To maximize muscle development, it is important to know the advantages and disadvantages of its genetic potential. This allows you adjust your diet and training in order to create an optimal anabolic response.
Here is the definition of the different morphotypes that will help you understand what category you fit. Therefore, you should follow the advice issued to promote a dry, rapid muscle development.
1 Ectomorph
The ectomorph is generally characterized by a lean physique and a very active nervous system. The ectomorph also has excellent levels of adrenaline and noradrenaline giving it a strong energy.
specifications
- Relatively fine-boned
- Look tall and thin
- Trouble gaining weight (related to the high neural activity)
- High energy level
- Shoulders and narrow basin
- High metabolism (burning a lot of calories)
- youthful
- Low hormone production
- hyperactivity
Frequency of meals and nutritional needs
The ectomorph should eat 4-5 large meals (or gain gainer) per day. More frequent meals in smaller quantities, will have the effect of raising the metabolism, and will be against-productive. So it is better to "stick together" caloric intake.
To promote muscle mass, the ectomorph will bring more calories than it spends.
In terms of its energy distribution:
25% of caloric intake should be derived from proteins
55% of caloric intake should be from carbohydrates
20% of caloric intake should be from fat
supplementation
The ectomorph will consume gainer between meals and at bedtime, and creatine before and after training, to promote the creation of new muscle fibers. A vasodilator, amino acids as well as hormonal stimulator can be added to create an optimal anabolic environment and promote the assimilation of nutrients.
constraints
Fat burners are obviously unsuitable for ectomorph. In addition, they must at all costs avoid skipping a snack (or meal gainer) to limit the catabolic phases.
training
The ectomorph workout that will do 2-3 times a week maximum but intensely. Too big load of training per week will not allow him a proper recovery, necessary for muscle development. It will favor the heavy work (between 6 and 10 repetitions) with a long rest period between sets (2-3 minutes) and avoid aerobic work (such as running and any effort endurance).
2 mesomorph
The mesomorph has excellent genetic strengths to gain muscle mass. Possessing good hormone levels and a well-regulated nervous system, is the most likely to develop muscle mass easily morphotype.
specifications
- Significant width shoulders
- athletic physique
- intermediary Metabolism
- Good rate of energy
- Takes muscle and strength quickly
- Stock moderately fat
- Excellent response to all types of workouts
Frequency of meals and nutritional needs
The mesomorphic will eat moderately 5-6 times per day. It will focus on complex carbohydrates compared to proteins and lipids.
To facilitate decision-lean body mass, the liquid crystal must choose its carbohydrates.
In terms of its energy distribution:
30% of the ingested calories must be derived from proteins
55% of caloric intake should be from carbohydrates
15% of caloric intake should be from fat
supplementation
The mesomorph will use protein powders like whey (protein and diffuse the evening) or gainer intermediary between meals and after training. We supplement amino acids and occasionally use a vasodilator allow rapid adaptation to a new type of training and positively influence muscle anabolism of the liquid crystal.
constraints
Carrying heavy loads, the liquid crystal to a predisposition to injury if not harsh on his technique. It will consider doing stretches for improving your joint and muscle flexibility.
training
Vary his workouts as possible will be key to muscular development of the liquid crystal. Meet all kinds of exercises, it will have faster results.
3 Endomorph
The endomorphe has a slow metabolism, resulting in energy losses and a fortetendance to gain adipose tissue. General physical results in a round appearance, nevertheless giving him a lot of power sportingly.
specifications
- Strong wide basin
- Relatively high level of fat
- Force greater than the average
- heavy Sleeper
- thick frame
- Stock fats easily
- slow metabolism
Frequency of meals and nutritional needs
The endomorph should eat 6-8 meals (or protein intake) per day. These meals are low in calories and fractionated during the day to raise metabolism. It will also minimize the consumption of sugars and bad fats, especially after 16h.
To promote muscle mass, the endomorph consume sources of lean protein with vegetables with complex carbohydrates only.
In terms of its energy distribution:
45% of caloric intake should be derived from proteins
35% of caloric intake should be from carbohydrates
20% of caloric intake should be from fat
supplementation
The endomorph should use fast proteins or proteins diffuse poor in sugar and fat between meals and after training. Using a fat burner to force increased metabolism will allow him to refine, while providing more energy to train. A specific multivitamins for sport will prevent deficiencies related to a strict diet.
constraints
Having a slow metabolism, endomorph should avoid making his last meal too late in the day (18 hours at the latest), otherwise store the sur-plus energy into fat.
training
Aerobic exercise (that is to say, focus on endurance) will be a priority for the endomorph. It will focus light work (15 to 20 repetitions) with short rest periods between sets.
In terms of training frequency, the endomorph will train 4-5 times a week, forcing the metabolism to remain high.
As ectomorph, endomorph is not the most advantageous to the bodybuilding physique. While ectomorph is too thin, the endomorph is too big. These are the two extreme morphological. 
