Muscle Building & Metabolism Boosting: The 3 Body Types Guide
Contents
Introduction................................................................................................................................................................3
A Great Physique For Every Body Type .............................................................................................................. 4
Ectomorphs.......................................................................................................................................................................................4
Mesomorphs .....................................................................................................................................................................................4
Endomorphs .....................................................................................................................................................................................4
A Look At Muscle Building & Metabolism Boosting......................................................................................... 5
The Body Type Differences ................................................................................................................................... 7
Ectomorph Training ......................................................................................................................................................................7
The Diet Of An Ectomorph: What You Need To Know ................................................................................................. 7
Mesomorph Training ....................................................................................................................................................................7
What Should A Mesomorph's Diet Be Like?....................................................................................................................... 8
Endomorph Training.....................................................................................................................................................................8
A General Look At Dieting For The Endomorph. ............................................................................................................. 9
Trying Supplements ............................................................................................................................................... 10
Vitamorph Labs Is A Supplement Brand Offering Some Of Today's Top Supplements.......................... 10
An Overview Of Our Supplements. ...................................................................................................................................... 10
Final Limited-Time Offer:...................................................................................................................................... 11
Thank You For Checking Out The 3 Genetics Body Type Guide!................................................................. 12
My Story: ................................................................................................................................................................... 12
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
Introduction
We wrote this guide to help you learn more about what the 3 body types are - so you
can apply it to your fitness, athletics, bodybuilding, workout or gym routine.
Will you gain muscle with this e-book? It all depends on your own plan, diet,
supplement, and gym routine. We hope this guide helps you reach your goals &
become more aware of who you are in your fitness life!
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
A Great Physique For Every Body Type
The truth is most of us are somewhere in between these three genetic body types
(somatotypes). Here's an overview:
Ectomorphs
Ectomorphs are thin, scrawny body types with almost no visible fat and only
small amounts of lean muscle. They are skinny-bodied individuals who have
trouble gaining lean muscle and maintaining it, but they have relatively no
fat on their bodies and do not need to go through weight cutting.
Mesomorphs
Mesomorphs are the genetically gifted individuals. They find it easy to gain
muscle mass and easy to lose weight. They gain mass and definition at the
same time, and they also can miss a workout or eat a little extra here and
there, without much effect on the body.
Endomorphs
Endomorphs can gain muscle mass very easily, but have much trouble
losing fat. They gain mass easily but the definition is difficult because of the
fat and water layer between the skin and the muscles. Endomorphs need
to follow a strict diet, but missing a workout or 2 every month will not make
a difference.
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
A Look At Muscle Building & Metabolism Boosting
Here's a recommendation for all body types on muscle building, metabolism
boosting, and a better physique. By following & keeping in mind these basics, you will
be on the right track to making real changes to your body:
•
Workouts: Make workouts an hour or less if it's you're going high intensity to
prevent overtraining. If you go over an hour, have a banana or simple carbs
ready for refueling.
•
Sets: You should focus on doing multiple body parts & complex exercises for
the hope of gaining muscle mass faster. Generally 10-8-6 (reps) is a good way
to start with that being 3 sets total. Bodybuilding routines can often
recommend 3-5 sets. Some powerlifting programs may only call for a few sets
& few reps. Doing too many sets on one body part may cause overtraining.
•
Reps: To add muscle mass, we generally recommend 6-12 reps to promote
Hypertrophic muscle growth. Going over will mean you're getting into doing
endurance type training, muscle mass really isn't the focus when you do reps
in that range. There are exceptions where you rep-out at 20+ reps at lower
weight to push a muscle group to fatigue. Some bodybuilders recommend this,
but not repeatedly.
•
Exercises: Exercises should be focused on complex-exercises first of all.
Squats, deadlifts, bench presses, lat pulldown, pull ups, rows - all great
examples. The best choice of equipment to test muscular strength is the
dumbbell, then the bar, then cables, followed by machines. Machines assist
too much & isolate your lifts. Dumbbells force auxiliary muscles to fire, leading
to more overall muscles being involved. All however, are great choices when
you're motivated & lifting effectively.
•
Rest: Rest should be 30-60 seconds, it can be 2-3 minutes for high exerting
exercises. For hypertrophy, generally it's a minute or less. Powerlifters will
often wait longer to really push certain muscle fibers to lift as heavily as
possible. Resting too long will just push your workout over one hour many
times which is not always the best of situations to remain anabolic.
