Metabolism And Muscle Building In Different Body Types

Classic Endo, Meso and Ectomorph examples

One of the factors that helps create different body types is metabolism. Some people naturally burn more calories than others. Some bodies seem naturally designed to turn food energy into muscle or fat while others turn this energy into fuel for exercise. However, as your body changes, so does your metabolism. Muscle burns calories, so a naturally heavy endomorph will find it easier to get lean as he builds more and more muscle mass.

If you are extremely lean or extremely heavy, you should take the precaution of having your thyroid function checked by a physician. The thyroid gland plays a major role in regulating metabolism. When it is underactive (hypothyroid) it is very difficult to burn off excess body fat, and when it overactive (hyperthyroid) putting on any additional body weight becomes impossible. 

Ectomorph Training in Bodybuilding

Ectomorph Need to work hard

The extreme ectomorph’s first objective is gaining weight, preferably in the form of quality muscle mass. He will not have the strength and endurance for marathon training sessions, will find that muscle mass develops very slowly, and will often have to force himself to eat enough to ensure continuous growth. Therefore, for the ectomorph it is recommended:

•    Include plenty of power moves for a program that builds maximum mass. Your program should tend toward heavy weight and low reps.

•    Learn to train intensely and make every set count. That way you can keep your workouts relatively short and still make substantial gains. Make sure to get enough rest between sets and give yourself enough time to recuperate between workouts.

•    Pay careful attention to nutrition; take in more calories than you are accustomed to, and if necessary, use weight-gain and protein drinks to supplement your food intake.

•    Remember, you are trying to turn food energy into mass, so be careful not burn up too much energy with excessive amounts of other activities such as aerobics, running, swimming, and other sports.

Mesomorph Training in Bodybuilding

Natural muscle of mesomorph

The mesomorph will find it relatively easy to build muscle mass, but will have to be certain to include a sufficient variety of exercises in his program so that the muscles develop proportionately and well-shaped rather than just thick and bulky.

•    An emphasis on quality, detail, and isolation training, along with the basic mass and power exercises. You build muscle easily, so you can begin working on shape and separation right from the beginning.

•    Mesomorph gain so easily that they don’t have to worry much about conserving energy or overtraining. A standard workout of 16 to 20 sets per body part is fine, and you can train with as much or little rest between sets as suits you.

•    A balanced diet with plenty of protein which maintains a calorie level that keeps the physique within 10 to 15 pounds of contest weight all year long.

Endomorph Training

Generally, the endomorph will not have too much difficulty building muscles, but will have to be concerned with losing fat weight and then being very careful with diet so as not gain that weight back. 

•    A higher proportion of high-set, high-repetition training, with very short rest periods so as to burn off as much fat as possible. Doing a few extra sets of a few extra exercises while you are trying to get lean is a good idea.

•    Additional aerobic exercise such as bicycle riding, running, or some other calorie-consuming activity. Training in the gym burns calories, but not as much as cardio exercise done a continuous basis for 30 to 45 minutes or more at a time.

•    A lower-calorie diet that contains the necessary nutritional balance. Not zero anything, but the minimum amount of protein, carbohydrates and fats, with vitamin and mineral supplements to be certain the body is not being deprived of any essential nutrients.