Genetics And Training For Your Body Type

I have to admit, my inspiration for this chapter came about in a strange way. My friend was in a bind and being the wonderful guy that I am, i agreed to give him a hand at his nutrition store. It was a slow evening and the boredom was driving me crazy. I swear, it seemed like the clock was going backwards. I was just sitting there, peering into the halls of the deserted shopping mall when finally, in walked a customer. She was a rather large lady and ironically, she was munching on a bag of chips. Eating a bag of chips in a nutrition store, really?

She walked right over to the fat-burners and began analyzing the labels. Being in desperate need of some entertainment, I decided to strike up a conversation with her. I asked her about her goals and what she was looking for in a product. She informed me that she wanted to lose weight and perhaps being the bad salesperson that I am, I suggested making a healthy diet and an exercise routine the cornerstones of her program.

When I mentioned the dreaded E-word (exercise), she got this disappointed look on her face. Determined not to give up on her laziness, she looked back down at the bottle and said ” this will work too, right?”. “Nope” I replied without hesitation. She immediately questioned me and I rebottled by directing attention at the bag of chips she was holding. She giggled and informed me that her dietary habits weren’t the reason why she was struggling with her weight. She said she had “bad genetics”.

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Long story short, she bought the fat-burner and my writing slump was broken – for I had just come up with an idea for the final chapter of this book. Why is it that we are so quick to blame genetics for our failures? Surely they play a part in our athletic potential. I mean, we are not all created equally. Genetics are inherited by our parents, their parents, their grandparents’ parents – the list goes on. So clearly, genetics are an important factor to consider when it comes to our limitations.

But can they really be blamed for our failures? Can those with less-than-optimal genetics somehow manipulate their training regimen to counteract potential pitfalls? Before we can answer these questions, we should first analyze the pre-determined genetic factors that effect our strength and size potential.

Muscle Fibers

I’m going to assume that all of you who are reading this article have watched the summer Olympic games at some point in your lives. From your recollection, visualize both a marathon runner and a sprinter. Note the difference in builds between the two. I’m sure you pictured the distance runner to be a lanky guy wearing goofy “short-shorts” and the sprinter as a muscular athlete wearing a spandex body suit. In this case, their questionable outfits are about the only shared similarities between the two competitors. They are at complete opposite ends of the fiber type spectrum.

Common sense tells us that for both athletes to reach world-class levels, they were both genetically blessed for their given sport. If you were to perform a muscle biopsy on both runners, the results would illustrate a distinct difference in their individual fiber type make-ups. The endurance athlete is likely to have a high distribution of slow twitch muscle fibers while the sprinter would have a higher distribution of fast twitch fibers. For those of you who are unfamiliar with fiber type variations, here’s a breakdown of the differences..

Fast Twitch (Power) Fibers	“Middle of the Road” Fibers	Slow Twitch (Endurance) Fibers
(Type 2b)	(Type 2a)	(Type 1)
Highest Contractile Speed	High Contractile Speed	Slow Contractile Speed
Largest Motor Neuron Size	Large Motor Neuron Size	Small Motor Neuron Size
Highest Force Output	High Force Output	Low Force Output
White in Colour	White In Colour	Red In Colour
Low Capillary Density	High Capillary Density	High Capillary Density
Low Myoglobin Content	High Myoglobin Content	Highest Myoglobin Content
Quickest to Peak Tension	Quick to Peak Tension	Slow to Peak Tension

When analyzing the characteristics of fast twitch fibers, the high contractile speed and force output makes them ideal for speed and strength dominant activities. Similarly, when analyzing the capillary density and myoglobin content possessed by the slow twitch fibers, it becomes apparent that a high slow twitch distribution is desirable for those looking to excel in endurance activities.

The “middle of the road” fibers have the ability to adapt and mimic the characteristics of either fiber types. This adaptation gradually occurs in accordance with your type of training, whether it be strength or endurance based. Perhaps the most important factor for bodybuilders to consider is that slow twitch fibers don’t have the same growth potential as their fast twitch counterparts. Therefore, performing long durations of low intensity activity may trigger an undesirable shift in the “type 2a” fibers, causing them to take on slow twitch characteristics.

Okay, so fiber type distribution can be a major limitation or, in some cases, a gift. I’m not disputing that. But how many people does fiber type distribution actually hinder? Before immediately assuming that you got dealt a bad hand at the genetic table, you should keep in mind that only a small percentage of people a true “genetic freaks” with an extremely high dominance of either fast twitch or slow twitch fibers.
These are the people that can be spotted either running marathons or bench pressing 600lbs. The differences between the rest of us aren’t as drastic.

