Genetic Bodybuilding: Ectomorph, Endomorph, Mesomorph Training & Dieting Techniques

Genetic Bodybuilding:

Ectomorph, Endomorph, Mesomorph Training & Dieting Techniques

Genetic Bodybuilding: Ectomorph/Endomorph/Mesomorph Training & Dieting Techniques

By Tony Xhudo M.S., H.N., B.C.

Published by Dawn Xhudo

Copyright 2013 Dawn Xhudo

Muscle Growth Made Easy;

The Smart Way To Bodybuilding

For Your Genotype

Stop Wasting Valuable Time Training The Incorrect Way For Your Body-Type & Get The Results you Want!

Disclaimer:

The information contained in this book, including exercise programs, dieting, nutritional advice, and supplement usage or any other therapeutic programs are the result of experience and research by the author, and are presented here for educational purposes only. This information is only intended to provide helpful material on the subject addressed. Before you begin to attend to any health care, or exercise program, you should consult a health care professional regarding your specific situation.

All nutrients, diets, and supplements mentioned in this book are not to be taken without the advice of a medical doctor, naturopathic physician, registered dietician, and/or endocrine specialist. The author accepts no responsibility or liability for the misuse of any information or material contained in this book.

DEDICATION

This book is dedicated to my dear friend Paulie Fusha who believed in me and always managed to push me to train harder when I would seem to give up. A dedicated man to his family and friends, who will always be remembered for his pure heart and loyalty. The good Lord took you away, way too soon!

You will never be forgotten because you've touched my soul and embedded your smile in my thoughts, a smile that signifies belief in knowing what I can do! You've always came to me for advice on training, eager always to learn new things, and it is because of you that I write this book to share my knowledge to help those that need guidance in training. I love you, and even in heaven, I know your smiling down on me whenever I tend to slack off of my training, and that is why I continue to do what I love, even more so than before, because of you!

Rest In Peace My Dear Friend

TABLE OF CONTENTS

PREFACE

INTRODUCTION Smart Bodybuilding: Muscle Growth Made Easy

Phenotype Bodybuilding

CHAPTER ONE Basic Muscle Growth 101: Hypertrophy & Hyperplsia/ Maximizing Your Muscle Fibers.

CHAPTER TWO Progressive Over-load Training-Forcing Your Muscles To Grow.

CHAPTER THREE Basic Body Types -Ectomorph, Endomorph, and Mesomorphs/ How to Take Advantage of Your Genetic Potential to Build Muscle Fast /Endomorph-Ectomorph-Mesomorph Training Workout Routine For Ectomorphs/ Pre-Workout-Post-Workout Protein Shake Formula's / Ectomorph Diet protocol/ High Performance Foods For Ectomorphs/ Workout & Recovery Supplement Protocol For Ectomorphs/ Most Needed Supplements For Ectomorphs. Endomorphs Training Protocol/ Workout Routine For Ectomorphs/ Pre-Workout-Post Workout Protein Formual's For Endomorphs/Food & Diet Protocol For Endomorphs/ Most Needed Supplements For Endomorphs. Mesomorph Training Routine/Pre-Workout-Post workout Protein Shake Formula's/ Diet For Mesomorphs/ High Performance Foods For Mesomorphs/ Supplement Protocol For Mesomorph/

CHAPTER FOUR Most Needed Supplements For Nutritional Workouts/ Choosing The Right Protein Powder/ Supplements For Hormonal Manipulation: GH, Insulin, and Testosterone.

CHAPTER FIVE Pre-Workout Supplements.

CHAPTER SIX Boosting Your Hormones For maximum Muscle Development Through Diet & Exercise

CHAPTER SEVEN Boosting Testosterone Through Diet & Exercise For Natural Muscle Growth.

CHAPTER EIGHT Essential Fatty Acids.

CHAPTER NINE BCAA's

CHAPTER TEN Over Training 101 what You Need To Know/ Symptoms of Over Training/ How To Avoid Over training/ Over training effects on Hormone levels/ Solutions To Combat Over training Syndrome.

CHAPTER ELEVEN Cortisol & Its Implication On Muscle Growth/Cortisol.

CHAPTER TWELVE Weight Training Principles.

CHAPTER THIRTEEN Best Exercises For increased Muscle Mass/ Mass Producing Exercises.

CHAPTER FOURTEEN Bodybuilding Tips, Training, Diet, protein shake formula's, and Supplements.

CHAPTER FIFTEEN Important & Necessary Bodybuilding Supplements

REFERENCES & RESOURCES

RECOMMENDED READING

PREFACE

The Ultimate Guide To Genetic Bodybuilding; Ectomorph/Endomorph/Mesomorph Training & Dieting Techniques

Are you doing everything possible to reach your genetic potential in building the muscle you so desire? I doubt that many people actually do, because they fail to realize or it is not mentioned to them that there are basically three body types that every human being falls under, and they are all following training and diet programs that their genetic make up does not allow them to reach their full genetic muscle building potential.

