The 3 Body Types

What I mean when I say hormonally correct eating patterns is, eating properly for your body type. There are three body types with individual patterns and characteristics.

The Ectomorph Body Shape

The first is known as an ectomorph and is typically classified by being a skinny person their entire life. They have thin limbs with skinny arms and legs, are usually endurance athletes and no matter what they do they are always ripped or consistently skinny. They run into problems later in life and get the often seen “beer gut” in their mid 30’s and 40’s.

The Mesomorph Body Shape

The second types are referred to as mesomorphs and they are the ones with the athletic bodies, wide shoulders and small waists. They are strong and look like they workout. Hormonally, they have very high amounts of anabolic hormones, which help them add muscle quickly.

The Endomorph Body Shape

Lastly are the endomorphs or the perennially “chubby” people. They tend to be insulin dominant, which is both a good and bad thing since they can get very muscular but very fat. They are always the ones doing cardio as they have the hardest time losing body fat but they also seem like anything that they do in the gym will help them to add muscle. Usually they are the athletes who gain weight after they stop playing sports.

You should begin to see which body type you are. Once you’ve figured this out, you now have to plan your nutrition according to your principles. You see anyone who tells you that the body is “not a textbook” should be the last person that you listen to. It’s also why I don’t agree with a person who says that you have to experiment until you find something that works for you.

Aside from the obvious way of just looking in the mirror, you should also assess your tolerance to carbohydrates and high calorie meal. Take three days a week to keep an eye on the amount of calories that you eat. How do you feel when you eat a lot of carbohydrates like bread and potatoes? How do you feel when you eat a lot of protein in chicken? Do you feel full when you eat healthy amounts of fat?

While this might be true in fact. We know that each body type does better with specific supplements and protein, fat and carbohydrate ratios. I asked Dr.John Berardi about each individual type and here’s what he said before giving me the exact ratios that he uses for each body type.

“Whenever I interact with the new client I try and sort them out into one of the three types because the research is showing that each of those types has a characteristic hormonal profile. So you look at ectomorphs and you typically find they are dominant in thyroid hormones and sympathetic nervous system hormone so the fight or flight hormones. Epinephrine, nor epinephrine some people call it adrenalin nor adrenaline so these hormones are the high calorie expenditure, high fat burning, high energy burning hormones. So we typically find that is why ectomorphs are skinny like that. Because the thyroid and sympathetic nervous system dominant.”

That right there goes to show that the ectomorphs need to consume things slightly differently then the other types. While I wouldn’t go as far as to recommend metabolic typing diets I would say that more information is warranted before we just jump into a diet.

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B.S. Muscle Building Advice #1-The Safety Of The Smith Machine

The most common piece of misguided training advice that I have ever seen is to use the smith machine because it is safer than barbells or dumbbells. The thought is that using the Smith machine will allow you to safely handle heavy weight since the machine is locked in on two columns. While this is good in theory, it does nothing at all to help save us. The advantages of a barbell or dumbbell is individual characteristics are taken into account.

Spend five minutes watching the Smith machine. You’ll see a 5”4 woman going to use it for squats then you’ll see a 6”2 220 pound guy go and use it to squat. This should clearly illustrate that the machine doesn’t account for any differences. That isn’t safe!

Barbells and dumbbells account for individual muscle tightness factors as well. Someone who works at a computer all day has different muscular restrictions than a mechanic. Plus, it’s also actually harder to lock the machine into place when you are training with a heavier load since you have to force your wrists into a awkward position. Just showing more benefits of dumbbells and barbells

B.S. Muscle Building Advice #2- You must always stay with higher reps to build muscle

Yes, higher reps are better for building muscle since they cause more muscle tissue breakdown All things considered, you should train with higher reps. However there is a big backlash for anyone who advocates the need to go with lower reps. Lower reps don’t cause as much damage as higher reps but they still have a place.

If you don’t train to get stronger, you won’t increase your muscle size. You must push yourself past your current limits. By pushing yourself, I’m talking about increasing your ability to handle greater training loads. This will then allow your higher rep work to cause more muscle damage and growth. Too many psuedo-trainers advocate going to failure as the only way to grow. They’ll point to years of professional bodybuilders having success with this type of training.

That is an awful argument for higher reps. Sure, higher reps will cause you to grow but there is a direct relationship to higher rep training and steroid usage. As drugs became more popular so did higher rep training. Higher rep training is just another tool in the toolbox.

