Super Heavy Weight
2004/04/19 18:35:16 (permalink)



When it comes to changing your body there is a lot you can do with what you have been given, but in the end, you are still stuck with your genetics. Good news though, you can change the look of your body through specified nutrition, precise training techniques, and adequate rest for recovery to ensure proper growth.

It is important for you to stick with basic training until you get to know how your body responds to resistance training. Everyone does not respond to training the same way, so what works for one type will not necessarily work for another. Example: What works for the professional bodybuilder may not necessarily work for you.

You need to identify your personal characteristics because you could have the body type that requires a lot of food and more rest than training, and you are eating three small meals a day and training seven days a week. Perhaps your personal physique requires only a minimal amount of food and more exercise, and you are eating until you are stuffed and neglecting your cardiovascular work.

When I first began lifting I saw some changes fairly quickly, mainly because I was underweight. After I decided to train to add muscle, it was a different story. I discovered that I was an ectomorph, what is known as a hard-gainer. I literally had to hot glue muscle on. I had a friend and she was genetically blessed. She would merely look at a weight and grow. Her body type is called a mesomorph. The training tactics that work for me differ than the ones work for her. After much frustration I backed off the weight training from 6 days a week to 3 and I began growing like a weed.

While we are assigned our genetics, you must remember that a number of factors influence them, such as insulin response, BMR, length of limbs, muscle insertions, type and number of muscle fibers, joint size, fat cells, and digestive responses.

The following information will help you identify your personal body type and the requirements needed to make you look and feel your best. The three body types identified are the ectomorph, better know as the hard-gainer, the mesomorph, or the genetically gifted, and the endomorph, which is known as “big-boned”. Although they are all different, they can all be trained to look superior.


The ectomorph is lean and thin, holding a low body fat percentage as well as low muscle mass. The ectomorph is known as a hard-gainer due to their fast metabolism, and will benefit from fewer training sessions at high intensity with more rest for recovery. This body type should train 3 times a week, eat 5 to 6 quality meals a day, keep the cardiovascular to a minimum, and increase rest. The ectomorph’s primary objective is to preserve and gain muscle mass.

Training should including heavy basic power movements to build maximum mass and strength. The body parts should be split, training each muscle group only once a week.

Monday: Chest, Back, and Calves
Tuesday: Off
Wednesday: Legs and Abdominal
Thursday: Off
Friday: Shoulders, Biceps, Triceps and Calves
Saturday: Off
Sunday: Off

The focus should be increasing intensity each training session to produce muscle gains and strength. Training should be hard, intense, and brief. The ectomorph should concentrate on choosing 2 different exercises per muscle group and shoot for 6 to 8, repetitions, 4 to 6 is even better provided the last few repetition are complete failure. Resting between sets is important, up to 2 to 3 minutes for proper recovery. Burst though plateaus with such techniques as 10 sets of 10 repetitions for one exercise per body part every 8 weeks. Partials can serve as an advantage for producing gains.

Example of exercise choices for the Ectomorph

    Body Part Exercise Exercise
  • Chest Flat Bench Press Incline Press
  • Back Chins Bent Over Rows
  • Legs Squats Stiff Deads
  • Shoulders Military Press Lateral Raises
  • Triceps Overhead Extension Skull Crushers
  • Biceps Straight Bar Curl Dumbbell Curl
  • Abdominal Modified Crunches Rope Crunches
  • Calves Standing Calves Seated Calves

*Stiff Deads is also referred to as “Stiff-Legged Dead-Lift”, “Deads”,
“Dead-Lift”, and “SLDL”.

Cardio should be minimal, no more then twice a week for 20 minutes maximum. This body type needs to save the calories for energy and proper recovery.

Calories may need to be adjusted to ensure enough are consumed to fuel the workout and to feed the muscle properly. Meal replacement powders (MRPs) such as Lean Body®, MetRx®, MyoPlex®, and MyoPlex Lite® as well as protein bars will come in handy for added calories and nutrients. Proper nutrition and supplements are crucial for recovery and gains. Protein should be kept up to 1.5 to 2 grams per pound of lean body weight and carbohydrates 2 grams per pound of body weight, and roughly 20% fat. Each meal should include a complete protein and a complex carbohydrate for fuel and recovery.

The ectomorph will benefit from creatine, glutamine, and meal replacement powders.


The mesomorph is genetically gifted. This naturally muscular and strong individual has the greatest bodybuilding potential. This body type has a solid muscle structure with full, rounded muscle bellies, excellent symmetry, very strong, well balanced, and builds muscle rapidly.

Since the mesomorph is genetically gifted, the primary goal is to build and enhance what is established. This body type can focus on shaping and detail and still continue to make quality gains.