Virtually everyone is genetically different in regards to body development, and that is why I have put this book together, to help those individuals build the boy that they've always wanted. Genetics do ultimately determine our development and appearance, that is why it may be easier for some individuals to gain muscle much quickly than others, and for some of the others that do not have superior genetics, it is a bit more difficult.

But with the help of this book and the following information listed, I have listed some of the facts that should be considered according to which body type responds to what type of training regimen and diet to make the best amount of gains in the fast time possible. Finally, now you can build the body that you have wanted and not fall short in following training routines and diets that were never really meant for your particular body type.

You have to realize that what may work for one particular body type may not work for your metabolism, bone structure, height, and your given genetics, because they all come into play in the development of building muscle. Genetics will influence the rate of muscle gain and the eventual look gained from training and dieting. That is why for most mesomorphs it is relatively easy for them to gain muscle than the other two body types, ectomorphs and endomorphs. Each particular body type has their own set way of increasing muscular growth and with the help of this book you can actually reap the maximum benefit to your training and dieting techniques and reach your genetic potential.

Example, Arnold Schwarzenegger a mesomorph body type, looked more muscular after one year of training than most people do after 5 years of training. And research does show that some individuals respond better to strength training, while some barely respond, and some don't respond at all. Showing no results at all, creating the term non-responders. But don't let that hold you back, because there are various factors that do come into play here. That is also why most of the muscle or bodybuilding books that advertise various training techniques always fail to point out that not all people of the various types of genetic body types will respond the same way.

This is so common today and that is also why so many people get so discouraged from training or take too long to produce good and satisfying results. Well, I'm going to clear that up for you and show you how you can make equally good gains as the superior body types that are out there, and with help of no steroids!

The bottom line is that for some lucky individuals that hit the genetic jackpot in building muscle, while others may have not, genetically speaking. But lucky for those individuals that may have fallen short of great genetics, there is strong scientific research that suggests that results that you may see in the gym are highly dependent on the efficacy of satellite cell-mediated myo-nuclear addition.

In other words, your muscles won't grow unless the satellite cells surrounding your muscle fibers donate their nuclei to your muscles so they can produce more genetic material to signal the cells to grow. We will take advantage of this concept and utilize what training method per geno-type will benefit you the most. It was also shown through trial and experimentation the difference between excellent responders in comparison to average and non-responders in strength training was due to satellite activation. Excellent responders have more satellite cells that surround their muscle fibers, as well as a remarkable ability to expand their satellite cell pool via training. This can be also achieved from those who lack the satellite cells through diet and training through gene expression.

This just shows that with the correct training techniques, and diet of course will help you increase your gene expression in response to training. Genetically, anything that negatively impacts the ability of the myofibers of muscle tissue to increase their number of myonuclei in response to training will reduce hypertrophy and strength potential. Nutrition and optimal training programing play a role in hypertrophy, and certain genotypes may be associated with hypertrophy regardless of inferior genetics.

It is a simple matter of tweaking your body type with the right kind of training, exercises, sets, reps, diet and supplement usage to figure out the best type of training program for your particular body type. Some body types respond best to a variety, some to volume, some intensity, frequency, and some to density. In this book we will explore to help you discover the best type of stimulus for your body type as you progress further along through the following chapters. Through my years of training and coaching the various body types of individuals, I have yet failed to come across any of the three basic body types that did not make the satisfactory gains that they have desired.

Results will come quickly for most that do put in the effort and dedication and follow whats best according to their body type. I can not lift the weights for you, but I can inform you of what works and what does not. So, if you have been a Hard Gainer and never really made the gains that you thought you would, you will be in for a surprise once you grasp the concept of training according to your particular body type and realize exactly what works for you and what doesn't. Of course, the amount and rate of progress depends on your efforts, not your genetics that you may have thought was holding you back.

And yes, genetics do make a difference, but smart training and the right diet and supplements can help you maximize what you thought your parents gave you in genetic material.

Good Luck to You, And Wishing You a Happy Journey On Your Way To Muscular Growth!..........Tony Xhudo, M.Sc./H.N./B.C.

INTRODUCTION

Smart Bodybuilding: Muscle Growth Made Easy

Phenotype Bodybuilding

This book or is for those who wish to take the guess work out of building in the quickest amount of time possible. Entailing simple straight forward procedures that will guarantee you muscle growth you can actually see on a week to week basis.

The nutritional guidelines laid out for you here are all