When it comes to natural genetics, it is important to know your body type and what your best options are. Today we are going to take a look at lean muscle gain for endomorphs and the types of routines to get the best results for you.
One of the harsher truths we must accept as we grow older is that much of what happens to us in life is dictated by our genetics.
Whether we need to use reading glasses, or what size shoe we wear, or how tall we grow, are all things that are out of our control.
Are your genes helping your lean muscle gain?
Your genes might even determine your cause of death. So if you have been hitting the gym regularly yet results are nowhere to be seen you might not be to blame, maybe your genes are getting the best of you.
Three different body types – Which one are you?
When it comes to physiology, we can classify body types into three different phenotypes. Both men and women will fall into one of these three categories.
Ectomorphic people are naturally thin, are usually tall and have less musculature.
Mesomorphs, on the other hand, tend to be athletically built people, with defined musculature; mesomorphs can gain muscle mass and lose body fat with ease. And then you have the Endomorphs.
Endomorphic people tend to be naturally heavy with little natural musculature and have a difficult time gaining lean muscle but gain fat easily.
But do not despair, my friend, for there is hope you see, genetics predispose but they do not predetermine.
You need to devise the best plan to stack on lean muscle
With the right plan of attack, you will be able to transform your body and gain all the lean muscle you want.
Let us take a look at what makes an endomorph the way they are because beyond their physical appearance there are underlying metabolic factors at play.
- Endomorphs have a slower base metabolism than the other body types. A slower metabolism impacts directly over caloric partitioning and distribution; this pertains to what happens to the calories consumed and how they are metabolised. Endomorphs will tend to convert calories directly into fat, even when there is no surplus present; this also applies to calories burned while at rest. Endomorphs have an intrinsically lower caloric expenditure.
- Endomorphs also present higher insulin resistance and a genetic predisposition to lower amylase synthesis so that carbohydrate processing is less efficient; this leads to a more significant proliferation of adipose and less endogenous muscle tissue.
So what can someone with the deck stacked against them so thoroughly do to gain lean muscle? Endomorphs who are looking for lean muscle gain will need to pay particular attention to three different aspects of their training.
First of all, Endomorphs must do everything in their power to improve their hormonal balance and metabolic function.
Since Endomorphs have a predisposition for the accumulation of fats, they must pay even more attention to dietary intake than most other people.
And lastly, an Endomorphs workout routine has to be tailored towards their specific needs otherwise it will all be a waste of time and energy. Most importantly, lean muscle gain will be difficult to attain if not tailored correctly.
Hormonal balance and metabolic function
Think of the metabolic function as your base. Your metabolic rate will determine much your success in your journey towards lean muscle gains.
A straightforward way to do this would be to start testosterone supplementation. Studies have shown that testosterone has a direct impact on a man’s ability to gain lean muscle mass as well as muscle strength and the integrity of the muscle fibres.
Metabolic function is adversely affected by estrogen, prolactin, and cortisol levels and testosterone promotes anabolic processes in the body that inhibit the production of these other hormones. Next, think about optimising your micronutrient intake.
Magnesium and zinc, in particular, are closely tied to testosterone synthesis in the body.
Vitamin D is also tied to the production of HGH which is in charge of muscle tissue growth and conversion of stored energy.
Nutrition advice for endomorphs looking for lean muscle gain
Endomorphs are naturally predisposed to the accumulation of fatty deposits, so a diet low in saturated fats is of paramount importance.
Also, endomorphs must pay particular attention to their carbohydrate intake. As we said previously part of the endomorph genetic makeup makes them particularly inefficient at converting carbohydrates to energy.
So a diet that is focused on lean protein and healthy fats with a lower carbohydrate intake will yield the best results for an endomorph looking to gain lean muscle mass.
We recommend a diet that aims for twenty-five percent carbohydrates to all endomorphs. It is important to remember not to eat as dieting shocks the body into “survival” mode where it prioritises storing energy in fatty tissues as opposed to converting stored fat.
Proper Training for endomorphs
Whereas Mesomorphs have to avoid too much aerobic exercise lest they burn away any muscle gains, for an endomorph aerobic training needs to form an integral part of their workout routine.
We recommend High-Intensity Interval Training (HIIT) to maximise muscle mass gains and fat burns. In addition to pure strength exercises, you can benefit from example from high-intensity workouts and include kettlebell sessions, one of the most efficient calorie-burning tools.
Endomorphs must remain active even on rest days. Do short cardio sessions on your off days and minimise as much as possible your downtime.
An Endomorphs path to lean muscle gains might be more complicated and longwinded than for others that don’t share their body type, but it is far from being impossible.
By optimising training, nutrition, and getting plenty of sleep, endomorphs are more than capable of achieving their fitness goals.
We also strongly recommend a solid supplementation plan to further enhance and facilitate this endeavour.
Consider the following supplements for lean muscle gain
- MUSCLESPORT ALPHASRM MUSCLE BUILDER & FAT LOSS SUPPLEMENT IN ONE designed with a carefully balanced formula of vitamins and minerals, myocyte proliferation factors, free testosterone boosters, thermogenic compounds and androgen regulators to ensure that you more easily build muscle AND lose fat at the same time.
- MUSCLESPORT CLINICALLY DOSED TEST BLACK TESTOSTERONE GEAR: CLINICALLY DOSED TEST BLACK TESTOSTERONE GEAR created with a singular purpose, and that is to enhance all things testosterone in you.
- KODIAK’s BEARFOOD ADVANCED SUPERFOOD CARBOHYDRATE COMPLEX: provides the most efficient energy-yielding nutrients for a caloric surplus.
- GLYCOSLIN ADVANCED INSULIN MIMETIC GLUCOSE DISPOSAL AGENT: The most potent insulin driver and nutrient delivery system on the market. Improves caloric partitioning, glucose uptake.
- Lerner, Richard M. “The development of stereotyped expectancies of body build-behaviour” Child Development (1969): 137-141.
- Bolonchuk, William W., et al. “Association of dominant somatotype of men with body structure, function during exercise, and nutritional assessment.” American journal of human biology 12.2 (2000): 167-180.
- Grandjean, Ann. “Nutritional requirements to increase lean mass.” Clinics in sports medicine 18.3 (1999): 623-632.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.