Body Building Programs: Rising Above Genetics

Body Building Programs: Rising Above Genetics

Every individual was born different - from looks, and personalities, to health levels and body types. The latter is an immediate concern for weight training since it dictates what body building programs an individual should get himself into. There are three common somatotypes (body type categories) these being the endomorphs, ectomorphs, and mesomorphs. An individual need not necessarily fall under a single category and may even be a combination of two categories. Knowing your body type allows you to gear workout routines, exercise techniques, and diet schemes towards the actual needs of your body and increase the success rate of your body building efforts.

Ectomorphs are generally known to be slender, slim, skinny, or even lanky. Some stereotypically know them as people who can eat anything and everything they want without gaining a single pound. This is due to their fast metabolic rates that rarely leave fat deposits for the body to absorb. Ectomorphs usually find difficulty in gaining muscle mass or weight and don’t possess the same level of athleticism and stamina as mesomorphs do. Sometimes, a lot of hopefuls go ahead and try advanced body building programs thinking it would increase mass fast. This however shouldn’t be practiced since individuals would find themselves quitting within a week or two because their bodies have been overworked.

Ectomorphs’ body building programs should begin with an initial introduction to weights for at least 1-2 months until stamina has increased. The keyword here is gradual since you’re still getting your body to adapt to the intensity of exercise. Once accomplished, you can begin by doing compound movements such as leg presses, dumbbell rows, and bench presses. Always note that workouts should never go beyond an hour. For each exercise, there should be at least 6-12 repetitions for a minimum of 3 sets. Limit resting between sets to 30 seconds-1 minute. Furthermore, ectomorphs should eat every 1 ½-2 hours with at least 6 meals a day. A bulking diet must be observed where you have 40% protein, 40% carbohydrates, and 20% fat. Without the proper diet, exercising for muscle gain is almost pointless.

Body building programs for endomorphs will greatly differ from an ectomorph’s since different goals are trying to be attained. Muscle gain is much easier for endomorphs and so is fat gain. Metabolism acts much slower, storing fats easily. The fitness regimen anchors itself in cardio workouts since it’s essential the drop the weight first before moving on to other forms of exercises. Begin by having 20-30 minute sessions about 3-4 times a week. Gradually increase the duration and frequency of your body building programs once your body has gotten used to it.

Endomorphs will have to eat below their calorie maintenance level so that the body has to burn fat to make up for the energy needed to sustain activities. They will also have to eat a minimum of 6 meals per day, eat less carbohydrates, more protein, and increase water intake to flush out the unwanted toxins in the body.

Individuals who are mesomorphs are believed to have life easy since they’re the perfect mixture of good endomorph and ectomorph traits. Body building programs are also a combination of endomorph and ectomorph routines since mesomorphs are able to gain weight and muscle mass easily without packing on the pounds. Training is hard and heavy with routines that include compound exercises, burns, rest pause training, and cardiovascular exercises. As with any body type, workouts should be limited to an hour and should have a maximum of 9-12 sets per exercise and body part. For diet, you should get about 500 calories above or below your calorie maintenance level depending on the amount of fat gained.

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