Edited by Dr. Davide Marciano
Why, with the same training and nutrition, do some subjects manage to significantly increase their muscle mass, while others have no significant results?
This depends on multiple factors, including the body structure, generally classified into three basic somatotypes: mesomorph, endomorph, ectomorph.
However, they represent the simplification of 76 different categories. Furthermore, it is very difficult to find a subject that corresponds exactly to one of these three basic somatotypes.
For this reason, other intermediate categories were born that we can schematize in:
meso - endomorph and meso - ectomorph.
Basic somatotypes
He has a perfect physique, characterized by considerable muscle mass and a low percentage of fat. These subjects are suitable for all sports and psychologically they are very active and busy.
Hard - gainers in this category are hard to find, although some have a hard time growing lower limb muscles.
Bumping into a pure mesomorph is very difficult and most of the time they manage to increase muscle volume while maintaining a low percentage of fat with "any" training.
Having a formidable genetic potential they are a bit wary of changing their usual workouts in favor of a periodization, even if the latter could prevent them from stalling in the results they will sooner or later have in the course of their sporting life.
It accumulates fat very easily, in fact, it has a high percentage of body fat. They have curved and narrow shoulders, a rounded physique with a protruding abdomen. They are usually very expansive.
These subjects are usually quite strong (fat overload acts as a weight and makes them stronger), some are hard - gainers with obesity problems.
Many urban legends have been born about this somatotype without any scientific basis. You could write a book about the stupid things you see done or the advice that the usual instructors give. Therefore it is better that we dispel some myths:
- It is completely useless if not harmful to do bodybuilding exercises at supersonic speed. Do you think you burn more? No, it's the opposite !;
- In addition to the marathons you do on the treadmill (which leave the time they find), try to put on some muscle and your basal metabolic rate will skyrocket.
C) ECTOMORPH:
It is "the" hard - gainer par excellence; tall, thin, small boned, with almost nonexistent musculature and a very low percentage of fat. They are generally very nervous, irritable and withdrawn.
This category will have to sweat a lot to get results in the gym, but with the necessary precautions and armed with a lot of patience the results will come. Logically, having an accelerated metabolism, the training session must be even more rarefied and based solely and exclusively on multi-joint exercises.
Intermediate somatotypes
A) MONTH - ECTOMORPH:
This somatotype has characteristics of both the meso and the ectomorph although, most of this category tends more towards the ectomorph. The percentage of fat is still low and the upper limbs are more muscular than the lower ones which have considerable difficulty growing.
B) MONTH - ENDOMORPH:
In this case we are between the mesomorph and the endomorph. They have a good muscular structure but with a high percentage of fat especially in the abdominal area. The famous love handles are typical of this category and the shoulders are slightly curved.
The somatotype
