| No matter who you are, I believe that you can build | | | | type spectrum. Endomorphs tend to have rounded or |
| thickly muscled and chiseled biceps regardless of your | | | | “stocky” bodies with a slower metabolism |
| size or body weight. Having said this, the fact | | | | that makes it easy for them to gain muscle. |
| remains that not all of us have the genetic potential | | | | Unfortunately, this slow metabolism also means that |
| to become Mr. Olympia (and most of us probably | | | | endomorphs can get fat very easily. Endomorphs are |
| don’t want that much development anyway). | | | | particularly well-suited for powerlifting movements, |
| The exact role of genetics in bodybuilding is not fully | | | | but their tendency to hold on to calories makes |
| understood. One thing is certain – you’ve got | | | | high-repetition and cardiovascular training critical to |
| to train smart to maximize whatever genetic | | | | their ability to achieve superior muscular shape and |
| potential you have to build massive, well-defined | | | | definition. |
| biceps. | | | | In between the ectomporhic and endomorphic body |
| Some people use “bad genetics” as a | | | | types is the mesomorph. Mesomorphs tend to have |
| convenient excuse for quitting their training programs | | | | a naturally strong, balanced and athletic physique with |
| when they fail to see quick results. Don’t fall into | | | | an ability to gain and display muscle much more easily |
| this trap. You must remember to set your own goals | | | | than the other body types (think NFL linebackers or |
| and work to achieve them without comparing | | | | world class sprinters). Although mesomorphs have a |
| yourself to anyone else. Besides, how can you know | | | | higher metabolism than endomorphs, they don’t |
| what your genetic potential actually is until | | | | have the ectomporhic ability to naturally burn calories |
| you’ve spent every effort and tried every | | | | and must therefore carefully monitor their food |
| available workout to maximize it? | | | | intake to avoid getting fat. |
| Regardless of your genetic makeup, most of your | | | | While pure ectomorphs, endomorphs and |
| biceps building success will depend upon the | | | | mesomorphs theoretically exist, the reality is that |
| consistency and technical aspects of your training and | | | | most people have mixed body types (e.g., |
| proper nutrition. Moreover, you should understand | | | | “mesomorph-endomorph”). When it comes |
| that not every workout is going to deliver your | | | | to training in a way that best fits your body type, |
| desired results because there is no single exercise or | | | | there are subtle but important differences depending |
| workout plan that works for everyone. Depending on | | | | on whether you’re primarily an ectomorph, |
| your body type and genetic abilities, some workouts | | | | endomorph or mesomorph. If you’re mostly |
| will give you great results, some will work only | | | | ectomorphic, you should emphasize low repetition |
| modestly and others won’t work for you at all. | | | | mass building techniques with extended training |
| Biceps Training To Fit Your Body Type | | | | intervals that minimize cardiovascular exercise. |
| To maximize your genetic potential to build big, | | | | On the other hand, if you’re primarily |
| muscular biceps you’ve got to understand your | | | | endormorphic you should emphasize high repetition |
| body type. In purest terms, the human body comes | | | | training cycles with extended intervals that regularly |
| in three physiological forms: ectomorphic, | | | | include high intensity cardiovascular workouts. Finally, |
| endomorphic and mesomorphic. An ectomorph is the | | | | if you’re mostly mesomorphic your biceps should |
| typical “hard gainer” who has general | | | | respond well to both low and high repetition training |
| difficulty in gaining weight, especially muscle mass. | | | | with moderate amounts of high intensity |
| Ectomorphs are usually tall with long, lean limbs, | | | | cardiovascular training for enhanced muscularity. The |
| narrow shoulders and a relatively fragile bone | | | | bottom line is that you must work with whatever |
| structure. Ectomorphs also tend to have a high | | | | genetic potential you have to build the big, muscular |
| metabolism that causes the calorie burn that can eat | | | | biceps that you desire. And you’ll never reach |
| into protein stores needed to build muscle after a | | | | that potential if you quit too soon because of |
| workout. | | | | “bad genetics. |
| Endomorphs are at the opposite end of the body | | | | |