BODY TYPES&CHARACTERISTICS

BY AZIZJOE ,BAT
 ECTOMORPH
• 1 THIN AND LEAN,LOW BODY FAT AND
MUSCLE MASS LEVELS,FAST METABOLISM
• 2 HARD GAINER,HAS GREATEST DIFFICULTY
GAINING MUSCULAR SIZE AND WEIGHT
 FREQUENCY/PERIODIZATION
• 1 USE SPLIT TRAINING -- TRAINING 1-2 BODY PARTS
EACH WORKOUT TO TARGET MUSCLE GROUPS
• 2 TRAIN EACH BODY PARTS ONCE PER WEEK
• 3 GET PLENTY OF REST BETWEEN WORKOUTS,NEVER
TRAIN IF SCHEDULED BODY PARTS IS SORE FROM
PREVIOUS WORKOUT
• 4 CHANGE TRAINING ROUTINE AT LEAST MONTHLY
• 5 INCREASE TRAINING INTENSITY EACH
WORKOUT,THIS MAY MEAN MORE WEIGHT ,SET,REPS
• 6 MAKE THE BODY WORK HARD BUT BRIEFLY
 SETS &REPS
• 1 USE HEAVY ,BASIC POWER MOVEMENT THAT HIT THE
DEEP MUSCLE FIBERS
• 2 AVIOD ISOLATION OR “FINISHING”MOVEMENT
• 3 KEEP REPS IN THE 5-10 RANGE
• 4 DO 6-8 SETS PER BODY PART
• 5 WATCH OUT FOR OVERTRAINING
• 6 IF GAIN IN MUSCLE AND STRENGTH REMAIN SLOW
SHOCK YOUR BODY INTO GROWTH WITH SUCH TECHNIQUES
AS 10 SETS OF 10 FOR ONE EXERCISE PER BODY PART,ONLY
USE THIS SHOCKING TECHNIQUE ONCE EVERY EIGHT WEEKS
 INTENSITY
• 1 FOCUS ON LIFTING HEAVIER WEIGHT TO
INCREASE INTENSITY AND NOT BY CUTTING
BETWEEN SETS REST TIME
• 2 REST AT LEAST 60 SECONDS BETWEEN SETS
• 3 REST AT LEAST 5 MINUTES BETWEEN BODY PARTS
• 4 OCCASIONALLY TRY FORCED
REPS,SUPERSETS,TRISETS AND OTHER INTENSITY
TECHNIQUES BUT DO NOT RELY ON THEM TOO
HEAVILY
 RECUPERATION
• 1 LONGER RECUPERATION PERIODS MORE
REST DAYS
• 2 BECAUSE OF HIGH METABOLIC RATE ,GET
AT LEAST 8 HOURS OF SLEEP EACH NIGHT
• 3 IF POSSIBLE TAKE A NAP SOMETIME
DURING THE DAY
• 4 NEVER TRAIN WHEN TIRED OR NOT
COMPLETELY RECOVERED
 AEROBICS
• 1 KEEP AEROBIC ACTIVITIES TO A MINIMUM,NO
MORE THAN THREE TIMES A WEEK.TOO MUCH
AEROBICS WILL STALL PROGRESS
• 2 KEEP CARDIO CONDITIONING AT THE LOWER END
OF THE TARGET HEART RANGE FOR NO MORE THAN
20 MINUTES PER SESSION.TO COMPUTE TARGET
HEART RATE RANGE PER MINUTE,SUBTRACT YOUR
