As an ectomorph I try to gain weight during build blocks by eating crazy amounts of food. I never actually gain any weight but makes me recover really fast.
There is so much wrong in this video...eeek. Holy cow this is the classic example of knowing just enough to be dangerous... Anyone interested in the actual science read/listen to Andy Galpin PhD
I find one of the biggest downsides of being an ectomorph, besides the lack of sprint is the bonk.. an overactive metabolism can deplete the sugar then fat stores at a frightening rate
I wonder how much of this has to do with eating habits because I find a lot of people who identify as ectomorphs or "hardgainers" don't actually eat as much as they think they do. If you've ever tried to run somewhere wearing a weighted vest you can almost feel your femurs bending under that added weight, it has to necessarily develop girth from the added load, phenotypes in that way are a self perpetuated environment-driven phenomenon and not so much a genetic one. But neil is absolutely right in that your body is more at risk of catabolizing its own muscles during exercise, this is simultaneously the reason why mesomorphs and endomorphs carry more muscle. They don't have to walk that fine line between anabolic and catabolic, they have fat stores to draw from.
Interesting theory about post-workout protein being so important for ectomorphs like myself. I'd love to know if research has shown that to be true. I'm always more concerned about getting enough carbs post-workout along with SOME protein rather than focusing primarily on protein, as I always thought that replenishing glycogen stores was more important.
I used to listen and watch a lot of bodybuilder content, to whom musclemass and gainz are very important. If person isn't doing very strick intermittent fasting protocols (6hour feeding window) usually there is no lack of amino-acids in blood. If there is somewhat even distribution of protein thru out the day in 12hour window it shouldn't be a problem. That's the key: Even distribution thru out the day. So if there is need to have massive amount of protein after training there is some issue with overall eating habits. With cyclists and endurance sports people much more glaring issue is that they just don't eat enough, or balanced enough. 10-20 years of low protein&fat diets and wish to remain light and skinny form certain habits and points-of-views which seem absurd to outsiders. One of these is the claim that they are not able to put on muscle and strength... There is old adage in strength sports that if you are not getting stronger or growing you are not eating enough. To get more muscle you have to get more fat, and we all know how endurance athletes fear of gaining fat. So they don't really ever gain muscle. Sure there are people who are not as "gifted" in putting on muscle, but even those guys can get quite a deal of it. SSD Abel is one of RUclipsrs who got really shitty genes at building muscle. He is still muscular as hell, drug free as far as i'm aware.
@@Second247 "Even distribution thru out the day." Wisdom and common sense say you are probably right. It's never a good idea to go excessive on anything.
Love to see something like this for endomorphs. Like Neil says, i look at the fridge and i can easily gain 2kg - even more if i actually eat something. Fear that the only way out for me is a simple calories in vs calories out equation and then look at the Steph Cronin videos to balance things
hello, fellow ectomorph here. is there any chance you can get deeper into the topic of protein intake? 'loads more than you think' sounds a bit unspecific to me :( i'm around 1.87m and my weight always hovered around the 57kg since my teens. i already had the suspicion that my protein intake was/is too low until now since i followed the 'normal person' recommendations. so double/triple the amount now? thought at some point all the protein wouldnt be taken in by the body. is there validated research regarding ectomorphs and protein intake?
Wow, this is fascinating! As someone who is 5’8” and stocky (think Kristen Blummenfelt), it’d be much appreciated to have a similar video for those with the opposite body type.
I used to fight in the ring (thai boxing, karate, mma) I never had problems against ectomorphs because despite of their speed, they could hit strong but never like a train. When I started cycling, about 4 years ago, I started fearing the slim/skinny types like never happened before. This is of course somehow theoretical because there are monsters of all forms in so many different sports but it is like that, in the speed context sports, weight will play a major role in Kj/acceleration and climb of any sort.
I’m one for sure. I was actually able to gain some muscle mass when I was in my late 20’s by lifting heavy weight with less reps but only when I stopped doing anything else. Absolutely no cycling. I’m back to cycling now and at my high school weight.
We have former pro rider that comes out occasionally to our Saturday group rides. He is fat as f- and is not in any sort of athletic shape at all. Towards the end of our rides, the speed ramps up till we arrive at the next town and he is consistently dropping everyone, even elite amateur riders. He just has the ability to suffer like nobody else.
A true former pro will also have tons of muscle memory and ability left over from a large amount of time doing elite riding. My mate is the same way. He won't ride for months, then comes out and crushes everyone on a climb.
Mesomorph is definitely not "the other end of the spectrum" it's mid point where the physique is more triangular (unlike beanpole ectos)...The true other end is where I have been all my life-I'm definitely Endomorph...short, stocky, prone to being heavy but also damn strong.... about to turn 55 just took 26th place out of over 2,182 by weight (90kg and 1m 70cm) on a local sprint challenge on Strava and beaten a lot of "local heroes"....by age, that's 43rd from 3,563.....ok not top 10 but considering I only started cycling seriously 15 months ago when I put down the bottle for good can't really ask for better!!! (Yeah, I'm working on the weight because obviously going uphill is my achilles heel!)
