Is it possible to be both endomorph and mesomoroh? if so how and what is the proper way to train?

Hey @getswole5.

Yes, it is possible. Most people are made up of at least two body types, if not three. For example, you could be an endo-mesomorph.

People say there are certain ways to train depending on your body type, but it really comes down to genetics. Some people respond better to high volume training which includes doing high reps, drop sets and supersets. Others respond better to low reps and heavy weight.

Through trial and error of your own in the gym, you can figure out the best way your body puts on muscle. You might want to watch this video for an example of how genes play their part:

Jordan

Thank you very much great information

I concur with what @joehurricane said.

John

alrighty scott or anyone. I have here posted my BMR's and current workout routine like you mentioned if that helps? My BMR at rest is 1,781.57 and in motion is 2,761.43 My current routine is monday chest and abs. deep crunches-20-30 reps hanging leg lift-20-30 reps ab pulldowns-20-30 reps- hafl leg-lift half crunch 20-30reps cable woodcutters 20-30 reps burpees 3x10 smith machine bench press 3x6-8 smith machine incline bench press 3x6-8 cable fly high 3x6-8 cable fly low3x6-8 cable fly middle 3x6-8 Tueseday abs shoulders and back same ab routine Lat. pulldowns 3x6-8 reverse lat. pulldown 3x6-8 deadlift 3x6-8 wide grip pull ups 3x6-8 low rows dumbell 3x6-8 shoulder press 3x6-8 dumbell side lat raise 3x6-8 dumbell front raise 3x6-8 barbell shrugs 3x6-8 Wednseday legs smith machine squats 5x15-20 leg extensions 3x6-8 goblet squats 3x6-8 leg curls3x6-8 dumbell hamstring curl 3x6-8 hip adductions 3x15 hip abductions 3x15 donkey calve raise 3x15-20 a special calf raise where i place my toes in 3 different directions and do 10 slow then 10 fast in each direction out middle and in(foot placing) Thursday abs and arms same ab routine barbell curls 3x6-8 alternating dumbell curls 3x6-8 hammer curls 3x6-8 reverse barbell curls 3x6-8 close grip barbell bench press 3x6-8 seated dumbell overhead tricep extensions 3x6-8 tricep pushdown 3x6-8 weighted dips 3x6-8 Friday same ab routine and 25-35 mins of HIIT on treadmill. Saturday and sunday rest days. I cant wait to try the lean gain systems but just need to figure out my body type but more imortantly a solid meal plan. but another question is if the intensity of a workout routine gets more intense will I have to increase my calorie intake? I want cut the fat around my stomach which I know is the last place to go so i'll need patience and also become more muscular. Either way still I go to gym still and stay dedicated just want all my ducks in a row so to speak before I start the lean gains system!!!!Which I am pumped for!!!

Hey man.

A few points: In the future, you should consider making a new thread rather than just taging a whole new topic onto an old forum post. A new thread is much easier to find for everyone, and they can then more easily give you advice.

Also, when laying out your routine or meal plan, make it clean and tidy so it is easy to read. E.g

Monday - Chest & Abs

Smith Machine bench press - 3x10

Smith machine incline bench - 3x10

and so on, so forth.

Your routine looks pretty good from what I can tell. Why do you use the smith machine, is it because of an injury, is it because that is all you have access to? ALso, try doing close grip AND wide grip curls for biceps to hit both heads.

If you are after fat loss, you may want to do more HIIT. 2-3 times a week maybe.

If you are burning more calories, you only need to eat more food if you are going for muscle gains, not fat loss. Burning more calories leads to more fat loss, so long as you keep protein high to maintain muscle. So doing more exercise is probably best to eat about that same, but you may need a little bit more food, bu not as much as you are burning, if that all makes sense.

You will obviously get all the info you need with the lean muscle system, but for your meal plan, focus on a low carb, high protein diet.