Determine Your Own Fiber Type Distribution

Determining your own fiber type distribution couldn’t be any easier. All you have to do is go grab a knife from your kitchen, carve out a tiny piece of your muscle and take it down to the lab to be analyzed. Voila, simple as that. Or, if your too wimpy for method number one, you can perform a 80% rep test.

Note: I should probably clarify that the point about the knife was clearly sarcarm just in case some whacko takes it literally. Anyway, back to the 80% rep test..

This method simply involves performing as many repetitions as you can with 80% of your 1 Rep Maximum. When performing this test, ensure that you are using correct form, using a controlled tempo and that you’ve gone through an appropriate warm up. Use the chart below to interpret your results.

1-3 Reps = Extreme Fast Twitch Dominance
4-6 Reps = Fast Twitch Very Dominant
7-10 Reps = Fast Twitch Dominant
11-13 Reps = Equal Ratio of Fast & Slow Twitch
14-17 Reps = Slow Twitch Dominant
18-21 Reps = Slow Twitch Very Dominant
21 & Over = Extreme Slow Twitch Dominance

Fiber Type Training

We now know that fast twitch fibers have a greater potential for strength and size development than their slow-twitch counterparts. Therefore, it only makes sense that our selected training mechanisms mimic these functions to ensure optimal stimulation. Since stimulation triggers adaptation, our training programs should incorporate any of the three methods discussed below. These techniques are the only ways to ensure fast-twitch fiber recruitment.

Training with maximal loads: When heavy loading is employed, we call upon all available muscle fibers to assist in the contraction – both slow twitch and fast twitch.

Increasing the speed of contraction: Using a sub-maximal load and exploding through the concentric phase of the movement will also activate the fast twitch muscle fibers. (Recall that the fast twitch fibers are activated through speed training).

Repeated repetitions with a sub-maximal load: Motor units, thus muscle fibers, are activated on an “as-needed” basis. As fibers fatigue, others are called upon. This goes on until all the AVAILABLE muscle fibers – both slow and fast twitch – have been utilized. Although we’re all different, it should be noted that over the years, certain body parts have evolved to having a higher distribution of either slow or fast twitch fibers – regardless of individualism.

For example, our calves (solius muscles) have adapted to all the low intensity walking that we do on a daily basis by adopting a higher slow-twitch fiber content. When training these troublesome slow-twitch dominated body parts, the rest intervals between sets should be reduced. This will effectively stimulate muscle growth by counteracting the effects of their increased capillary density.

On the other end of the spectrum, the muscle groups that are typically dominated by fast twitch fibers include the hamstrings and the traps. These muscle groups respond best to higher loading patters. The 80% rep test discussed above will give you an idea as to the fast twitch-to-slow twitch ratios within each body part.

Muscle Insertion Points

Unfortunately, I can’t remember the source of that quotation but it’s something that has always stuck out to me. Like everyone else, I had overlooked this simple concept. Of course, a lower insertion point makes for a more efficient lever (I can’t believe I hadn’t thought of this on my own). This was simple biomechanics.

If you suspect that you are “genetically challenged”, flex your bicep with your arm at a 90 degree angle and see how many fingers you can place in the gap between your flexed bicep and your forearm. A large space (3+ finger gap) indicates a high bicep insertion point.

In other words, it’s unlikely that you are ever going to be starring in your own production of the “gun-show”. Don’t get too discouraged though, you can still make improvements but you won’t reach a world class level for strength or size.

The calf region is yet another area that can be easily analyzed. Flex your calf with your foot dorsiflexed (toe towards knee) and note the insertion point. If it is located below the midpoint of your lower leg, you have a greater potential to develop strong muscular calves. So large in fact, that you can rightfully call them “cows” (ha..ha).

However, if your insertion point is located above the midpoint, your not so lucky. Unless you put in the extra effort, you’ll suffer from chicken leg syndrome and shorts will likely be your worst enemy. Your calf insertion point is thought to provide more information than just your lower leg potential.

In fact, according to strength coach Don Alessi, a high calf insertion point is typically an indicator of a narrowed shoulder span in men. This narrow shoulder span equates a decrease in the strength and size potential of the pectorals, upper traps, shoulder rotators and middle back fibers that originate from the shoulder joint.