B.S. Muscle Building Advice #3- Never Train Your Core First

This is another piece of misguided training advice. Most people leave ab or core training to the end of the workout and think that they need to leave it there. The common thoughts are that you need to do bigger muscles first. That is false. What if your core is weak? What if you have low back pain which hurts you every time you squat?

What if your workouts are more productive if you activate your core before you train? There are specific circumstances that do require your core to be worked first. Provided that you don’t do too much work then you’ll be fine. Look at people who struggle squatting. You’ll see that they end up bending in their upper body as they continue to go higher in reps. This isn’t going to happen if you do some core activation work first. Ensure stability then take it from there.

B.S. Muscle Building Advice # 4- Always Advocating High Intensity Training

No one ever looks at the drop off rate during muscle building programs. The mind is ready before the body is ready when most people go to train. If you want to get the most out of your training, you go into the gym with the intent to really have a good workout.

That, however, can be a problem. If we consistently go into the gym and train at a “10”, like most people do, the chances of us having sustainable progress isn’t going to be as good as it is going to be. We need to train at lower intensities in terms of our mental capacity to allow ourselves to consistently go into the gym and hit it hard.

This is more important than you think. Do you ever feel like you fade as your training week goes on? This is due to continually training at high intensities. It’s better to go at an “8” four to five days a week than a “10” for two days.

There’s only one area on the body that can make you look better and leaner and that is your shoulders. If more people focused on building shoulders, more people would be happy with their physique. After all, who likes dieting for weeks on end trying to get a smaller waist when a set of shoulders can make you tighter than anything?

First, we have to get into a quick anatomy discussion about the shoulder. The shoulder is made up of three distinct areas. The front, medial (side) and rear deltoids. Here’s a pop quiz for you. Which of the three shoulder muscles is most visual from the side? Most people would answer “side delt” since after all that is what we have focused on for so long.

Caveman Posture

Good or bad, our poor postural habits due to too much time at the computer and too much bench pressing have caused us to adopt this rounded shoulder, “cave man” like posture. Due to this, our rear delt is actually more visible from the side. This should now become a priority in our training

The most effective way to train the rear delts is with heavy; compound movements like deadlifts, chin-ups and dumbbell rows. While that s the best way to add size to the rear delts we will need to directly hit them as well. The problem with the advice of heavy compound movements all the time is that the muscles will fatigue since they are smaller than some other back muscles and as a result won’t get hit as hard.

The solution here is to use a pre-fatigue method where we would use a movement like a bent over dumbbell fly before we did a bent over row. The purpose behind this is to fully work the rear delts before we perform the heavy movement so we know that our rear delts are getting hit.

The important thing about the rear delts that I keep trying to emphasize is that they are the only muscles that give us the wide shoulder look from the side. Most people want to look wide when viewed from the sides and rear delt development is our fastest way to get there.

This simple trick is both effective and time saving since it is done in a superset fashion. Now the question turns to the absolute best exercise to build big shoulders. In reality, presses are good but only really stimulate one head of the shoulder, the front delt. Now pressing with various grips and forms such as neutral grip shoulder presses or side presses are both excellent methods to use to build big shoulders. At the end of the day, it comes to how many angles that you’ve used to hit your shoulders.

Work The Shoulders With This Routine

Here’s a routine to use ASAP

A1) Seated Neutral Grip Dumbbell Shoulder Press

4 sets of 10/8/8/6 reps
superset with

A2) Cable Side Raises

4 sets of 10-12 reps

Rest:45 seconds

B1)Seated Side Dumbbell Press

3 sets of 10-15 reps

superset with

B2) Seated Dumbbell Side Raises

3 sets of 10-15

superset with

B3) Standing Dumbbell Side Raises

3 sets of 15-20 reps

This doesn’t really get discussed much and everyone pretty much assumes it is the same, it isn’t and there’s one big difference that most people don’t account for. The psychology difference between men and women is the single biggest determing factor in their post workout nutrition. Here’s an example of how you would describe the importance of post workout nutrition to a man versus to a woman.

Man: “Go home, make sure you get your protein shake in the car or right when you walk in the door. You better take some carbs with it as well, maybe a sweet potato or oatmeal. Oh, it would be a good idea to add some creatine in too.”