Jordan

sorry for the mess I was in a rush. but yeah scott had asked me to post my macros and current routine in this thread. But yes i feel like im under eating my macros..My current meal plan in a nutshell is like this and I will make a little neater. Breakfast: 4 whole eggs 1 cup 1% milk 1 cup greek yogurt 1/2 cup oatmeal w/blueberries or strawberries Training post gym protien shake-30grams protien shake Quick lunch(if I have the time) 1 can of tuna or sardines 1 cup 1%milk 1 Banana Dinner Big chicken breast(cooked with spinach,onions,peppers, and a little splash of teryaki sauce 1 Baked potato handful of celery and carrots 1 cup of 1% milk snack: Either 1 cup greek yogurt or 1/2 cup cottage cheese I think I might be in a caloric deficit but like I said im usually pretty busy but I want to get on track with a solid meal plan to reach my goals more efficiently. Please let me know your thoughts. Thank you very much for advice and support!!!! It is greatly appreciated

oh and use the smith machine because planet fitness does not have the regular Bench press..I have to make do somehow haha

The foods in your meal plan look pretty good. If you can figure out the exact macros of your meal plan then you will know exactly how many calories you are getting and whether or not you are under eating, eating correctly, or over eating. I would say it is one of the first two.

I see you are a platinum member...have you used the meal planner on the site??

As for Planet Fitness and their smith machines...I have heard nothing but bad things about them so I guess I'm not really surprised haha. You're better off working with barbells and dumbells, and only using smith machines occasionaly.

Jordan

What is the trouble with smith machines if i might ask? is it because your not working as much muscles as you would for stabalizing a regular barbell? And maybe im overthinking the meal plan...I have tried using the meal planner on here but if you have taken a look at it for me to get all A's in the nutrition i need it seems like I would have to eat alot more...but perhaps i should give it a try! What do I have to lose....but weight of course!!!

Jacob,

The Smith Machine is a very useful piece of equipment. It is, however, best used by more advanced trainers with more years of lifting experience. The reason being is the Smith Machine works in a fixed plane so it removes all stabilizer muscles as well as forces your body to move in biomechanical way that could cause issues for some people. When you are just starting out, you need to maximize muscle engagement as well as activate stabilizer muscles to build size, strength, and symmetry. The Smith Machine does not facilitate this. Only free weight and compound exercises accomplish this.

John

wow!!! That is some useful information!!! Thank you very much I did not know that! I will have to move to free weights for maximum gains seeing how i dont think my gym will get a regular bench press equipment thank you again for great info!!

Yeah I wasn't saying avoid smith machines at all cost, as they are good. However, as John pointed out, barbells and dumbbells (free weights) should be used the most to work your stabilizers.

As for the meal planner, how much more food would you have to eat to get all A's? Would it put you in a massive caloric surplus? What sort of grades are you stuggling with the most? (e.g vitamins, potassium, fibre etc)

Jordan

adding the foods above to the meal plan gives me a tolal of: Total calories-1,560 which puts me at c-(according to the report card) Carbs-136 which puts me at F- protien-141which goves me an A fat-49 which also gives me an A sodium-F+ cholesterol-F+ saturated fat-B+ Fiber-F- omega 3-D- omega 6-C- B1 thiamin-C- B2-Riboflavin-A B3 Niacin-D+ B6 pyridoxine-A B9 Folate-F- B12 Cobalamin-A E Tucopherol-F- Magnesium-C- C Ascorbic acid-A Potassium-C- all other vitamins,calcium, Iron, copper, Zinc, phospurus, selenium are all A's

Smith Machines are awesome if you ask me. Like any tool, if you know how to use it properly but maybe more importantly when NOT to use it, it's a tremendous asset.

We have no lever hack-squat machines at our gym and I can only use the cable one in the trainer area if it's not busy. I use the Smith Machine to do them instead. Allows for quick weight changes and I very much dislike doing them with a barbell behind the legs from the floor because it's just not the same focus on the quads.

Like John pointed out, when the Smith is a topic of debate, stabilizer issues are pointed out. Sure, for a beginner that certainly applies. But if you're looking to get over a hurdle the Smith can be great. You can load it up and do the equivalent of pin-presses for chest or shoulder presses.

Lift Heavy, Lift Often!

Rick