ABOUT BODY TYPES & GENETICS
Ectomorph Body Type
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
Typical traits of an Ectomorph:
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Small “delicate” frame and bone structure
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Classic “hardgainer”
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Flat chest
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Small shoulders
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Thin
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Lean muscle mass
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Finds it hard to gain weight
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Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. 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.
Recommended workouts for Ectomorphs:
Mesomorph Body Type
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
Typical traits on a Mesomorph:
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Athletic
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Generally hard body
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Well defined muscles
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Rectangular shaped body
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Strong
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Gains muscle easily
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Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.
Recommended workouts for Mesomorphs:
Endomorph Body Type
The endomorph body type is solid and 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.
Typical traits of an Endomorph:
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Soft and round body
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Gains muscle and fat very easily
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Is generally short
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"Stocky" build
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Round physique
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Finds it hard to lose fat
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Slow metabolism
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Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
Are Your Genetics Good for Bodybuilding—And Does it Matter?
Building muscle and strength requires hard work and time. You have to strength train, eat right, get enough sleep, and be patient to see results. But if you’ve ever thought it’s easier for some people than others, you are right.
Your particular set of genes determines, to some extent, how easy or difficult it is to build muscle and get strong. Yes, everyone can see improvements by doing all the right things, but some people are more limited.
It’s obvious that our genes play a role in fitness. Long before we understood so much about DNA, good genetics, and health, it was clear that some people just build muscle more easily. Bodybuilders work hard to get chiselled bodies, but many also have a boost from their genetics.
Genetics, Body Composition, and Weight
One piece of information you can get from a simple lifestyle genetic test is how strength training or bodybuilding will affect your body composition and your weight. Body composition is a description of how much of your body’s mass is from fat and how much is muscle.
Of course, most people prefer to have less body fat and more muscle, but bodybuilders take this to the extreme. They work very hard, both on diet and training, to minimize fat as much as possible while building muscle.
Hard work is key, but your genetics also play a role in how much or how easily you can change your body composition.
A lifestyle genetic test can tell you how strength training will affect your body composition and weight. Body composition describes the amount of fat, bone, water, and muscle in the body. This test assigns you one of three genotypes for this measure:
1. Enhanced
A person with an “enhanced” genotype is perfect for bodybuilding. An enhanced person will see significant gains in muscle mass, losses in body fat and weight in response to regular strength training.
2. Normal
A majority of people who take this test fall into this category. It means you will lose some weight and convert some body mass by doing regular strength training workouts. People in this category shouldn’t expect extraordinary results in return for ordinary work in the gym.
Individuals in this genotype will have to lift heavier weight, use more intensity, and volume compared to the “enhanced” people to stimulate muscle tissue growth.
3. Below Average
If a person gets a “below average” result for this test, strength training alone will not do much in improving his body composition and weight. They will have to step their training, diet, and recovery programs up a notch to match the “normal” folks.
Hypertrophy resistance training will be the best type of workout for these individuals.
Types Of Endurance Genotypes:
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High Endurance – Good at power sports that involve high volume workouts like bodybuilding and weightlifting
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2. Equal Endurance/Power – Good at sports with a mix of endurance and power. This is the most common type of genotype.
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3. Higher Power – The best genotype to have if you want to be a pro bodybuilder.
HOW TO OVERCOME YOUR GENETIC BARRIERS?
As we have seen, genetics plays a real role in the weight gain muscle. However, this is only one factor among many others!
If you don't have any particular predisposition, these tips will help you to be muscular :
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Adopt a calibrated diet your food plan represents 70 % of your results. To find out your calorie and macronutrient requirements.
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Choose the right food supplements Supplementation with whey protein, glutamine and creatine can help you supplement your protein intake and optimize the results of your physical activity.
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Stimulate your hormones When it comes to genetics and bodybuilding, hormonal predispositions are fundamental. Find out how boost your testosterone naturally and stimulate your growth hormone.
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Avoid the overtraining Don't neglect recovery. Training too much will not help you build muscle faster.
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Set goals for yourself achievable goals Whether you want to lose weight or gain weight, it's the best way to do it. And above all, follow your progress by regularly measuring your results.
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Be patient and persevering: whatever your genetics, your discipline is the key to success!
CONCLUSION
It is now proven that genetics can influence your ability to gain strength and gain muscle. But fortunately, this is by no means a fatality. Having a muscular body is not just a matter of genetics. Reaching your goal in bodybuilding is a long and difficult journey, but so rewarding. To achieve it, focus on your training program and on your diet.