Body Type Workout Secrets
Published: Fri, 03/23/12
I'm sharing a Critical Bench Vault member email with you today. I don't usually
do this so I hope you get something out of it.
Q. I am wondering if there are any secret nutrition and workout programs
that you know of for say the Endomorph, Ectomorph and Mesomorph?
I am sure there has to be some differences in how each one would eat
and train. Let me know. And thanks!
A. Your mention of somato-types or three major categories of mankind is an
interesting concept it its own right. This is a concept of attaching a kind of biological
identification tag to a person began back in the 1930s and was expanded on by a
Dr. Shelton around 1950. Here is an encapsulated overview of each.
that you know of for say the Endomorph, Ectomorph and Mesomorph?
I am sure there has to be some differences in how each one would eat
and train. Let me know. And thanks!
A. Your mention of somato-types or three major categories of mankind is an
interesting concept it its own right. This is a concept of attaching a kind of biological
identification tag to a person began back in the 1930s and was expanded on by a
Dr. Shelton around 1950. Here is an encapsulated overview of each.
The endomorph is a roly poly fat type who has an easy going nature and likes to
consume large portions of food and as a result shows little evidence of any muscle
definition and gains weight quite easily, both in muscle and fat.
1. Train 4 times per week using the Push/Pull System.
2. Two to three exercises per body part.
consume large portions of food and as a result shows little evidence of any muscle
definition and gains weight quite easily, both in muscle and fat.
1. Train 4 times per week using the Push/Pull System.
2. Two to three exercises per body part.
3. Three sets of 12-15 reps each.
4. Do the exercises in Super-set or Tri-set fashion.
5. Rest only 30-45 seconds between the super-sets, or tri-sets.
6. Eat low calorie, low fat foods every 3.5 hours. Remember, there exists a level
of calories beyond which weight (fat) will be gained. You must find that level.
of calories beyond which weight (fat) will be gained. You must find that level.
7. Use thermogenic (fat burning) agents.
8. Aerobic session 40-50 minutes per day, early morning before breakfast or
immediately after the workout.
The ectomorph is just the opposite and is very tall, almost "rail thin" and wiry and
for all intents and purposes is a hard gainer when it come to training. This person can
lose weight on a high-calorie diet of pizza, cheeseburgers and ice cream.
1. Total body workout.
2. Twice per week on non-consecutive days.
3. Do five to seven basic exercises such as Barbell squats, Bench presses,
Deadlifts, Bent-over
rowing, Presses overhead and Barbell curls etc.
4. Three to four sets of 5-8 reps (High reps are counter-productive except for
abs 20reps and calves 15-20 reps)
5. Eat at least 6-8 small meals (natural unprocessed foods) every 2-2.5 hours.
6. Lots of rest between sets and exercises (4-10 minutes in some cases) just due to
the physiology of being ectormorphic.
The mesomorph, now we are talking, is the "Natural athletic type," and is very
muscular and powerful which is obviously the best of two worlds when compared
to the two previous somato-types.
1. Total body workouts.
2. Two to three times per week on non-consecutive days.
3. Do 10-12 exercises.
4. Four to five sets of 8-10 reps each except for abs and calves (explained above).
5. Aerobic session 20 minutes two or three days per week.
immediately after the workout.
The ectomorph is just the opposite and is very tall, almost "rail thin" and wiry and
for all intents and purposes is a hard gainer when it come to training. This person can
lose weight on a high-calorie diet of pizza, cheeseburgers and ice cream.
1. Total body workout.
2. Twice per week on non-consecutive days.
3. Do five to seven basic exercises such as Barbell squats, Bench presses,
Deadlifts, Bent-over
rowing, Presses overhead and Barbell curls etc.
4. Three to four sets of 5-8 reps (High reps are counter-productive except for
abs 20reps and calves 15-20 reps)
5. Eat at least 6-8 small meals (natural unprocessed foods) every 2-2.5 hours.
6. Lots of rest between sets and exercises (4-10 minutes in some cases) just due to
the physiology of being ectormorphic.
The mesomorph, now we are talking, is the "Natural athletic type," and is very
muscular and powerful which is obviously the best of two worlds when compared
to the two previous somato-types.
1. Total body workouts.
2. Two to three times per week on non-consecutive days.
3. Do 10-12 exercises.
4. Four to five sets of 8-10 reps each except for abs and calves (explained above).
5. Aerobic session 20 minutes two or three days per week.
Having given you this brief overview I must qualify it by saying there are very few
people, if any that can be considered to fit totally into any one of these somato-types
I have mentioned. Many individuals are a combination of the three in different
percentages.
The specific way you'd train based on your somato-type would be to reach your
own ideal proportions which can be determined based on your height, waist and
shoulder width. You might want to check out John Barban's Adonis Index, a
specific method for building a guy's body into its most attractive shape: the shape
women find attractive and that creates social dominance with men.
specific method for building a guy's body into its most attractive shape: the shape
women find attractive and that creates social dominance with men.
http://criticalbench.com/goto/IdealProportions <<< Follow Up Resource
Keep training hard,
Mike Westerdal
CriticalBench.com