We all have to adapt our routine based on the hormonal production and metabolism of our body. As soon as you identify your body type, you can adapt it to the variables of your training in order to improve your physique (gain muscle effectively, lose fat and increase your aerobic capacity). It is clear that each person responds in a different way to the different stimuli, so you must adapt them to maximize your potential.
Although the classification of the body has generated much controversy, the concept of somatotype was developed by Dr. William H. Sheldon in the 40s. He suggested that there were three body types, each with specific characteristics. Sheldon's research labeled what we now know as ectomorphy, mesomorphy and endomorphy.
These ideas have expanded to a popular level and have become the basis of all studies on weight loss, exercise and bodybuilding. Therefore, as soon as you determine which body group you belong to, you can begin to improve your physique and your health.
The three basic pillars
It is very important that you train with weights and the cardiovascular exercise sessions is only a small part of the equation. The truth is that you can gain muscle and lose weight with many training programs, but you cannot change your appearance and achieve wellness without having a healthy diet.
Many researchers and bodybuilders agree that, in order to achieve success, people must achieve balance between weights, cardio and nutrition. However, this formula can induce an error since there are variables such as genetics that are key in the process. However, this statement indicates that feeding is an unavoidable part of training sessions. Certainly, bodybuilders are what they eat
Key variables for each type are:
Ectomorph:
Training with weights:
Little volume, a lot of intensity 5-8 reps / series.
Weekly work:
4 hours.
Weekly division:
2 work days; 1 rest; 2 work days; 2 rest.
Rest between series:
90-120 seconds.
Aerobic exercise:
30 min. (Two days a week).
Diet:
Carbohydrates 55%. 25% protein Fat 20%.
Mesomorph:
Training with weights:
Moderate volume, moderate intensity 8-12 reps / series.
Weekly work:
5-6 hours.
Weekly division:
3 work days; 1 rest; 2 work days; 1 rest
Rest between series:
60-90 seconds.
Aerobic exercise:
30-60 min. Of intervals * 3 days a week.
Diet:
Carbohydrates 40%. 30% protein Fat 30%.
Endomorph:
Training with weights:
A lot of volume and low intensity 10-15 reps / series.
Weekly work:
7-8 hours
Weekly division:
6 work days; 1 rest.
Rest between series:
30-60 seconds.
Aerobic exercise:
60 min. Intervals 4 days a week.
Diet:
Carbohydrates 25%. 35% protein Fat 40%.
Ectomorphs
Basic aspects:
Hyperactive sympathetic nervous system. A lot of hormonal and thyroid production. Little appetite
The ectomorphs, usually have a very low percentage of fat, but also have very little muscle mass. Most of them think that they have a lot of difficulties when it comes to gaining muscles, but what happens is that they do not apply the ideal system. Also, they want with all their might to slow down their metabolism, since they believe that they will gain weight. This conception is wrong, even if it is intuitive.
In order for an ectomorph to obtain the maximum gains, he must train with great intensity and perform little volume, that is, he should not exercise more than four hours a week. They can perform compound exercises, such as bench presses, squats or deadlifts (around five or eight repetitions per set).
Their goal is to achieve muscle hypertrophy, so they can rest longer between sets. Also, a good way to enhance the release of growth hormone is to perform exercises involving several muscle groups, which in the end will cause more mass.
Ectomorphs should consume large amounts of carbohydrates and perform low volume of cardio (only twice a week at a moderate rate), due to their rapid metabolism.
Objective: To gain muscle mountains.
- Move a lot of weight, but lower the frequency of infernal sessions with compound exercises.
- Carry out small volume of repetitions: between five and eight per series to gain muscle and strength.
- The sessions should be short, but rest more time to move extreme weights.
- The cardio should not be a priority, so do not do more than two weekly sessions.
- Avoid the use of stimulants before training. For example, Ingest branched chain amino acids instead of caffeine.
Mesomorph
Basic aspects:
- Balance in the sympathetic nervous system and in the parasympathetic nervous system.
- Normal thyroid function
- A lot of anabolic production (they dominate the testosterone and the growth hormone).
- Moderate and efficient appetite.
The mesomorfos are very fortunate, so much so that they possess an enviable genetics that propitiates a body that borders on perfection (trimmed and with volume). Your metabolism is very effective and they respond very well to muscle stimulation of weight training. They should maintain a balance between compound and isolation exercises (between eight and 12 repetitions).
In order to obtain the maximum gains, they can incorporate intensity techniques (descending series, forced repetitions, super series and negative repetitions) and apply cyclic programs every six or eight weeks to avoid stagnation. The mode of execution must be correct until the failure, and then they can apply these techniques to grow to unsuspected limits.
Regarding the exercise, a training division consisting of four hours of strength movements and two hours of aerobic activity is recommended. Depending on the efficiency of their metabolism and nervous system, they have to put a lot of emphasis on the diet to obtain the maximum gains. Your post-workout meal should include up to 80 grams of carbohydrates in the 15 or 30 minutes after exercise, and then around 40 grams of protein an hour after leaving the gym.
The feeding program of a mesomorph should be composed of 40% carbohydrates, 30% protein and 30% fat.
Objective: To gain muscle without losing the definition.
Perform cardiovascular exercise, at most three times a week. Apply Intensity techniques such as the descending series, the forced repetitions and the negative ones to stimulate the secretion of the growth hormone.
Choose several compound and isolation exercises to crush a muscle from different angles, to rest long enough to recover them and to maintain active metabolism.
Avoid over training, because it will weaken your immune system.
Endomorph
Basic aspects:
- Slow sympathetic nervous system.
- A lot of insulin production.
- Little thyroid production.
- High appetite
To improve their physique, endomorphs must accelerate metabolism. They gain muscle, but this one is surrounded by a large layer of fat that pulls down its muscular definition. The endomorphs have many difficulties when it comes to adjusting their training (since they are usually experienced athletes), but their routine must undergo changes to shape and tone the muscles.
"The metabolic rate of this type of body is low, but there are ways to accelerate it," says David Hull, a personal training specialist and a former paratrooper who led the formation of Canadian special forces. "Most endomorphs respond well to circuit training.
They have to plan many exercises and move from machine to machine throughout the gym with minimal rest. The idea is to convert an anaerobic session into an aerobic one. So, they will move a light weight and perform between 12 and 15 repetitions."
In fact, the researchers point out that the volume of work and the intensity of the session are directly proportional to the post-training metabolic rate; consequently, the caloric expenditure will increase. The key element of the program of an endomorph that wants to cut itself is to consume few carbohydrates. Therefore, it is advisable that they consume only 25% of carbohydrates, while the remaining 75% must correspond to the consumption of protein and fats.
Objective:
- Make six targeted meals to keep the metabolism active.
- Perform four sessions of cardio a week: before breakfast is an excellent time to burn fat.
- Accelerates the sessions, and rests less between series.
- Avoid strength training and concentrate on high repetitions with little weight but with more volume. The sessions will -
- Avoid excess carbohydrates. 35 or 40% of calories should come from healthy fats.
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