These people progress every day, and they start every day they wake up, looking better than the previous day. In order for these people to gain 4-5 pounds of muscle, it is enough to even look at the dumbbell sets as follows. It is precisely at this point that despite the hard work you have been practicing for weeks, you will not be able to gain muscle properly and you will be crying. Here it all depends on the body type.
Muscle and Fat Burning
Why do some people find it easier to burn fat and build muscle than others? This is due to the fact that everyone has different genetic features. What you may not be aware of is that different people have different body types. Knowing which body type you have helps you plan your diet and exercise routine accordingly.
The different body types are:
Although it sounds like the names you would expect to hear in “Game of Thrones”, knowing what these body types will give you an important perspective and guide you as you take your exercises and look to the next level.
Knowing your body type
Now we have learned that there are three types of body types: endomorph, ectomorph and mesomorph. Knowing which body type you have will give you several advantages.
Here is a detailed look to help you better understand body types:
Ectomorphs are tall, usually weak, with long legs and narrow shoulders. Ectomorphs are people with incredibly fast metabolism, who do not eat as much as they want and gain weight.
Although gaining hard weight seems like the best thing to decorate your dreams, ectomorphs also have difficulties in building muscles. For this reason, they are sometimes called “hard muscle winners”. If a person is described as "skinny-skinny", know that he is an ectomorph.
Endomorphs are the opposite of ectomorphs. Endomorphs are shorter, chunky, and gain weight easily.
While endomorphs are relatively easier to muscle, their waist is also thicker. They gain weight easily and have trouble losing. Based on this fact, having this type is both blessing and curse.
Finally, we have mesomorphs and if you are a mesomorph you can really consider yourself lucky.
Mesomorphs are considered genetically rewarded for their ability to build muscle and burn fat more easily than the body types mentioned above. Moreover, they are usually more athletic.
The waist of mesomorphs are thin and their upper bodies are wide. They are above average muscular and burn fat easily, in short they are lucky ones.
Workout for Your Body Type
If you have defined yourself as an ectomorph by looking at the above, you should also configure your training accordingly. Although ectomorphs have difficulty in gaining muscle mass, muscle they can dothey just need to know what to do.
Iniz Since your primary goal will definitely be muscle building, you should attach great importance to resistance exercises by adding many combined movements to your routine training.
✓ Since your primary goal will be hypertrophy (overgrowth), you should aim to use free weights instead of machines and do a lot of unified movements. Increase weights, reduce the number of repetitions and increase the rest time between sets.
3 You can choose to work very intensely for all body muscles 3 days a week or for certain muscle groups 5 days.
As an endomorph, you will have a hard time losing fat, although gaining muscle strength and volume is relatively easy. Gaining fat will be much easier than losing, so you can You must balance.
Tutmak You will need not only resistance exercises but also many endurance exercises to keep your body fat under control. This indicates that cardio training will become an indispensable part of your training.
✓ As an endomorph, you should work with average weights and do 8-12 reps per set. You should rest less between sets.
✓ I repeat, stick to free-weight exercises to gain volume, but on days when you don't lift weights, you should do cardio to control body fat.
As a mesomorph, being able to easily muscle and burn fat means you can relax the workout does not come.
Bilmek To get the best result; you should work on volume, strength and endurance.
✓ Work with average and slightly higher weights, apply 6 to 12 repetitions for each set. Many mesomorphs change the exercise program approximately every 6 weeks. Thus, while the training program is refreshed according to the need, they maximize muscle gains.
In terms of cardio, 2 times a week HIIT (High Intensity Interval Training) session is sufficient to increase endurance and burn fat. Whereas, resistance training should be 3-5 times a week depending on whether you are working out muscle groups or working on the whole body.
Mez Many mesomorphs do exercises where they train a single muscle group 5 days a week. For example, back / biceps or chest / biceps, etc. Others can set their training devices as push / pull (one day push the next day pull).
The Essence of the Word
Do not think that you cannot achieve great results in bodybuilding because of your 'genetics'. Find out the effects of your body type on the muscle gain process and which exercise is the most suitable for your structure and proceed towards your goal with this information.