training for bodytype

[mj69]

I would just like to know if there is a way for endomorphs ( high bodyfat %, slower metabolism) into looking big and lean. I have tried countless routines trying to achieve that bodybuilder look but still end up having excess fat and muscles looking underdeveloped. I read that most pro bodybuilders are either endomorphs or mesomorphs but I find this hard to believe since it is very difficult for me to lose the excess flab much less gaining the muscle mass. Lee Priest is supposedly an endomorph but I can't be too sure about that. Any help on this matter would be deeply appreciated. Thanx

[Levrone2000]

you have to cut to lose weight it should be easy for you to gain mass just pick about 3-4 exercises per bodypart (try to pick compound over isolation if possible then once you do that pick an isolation movement if you run out of compound(ex. bent over rows/back, bench press/chest instead of flys/chest) so remember 3-4 exercises about 3 sets of each and keep it in the 6-10 rep range (if you do 5 thats okay, just using this as a guideline) and do one bodypart a day, for info on cutting look at some of Big Red's articles

[Big H]

Do cardio too. To help lose weight.

[labouche]

2 yrs ago i was 6'3 195lbs. and i considered myself to be an ectomorph. now im 235lbs.
now, i no longer thing 'bodytyping' has much value. yes, it can give you some quick info. intially but thats all it should be used for.
what it comes down to is training smartly, using the fundamental principles of cardio and strength training, and having an appropriate diet.
you say youre an 'endomorph' : higher bf%/slower metabolism
metabolism- eat 6-7 x day at your appropriate caloric level eating the right foods(depends on goals); add short/intense cardio sessions; supplements
to gain muscle mass: take in more calories than you expend each day; train using compound exercises with a rep range of 6-8.(ie.heavy wts.)
remember, you cant lose fat and gain muscle mass at the same time. youre either doing one or the other.
and lastly, digest this website, youve found the best one there is, by far.

[jdstl1977]

Don't let body type pigeonhole your thinking about your body and your plans for it. Body typing is an oversimplified way of classifying bodies and their potential, possible advantages and challenges with respect to fitness training.

There are a bunch of factors determining your predisposition to increased muscle size. Limb length being one of them, endomorphs, as you said you've heard many BB'ers are, have the biomechanical advantage of having shorter limbs and therefore better leverage.

All other things being equal, two men with the same strength capacity in their biceps, the one with the shorter forearm can hold more weight due to his leverage advantage.

Muscle length is another factor where a longer muscle has more strength potential than a shorter one.

Tendon Insertion points are another. If your tendon insertion point from your biceps into your forearm was farther out than someone else's, everything else being the same, you'd have the advantage.

Also, muscle fiber type distribution is another factor. If you inherited more fast twitch (least fatigue resistant) you'd stand to gain more from a strength routine. And no, you can't change slow twitch fibers into fast twitch.

So, all of this was to help explain why body type is really oversimplified when it comes to thinking about your body and clarify why you've heard many bodybuilders are "endomorphs."

As for being lean, your diet, fitness level, any medical conditions, and age all play a role into you losing the fat. But for most healthy adults, diet and cardio at the appropriate intensity, duration, and frequency can help achieve your body composition goals.

[CyberGod]

jdstl1977, what do u recommand for cardio's intensity if done in the morning before breakfast or if done in the evening after workout?

[jdstl1977]

For Bodybuilders, low to moderate intensity at all times. Assuming you're not a beginner, anywhere from 30-60 minutes.

Preferably on your off days and not after weight training or you can get away with it before breakfast.

Although, there is a camp, and of course there had to be, that doesn't suggest prebreakfast cardio on an empty stomach but suggests eating and waiting an hour...I say just do it on an empty stomach, drink water and keep the prebreakfast cardio down to less than 30 minutes.

If you do your cardio in the evening, remember to fast at least 90 minutes, the bigger the meal and longer the cardio session, the longer the fast.

[CyberGod]

cool thanks

[Original Poster]

jdstl1977's, labouche's, Big H's & Levrone2000's
All these reply's were excellent.

Now that is called...
"Answering a question from multiple angles".

Bravo Gentlemen

[Big H]

LOL Damn..I shoulda gone into more detail.. hehe

[Levrone2000]

thanks chi_town

[labouche]

completely agree Chi_town!
thats why this site is #1 in bodybuilding info.

[Big H]

LOL Yep.
Ryan is the man!