Bulking In Weight Training

It seems that whenever someone writes an article about bulking (a diet program

geared towards gaining muscle mass), it is directed either to ectomorphs or mesomorphs,

but completely ignores endomorphs. Why does this matter? Because the common

strategies for gaining muscle mass written for ectomorphs or mesomorphs are not optimal

for endomorphs. This is due to physiological and metabolic differences between these

three phenotypes.

The simplistic distinction between the three different phenotypes when it comes to

body composition changes is:

Ð'* EctomorphÐ'--naturally skinny and has a hard time gaining weight (both muscle

and fat).

Ð'* MesomorphÐ'--naturally built and has the tendency to gain weight easy but can

also lose weight fairly easy.

Ð'* EndomorphÐ'--naturally heavy and has an easy time gaining weight (more so fat

than muscle) and a hard time losing it.

If an endomorph was to follow the same "hardgainer" diet that is prescribed to an

ectomorph they would definitely gain weight, but it would be a lot of fat. Endomorphs

need to find a dietary balance that allows them to gain strength and lean mass without

adding a ton of fat.

I would also like to state that I do not like the term "bulking" diet. Some

bodybuilders feel that they need to eat everything in sight to gain weight while bulking. I

do not agree with that approach. Instead, I prefer to call a diet geared towards gaining

muscle a "lean mass" diet. One's body weight can be divided into two basic groups, fat

mass and lean mass. Fat mass includes one's body fat stores (adipose tissue) while lean

mass includes skeletal muscle, bone, and other organs.

When a bodybuilder eats a hypercaloric diet, their goal is not just to gain weight,

which could be both fat and lean mass, but rather to gain LEAN MASS. The strategies

outlined in this book will help endomorphs gain lean mass, not fat mass.

I want to note that throughout this book when I talk about endomorphs I am

referring to a person's natural phenotype and genetic make-up, not someone who is

overweight or obese simply due to years of a sedentary lifestyle and overeating. This

book will discuss the physiological and metabolic causes underlying why some people

gain fat easier than others and key dietary and exercise strategies endomorphs can

incorporate to keep their bulking gains LEAN.

The term phenotype is defined as "The observable physical or biochemical

characteristics of an organism, as determined by both genetic makeup and environmental

influences." (dictionary.com). Ones body type/structure can be placed in three

phenotypes:

Ð'* EctomorphÐ'--Naturally skinny, narrow bone structure, has a hard time gaining

weight

Ð'* MesomorphÐ'--Naturally built, broad shoulders, can gain or lose weight relatively

equally

Ð'* EndomorphÐ'--Naturally heavy, wide bone structure, gains weight easily

There is a clear visible physical distinction between the three phenotypes, but what is not

visible and often ignored is the biochemical and metabolic differences between the three

phenotypes.

I'm sure everyone has a friend that seems to have the ability to eat endless

amounts of junk food and never gain an ounce of fat. On the other hand, you may feel

like you gain fat just from smelling cake or pizza. Why is your friend able to pig out and

not add weight while you gain weight so easily? It all comes down to the biochemical

make-up of your body.

One's biochemical make-up refers to the cumulative sum of all of its metabolic

processes. Examples of such processes in reference to gaining fat include:

Ð'* LipolysisÐ'--The release of fat in the form of fatty acids from adipose tissue (fat

cells).

Ð'* LipogenesisÐ'--The storage of fatty acids and accumulation of fat in adipose tissue.

Ð'* De Novo LipogenesisÐ'--The formation of fat from non-fat sources, specifically

acetyl CoA (i.e. carbohydrates).

Ð'* Fat OxidationÐ'--The burning of fatty acids to obtain energy.

These four processes are all involved in regulating fat loss and gaining fat and are

controlled by a host of other processes, which all work together to maintain a balance of

homeostasis.

In order to create a diet that allows an endomorph to gain lean mass while keeping

fat gains to a minimum, one must understand the principle metabolic reasons that cause

endomorphs to gain fat: insulin sensitivity and nutrient partitioning.

In order for a cell to acquire nutrients to use in energy