Woman: “Is today going to be the day that you’ll try a protein shake? No? Ok, how about eating some chicken, maybe in a salad and a few pieces of fruit? You don’t feel like eating right after your workout? Ok, then wait 30 minutes to eat.”

That is a huge difference right there. One is assertive and indicates that unless you have your protein and carbs or protein and healthy fat post workout that you’ll run the risk of eating muscle tissue and not recovering. The second is like pulling teeth and hoping that there will be compliance.

That’s not to say that women are difficult, it’s just that they can’t mentally picture themselves eating food right after they workout and most women don’t even want the 100 calories or so that come in a protein shake.

It’s just a case of not being able to knock a wall down with a hammer. You have to go around the wall. Explaining the benefits of proper post workout nutrition might work for 1 out of every 5 women so don’t give up but don’t think you are going to educate everyone.

The best way around it is to work hard at making sure the other meals are point on. Post workout nutrition is important but it isn’t any more important than any other meal a day. It’s the classic thing that you see with 15-18 year old guys. They work out, have a shake and some carbs then don’t eat for another two hours until they have pizza and wonder why they don’t grow.

I’ll take someone not eating the proper macronutrients post workout if they will be as perfect as they can personally be for the rest of the day. It’s a lesson that needs to be learned by everyone who steps foot into a gym. Don’t beat yourself up if you don’t eat right after you train, life gets in the way but don’t be afraid to test the waters either.

OK enough psychology. What are the best formulas and methods for maximizing post workout nutrition? It really stays the same for both men and women. I generally recommend:

• 20-40 gram of whey protein
• 5 grams of L-Leucine
• 5 grams of BCAA
• 2 tbsp natural peanut butter

Now it gets interesting when we look at fat loss versus muscle building.

For adding muscle, I recommend a carb source such as oatmeal or yams that are slow absorbing and therefore don’t spike your blood sugar levels. We do not some sort of insulin spike post workout but not too much as it can lead to a double release of insulin.

For dropping body fat, I recommend 10-20 grams of glycine and 10-20 grams of glutamine. These amino acids are known for having a distressing effect on the body so that we can repair optimal and they will be likely turned to glucose to provide energy in the absences of carbs. This is another way to replenish used muscle glucose and recover without carbs.

This high intensity workout is designed to lose body fat fast. The basic idea is the program features 10 DVDs. Then you might just complete the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab and core training moves. No equipment or weights needed. Just the will to get the hardest body you’ve ever had.

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• Fast Weight Loss
• High Intensity Workouts
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Some minuses…

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Things You Can Do Today

1) There are two things that people can do immediately to build muscle:

A) People can focus on both full body training and body part splits. We’ve knocked training “arms” for too long but the only thing that will make us grow is training a muscle with a big amount of volume. At that same time, we can also use an upper body day to get stronger. It is the best of both worlds

B) People can sleep more.It sounds simple but going to bed by 10:30 and not getting up before 6 am will go a long way in helping us build muscle.

2) Train your legs more. Leg training is so essential for growing muscle everywhere. By training your legs hard you raise the anabolic signals in your body that tell you to grow. Nothing stimulates more muscle heavy squats or deadlifts. They raise your natural muscle building hormones, which cause you to grow

3) Use the correct sets and reps. To build muscle we need to realize that, we have to perform enough volume so we breakdown muscle then build new muscle. So that being said I usually advise sets and reps like 4 sets of 8 reps or 6 sets of 4 reps. Remember, low reps can make us grow to
simple because our body adapts to whatever we do for awhile so we need to change it up.

Secret Tricks For Building Muscle

4) Use this secret trick. First, if everyone isn’t doing pull-ups or squats then they need to do it right now. My best piece of advice is to tell everyone to do a back off set per exercise. For example, if you are training on the bench press and doing 4 sets of 8 reps then do a 5th set of 20-25 reps. This will push more blood into the muscle which will force more growth.

Never Give Up

Building muscle is all about the quality of your workouts. Most people get caught up in the typical 3 sets of 10 reps dogma. While that will work for a certain period of time, it won’t work forever. In my opinion, the best way to design your training for growth is to use 4-6 week spurts of volume phases where you train with sets of 3-4 and reps of 8-15. For the next 4-6 weeks, you should go with more sets of 4-6 and lower reps of 5-8. Both of these methods
will lay you to have both muscle and strength gains.