AGE FROM 220 AND MULTIPLY BY 0.6 AND 0.8
• 3 GOOD AEROBIC EXERCISE CHOICES INCLUDE
STATIONARY BIKE,BRISK WALKING AND TREADMILL
 NUTRIEN CONSIDERATIONS
• 1 AN EXCELLENT DIET AND PROPER SUPPLEMENTATION ARE CRUCIAL
• 2 EAT 5-7 SMALL MEALS (INCLUDING WEIGHT GAIN DRINKS) PER DAY,
EVERY 2 ½-3 HOURS
• 3 INCREASE DAILY PROTEIN INTAKE TO 1-1.5 GRAMS OF PROTEIN PER
POUND OF BODY WEIGHT
• 4 PROTEIN INTAKE SHOULD BE 25%-30% OF DAILY DIETARY INTAKE;
CARBS ABOUT 50%; FATS 20%-25%
• 5 HAVE A PROTEIN SHAKE 90 MINUTES BEFORE BEDTIME
• 6 INCREASE DAILY INTAKE FIBROUS CARBS WHILE LIMITING THE
INTAKE OF SIMPLE SUGARS
• 7 EAT SLOWER BURNING GLYCEMIC INDEX FOODS SUCH AS
BEAN,CORN AND PASTA
• 8 SUPPLEMENT WITH A GOOD MULTIVITAMIN / MINERAL
 LIFESTYLE
• 1 KEEP STRESS LEVELS LOW AND LEARN HOW
TO RELAX,USING SUCH TECHNIQUES AS
VISUALIZATION,YOGA AND MEDITATION
• 2 MINIMIZE OUTSIDE ACTIVITIES THAT USE
MODERATE TO LARGE AMOUNTS OF ENERGY
• 3 THINK ENERGY CONSERVATION IN
EVERYTHING YOU DO
• 4 DRINK AT LEAST 80 OUNCES OF WATER PER
DAY
 MESOMORPH
• 1 GENETICALLY
GIFTED;GREATEST
BODYBUILDING POTENTIAL
• 2 NATURAL MUSCULAR AND
STRONG
• 3 LONG TORSO ,FULL
CHEST,GOOD SHOULDER -TO-
WAST RATIO
 FREQUENCY /PERIODIZATION
• 1 RESPOND WELL TO TRAINING THAT INVOLVES
HEAVY BASIC MOVEMENT ALONG WITH SHAPING
EXERCISE
• 2 THE MORE VARIED THE EXERCISE PROGRAM,THE
GREATER THE RESULTS
• 3 ALTERNATE 3-4 WEEKS OF HIGH INTENSITY
TRAINING WITH SEVERAL WEEKS OF LOWER
INTENSITY WORKOUTS TO PROMOTE GROWTH AND
STRENGTH PREVENT BURNOUT
 SETS & REPS
• 1 EACH WORKOUT MUST BE HIGH INTENSITY
SACRIFICE POUNDAGES FOR MINIMAL REST
BETWEEN SETS
• 2 DO NO MORE THAN EIGHT SETS PER BODY PART
• 3 USE MODERATE POUNDAGES.AVIOD TRAINING
WITH HEAVY WEIGHTS AND LOW REPS
• 4 KEEP YOUR REPS IN THE 9-12 RANGE FOR UPPER
BODY AND 15-25 RANGE FOR LEGS AND CALVES
 INTENSITY
• 1 KEEP INTENSITY HIGH AND REST BETWEEN SETS TO A
MINIMUM NO MORE THAN 60 SEC.
