When trying to build muscle it is very important to first figure out what plan you should follow according to your body type. This can make a huge difference in the results you get and can save you a great deal of time and possible pain.
There are basically three body types and there are specific ways you should train for each. The three are:
This body type is defined by a soft body with a rounded shape. These people usually have an over-developed digestive system and underdeveloped muscles. The problem with people that have this body type is that they have a love of food, so this is the first thing that should be worked on.
When deciding on a training plan the main goal should be to lose fat and keep it off. Going on a diet will NOT work. A lifestyle change is needed. Sweets, sugars and junk should be limited or if possible cut out all together. Your calorie intake should be lowered, but you should eat more meals per day in small quantities. Six meals a day should be the target of your eating pattern. The weight training program should be a relative light weight with a high rep range (12-15 reps). After you reach round 16-18% body fat then a training program with heavier weights and a rep rage of 8-12 should be put in place if you want to add some muscle.
These are those “naturally fit” people. If you have a rectangular figure with an upright posture and you find yourself gaining muscle fairly easy, then this is your body type. The only problem with these people is that people tend to over train and get hurt, so watch out.
Your training program will depend heavily on your goals. If you are looking for a huge body then a high calorie, high protein diet plan should be followed. The goal here is to get quality calories which mean mostly complex carbs and lean protein. You will need to mix in a reasonable amount of simple carbs (sugars) as well, to give you that extra energy you will need for the gym. When working out do relatively heavy sets with about a 6-8 rep range. If you are looking for a regular toned body, and you are a bit over weight, then focus eating to complex carbs and lean protein. Limit eating anything sweet as much as possible, and if you do eat sugar try to make it early in the day or as close to your workout time as possible. 5 – 6 meals a day works well for either goal as this keeps your metabolism going all through the day.
Ectomorphic people are the ones that seem like they can eat anything and everything all day long and not gain a pound. They usually have a young appearance and are lightly muscled. The interesting thing I found out about these people is that they usually have a large brain!
If this body type describes you, then your main goal should be to add on some pounds. Your calorie intake should be more than you are used to, but like all the others it should be quality calories. For women you may also want to add some fat in order to gain a more feminine look, so it’s OK to have a steak or two. However, you still want to avoid junk food at all cost. Weight training should be done with relatively heavy weight coupled with long rest periods (about 3-4 mins). This will give your muscles time to rest so that you will be able to get the most muscle gains from your workout.