Exercise and
lose weight? Lift weights and get big? If only it were
that simple! Getting in shape is an inexact science, where
students play scientists by experimenting on themselves. Tinkering
here and there with training and dietary variables to achieve optimum
results. Some labor hours each day in the gym and on the treadmills,
while others can usually get the same results in half the time.
Ever seen that woman who runs a couple days per week and looks to
be in perfect shape? Or that guy who lifts when he gets a
chance, yet is muscular and shredded beyond belief? What 's
responsible for such a wide variety of training and nutrition strategies
that still lead to success? Genetics. Of course you
probably already knew this. What you may not know are some
of the specific strategies you can use to accelerate your progress
based on your body type (and therefore your genetic makeup).
Below we outline the three basic body types (Endomorph, Mesomorph,
and Endomorph) and recommend basic exercise and dietary tips to
maximize your efforts.
Endomorphs
are generally those with a large bone structure. They
can probably hoist some relatively heavy weights around the
gym, but with a slower metabolism, fat loss is very difficult,
which can hide their hard-earned muscle gains (or fat loss).
As opposed
to the ectomorph, the endomorphs must concentrate on maximizing
fat loss by adding aerobic type exercises. How much
cardio? The American College of Sports Medicine recommends:
"at least 30 minutes daily, preferably every day of the
week in a target heart-zone rate of 60% to 75% of max."
(Heart rate monitors are great for gauging your aerobic
training). Resistance training should follow
the cardiovascular portion with emphasis on muscular endurance
(performing reps of 15 or more with short rest periods between
sets). Unlike the ectomorph, the endomorph has more
work to do in order to see progress. To help you out,
we have included some general training guidelines below.
Exercises
Sets
and Reps
Include
both compound and isolation movements in your resistance
training.
To
avoid plateaus, mix up your exercises frequently,
and the order in which you do them.
Avoid
training too heavy too often.
Do
a few more sets than usual, 12 for larger muscle
groups and 8-10 for smaller ones.
Ectomorphs
have very high metabolic rates. This makes it very difficult
for them to gain both muscle and strength. The ectomorph
faces a much greater challenge than does the mesomorph in
gaining muscle and therefore must be patient with muscle gains
when resistance training. Those with this body type
should stick to the basic hypertrophy phase of training (in
the 8-12 rep max range). Fewer reps means going heavy
- a high intensity workout. In turn, a longer rest period
in between sts is necessary so you're thoroughly recuperated
between sets.
The
ectomorph should limit high-intensity cardiovascular work.
(only about 20 min 3 times per week rather than everyday).
Finally, ectomorphs should stick to the basic mass-building
movements that hit major muscle groups and deep muscle fibers.
For example, squats, presses and deadlifts work many major
muscle groups at once and provide excellent muscle building
stimulus. (Avoid isolation-type exercises).
Be patient and watch out for overtraining. If you
don't see the gains - adjust your workout intensity and
diet rather than the frequency of your workout.
Exercises
Sets
and Reps
basic
compound movements (bench press, squat)
avoid
isolation exercises that works smaller amounts
of muscle.
do
up to around 10 sets for larger body parts, 6-8
for smaller.
don't
take warm-up sets to failure.
focus
on 6-10 range for reps, this is optimum for putting
on size.
This
is the guy or gal who comes in to the gym and doesn't really
look as if he knows what he is doing, nor does he stay very
long, yet grows like a weed? Some of these people make
enormous progress despite their complete lack of training
or nutritional knowledge - imagine what they could do if they
did. Mesomorphs can basically get away with doing less
and achieving more. However, mesomorphs are also more
prone to overtraining because they see results so quickly.
They also tend to do the same routine over and over, again
because they see results. This could in fact lead to
decreased gains. For this reason it is recommended that
mesomorphs change up their routine often. Pyramid training
is an ideal method for this body type.
Mesomorphs
should include both compound and isolation movements in
their routine. Meso's should hit the gym with a vengeance.
They have a head start and should make the most of their
genetic advantage. Cardiovascular exercise is of course
recommended, but at a maximum of 30 minutes about four times
per week.
Exercises
Sets
and Reps
traditional
bodybuilding: basic compound exercises followed
by single-joint isolation exercises.
focus
on the 10-rep range.
cycle
periods of heavy lifting with those using lighter
weights (more reps).
In
summary, even if you have been training for years, finding
the right combination of sets, reps, frequency, and intensity
can be a difficult process. Make sure your making the
most of your workouts by considering your genetic make-up.
If your a beginner, concentrate first on building a foundation
and then utilize some of the parameters mentioned above.
Finally, don't mindlessly hit the weights. Stick to
a plan and keep a concise record so you can note what works
for you. If you are not seeing results despite your
honest efforts, throw out your current routine and try something
new. Whatever you do....don't give up.