• 2 USE HIGH INTENSITY TRAINING PRINCIPLES SUCH AS
BURNS,ISOTENSION,CONTINUOUS
TENSION,SUPERSETS,TRISETS AND GIANT SETS PRINCIPLES
TO HELP BRING OUT MAXIMUM MUSCLE SHAPE AND
DEFINITION
• 3 DESCENDING SETS (WHERE YOU DROP THE
RESISTANCE AFTER YOU HAVE REACHED MUSCLE FAILURE)
ALSO ADD INTENSITY ;USE THIS APPROACH ON THE SET
FOR A BODY PART EXERCISE
 RECUPERATION
• 1 TRAIN MORE FREQUENTLY,BUT REST AT
LEAST 48 HOURS BETWEEN WORKOUTS FOR
SAME BODY PART
• 2 WITH SLOWER METABOLISM,YOU WON’T
NEED AS MUCH SLEEP. TRY TO GET 7 1/2
HOURS OF SLEEP EACH NIGHT
 AEROBICS
• 1 AEROBICS CONDITIONING IS A KEY TO LOOKING GOOD
• 2 USE LOW OR NON IMPACT AEROBICS SUCH AS BRISK
WALKING,STATIONARY BIKE,TREADMILL OR STAIR
CLIMBER TO AVOID STRESS TO JOINT
• 3 DO A CARDIO WORKOUT A MINIMUM OF 3 TIMES PER
WEEK FOR 20 MIN. IN THE TARGET HEART RATE ZONE
WITH A 5 MIN. WARM-UP AND 5 MIN. COOL-DOWN.TO
DETERMINE YOUR TARGET HEART RATE ,SUBTRACT YOUR
AGE FROM 220 AND MULTIPLY BY 0.6 AND 0.8.KEEP YOUR
TRAINING IN THE UPPER RANGE OF THE TARGET HEART
ZONE
 NUTRIEN CONSIDERATIONS
• 1 KEEP FAT INTAKE LOW
• 2 EAT A VARIETY OF LEAN PROTEINS IN MODERATION
• 3 CONSUME DAIRY PRODUCT THAT ARE NONFAT
• 4 AVOID LATE-NIGHT SNACKING,IF YOU MUST HAVE HEALTY
LOW FAT FOOD ON HAND
• 5 EATING SMALLER FREQUENT MEALS KEEPS THE BLOOD SUGAR
LEVEL AND METABOLISM UP AND CONTROL THE APPETITE
• 6 COUNTS YOUR DAILY CALORIES
• 7 SKIP THE SECOND HELPING,EAT SLOWLY
• 8 WALK AWAY FROM EACH MEAL FEELING SLIGHTLY HUNGRY
• 9 ELIMINATE DRINKING SOFT DRINKS AND ALCOHOL
 LIFESTLYE
• 1 PARTICIPATE IN A VARIETY OF FUN AEROBIC
ACTIVITIES TO KEEP THE METABOLISM REVEL,SUCH
AS HIKING,WALKING,BIKING,SWIMMING,RACKED
SPORT AND MARTIAL ARTS.
• 2 PLAN ON PARTICIPATING IN SOME AEROBIC
ACTIVITY DAILY
• 3 MAKE TIME FOR REST AND RELAXATION
• 4 DRINK WATER AND LOTS OF IT AT LEAST 80
OUNCES DAILY
 ENDOMORPH
• 1 BIG WIDE BONE
STRUCTURE
• 2 SLOWER
METABOLISM
• 3 WEIGHT GAIN IS
EASY,THOUGH FAT LOSS
IS DIFFICULT
• 4 TENDONS TO STORE
FAT,WHICH HIDES
MUSCLE GAINS
 FREQUENCY /PERIODIZATION
• 1 NEED MORE FREQUENT WORKOUTS,ESPECIALLY AEROBIC
CONDITIONING
• 2 DEVELOP A POOL OF 3-5 EFFECTIVE EXERCISES FOR EACH BODY
PART AND FROM THAT SELECT 2-3 FOR EACH BODY PART WORKOUT
• 3 TRAIN ABDOMINALS AT THE BEGINNING OF YOUR WORKOUT
• 4 DO WHOLE BODY WORKOUTS FOR THE FIRST MONTH OF
TRAINING,LATER TRY A SPLIT ROUTINE
• 5 TRAINING GOAL IS TO AMP UP THE METABOLISM,MINIMIZE BODY
FAT
• 6 CHANGE YOUR TRAINING PROGRAM EVERY SECOND OR THIRD
WORKOUT
• 7 DON’T BE AFRAID TO EXPERIMENT IN YOUR TRAINING FREQUENTLY
TRY SOMETHING NEW AND DIFFERENT
 SETS & REPS
• 1 USE QUICK BASIC MOVEMENT WITH HEAVY WEIGHT
BEFORE HITTING MUSCLES WITH ISOLATION AND
EXERCISES
• 2 KEEP REPS IN THE 8-12 RANGE FOR MOST BODY PARTS
• 3 USE A REP COMBINATION AS LOW AS 6 AND AS HIGH
AS 25 FOR QUADS,HAMSTRING AND CALVES
• 4 BECAUSE OF NATURAL GENETIC ADVANTAGE WATCH
OUT FOR OVER TRAINING UNDER THE MISTAKEN MOTION
THAT MORE TRAINING WILL MAKE YOU GROW FASTER
 INTENSITY
• 1 CONSTANTLY KEEP THE BODY OFF GUARD BY
VARYING THE TRAINING INTENSITY WITH
EXERCISE,SETS,REPS,WEIGHT AND REST.
