By Myprotein Writer Paul Jowsey
Designing a work out plan for your fitness goals needs more consideration than just copying your athlete friend or that bodybuilding guy in the gym.
Yes, most work out plans and splits can work for a wide variety of people but to truly reap the benefits it needs to be specific to you and your body.
We all have different body types with different origin and insertion points of muscle and different muscle lengths, limb lengths etc.
All of our metabolisms fire and work slightly differently person to person so a one size fits all approach doesn’t always bring you the results you want.
A workout and diet plan needs to be tailored for YOU.
Start by finding out which body type you have…
3 Main Body Types
The classic ‘hard gainer’.
– Finds it hard to gain weight
– Typically low body fat
– Small skeletal frame
– Small joints and long limbs
– Fast metabolism
– Hard to gain weight or muscle.
– Gains weight easily.
– Typically has a soft body
– Stores more body weight
– Wider, bigger joints
– Shorter limbs
– Slower metabolism
– Naturally thicker set
– Hard to lose weight
Gains muscle and loses weight easily.
– Naturally broad set
– Wider joints
– Athletic and muscular
– Naturally strong
– Long and round stomach
– Responds quicker to resistance training then Ectomorphs.
Each of these 3 types all need slightly different exercise plans to fit their body types in order to achieve desired results.
Following the right plan based upon your body type combined with a good clean diet, smart supplementation and consistency will lead the way to becoming a much fitter version of yourself!
See below for body type exercises and brief diet plans…
– Exercise for your body type –
Ectomorphs need to focus their efforts on heavy, compound-based work outs and have less of a focus on isolation exercises.
– Bent over rows
– Bench press
– Shoulder press
– Leg presses
These are an example of some main movements to focus on, with progressive overload and a 6-10 rep range.
Take longer rest periods: 2-5 minutes rest if lifting heavier weights and really overload to stimulate muscle fibres and growth.
– Don’t be afraid of carbohydrates: this is more so important for pre and post work out nutrition. An example carbohydrate would be Instant oats – these are high Glycaemic Index (GI) carbohydrates for quicker digestion.
– High protein to support muscle repair and growth
– Don’t shy away from healthy fats e.g. avocado, fish, nuts.
– Eating protein before bed keeps your body topped up with fuel for overnight recovery and remains in an anabolic state/
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Endomorphs are more suited to full body, compound heavy, high volume and frequency resistance training teamed with regular cardiovascular exercise. Bit of a mouthful!
– Circuit training
:Use high reps, about 15-20: keep the rest periods to about 45-60 seconds to keep the heart rate elevated throughout.
– Cardio should be performed most days: LISS (Low Intensity Steady State Cardio) and/or HIIT (High Intensity Interval Training) depending on current fitness levels, looking for at least 30 minutes per day.
– Be strict with your calorie intake, need to ensure expend more calories than you consume.
– Eat 5-6 smaller meals to control blood sugar levels, prevent over eating and hunger, with small carb intake. Always include high protein in these meals to slow the release of glycogen into the blood stream, regulating blood sugar levels.
– Keep fats in the diet but to a minimum e.g. – fish, nuts, nut butters, avocado etc.
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Mesomorphs are suited to classic muscle building work outs and muscle group splits during a training week due to their naturally muscular frame.
Performing cardio once or twice a week will help control the body fat gain, more so than other body types. However, if you are a Mesomorph and wish to do more cardio in a training week, it shouldn’t jeopardise your muscle gains – feel free to add a little extra in! +
Use classic muscle building splits such as:
* Leg press
* Leg extension
* Leg curl
* Squats etc.
* Lat pull downs
* Bent over rows
* Low rows
* Pull ups
* Deadlifts etc.
* Chest press
* Chest flys
* Cable flys
* Bench press
* Push ups, etc.
* Bicep curls
* Tricep extensions
* Tricep pull downs
* Hammer curls, etc.
* Shoulder press
* Side lateral raises
* Barbell rows
* Military Press etc.
* Front raises
:3 sets 8-12 reps 60-90secs rest period.
Performing HIIT is definitely a goal to work upto as it is classed as more favourable form of exercise to burn body fat.
As you tend to gain weight and/or muscle quickly:
– Keep protein intake high
– Load up on carbs both pre and post work out
– Consume smaller, regular meals e.g between 5 – 8
Branch Chain Amino Acids are ideal for muscle recovery. BCAA tablets or powder can help your muscles fibres repair after they are torn after strenuous workouts. This recovery allows for additional muscle growth to layer on top of the healed fibres. Great!
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Take Home Message
Choose what suits your body best using specific sets, reps and rest periods that have different effects upon your work out.
Don’t follow the crowd – take away these tips and create a fitness plan what works for you.
Use smart supplementation, work hard, be consistent and results will come…