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Posted at December 31, 1969, 6:00 pm: The major body types are: True Ecto Ecto-Meso Meso-Ecto True Meso Mesendo Endo-Meso True Endo Most people do not fall into one set catagory but have attributes that relate to a few, this is just a good overview of each....damn I get bored in night class True Ectomorph: Characteristics: -aka hard gainers, ectomorphs is the model body type of the western society, long lean and thin the majority of women wish they possessed and the second least body type a man would want to have…. -Usually taller individuals ranging in male height of 6+, females appox 5’8-6 -Longer limbs, thin angular face more rectangular in structure -A true Ectomorph has trouble gaining weight both lean mass and fat, however, more often then not even though they often have slightly faster metabolisms most people who claim to be ectomorphs are simply underfed… -Very resistant to body fat gain, esp. with mild cardio -Very resistant to lean mass gain -Generally stay very lean and thin without a rigid diet or workout plan -Once lean mass is gained it is easily lost if training is not followed rigidly -Acquired body fat is lost easily -Generally are excellent endurance (distance) athletes due to light frame and less fast twitch fiber Training Tips: -Ectomorphs should stick to major compound lifts and avoid isolation movements until a good deal of training experience is acquired…due to faster metabolic rates and/or underdeveloped digestive tract, eating often is very important as well as simply eating more at each meal…also ectomorphs require more days off from heavy lifting since they should be focusing on heavy lifts and low to medium reps…. heavy lifting along with proper nutrition and plenty of rest are most important…. a 5 x 5 mixed with a 3 x 8 scheme works well. -3-4 day splits work well -When attempting to gain lean mass cardio should be avoided or minimized, proper post workout nutrition is extra important to ectos -When attempting to lose body fat cardio should be minimized to avoid muscle catabolism -With all body types when cutting lifting heavy is important to maintain fast twitch mass -Bread and butter of working out should be the holy trinity of squats, deadlifts, and bench press (actually that’s not a bad order of importance) Natural Enemies: -Endomorphs have a deep hatred for lean body types esp. ectomorphs, commonly overheard by a rigid dieting endo with lines such as “man I eat 5000 calories a day and I can’t friggin gain a pound” as they munch away on fast food Examples: -Male -Lance Armstrong -Female -Paris Hilton Ecto-Meso: Characteristics: -Often the female and male fitness type due to long lean limbs and naturally low body fat. -These individuals out number true ectomorphs, but generally look like ectomorphs unless trained, these individuals tend to resist body fat and lean mass gain, due to increased and/or undeveloped digestive tracts -Body structure similar to ectomorphs, thin bones, naturally lean, heights usually range from 5’9-6+, face very angular and rectangular in shape, slightly longer limbs then most other body types but not as naturally lanky looking as true ectomorphs… -These individuals tend to be excellent endurance sports athletes (soccer, lacrosse, rock climbing, and longer sprint events 800’s+) due to light frame and better muscle building genetics then a true ecto. -Tend to gain a fair amount of lean mass easily but then quickly plateau -Will tend to lose some but not all lean mass if training is stopped Training Tips: -Ecto-meso’s should also avoid most isolation movements and focus on compound lifts, rep ranges of 5 x 5 and 5 x 8 work excellent for building lean mass as well. -Metabolisms increase very rapidly with lean mass gain and increased physical activity, so diet must be constantly updated, post workout nutrition is very important to this group -Again when bulking ecto-meso’s should minimize cardio. -When cutting more cardio can be incorporated, interval training is best to maintain lean mass -3-4 day splits work well; as ecto-meso’s should lift heavy compound, be sure to take off days and eat big, unless of course your goal is different then lean mass gain. -12-15 sets of compound lifts per major body part is a good guideline, do 10 sets of heavy squats one day for quads and tell me how much you have left to give, your intensity is what matters not 500000 reps in 500 different sets… Natural Enemies: -All except True Mesomorph, ecto-meso’s tend to be the “pretty” boys and athletic chicks of society, naturally lean and noticeably muscular, most envy them for there ability to stay lean and ripped year round without a back breaking diet…however, the trade off is when it comes to brute strength and pure size