Limitation - somatotypes

[Josh]

Hi all, I understand that one of the hereditary limitations to building an excellent body is one's body type (somatotype). If not mistaken, there are 3 general body types: endomorph which tends to be fat, ectomorph which tends to be skinny, and mesomorph which is potential to become a well built body.

Now my question is, how limiting are these body types? If I am an ectomorph, is it absolutely impossible for me to build a good, proportional, muscular body? Maybe not as impressive as a mesomorph, but something much better than just a tall and skinny body? The same with an endomorph, is it a hopeless situation?

If with any body type one can build a good muscular body, is there any specific training method or program which is more suitable for each body type to achieve this? Being an ectomorph, for instance, how one should manipulate his/her workouts to effectively, efficiently and successfully improve his/her physique?

- Josh

 

[gopro]

This question deserves a longer answer than I'm about to give, but let me give you some quick info on this subject...

I am a naturally born ectomorph. I was as skinny as can be from the time I was young, and when I started lifting at 17 I was 5'11" and 125 pathetic lbs. This offseason I reached 268 lbs, and although I was far from cut, I certainly wasn't fat.

While meso's have the easiest time gaining muscle and losing fat (if they have any), each of the bodytypes can alter their bodys' to an amazing extent!

I will come back with some more on this when I get a chance (work calls!)

 

[Josh]

Ah, it's a great relief to hear that. I wait for more info / instructions / advises from you. Thanks.

- Josh

 

[gr81]

You must remember that a person can also be an endo-mesomorph or an ecto-endo or a mixture of any of the three. It isn't always as cut and dry as labeling a person as strickly one classification. Any one can build an impressive physique with enough hard work, some may have to work harder than others, but we all can do it.

 

[katie64]

I know I've seen a website that helps calculate what you are, does anyone know what the site is called, I can't remember

 

[gopro]

What gr81 said above is very true...most people are a "combo" of somatotypes, rather than strictly fitting into just one. However, most people usually lean heavily in on direction, and just have some hints toward a second somatotype.

I myself am an almost strict ectomorph. I was the typical skinny guy with little muscle, able to eat alot and not gain a lb, a good distance runner, but horrible sprinter.

Here are some keys for an ectomorphic type:

-no more than 4 workouts per week
-little to no cardio
-if gaining size is your goal, limit other strenuous activity
-train no more than 2 days in a row
-workouts should last no more than 1 hour
-workouts should be built around compound exercises
-reps should be primarily in the 4-8 range
-sleep is vital...8 hrs at least...naps help alot
-frequent high calorie feedings are necessary...6-7 meals per day
-large feeding after workouts
-food before bed is a must (a shake in the middle of the night can work wonders)
-keep stress levels as low as possible
-good supplements include protein powders, vitamins, glutamine, creatine, flax oil

 

[gr81]

Hey GOPRO, I was in the same situation as you, I was a pretty skinny guy in high school who could al sorts of calories and not gain a lb of muscle, plus I was also a distance runner who was not a very good at sprinting. God damn genetics! but hey if we can put loads of muscle on than anyone can.

 

[gopro]

Originally posted by gr81
Hey GOPRO, I was in the same situation as you, I was a pretty skinny guy in high school who could al sorts of calories and not gain a lb of muscle, plus I was also a distance runner who was not a very good at sprinting. God damn genetics! but hey if we can put loads of muscle on than anyone can.

ABSOLUTELY MY FRIEND...Its called hard fu%cking work!!

 

[gr81]

Originally posted by gopro
ABSOLUTELY MY FRIEND...Its called hard fu%cking work!!

I wouldn't have it any other way!

 

[gopro]

Originally posted by gr81
I wouldn't have it any other way!

 

[Josh]

I'm not sure what my bodytype combo is. I think I am more an ectomorph because I tend to be thin, but then my fat level is high (around 20%) which I believe points to endomorph. So am I an ecto-endo? If so, would Gopro's outline above applicable to me (as I understand it is for a "highly" ectomorph), otherwise what kind of modification in the area of training and diets should I follow?

- Josh

 

[gopro]

Originally posted by Josh
I'm not sure what my bodytype combo is. I think I am more an ectomorph because I tend to be thin, but then my fat level is high (around 20%) which I believe points to endomorph. So am I an ecto-endo? If so, would Gopro's outline above applicable to me (as I understand it is for a "highly" ectomorph), otherwise what kind of modification in the area of training and diets should I follow?

- Josh

What is your MAIN goal? What type of body are you after?

 

[Josh]

My main goals are to be bigger (more muscles, not more fat, in fact reduced fat level), then more defined body/muscles.

- Josh

 

[gopro]

Originally posted by Josh
My main goals are to be bigger (more muscles, not more fat, in fact reduced fat level), then more defined body/muscles.

- Josh

Well, the points I made above would still be applicable to you, however, since you feel like you may be slightly endomorphic, and therefore hold onto fat, you could include some cardio work. Three 30 minute sessions per week should be enough while building larger muscles. Then, once you've acquired the mass and size you desire, you can then use diet and more cardio to bring bodyfat down to the level you find acceptable.

 

[Josh]

Okay, thanks, I'll try that.

- Josh

 

[gopro]

Originally posted by Josh
Okay, thanks, I'll try that.

- Josh

 

[Josh]

Oh one more thing, if I am trying to loose fat through diet (being with about 20% fat I thought it's better to loose fat first before attempting to gain mass again), would the workouts be different? Or should I attempt to gain muscle mass while keeping fat increase to minimal (thus the end result should be lower fat level as well)? Which way should I go, and what kind of workout (and diet) guidelines should I follow (if different from your recommendation above)?

- Josh

 

[gopro]

I would base your diet around protein. A high protein, low carb, moderate fat diet is great for building muscle and getting leaner.

-protein: 1.5 g per lb bodyweight
-carbs: .5-1.0 g per lb
-fats: .25-0.5 g per lb