Is there a difference in training and nutrition of ectomorphs, mesomorphs and endomorphs

July 12, 2021

I am often asked the same question: "Alexander, look at my body type"? But my question is why this information is needed, I often hear something like "well, ectomorphs and endomorphs should eat and exercise differently."

Partly true. But only partially. In fact, the principles are the same. And let's start with nutrition. Let's say that we are talking about nutrition for gaining mass. And in fact, no matter what your body type, it will be built on the same principle. We take the "base":

breakfast: oatmeal, eggs

lunch: rice, chicken, vegetables

dinner: rice, chicken, vegetables

All this is conditional. Both cereals and protein foods can be different. This is not the point.

Next, we count the amount of protein. We must have it at least 1.5 g per 1 kg. weight. But more than 2 years is also not desirable. In general, the range is 1.5-2 g. Most likely, there will not be enough protein from such a diet. We add some pure protein products. Cottage cheese or protein is great. We distribute them between the main receptions, like snacks. Also, you can at night (protein can be at night).

breakfast: oatmeal, eggs

protein

lunch: rice, chicken, vegetables

cottage cheese

dinner: rice, chicken, vegetables

The basic diet is ready. We train, we look at the result. If the power and own weight grows, then everything is OK. Regardless of whether you are an ectomorph or an endomorph. If the weight does not grow, then gradually add carbohydrates. Either we increase the portions of rice (or other cereals) or add bananas and other carbohydrates to snacks. And if the weight does not grow straight at all, you can add a gainer, baked goods, and so on. All this is added gradually . And provided that the weight does not grow with the classic diet. If you grow up without baked goods, then you don't need them. Everything is logical.

And if we added too many carbohydrates, and we see that fat is growing, then on the contrary, we reduce their amount.

There is no specific diet for an ectomorph or endomorph. Yes, there are recommendations, such as: "if you are gaining weight easily, then you better make dark-colored cereals as the basis of your carbohydrate diet, and if you are gaining weight heavily, then eat more pasta, white rice and potatoes." But again, everything here depends on the amount of carbohydrates and the rate of absorption. In fact, everyone chooses their own diet.

And yes, do you know all these "individual training programs"? Like, "we will write down meals specifically for you." Do not think that there is a magician on the other end of the wire who knows what balance of BJU you need to grow. He will also write you a basic diet and will add / remove carbohydrates, and ask you about strength indicators and numbers on the scales. You can do it yourself. This, incidentally, also applies to weight loss. The scheme is similar. We remove and add carbohydrates according to the same principles, regardless of your physique or gender. And this has already been verified. If you have been watching my channel for a long time, you have already seen many results from our subscribers. And that is why, I have long since abandoned all these "individual rations and programs", since there is little individual in them, and everything is done according to general rules.

As for the training program, it is the same. It is believed that ectomorphs should train for 6-8 repetitions, and endomorphs for 10-15. And stuff like that.

Again, this is purely due to the amount of work. An ectomorph, often performing the same 10-15 repetitions, spends a lot of energy and does not have enough energy to grow. The same carbohydrates are spent not on the synthesis of glycogen, which fills the muscles, but on the energy supply of the workout. But the "multi-repetition" was the best way to "flood" the muscles with glycogen, so it remained. The ectomorph simply does not need to make it the basis of training, but use it periodically. And increase your carbohydrate intake during this period. That's all the math. It is not that the muscles of the ectomorph respond more to 6 repetitions, and the muscles of the endomorph by 15. A high volume of training for an endomorph, for example, is also due to volume. Like, we will spend more energy and less will go to fat. But, in fact, in order to "go to less fat" you need to control carbohydrates. As for the training, nobody canceled alternation and cycling. Although I agree that the basis of training the same ectomorphs is 8 reps (on average). That's all "individuality". That is why, I try to focus on some kind of training materials and basic schemes, studying which you begin to understand the basics, and are already able to draw up the same training program and diet for yourself. It is impossible to get some kind of ready-made menu or diagram in which “your” recipe will be written. Yes, ready-made schemes are also needed. Especially, at the first stage, there is nothing without them. But you need to understand them, unambiguously. And not just copy and work "on a piece of paper". studying which you begin to understand the basics, and are already able to draw up for themselves the same training program and diet. It is impossible to get some kind of ready-made menu or diagram in which “your” recipe will be written. Yes, ready-made schemes are also needed. Especially, at the first stage, there is nothing without them. But you need to understand them, unambiguously. And not just copy and work "on a piece of paper". studying which you begin to understand the basics, and are already able to draw up for themselves the same training program and diet. It is impossible to get some kind of ready-made menu or diagram in which “your” recipe will be written. Yes, ready-made schemes are also needed. Especially, at the first stage, there is no way without them. But you need to understand them, unambiguously. And not just copy and work "on a piece of paper".

All my complete training courses with meal plans are HERE . These are just those manuals in which, in addition to ready-made programs, there is a clear explanation of their compilation, implementation and the principles of alternation.

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