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Defy the laws of genetics: achieve your goals!

9.4.2018

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With the right training and the right diet, you can change your physical appearance. No matter what your predisposition, your build is not fixed. Each type has its own cardio and weight training method to optimise results.

Knowing your body type means you can work towards your goals more effectively. There is no single training programme, but plenty of scope to experiment and feel good in your pumps. After all, it doesn't matter what your body type is. It's by persevering that you achieve your goals!

Three morphologies

There are three types of human body: ectomorph, mesomorph and endomorph. In medicine, these are known as somatotypes. That said, very few of us correspond entirely to one type or another. We are a mixture of these.

Ectomorph, mesomorph, endomorph (d.l.to.r.)

The ectomorph (the hardgainer)

People with an ectomorphic physique are very slim, have narrow hips and shoulders, little body fat and rather thin legs and arms. They often have difficulty developing their muscles. The term "hardgainer" is often used to describe them. Long-distance runners fall into this group. To develop muscles effectively and achieve an athletic body, long cardio training sessions are not necessary - quite the opposite. Unless you want to run a marathon. Here's what an ectomorph's training programme might look like:

Weight training

Heavy loads, long breaks between sets and exercises

Focus on one to two body parts per workout
Per exercise: 6 - 8 sets, 5 - 10 repetitions
Sufficient time needed for recovery between workouts

Cardio training

Little cardio training

Moderate speed walking and cycling

The mesomorph

People in this group develop their muscle mass easily. They generally have strong legs, broad shoulders, narrow hips and often little body fat. Gymnasts or sprinters are characterised by this athletic physique. And let's be honest, most of us would like to be one of them. No? Here's what a mesomorphic person's training programme needed to maintain a natural balance might look like:

Weight training

Varied training (weight training, body weight exercises)
Intensity: low, moderate and high

Addition of other elements (fitness band, etc.)

Cardio training

3 x 15 - 30 minutes per week
High Intensity Steady State (HIIT, high intensity cardio)
Low Intensity Steady State (LISS, low intensity cardio)

The endomorph (the softgainer)

Weightlifters and American footballers can be placed in this category. The endomorph generally has rather wide hips and short legs and arms. People in this group tend to have a high fat storage capacity and a rounded physique; they are known as "softgainers". In a slight caricature, all they have to do is look at the dumbbells to see their biceps grow visibly. Unfortunately, this mechanism also works in the opposite direction: they get fatter just by looking at a chocolate éclair. That's why the endomorph type will train with light to medium weights (unless they want to beat the world deadlift record) and attach great importance to cardio sessions that will spare their joints. Here's what his training week might look like:

Weight training

Whole-body training encompassing bodyweight exercises and moderate, but not heavy, loads

Upper body: 3 - 5 sets, 8 - 12 repetitions
Lower body: 3 - 5 sets, 12 - 20 repetitions

Cardio training

20 - 30 minutes 3 x per week minimum

Joint-friendly: swimming, cycling, hiking, walking, crosstraining

Conclusion

Genes determine how the body absorbs nutrients. And there's nothing we can do about it. Nevertheless, to defy the laws of genetics, it's useful to know which morphology you best match. Remember once again that most people are a mixture of these types! With this knowledge, together with that provided by a sports doctor - measurements of body height, weight, width of bones, thickness of skin and circumference of arms and legs - it's easy to find out which body type best suits you.rence of arms and legs -, a balanced diet and appropriate training, you and your genes together decide how you feel and look.

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Patrick Bardelli

Senior Editor

Patrick.Bardelli@digitecgalaxus.ch

From radio journalist to product tester and storyteller, jogger to gravel bike novice and fitness enthusiast with barbells and dumbbells. I'm excited to see where the journey'll take me next.

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Defy the laws of genetics: achieve your goals!

Three morphologies

The ectomorph (the hardgainer)

Weight training

Cardio training

The mesomorph

Weight training

Cardio training

The endomorph (the softgainer)

Weight training

Cardio training

Conclusion

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