ecto-meso’s finish in the back of the pack, but can usually run circles around those bigger Examples: -Male -Ryan Renolds -Female -Jessica Alba Meso-Ecto Characteristics -Untrained these individuals look like thicker less lean ectomorphs, however the difference of body type appears rapidly with training, the larger frame is quickly pronounced, and strength and lean mass gains will surpass the plateau commonly encountered by ecto-meso’s. -Not as naturally lean as ectomorphs -Better muscle building genetics then ecto-meso’s -Generally between heights of 5’7-6 -Face is more square then ecto-meso’s -Larger bone structure and broader shoulders, naturally more adapt to fast twitch fiber development. -Metabolism does not increase as radically with weight gain, which is why a static diet will breed more weight gain with a meso-ecto then with an ecto-meso -These individuals tend to dominate in interval sports such as basketball, and medium range sprinting events (400’s), combined with a reluctance to lose lean mass once gained these individuals tend appear very, very lean, due to intense interval training. -Body fat fluxuations are noticeable in varying seasonal activities, these individuals tend to have no real problem getting into the single digit body fat levels, but a moderate diet and physical activity must be constantly undertaken to maintain it. -Have outstanding strength to weight ratios -Will resist loss of both strength and lean mass, gives quite a margin of error in training. Training Tips: -Meso-Ectos should use the most effective training styles possible to gain lean mass, as rapidly as possible, heavy compound lifts along with isolations should be incorporated into routines, various splits can be used as results come fairly easily. -Various rep ranges work well for this group both high and low reps and weights should be used to keep shocking the body, and to develop stabilizer muscles as these individuals have the potential to rapidly progress in a major exercise like a squat but have insufficient stabilizer support and ultimately end up getting injured. -Cardio should be added a few times a week to keep body fat in check when bulking -Cardio can be highly used both endurance and interval will yield effective results with little muscle loss as long as they are eating enough. Natural Enemies: Ecto-meso’s and ectomorphs who aren’t satisfied at being lean and wish to become stronger or bigger often get annoyed at meso-ectos not having to force feed themselves 24-7, or watching them progress faster in terms of lifts…. Endo’s tend to get annoyed that if they train similar to a meso-ecto in regard to diet and cardio and a meso-ecto will progress much faster then them. Examples -Male -Michael Johnson -Female -Carmen Electra True Mesomorph Characteristics -Rare body type -Fairly lean like the meso-ecto, however, has outstanding muscle building genetics and potential, medium to large bone structure, loaded with fast twitch fiber. Gains muscle with ease, these are the people you see that go to the gym do a set of bi curls and bench press and their calves and quads grow. -Usually dominate in super intense sports (football linebackers and short sprints, 40, 100, and 200) -Have a tendency to start bad training habits which other people pick up on, a Mesomorph can hop around in one foot in a puddle of water with a Swiss ball above his head and will get results from it, everyone else will soon be doing it as well and injuring themselves. -Square face, very muscular neck, various heights, very broad shoulders, and narrow waist -Ideal bodybuilding body type -Gains muscle with ease -Gains fat moderately -Has no trouble loosing fat and preserving lean mass -Narrow waist, natural V taper, broad shoulders, and muscular thick neck Training Tips -Mesomorph can pretty much carve their own path, compound lifts are the most useful but rep range and sets are custom to each person -While Mesomorph can pretty much eat whatever and gain, eating clean and eating enough helps minimize body fat gains and maximizes strength and muscle gains -Cardio can be done with weight training; interval training often adds noticeable mass to these individuals -When cutting these individuals can do more extreme diets since there body hangs onto muscle mass like an endo hangs onto body fat Natural Enemies: -All, everyone envies how easily a meso can alter their body, ectos hate them because they can eat 3 cheeseburgers in one sitting and nothing else and gain mass, endo’s hate them because they can eat three cheeseburgers in one sitting and gain little to no fat Examples -Male -Lavar Arrington -Arnold Original of the message was taken from http://forum.bodybuilding.com/ Next Post: Mesendomorph Characteristics -Perhaps the naturally strongest body ... |