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
•
Compound Exercises: As mentioned in exercises, compound exercises are
most recommended for muscular gain. Isolation exercises aren't to be
forgotten, but the bulk of your gains are going to come from compound
exercises. You might do complex exercises like a dumbbell benchpress
exercise one day, and mix in a tricep pulldown. And another day try a heavy
lat-pulldown complex exercise, plus biceps as a secondary exercise.
•
Protein, Carb, & Fat Ratios: Diet is so important. Try a good protein, carb, and
fat ratio of - 40% protein, 40% carbs, and 20% fats. For most of us, that's more
protein & fats than we are used to. And what we mean by 40% protein, is 40%
of your daily calories will come from protein. So if you check the supplement
facts of your meal, it might be somewhere around 35g Protein, 35g Carbs, 18g
Fats. The goal is to put your body into an anabolic state & enhance muscle
recovery. Also we recommend getting at least 1g of protein per pound of
bodyweight daily. So if you weigh 175 lbs, you'll get at minimum 175g protein
daily. You'd be surprised at how much protein-based snacks, a post-workout
protein shake, and cottage cheese can add to your daily protein intake!
•
Eat Slow Absorbing Things: Slowly absorbing proteins & carbs are really
important to gaining muscle. Simple carbs are most beneficial post-workout or
during exertion. Slow absorbing things will stay inside the small intestine longer
for long lasting absorption. We're talking sweet potatoes, brown rice, black
beans, various types of lean meat, legumes, quinoa, eggs, seeds, nuts.
Vegetables & fruits should be included for natural fiber.
Remember: Start small, start practical, do one step at a time but make it foundational
so you start the right habits & stay on track.
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
The Body Type Differences
We'll do a quick overview of the three body types below & how you can adjust your
training based on these body types:
Ectomorph Training
Ectomorphs should train in the 6-8 rep range, lower reps & heavy weight. Space out
workouts to at least 48 hours apart, and limit outside activity other than lifting to stay
anabolic. Moderate cardio can work fine, but ectomorphs need to be aware their
bodies always want to cut & lean out.
Very important, Ectomorphs should concentrate on compound movements, that
means squats, deadlifts, bench presses, chin-ups, rows, etc. This will help build
muscle mass by working multiple muscle groups and allowing rest for the muscle to
repair fully.
The Diet of an Ectomorph: What you need to know
Ectomorphs may most benefit from 6-8 meals daily with frequent snacks. Eating
more per meal will also be a good plan. Higher carbs / protein & overall adding good
calories will provide benefits to the ectomorph as well. Ectomorphs can also eat more
fat, and should eat more calorically dense foods. The body needs the chance to stay
anabolic, rebuild muscle, and put on mass. Food ratio should be 40:40:20
protein:carbs:fat. However going over on calories & ratios will work for the ectomorph.
vitamorph Training
The Mesomorph is genetically gifted, complete mesomorphic bodies aren't all that
common. Many of us are between a Mesomorph & one of the others, endomorph /
ectomorph. Either way stick to the basics of muscle building, dieting and training,
and everything should be pretty straightforward for the Mesomorph. Genetic
makeup is on your side, so bodybuilding, and a good workout program / dieting
program should be enough to get you to where you need to be.
•
•
•
Rest 30 seconds to 1-2 minutes max
Split training up smart
Stick to compound exercises
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
•
•
Have a rep range of 6-12 as recommended before
Keep workouts under 1 hour
Mesomorphs can also get away with a little more and still be anabolic. Using
advanced techniques like drop-sets, burns, rest pauses, supersets, stripsets, and
cheat days may push muscle development even further.
What Should A Mesomorph's Diet Be Like?
Mesomorphs should be sure to get protein as a staple to their diet. 1-2 grams per
pound of body mass is a general good rule to go by. A mesomorph should eat lean
proteins, and low glycemic carbs for maximum results. Good fats & snacks are also a
great idea. Eating monounsaturated fats & polyunsaturated fats may benefit
testosterone. Simple carbs will surely benefit mesomorphs after a workout. The
mesomorph body can get away with a lot more than the rest of us, but still has to stay
on track for an awesome physique.
Endomorph Training
•
To Gain Muscle: For endomorphs, to gain muscle might be easier, but not
when you're overloaded on cardio. So keep in mind, when you're shedding fat
with intense cardio muscle gain is going to be a challenge during that time. If
you want to bulk, we would recommend you pay attention to diet the most so
it doesn't get to the point where you have to hit cardio hard to get back to
where you are now.
