ECTOMORPH - what we called "skinny" or the typical hardgainer in muscle parlance.
* delicate build
* long, thin arms and legs
* fast metabolism
* little bodyfat
* takes longer to build muscle
Bulking For Ectomorphs: So You Think You're A Hardgainer? By Derek Charlebois
Bulking For Ectomorphs: So You Think You're A Hardgainer? By Derek Charlebois
MESOMORPH - what we called "cocky" or the lucky mofo who looks at weights and gets muscle.
* rectangular shape in men, hourglass in women
* naturally muscular
* minimal bodyfat
* can easily gain or lose weight
ENDOMORPH - what we called "big boned" or the dude who gains muscle but an equal amount of fat.
* round shape and softer overall
* short, full arms and legs that taper to slim wrists and ankles
* slow metabolism, difficulty losing weight
* great deal of bodyfat
* builds muscle easily
Bulking For Endomorphs: Gain Lean Body Mass! By Derek Charlebois
These are not written in stone since you could be ecto-meso or endo-meso or some weird combination inbetween.
According to Arnold Schwarzenegger:
"Ectomorphs should use lower volume (2-3 sets per exercise), more weight and fewer reps (5-8), and should minimize cardio, in addition to increasing overall food intake, especially protein.
Sources:
Mello, Lori. "A tale of bodytypes: expert advice on tailoring your training to suit your genetics. (Women's Training)." Joe Weider's Muscle & Fitness Aug. 2002: 200+. Military and Intelligence Database Collection. Web. 6 Dec. 2012.
McGlashan, Lara. "Appetite for construction: are you a hardgainer? Take a seat at our mass-building round-table expert nutritional advice. (Nutrition)." Joe Weider's Muscle & Fitness Oct. 2002: 96+.
Stoppani, Jim, and Mark Thorpe. "The hardgainer's supplement guide: getting big despite your genes may seem impossible, but we're about to rewrite your genetic code." Joe Weider's Muscle & Fitness Dec. 2007: 118+.
Mannie, Ken. "Hard facts on hard gainers: a coach's guide to genetic endowment." Coach and Athletic Director Aug. 2010: 10+.
LIFT FOR TOUR BODY. Hyson, Sean. Men's Fitness, Sep2010, Vol. 26 Issue 7, p29-29.
Schwarzenegger, Arnold. "A dip in the gene pool: don't let genetics get in the way of building a great physique." Joe Weider's Muscle & Fitness Nov. 2003: 214. Military and Intelligence Database Collection. Web. 6 Dec. 2012.
Berg, Michael, and Jim Stoppani. "The 5 in 5 gain plan: FLEX has a plan to help you pack on five pounds of lean muscle mass in five weeks. You in?" Flex Mar. 2008: 146+. Popular Magazines. Web. 6 Dec. 2012.
Custom bodywork.(cover story) Zinczenko, David Men's Health (10544836), Jul/Aug93, Vol. 8 Issue 5, p40
Bulking For Endomorphs: Gain Lean Body Mass! By Derek Charlebois
These are not written in stone since you could be ecto-meso or endo-meso or some weird combination inbetween.
According to Arnold Schwarzenegger:
"Ectomorphs should use lower volume (2-3 sets per exercise), more weight and fewer reps (5-8), and should minimize cardio, in addition to increasing overall food intake, especially protein.
Endomorphs should perform more sets (3-4 per exercise) and higher reps (10-15), with cardio receiving high priority and caloric intake moderated.
Mesomorphs can stick to 3-4 sets per exercise, with reps falling in the middle, at around 8-10. Cardio is also suggested, as mesomorphs typically aren't as lean as ectomorphs."
According to Men's Heatlh each bodytype should consider the sport that they are participating in:
Ectomorph Mesomorph Endomorph
--------- --------- ---------
Cycling Sprinting Walking
Basketball Cycling Cycling
Long-distance Football Swimming
running Ice hockey Alpine skiing
Nordic skiing All skiing Basketball
High jump Basketball Ice hockey
Pole vault Track events Ice hockey
Tennis Windsurfing Rowing
Volleyball Racquetball Football
Weight training Baseball
Weight training
According to The Summer Stud transformation. by Karen Orsi in Muscle and Body magazine here are the two month eating plans for each bodytype.
According to Men's Heatlh each bodytype should consider the sport that they are participating in:
Ectomorph Mesomorph Endomorph
--------- --------- ---------
Cycling Sprinting Walking
Basketball Cycling Cycling
Long-distance Football Swimming
running Ice hockey Alpine skiing
Nordic skiing All skiing Basketball
High jump Basketball Ice hockey
Pole vault Track events Ice hockey
Tennis Windsurfing Rowing
Volleyball Racquetball Football
Weight training Baseball
Weight training
According to The Summer Stud transformation. by Karen Orsi in Muscle and Body magazine here are the two month eating plans for each bodytype.
Body Type | Month 1 | Month 2 |
Ectomorph | 20 cal/pound | 22 cal/pound |
Mesomorph | 18 cal/pound | 19.5 cal/pound |
Endomorph | 15 cal/pound | 16 cal/pound |
Here are the macronutrient breakdowns for the first two months.
| ||
Body Type
|
Month 1
|
Month 2
|
Ectomorph
|
35% protein, 40% carbs,
25% healthy fats
|
37% protein, 38% carbs,
25% healthy fats
|
Mesomorph
|
35% protein, 35% carbs,
30% healthy fats
|
37% protein, 33% carbs,
30% healthy fats
|
Endomorph
|
40% protein, 30% carbs,
30% healthy fats
|
42% protein, 28% carbs,
30% healthy fats
|
Sources:
Mello, Lori. "A tale of bodytypes: expert advice on tailoring your training to suit your genetics. (Women's Training)." Joe Weider's Muscle & Fitness Aug. 2002: 200+. Military and Intelligence Database Collection. Web. 6 Dec. 2012.
McGlashan, Lara. "Appetite for construction: are you a hardgainer? Take a seat at our mass-building round-table expert nutritional advice. (Nutrition)." Joe Weider's Muscle & Fitness Oct. 2002: 96+.
Stoppani, Jim, and Mark Thorpe. "The hardgainer's supplement guide: getting big despite your genes may seem impossible, but we're about to rewrite your genetic code." Joe Weider's Muscle & Fitness Dec. 2007: 118+.
Mannie, Ken. "Hard facts on hard gainers: a coach's guide to genetic endowment." Coach and Athletic Director Aug. 2010: 10+.
LIFT FOR TOUR BODY. Hyson, Sean. Men's Fitness, Sep2010, Vol. 26 Issue 7, p29-29.
Schwarzenegger, Arnold. "A dip in the gene pool: don't let genetics get in the way of building a great physique." Joe Weider's Muscle & Fitness Nov. 2003: 214. Military and Intelligence Database Collection. Web. 6 Dec. 2012.
Berg, Michael, and Jim Stoppani. "The 5 in 5 gain plan: FLEX has a plan to help you pack on five pounds of lean muscle mass in five weeks. You in?" Flex Mar. 2008: 146+. Popular Magazines. Web. 6 Dec. 2012.
Custom bodywork.(cover story) Zinczenko, David Men's Health (10544836), Jul/Aug93, Vol. 8 Issue 5, p40