So, in other words, if your chest is your best body part and development comes easy, it’s likely that your calves are the exact opposite. Likewise, those who are quick responders to calf training are likely to have a harder time building up the chest and upper torso. In both circumstances however, it is still possible to build an impressive physique.

In order to overcome your genetic setbacks, you will need to focus more time on your weak areas. Arnold Schwarzenegger is a perfect example. He was always known for his outstanding chest development. Coincidently, his weakness was in direct correlation with the theory discussed above – his calves were his lagging body part.

Rather than being discouraged, the six time Mr. Olympia winner grinded out set after set in attempts to bring his calves up to par. Not only did he accomplish his goal, but he was able to build some of the best calves that the bodybuilding world has ever seen.

Take his story into consideration the next time you’re tempted to blame your unfavourable genetics for not achieving your goals. All obstacles can be overcome providing that your willing to put in the work. Profiled below are some training tips for the two different frames associated with calf-insertion points.

V-Frame

People with high calf insertion points struggle with calf development but tend to have wider shoulders than most. Therefore, the main focus should be on adding upper body thickness. This can be accomplished by incorporating compound push/pull movements. (Ex. Bench Press & Dumbbell Rows). Compound movements such as squats and leg presses should be the fundamental exercises for leg development. As for the troublesome calf region, volume is key. A high training volume is frequently associated with hypertrophy (muscle growth). This means that you should perform lots of sets which target both the solius and the gastrocnemius muscles. Rest between sets of calf work should also be limited to 45 seconds.

A-Frame

The main challenge for A-framers is adding width to their upper bodies. In order to accomplish this, your focus needs to be on lat and medial deltoid training.

Performing a variety of lateral raises and overhead presses while alternating the exercise angle is key for shoulder development. The lats, which contribute to the desirable V-look, should be trained using a variety of rows, chins, pull-downs and pullovers.

Body Types

Possibly the most publicized body type classifications are the endomorph, mesomorph and the ectomorph. I must clarify however, your body type is not a limiting factor in the achievement of your goals. Through proper training and nutrition, metabolic rates and lean body mass can both be increased. Certain body types may require a slightly different approach to training.

Also, body types can sometimes be a good indicator as to the pre-determined genetic factors discussed above. For example, mesomorphs typically have a higher fast twitch muscle fiber distribution than ectomorphic individuals etc. Profiled below are the body type descriptions along with training and nutritional tactics that will optimize results for each.

Endomorph

Size & Strength Potential = 4/5
Weight Management = 2/5

The endomorphic population tend to be more prone to weight gain due to a lower metabolic rate. Their rounded physique and medium bone structure gives them an undesirable pear-shaped appearance. Unfortunately for the endomorphs, they have to closely monitor their caloric intake and their leeway with cheat meals is limited. On a positive note, an endomorph’s grocery bill is a lot less than our next body type – the ectomorph.

Ectomorph

Size & Strength Potential = 2/5
Weight Management = 5/5

Ectomorphs are true hard-gainers. These are the people that can eat everything in sight and not gain a pound. While this is highly desirable for staying lean, it makes it quite difficult for this population segment to gain weight – whether it be muscle or fat. This is due to the fact that their metabolic rates are constantly on high. If size and strength gains are the primary goals, cardiovascular training should be minimized to conserve the excess calories for muscle growth and repair. Ectomorphs can typically benefit by ingesting a calorie dense weight gain powder in addition to frequent meals.

Mesomorph

Size & Strength Potential = 5/5
Weight Management = 3/5

Mesomorphs are seemingly the winners in the body type lottery. Their thick bone structure and wide shoulders allow them to utilize heavy loading throughout their training sessions. As the name indicates, they are naturally muscular and have medium to low body fat levels. A mesomorphs metabolic rate is somewhere in between the above two body-type classifications.

Very rarely in today’s society is someone a complete mesomorph, endomorph or ectomorph. Rather, most people have characteristics that resemble two of the classifications. In the past, heavy emphasis was placed in body type training methods but these theories are now outdated. Through the implementation of

challenging training parameters and logical nutrition, it is possible for the majority of the population to make gains – regardless of their body type.

Conclusion

Without a doubt, genetic factors effect ones size and strength potential. After all, nobody is created equally. However, after analyzing the statistics, the playing field is relatively even with only a small minority being the exceptions. Everyone else has the potential for major improvements providing they utilize a scientifically sound training and nutritional program. Hopefully the information provided above will not only help you identify your weaknesses, but help you determine a precise method of attack to overcome your potential genetic setbacks.