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“Listen up, maggots. You are not special. You are not a beautiful or unique snowflake. You're the same decaying organic matter as everything else.” – Tyler Durden, Fight Club
Tyler got is right. You are the same organic matter as everything else, so you should stop making excuses.
But, I do have good news- you have a body type.
Most people are unaware of this, but everyone has a body type that falls into 3 scientific categories.
Knowing what your body type is will allow you to get results at a much higher rate.
Here are the three categories, the specific problems they face, and some tricks to help you out.
Ectomorphs are defined by having naturally skinny body types. Here's the test: Are you someone who finds it difficult to gain muscle, but also can rarely gain any fat as well? You gain weight at a much slower rate than those around you. Chances are, you're an ectomorph. Here are some of the common characteristics.
-Smaller frame and bone structure
-Classic “hard gainer”
-Lean muscle mass
-Finds it hard to gain weight in general
Think John Krasinski
While all your friends become fat over the years of booze enduced nights of debauchery, you will remain relatively skinny.
Getting big and gaining muscle is a problem. No matter what you eat and how much you lift, it seems like a constant uphill battle for you.
Every body type is formed and shaped by the natural hormones it produces. This body type is characteristic of being thyroid dominant, having a fast metabolic rate, and a higher carbohydrate tolerance.
Because of this, ectomorphs should focus on eating loads of clean carbohydrates and maximizing their gym efforts with LOTS of heavy weight training. Carbohydrates are less impactful to your body type and slow methodical weight training is your only hope at not looking like a starving Ethiopian for the rest of your life.
Mesomorphs are defined as having a naturally muscular physique. Are you someone who can go to the gym only a few times a week and maintain more muscle than your friends? You may have a little bit of a gut, but look like a linebacker…
Mesomorphs are defined by the ability to gain muscle quickly and easily, NOT BY JUST HAVING IT. They are able to do this while maintaining a low body fat percentage. Here are the common characteristics:
-Gains muscle easily
-Gains fat, but not as fast as others
Think the douche from twilight
Another tough day of being a warewolf
Basically, you are in a very lucky category of the gene pool. Not many guys have the ability to build as much muscle as you and still stay lean.
Getting a gut is easier for you than ectomorphs and endomorphs will almost always be stronger.
Your body is naturally testosterone and growth hormone dominant and has a moderate carbohydrate tolerance.
Your best results will come from using a typical body building routine- 4-5 sets, 8-12 repetitions, one muscle group at a time. Diet should be similar. 6 meals a day good balance of protein carbohydrates and fats.
Endomorph's are defined by having everything and then some. Are you someone who no matter how many times you go to the gym, you just seem to get bigger and bigger? Do you feel like you are strong and fat at the same time? Did your mom call you big boned or fatty mc’fat face growing up? Here are some common endomorph characteristics:
-Soft and round body
-Gains muscle and fat very easily
-Is generally short
-Finds it hard to lose fat
-Muscles not so well defined
A Goddamned America Hero – RIP
Typically, endomorphs are strong as shit and are the prototype for Olympic lifting, Offensive Guards, and the Bouncers who throw my drunk ass out of bars.
It seems extremely difficult for you to remove the fat on top of your muscle. It is possible though – Check out my interview with an ectomorph turned ripped: Austin Barett
Your body is insulin dominant and has a low carbohydrate tolerance. You need to start avoiding carbohydrates, even the “good ones.” You body will respond much better to a lower carbohydrate diet like Paleo. For training, you should be doing either high interval sets for weight lifting, or be doing some form of cardio.
And remember bros, it does not matter where you start, it matters how you fucking finish:
See you next week, bros,
Alex Nerney – Certified Personal Trainer, Certified Nutrition Specialist, Lord of Broscience.