•
Dropping Fat: Endomorphs generally need to drop fat so cardio should most
definitely be done. If you have an endomorph body type & have already
dropped a lot of weight, cardio can be secondary to weight training. Obesity is
an epidemic in America, and for endomorphs, it's all about cardio for a while.
We recommend interval training for high-impact fat burning, but at the very
least start small & get daily cardio in. Basically you want to build up your cardio
starting at about 3 times a week for 20-30 minute sessions. And eventually be
able to handle 1 hour at 5 times per week. Circuit training is also a great idea.
•
Weight Training as an Endomorph: Our recommendation is to concentrate on
cardio first. While cutting fat your muscle gains will be very little no matter how
much you lift, it's very difficult to gain muscle & lose weight dramatically at the
same time. Focus on one goal at a time. Build up cardio endurance first, then
with a smart diet, go after complex exercises & muscle-building routines.
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
A General Look At Dieting For The Endomorph.
Diet is key for the endomorph. The most important thing is to speed up your
metabolism. Endomorphs should stick to the 40/40/20 ratio, and if they don't see
results, cut carbs even more and drop carbs to even below 30% of your daily diet. The
idea is to prevent carbs from being stored as fat in the body, which excess carbs will
be more easily in the endomorph.
A small weekly cheat day is a good thing as it keeps encouragement & positivity in
the endomorph's diet. For results in the endomorph, it often comes down to diet.
We will do a fat burning guide soon, but the general idea is to manage calories so
you're in the right calorie threshold to see fat start to decrease. Supplements help
only with the right diet. Generally, we recommend a diet rich in vegetables, good fats,
and protein for max results.
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
Trying Supplements
Mesomorphs can benefit from all kinds of health & sports nutrition supplements.
Ectomorphs may have more to gain from gainers & aminos. Endomorphs may see
added benefits from fat burners & metabolism boosters. It's important to keep
supplementation in perspective.. a supplement isn't going to compensate for an awful
diet or laziness!
The general idea about supplements: Supplements are worth a try, some may
provide many benefits to some people more than others. And many actually provide
a lot of motivation - many have certain benefits & ingredients that are very hard to
find in regular foods.
VITAMORPH LABS is a supplement brand offering some of today's top
supplements.
We recommend you get signed up for a discount of our current supplements, plus
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An Overview of our Supplements.
CLA & Green Tea Extract: An Omega-6 and a natural metabolism booster. You can't
go wrong with this combo. Order them on our website Endomorphs!
Nitric Oxide: Great for an inspiring nitric oxide boost. Nitric oxide is a precursor for the
goal of building lean muscle mass! Works for any body type.
L-Carnitine: Energy & mentality amino. All around great for any body type.
Read more about all of our supplements:
https://www.vitamorph.com/supplements/?=ebook1
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
Final Limited-Time Offer:
Be first in line for cutting-edge USA made supplements from
Vitamorph Labs. Including $10 OFF right away.
Sign up here:
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* We only message you for product-related deals & never share your info with others.
THANKS FOR READING! I wish you the best in the world of fitness, health, and sports!
Jeff C.
Co-Founder
Vitamorph Labs
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Muscle Building & Metabolism Boosting: The 3 Body Types Guide
Thank you for checking out The 3 Genetics Body Type
Guide!
Stick to the basics, and stick to what works for you! Mesomorphic, Endomorphic, and
Ectomorphic body types are a unique way to look at fitness. We wrote a little bit more
about it here:
https://www.vitamorph.com/whats-your-body-type-mesomorphectomorph-or-endomorph/?=ebook1
My story:
If you've made it this far in the e-book, great, here's a little bit about my story. I have
always appreciated hard-work. My marching band experience put me more as an
ectomorph, doing endless amounts of cardio. I grew up weighing 150 lbs or so, even
into college.
Bodybuilding & the gym community was very inspirational to me. I used the internet
to learn about bodybuilding & fitness, and was able to turn many poor habits & 150 lb
frame into 220 lbs of mostly muscle mass. I'm somewhere in between mesomorphic
& ectomorphic, with an always moving metabolism, so for me, it's all about keeping
up the calories & protein intake. I've got over 10 years of real gym experience, lots of
high-end fitness connections/resources, and a supplement brand which compares
to what many of the top brands in the country offer, and we're always pushing
supplements to the next level!
I appreciate you, and hope you enjoy what Vitamorph Labs has to offer!
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