• 2 BE SURE TO REGULARLY INCLUDE LIGHT,MODERATE
AND HEAVY TRAINING DAYS
• 3 USE COMBINATION OF SLOW ,MODERATELY PACED
(WITH FULL RANGE OF MOTION ) AND FAST REPS.
• 4 REGULARLY ALTERNATE INTENSITY INTO YOUR
WORKOUTS;PARTIAL REPS,DESCENDING
SETS,COMPOUND SETS AND PRE-EXHAUSTION
 RECUPERATION
• 1 WITHOUT PROPER REST THE NATURAL
ADVANTAGE YOU ENJOY WILL NEVER BE FULLY
EXPLOITED
• 2 GET 7 ½ - 9 HOURS OF SLEEP EACH NIGHT
• 3 NEVER TRAIN A BODY PART THAT HAS NOT
FULLY RECOVERED
• 4 TAKE AN EXTRA DAY OF REST AWAY FROM
THE GYM IF YOUR MOTIVATION ENERGY OR
STRENGTH LEVEL IS LACKING
 AEROBICS
• 1 TO MAXIMIZE MUSCLE GAINS DO NO MORE THAN THREE
CARDIO WORKOUTS PER WEEK FOR 20-30 MINS. (5 MINS WARM-
UP,15-20 MINS.IN YOUR TARGET RANGE,5 MINS. COOL DOWN )
• 2 KEEP THE HEART WORKING IN THE MIDDLE OF THE TARGET
RANGE
• 3 RECOMMENDED ACTIVITIES;STAIR CLIMBER,TREADMILL,BRISK
WALKING OR STATIONARY BIKE
• 4 LIMIT RUNNING TO NO MORE THAN 2 MILES 3 TIMES A WEEK
EVEN WITH NO OTHER AEROBIC ACTIVITIES
• 5 SOME MESOMORPH RELY ON WIND SPRINTS TO CONDITION
AND BUILD THE LEGS WHILE AEROBICALLY CONDITIONING THE
HEART
 NUTRIENT CONSIDERATIONS
• 1 KEEP PROTEIN INTAKE TO AT LEAST 1 GRAM PER
POUND OF BODYWEIGHT
• 2 KEEP THE CARBOHYDRATE INTAKE MODERATELY
HIGH ABOUT 60% OF TOTAL CALORIES.CHOOSE
VEGETABLES,RICE,LOW FAT BEANS,LENTILS AND
PASTA
• 3 LIMIT FATS - STAY LEAN WITH A DIET CONTAINING
10-20% FATS
• 4 EAT A VARIETY OF LEAN PROTEINS SUCH AS
SKINLESS CHICKEN,TURKEY,EGG WHITES AND FISH
 LIFESTYLE
• 1 DON’T TRY TO DO TOO MUCH TOO
FAST;THAT WOULD MAKE YOU SUSCEPTIBLE TO
INJURIES OVERTRAINING OR BURNOUT
• 2 SLOW DOWN AND LISTEN TO YOUR
BODY .GAINS WILL CONTINUE YEAR AFTER YEAR
IF YOU’RE PATIENT AND FOLLOW THE
GUIDELINES
• 3 BE PATIENT BUT PERSISTENT
• 4 DRINK 80 OUNCES OF WATER EVERYDAY