drtbear1967
Musclechemistry Board Certified Member
It’s time to call out the marketing bullshit telling people that they can’t get results if they don’t train according to their body type.
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��Yes, we are all built differently. Yes, we have different genetics. Yes, there is some evidence that certain gene types respond better to certain training intensities (1).
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��We are still years away from genetically personalized workout plans, even if those selling the tests want to tell us otherwise. BUT, the same principle still applies to everyone, no matter is you are a so called “ectomorph”, “endomorph” or “mesomorph”.
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��To build muscle you need to train each muscle 1-3 times per week and slowly progress your volume over time (lift heavier weight, do more reps or do more sets). (2,3)
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��Unless it’s your first months of lifting, you need to eat enough calories (maintenance of surplus, roughly 18 kcal per lb or 40 kcal per kg body weight), and you need to eat enough protein (around 1 g per lb or 2 g per kg body weight). (4)
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��To burn fat, you need to adjust your diet to a caloric deficit (roughly 14 kcal per lb or 30 kcal per kg body weight). (5) To avoid muscle loss you need to keep lifting and increasing your protein intake may also be a good idea. (6)
.
��️No matter what your goal, you need to allow for enough recovery which for most people means getting enough sleep, as most of us are chronically sleep deprived (7). Aim for at least 8 hours per night.
1. Jones N, Kiely J, Suraci B, et al. A genetic-based algorithm for personalized resistance training. Biol Sport. 2016;33(2):117-26.
2. Kraemer et al (2002). Resistance training for health and performance. Current sports medicine reports, 1(3), 165-171.
3. Hass et al (2001). Prescription of resistance training for healthy populations. Sports medicine, 31(14), 953-964.
4. Phillips SM, Van loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38.
5. Hall et al. 2012. Energy balance and its components: Implications for body weight regulation. 10.3945/ajcn.112.036350.
6. Stiegler P. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss.
-
��Yes, we are all built differently. Yes, we have different genetics. Yes, there is some evidence that certain gene types respond better to certain training intensities (1).
-
��We are still years away from genetically personalized workout plans, even if those selling the tests want to tell us otherwise. BUT, the same principle still applies to everyone, no matter is you are a so called “ectomorph”, “endomorph” or “mesomorph”.
-
��To build muscle you need to train each muscle 1-3 times per week and slowly progress your volume over time (lift heavier weight, do more reps or do more sets). (2,3)
-
��Unless it’s your first months of lifting, you need to eat enough calories (maintenance of surplus, roughly 18 kcal per lb or 40 kcal per kg body weight), and you need to eat enough protein (around 1 g per lb or 2 g per kg body weight). (4)
.
��To burn fat, you need to adjust your diet to a caloric deficit (roughly 14 kcal per lb or 30 kcal per kg body weight). (5) To avoid muscle loss you need to keep lifting and increasing your protein intake may also be a good idea. (6)
.
��️No matter what your goal, you need to allow for enough recovery which for most people means getting enough sleep, as most of us are chronically sleep deprived (7). Aim for at least 8 hours per night.
1. Jones N, Kiely J, Suraci B, et al. A genetic-based algorithm for personalized resistance training. Biol Sport. 2016;33(2):117-26.
2. Kraemer et al (2002). Resistance training for health and performance. Current sports medicine reports, 1(3), 165-171.
3. Hass et al (2001). Prescription of resistance training for healthy populations. Sports medicine, 31(14), 953-964.
4. Phillips SM, Van loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38.
5. Hall et al. 2012. Energy balance and its components: Implications for body weight regulation. 10.3945/ajcn.112.036350.
6. Stiegler P. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss.
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