Normally, ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
TYPICAL TRAITS OF AN ECTOMORPH:
- Small “delicate” frame and bone structure
- Classic “hard gainer”
- Flat chest
- Small shoulders
- Lean muscle mass
- Finds it hard to gain weight
- Fast metabolism
Ectomorphs find it very difficult to gain weight. This kind of body type has a fast metabolism which burns up calories very speedily. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short & intense especially focusing on big muscle groups. Supplements are definitely recommended for this body type. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, Ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.
is the blessed body type that doesn’t carry much body fat, they have a very low body fat percentage, but are unlucky in that their body burns a lot of calories per day normally. In order to increase body weight for ectomorph person would need to increase their calorie intake stages until a pound in body weight is being added per week. The Ectomorph’s diet
is important to increase muscle tissue from their training. Ectomorphs should use a calorie level of 20-25 times their bodyweight in pounds as a starting position for calorie level. Example; a 140 lb lifter would use a starting calorie level of between 2800-3500 calories per day.
Meals should be divided into 6-8 meals, split into meals every 2.5 – 3 hours throughout the day. Protein consumption should be 25%-30% of total calories; carbohydrates should be approx 50% of total calories, and fats at approx. 20%-25% of total calories. A meal or meal replacement shake should be taken before bed. Simple sugars should be restricted or avoided totally.
Eat lower Glycemic index foods such as brown rice, whole grain pasta, whole grain bread, yams, oats, sweet potatoes, whole grain foods. Supplement the diet with a good branded multivitamin & mineral. Essential fats should come from the following foods. Olive oil, peanut oil, canola oil, nuts & seeds, vegetable oils (safflower, corn, sunflower, cottonseed oil), fatty cold water fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts.
IMPORTANT TRAINING NOTES
- Aerobic activity should be kept to a lowest.
- Warm up with a cardio session for 5-10 minutes.
- Stretch the worked muscles at the end of the workout.
- Cool down when finished training with 5-10 minutes of cardio.
- Keep rest time between sets at 2 minutes.
- Keep rest time between exercises at 3 minutes.
- Keep workout time as short as possible.
- Get at least 8 hours sleep per night.
- Perform abdominal exercises on Monday and Thursday, or Tuesday and Friday.
A Mesomorph has a large bone structure, large muscles & naturally athletic physique. Mesomorphs are the best body type for bodybuilding profession. They find it easy to gain as well as to lose weight. They are naturally strong enough with their physique which is the perfect platform for building muscle.
TYPICAL TRAITS ON A MESOMORPH:
- Generally hard body
- Well defined muscles
- Rectangular shaped body
- Gains muscle easily
- Gains fat more easily than Ectomorphs
The Mesomorph body type reacts the best to weight training. Gains are normally seen very quickly, especially for beginners. The drawback of Mesomorphs is they gain fat more easily than Ectomorphs. Which means they must watch their calorie intake. Usually, a combination of weight training & cardio works best for Mesomorphs.
At the core of the Mesomorphs exercise program should be resistance training. Since Mesomorphs’ muscles are so thick and powerful, moderate to heavyweights are required to stimulate growth.
TRAINING FOR THE MESOMORPH
Mesomorphs are the athletes who usually have no problem putting on mass. They have broader shoulders that help give them a natural athletic appearance, although they still must pay attention to their diets since they tend to accumulate fat along with their weight gains.
At the core of the Mesomorphs, the exercise program should be resistance training. Since Mesomorphs’ muscles are so thick & powerful, moderate to heavyweights are required to stimulate growth. After a thorough warm-up, your target should be 3-4 sets of 6-8 reps with increasing weight load each set. It is important to strive for a solid pump. Begin with 3-4 exercises per muscle group.
Remember, once your muscles have been properly stimulated, further stimulation doesn’t equal larger muscles. Heavyweights are not the only way to go. Be creative, shock the muscle and try switching up the order of your exercises and the type of exercises. You may want to train with higher reps and lighter weight every now and then. Keep challenging your muscle with a variety of stimulation. This helps reduces the risk of injury & help maximize your gains. Avoid over-training, and care for proper rest and nutrition for optimal growth & muscular development.
Although Mesomorphs gain mass easily, they also gain some fat. So, how do you solve that problem? You guessed right… Cardio. Performing some form of cardio about 35 minutes 3 times a week should be enough to reduce fat.
If you attempting to add more mass then be careful not to overdo it. If your trying to get leaner and harder looking then increase the frequency.
When training regularly to build muscle, you’ll need 1.5 or more grams of protein per pound of bodyweight. So a 200 lb bodybuilder should be eating 300g of protein or more per day. With increasing muscular demands your protein intake may increase as well. Try to get a protein: carb ratio of 3:4 (300g protein, 400g carbs). So if you are eating 6 meals a day you should get 50g of protein and 66g of carbs per meal.
Also, try to choose complex carbs with lower glycemic indices. You don’t need to concern yourself with fats too much since they are limited by the type of protein you consume. If you eat red meat you should be getting enough, if you do need to add more fat do it in the form of nuts or flaxseed oil. You may want to increase your fats if your energy levels are low, and only increase carbs if your muscles appear extremely flat.
The Endomorph body type is solid & generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. This type of body type has a slow metabolism which makes difficult to burn calories.
TYPICAL TRAITS OF AN ENDOMORPH:
- Soft & round body
- Gains muscle & fat very easily
- Is generally short
- “Stocky” build
- Round physique
- Finds it hard to lose fat
- Slow metabolism
- Muscles not so well defined
When it comes to training Endomorphs find it very easy to gain weight and fat. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, Endomorphs must always exercise cardio as well as strength training. Usually, supplements may not be needed as long as the person has a high protein intake in their diet and less body fat percentage.
HOW TO WORKOUT
The Endomorph person must focus on burning as many calories as possible to decrease body fat during strength training. Rest times should be kept as short as possible in between sets. Moderate weight should be used.
The Endomorph’s main concern is to cut body fat to reveal the muscle that is underneath. Many Endomorphs must perform cardiovascular exercise for 45-60 minutes at least 5 days a week to lose enough body fat to appear defined.
In weight program, My advice is to focus on maximizing every set. If you push every set for as many reps as possible and add weight when you can, you will be maximizing progressive overload. This relentless pursuit of strength within hypertrophy ranges (muscle building rep ranges) will help you turn your bulk into a muscle building program.
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