Whether you’re short, tall, round, or square, the training required to build muscle doesn’t change much: progress all comes down to good form and consistency.
However, genetics can play a role in determining what nutritional strategy will get you optimal results.
If you’re building muscle with Centr Power, the program will help you calculate your additional calorie requirements with the widely-used Harris-Benedict equation. This has long been the starting point for Power program designers Chris Hemsworth and personal trainer Luke Zocchi. (You will find it in the Nutrition Handbook for your training level: Beginner, Intermediate or Advanced)
The equation takes into account your total daily energy expenditure (TDEE) as well as your somatotype – or body type. While somatotypes are generalizations (your body type may fall somewhere in between), we can use these genetic characteristics to have a useful conversation about how to best approach your meal plan.
We turned to Advanced Sports Dietitian Lisa Middleton to help match your body characteristics with nutritional know-how.
You are: naturally muscular (mesomorph)
If bulking up is your goal, you’re in pole position – you’re likely to find it easier to gain muscle than others.
“People who are naturally muscular can sometimes get away with fluctuations in nutrition and still see results,” says Lisa.
But that doesn’t mean you should skip meals or stick to an all-burger diet. “Adequate protein and calories are still essential – relying on genetics alone won’t get you to where you want to be.”
If you find it difficult to gain weight, try adding more nutritious snacks to your daily menu – our High Protein Spicy Tuna Bites are a tasty place to start.
You are: naturally lean (ectomorph)
We can’t all be Captain America – some of us are more pre-experiment Steve Rogers. If this sounds about right for you, chances are you find it hard to gain muscle. But don’t give up!
“People who are naturally quite lean often have a high metabolism, so they may find adding muscle more challenging,” says Lisa. “To gain muscle, you will need a higher calorie intake and regular eating spaced over time.”
Finding the level of increased calorie intake that is right for you will take a bit of trial and error.
The Centr meal plan gives you a base for a muscle-building menu – from there you could start by dotting a couple of extra snacks throughout your day, or making one main meal a double serving.
You: naturally hold body fat (endomorph)
If you tend to hold more body fat, you’re likely to gain muscle quickly when you start weight training! But there’s a catch: you may gain body fat, too. If this problem has plagued your muscle building plans, Lisa suggests taking a staged approach to your nutrition and training.
“People who naturally hold more body fat may not need such high-calorie intake and may need to adjust their training program over time – adding more cardio exercise to burn energy and decrease body fat. It’s important that you’re focused on your nutrition.”
This means monitoring your intake and how your body responds (energy, performance, results) and making sure you’re still ticking all the nutritional boxes even if you’re eating fewer calories overall.
If you do take on cardio in addition to weight training in order to shift body fat, it’s crucial that you don’t overdo it. Overtraining can result in injury, which is going to make it hard to exercise at all – there goes your consistency and your gains. Listen to your body and, if you need more guidance, consult with a sports dietitian or trainer.
The other genetic factor: sex
Your sex can have a big impact on how you approach building muscle.
“Whether male or female, the nutrition principles when training to build muscle apply equally,” explains Lisa.
“The main difference will be the volume of food intake and potential results. Genetically, females have a different hormone set and body structure, which can make it more challenging to gain significant muscle mass compared to males.”
Check out our comprehensive guide to the different factors (like menstruation and menopause) that can impact your results.
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