This body type responds well to training that involves heavy, basic movements along with shaping exercises to build and enhance. The program should include a variety of exercises to develop shapely and proportionate muscles. There needs to be a large variety of exercises and training techniques in the program to keep the body responding. Each muscle group should be trained once weekly with 3 different exercises per muscle group. Repetitions are best in the 8 to 10 range. Changing the routine every 8 weeks allows the body to continually respond and build. Experimenting with shocking techniques at times such as partials, negatives, 21’s, and isometric will keep this body type bursting through plateaus.

Monday: Chest, Shoulders, and Abdominal
Tuesday: Quads and Calves
Wednesday: Off
Thursday: Back, Hams, and Abdominal
Friday: Biceps, Triceps, and Calves
Saturday: Off
Sunday: Off

Example of exercise choices for the Mesomorph

    Body Part Exercise Exercise Exercise
  • Chest Flat Bench Press Decline Press Incline DB Flys
  • Shoulders Military Press Lateral Raise Rear Delt
  • Quads Squats Leg Extensions Lunges
  • Back Chins T-Bar Rows Seated Rows
  • Hams Stiff Deads Leg Curl Lunges
  • Biceps Straight Bar Curl Cable Curls Hammer Curls
  • Triceps Overhead Ext. Skull Crushers Bench Dips
  • Calves Standing Calves Donkey Calves Seated Calves
  • Abdominal Modified Crunch Rope Crunch Torso Lift

This body type should not overdo cardio. It should be kept to 3 times a week at the most for no more then 30 minutes at a low to moderate intensity.

Nutrition is important for continual muscle growth. The mesomorph should take in 1 to 1.5 grams of protein per pound of lean body mass. Cycling carbohydrates work well; keeping them anywhere from 1 to 2 grams per pound of body weight, and fat should be at 25 to 30%.

This body type will benefit from creatine, glutamine, meal replacement
and whey protein.


The endomorph is large, has a large and wide bone structure and a slow metabolism. Weight gain and muscle gain is easy, though fat loss is slow and difficult. This body type stores more body fat, which hides muscle gains. The endomorph’s goal is body fat reduction and muscle retention.

This body type needs more frequent cardio sessions. Training should involve hitting each muscle group once a week with moderate to high intensity and no more than a minute rest between sets. The idea is to boost the metabolism. A wide range of variety in the training and changes in the routine every 6 weeks keeps the body in shock and responding. This body type is best to choose 3 different exercise per body part and shoot for 4 sets in the 12 to 15 repetitions range.

Monday: Chest, Shoulders, Triceps, and Abdominal (cardio)
Tuesday: Cardio
Wednesday: Legs, and Calves
Thursday: Cardio
Friday: Back, Biceps, and Abdominal (cardio)
Saturday: Cardio
Sunday: Off
The ‘cardio’ after training is optional, however recommended for fat loss.

Example of exercise choices for the Endomorph

    Body Part Exercise Exercise Exercise
  • Chest Flat Bench Press Decline Press Incline DB Flys
  • Shoulders Military Press Lateral Raise Rear Delt
  • Triceps Overhead Ext. Skull Crushers Bench Dips
  • Back Chins T-Bar Rows Seated Rows
  • Biceps Straight Bar Curl Alt DB Curls Hammer Curls
  • Abdominal Modified Crunch Rope Crunch Torso Lift
  • Legs Leg Press Leg Extensions Leg Curls
  • Calves Standing Calves Donkey Calves Seated Calves

The endomorph needs to focus on aerobic conditioning. Engage in cardio 3 to 5 times a week, for 30 to 45 minutes. Varying the cardio intensity every 2 minutes, such as walk for two minutes and light jog for two minutes works well. This prevents cardio-adaptation and keeps the body off guard. If cardio and training are performed during the same session, cardio should be incorporated after resistance training.

Nutrition is important to the endomorph. This body type should be cautious of high complex carbohydrate intake. The endomorph should eat smaller, more frequent meals to keep the blood sugar level stable and the metabolism up, and curtail complex carbohydrates in the evening. Shooting for 1 gram of protein per pound of lean body mass and 1 to 1.5 grams of carbohydrates per pound of body weight, keeping the fat intake at 20% works well for this particular body type.

The best way for this body type to get the excess weight off is to keep the carbohydrates at the low end of the spectrum. Eating a wide variety of nonstarchy vegetables, complete protein, and some essential fatty acids. Having one simple carbohydrate meal 20 minutes following training for proper muscle recovery and nutrient transportation.

The endomorph will benefit from glutamine, HMB, and a thermogenic.

Bron: Karen Sessions MsFit's

Link: Iron Dolls - Female Bodybuilding Secrets Revealed
< Message edited by MaxMuscle -- 24/4/2004 18:30:07 >

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