Most people aren’t aware that within each muscle
there are different types of fibers with different functions.
We are all born with certain ratios of these fibers, and
this ratio determines how strong we are, how fast we can
run, how far we can run, and how easy it is for us to metabolize
fat. Think of the last time you ate chicken; have you ever
wondered why there is dark meat and white meat. Both are
the muscles of the chicken, but are clearly different in
some way.
There are subgroups of muscle types, but I would like to
introduce you to the two main categories of muscle: fast
twitch muscle and slow twitch muscle. The dark meat of the
chicken occurs in the legs and the thighs of the chicken;
the chicken is always using these muscles to run around.
The reason why the dark meat is dark is because it contains
myoglobin (intra-muscular hemoglobin), which carries the
oxygen to the muscles. The high levels of myoglobin give
the muscle the dark color and make it an endurance muscle
because of its high oxygen capacity. The dark muscle is
thus the slow twitch muscle, or the endurance muscle.
On the other hand, the white meat is the fast twitch muscle.
It doesn’t have the endurance of the slow twitch muscle,
but is stronger and able to move faster. Even though there
are general places in every animal’s body where different
types of muscle tissue occur, there are variations in the
ratios of these fibers. Think of an Olympic sprinter; they
are able to run short distances in very fast times, and
they are naturally very muscular. Olympic sprinters naturally
have a much greater than average amount of fast twitch fibers,
and are naturally strong and quick.
The downside of having a high ratio of fast twitch fibers
are that they tire quickly; thus, and Olympic sprinter would
make a terrible distance runner. Lets now move on to the
three common body types, what types of muscle fibers they
have, and what the best workouts are for them. Keep in mind
that through training the ratios of muscle fibers can be
changed.
Ectomorph
Ectomorphs are naturally thin and don’t have much
body fat. They make good long distance runners, and generally
can eat a lot of food without gaining weight. Their predominantly
slow twitch, “dark meat,” musculature gives
them great endurance and the ability to have a low bodyfat
(slow twitch fibers use a lot of oxygen and consequentially
a lot of fat for their energy) The problem is that many
of them don’t want to be skinny runners; they want
to be big weightlifters. The best option for the endomorph
is a program that converts a lot of their slow twitch fibers
into fast twitch fibers, so that a bodybuilding program,
which utilizes mostly fast twitch fibers, can be most effective.
In order to increase the amount of fast twitch fibers,
you need to embark on a low rep and high weight training
program. Something in the 4-8 repetition range would be
perfect. This is classified as strength training, so you
could choose a strength training workout. Or, you could
take a bodybuilding program and change the rep ranges from
the 8-12 rep range to the 4-8 rep range. You don’t
need to do any cardiovascular work as an ectomorph because
you naturally can burn fat quickly, so focus your efforts
on a strength training program.
Endomorph
Endomorphs are naturally strong and muscular, but also
somewhat overweight (unless they have an excellent diet).
Endomorphs have a high ratio of fast twitch muscle fibers,
so they will find that a bodybuilding program will quickly
allow them to put on muscle. However, they will always have
to battle their bodyfat. Thus, the best plan for an endomorph
is to concentrate on their cardiovascular work. An endomorph
doesn’t need to worry about losing too much muscle
on a weight loss program as other types of people do, and
an extremely aggressive weight loss/ cardiovascular program
is the most appropriate.
I would recommend an endomorph lift weights three times
a week, regardless of their experience, and do cardio at
least 3 times a week. Optimally, they would have three days
of pure cardio and also do a reduced amount of cardio after
each strength training session. Only until they get down
to their desired bodyfat would they incorporate more weight
training and less cardiovascular training.
Mesomorph
I don’t need to say much about mesomorphs; they
naturally are both muscular and cut. The best plan for a
mesomorph is a balanced workout plan. I would like to warn
them of the danger of complacency though. Many mesomorphs
are so used to their naturally good build that they neglect
to have a proper diet, and thus later in life find themselves
overweight, out of shape, and unhealthy. If you don’t
believe me, just look at many retired pro athletes, many
of whom are natural mesomorphs, and tell me what kind of
shape they are in.
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