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Advice :: Genetic Make Up :: Body Types

Ectomorphs
Ectomorphs have a real battle to put on any weight never mind quality muscle. The "ecto" has a metabolism which does not retain much, if anything. They burn off carbohydrates and fat calories before they get a chance to be stored. As they burn carbohydrates so fast, protein calories tend to get converted to carbohydrates (gluconeogenesis), and they also then get burned.

A training program for an ecto looking to add muscle and shape to their body must involve minimal cardiovascular exercise (if any). An ecto program means heavy and intense but brief workouts, based on major compound movements. This particular body type wants to keep reps low in number but high in weight. They must aim to be working more than one muscle group at a time so that they don't have to incorporate isolation movements, as these may tax the nervous system too much to allow sufficient recuperation before their next workout.

Another concern for the ecto is consuming enough food. This can feel like a full time job at times due to their ability to quickly burn up the food they eat. This group have their work cut out just as much as the endomorphs at the opposite end of the spectrum. Ectos' must regularly eat enough starchy carbohydrates to keep a steady supply of energy to the muscle cells at all times. This will stop their body cannibalising (eating) muscle stored amino acids. Remember ecto's will do this so their body's can convert them into carbohydrates to keep its calorie burning furnace fully fuelled.

Where simple carbs can easily add fat to the bodies of the other groups, they are useful to ectomorphs because they create an insulin release, insulin promotes nutrients storage so having simple carbs with breakfast and after training could be very beneficial. As for protein, the ectomorph would be best suited to steak, eggs, chicken and a quality blended slow release protein (probably micellar casein based) with a comprehensive amino acid profile. A slower absorbed protein gives the ecto a better chance to absorb the amino acids supplied by the digested protein.

A commonly overlooked nutrient when trying to add mass to an ectomorph is Essential Fatty Acids (EFA). Theory suggests that the ecto's metabolism runs so fast due to a shortage of good fats in their system. Because their metabolism is running so fast, they end up burning off carbs and also protein as well. Another aid for an ecto to pack on mass is taking several multi mineral supplements throughout the day, or replacing protein drinks with Meal Replacement drinks because of all the additional nutrients not found in a protein powder.

Endomorphs
"Endos" have a natural predisposition to store fat and find getting lean a real battle, cardio is essential to this group, as is restricting and monitoring carbohydrate intake in an attempt to keep fat levels down. Building muscle is easier for endomorphs than ectomorphs. The endomorphic body stores nutrients/calories very well and as protein is stored in the muscles it leads to greater muscle size.

Training for endos must consider their ability for nutrient storage, bodybuilding work should be done 3 or 4 times a week and cardio/fitness work should be done at least the same number of times. Their bodybuilding should incorporate 2 body parts per workout and should be combination workouts involving heavy weights and moderate/high reps. Where ectomorphs keep their work heavy and brief, endos' can afford to workout a bit longer and include more reps per body part; where possible include drop sets to exhaust the muscles. Cardiovascular work is important as this will allow endo's to burn more calories than bodybuilding can alone. Make friends with a comfortable stationery bike or treadmill and get used to spending time with it! Find an exercise which you can do without getting too bored. Alternatively do outdoor activities for cardio e.g. go for a cycle which involves changes in gradient i.e hills! These elevation (uphill) and relaxations (downhill) in work rate are better for burning calories than sitting on a stationery bike peddling away endlessly with no real goal.

Many endomorphs will do lots of cardio/fitness training but never really shift the fat, that is why resistance (weight) training is a must. The additional muscle that can be added boosts the ability to burn off fat and carbohydrates and also allows you to eat more than you previously did without gaining fat. Endomorphs are less likely to suffer from overtraining because they have a good supply of energy already stored waiting to assist with post workout recovery.

Again with this group, Essential Fatty Acids (EFA's) are essential. Theory states that EFA deficiency forces the endo body to store fat. Total opposite to the ecto, therein lies the beauty (or not) of genetics.

Mesomorphs
Mesomorphs are the genetically gifted ones who look like athletes without, comparatively, much effort. The Mesomorph has a naturally defined muscular physique. Mesomorphs may be even more blessed if they have symmetry in there muscular structure i.e. “have it all” but not all have this, some have lagging body parts like most of us do.

A bodybuilding Mesomorph makes gains easily and the new muscle appears hard, full and ever-lasting. Generally they don't monitor their diet as close as they should, but they get away with it due to having a metabolism that retains muscle but not fat. Meso's need to keep variety in their training and it is a general observation that a good training partner can be essential in helping keep up their motivation. Perhaps it is fair to say; “when you can look so good from doing so little, why train 100% every time and watch your diet 100% if you don't have to?”. For fear of you, the reader, having red-eye's and steam coming from your ears just remember, envy is a sin!

As a final note, a lot of people use natural genetic flaws as an excuse for never making good gains or giving up once they've hit there first training plateau. This is nothing but weak mindedness. Everyone can have a great physique providing we capitalise on what nature gave us and then alter our diet and training to best suit our genetic phenotype.