I'm def on the other end from you. I have muscle mass in shoulders and chest and it's easy. I recently dove into losing weight and picked up cycling to help me and after buying a road bike (and watching tons of your videos), I have rode 600mi in about 35 days. But my calves are looking WILD. Making lots of guys who workout calves a lot very jealous 😂 But I will never get to the endurance of a ectomorph. But my bursts for climbing? I can put the power down.
I'm in the same camp as you. My 20 min effort is relatively low, ~200-220. But my sprint is very high for that ftp, ~1100. However, I do struggle massively to lose weight, so at 165cm at ~76kg I'm pudgy in the stomach, large in the legs.
Any other ecto/mesomorphs feel like they’re performing this sport with a built in handicap compared to ectomorphs? I have a friend who trains less than half as hard as I do but who weighs 50 pounds less than me. He drops me like I’m standing still any time the gradient goes over 5%
interesting about the protein intake after hard ride, i'll try that. i'm a 180cm - 57kg, with only 2 years of cycling and sports in general. thank you for the vids.
That was terrific. Love the levity. Hope I find a blog on Mesomorph. I'm a cross btwn a meso and an endo. I don't need muscle mass, plenty of it. But I so much as look at a piece of pecan pie... on goes 3kg. I'm an old 70 yr old (low carb'r) bloke, spent high school playing football or in the weight room. An ER doctor looked at my x-rays and explained, he'd never seen bones as heavy as mine for a 25yr old. (bike accident.) Really enjoy your blogs here on RCA.
Broscience!!!!!!: Somatotype is a highly disputed taxonomy developed in the 1940s by the American psychologist William Herbert Sheldon to categorize the human physique according to the relative contribution of three fundamental elements which he termed somatotypes, classified by him as ectomorphic, mesomorphic, and endomorphic.
interesting facts! ...surprisingly the proportions of my body are the prototype of an ectomorph (very long arms, very short torso, extreme long legs - my inseam length is 50% of my height!), but my metabolism is totally different from what Neill is describing here... fascinating!
As an ectomorph I always worked in the gym to gain strength and while sometimes I didn't see measurable numbers on the scale my muscles did respond by being able to push my leg press to nearly 3x my bodyweight maxing out close to 400 lbs @ 140 lb body weight. That being said my aerobic capacity was what I always felt was my most limiting factor. I think at my peak I was doing something around 250w for an hour which I had always had a goal to reach 300w maybe it would be possible with better recovery and more Z2 work. Here is to hoping!
This is not science! Constitutional psychology is a theory developed by Sheldon in the 1940s, which attempted to associate his somatotype classifications with human temperament types.[4][5] The foundation of these ideas originated with Francis Galton and eugenics.[
This is bad bruh: Sheldon's ideas that body type was an indicator of temperament, moral character or potential - while popular in an atmosphere accepting of the theories of eugenics - were later disputed.[2][31]
As someone whose metabolism allows me to wake up and ride for hours without food, and who weighed 63 kg in 3rd grade, it's hard to watch this and remain convinced that ectomorphs and I are really part of the same species. 😂
Are these ecto/ endo/ mesomorph classifications not pseudoscience? Citations needed for these metabolism/ catabolism claims! Low carb high protein, no shit you dont gain muscle. 🤦
This was fascinating. I cycled competitively as a kid and was extremely thin (about 67kg at 6ft 5"). Due to injury I left cycling for 17 years and did taekwondo and then strongman competitively. I got up to 131kg at 6ft 8" but my stomach essentially shut down due to the forced feeding. I very quickly dropped 20kg, and have spent most of the intervening 15 years between 102-120kg (high points being returns to the gym). I'm now 15 months back on the bike, 1000km a month and as fit as I was as a kid. My weight is very slowly creeping down (starting at 110kg, now 103kg) and I reckon I'll end up at 95kg with extremely low bodyfat. Remember, I'm 6ft 8"! I am not sure where I fit into the spectrum. My metabolism is extremely fast if I'm exercising. 6000kcal a day is normal. 8000kcal on big exertion days. If I go to the gym, I can gain muscle really quickly, but the moment I stop, I lose it. As soon as I stop exercising (within 10 days or so), my metabolism slows to almost nothing. I too am a rubbish sprinter, but sustained 2-5 minute efforts suit me well. I obviously don't climb especially well due to my weight, but I'm also not terrible on hills. Either way, great video and I've subscribed to the channel 😁
Nice one! Well that explains a few things although my sprint is my strong suit. What kinds of protein are you talking? Do protein powders help? I'm around 63-64kg and hoping for the 1000w too 😀 although I have a good few years on you.
What is the best way to get a decent bike fit when you have long legs and a short torso? I seem to size down massively to avoid getting stretched out but end up with loads of seat post. Is there a better way?
Thanks for making this one, guys. As a 183cm 63kg guy with abysmal power, I've been trying to up my protein to help. It hasn't done a lot for me yet, but I may just need to up it even more.
Does Neil enjoy eating? A weird pattern I'm noticing amongst my ectomorph friends is that they don't really care about food, it's an afterthought; they eat when they're hungry, and it's usually bland because they don't care that much. I, on the other hand, who can put on a visceral gut or muscle easily, almost live to eat.
great insight! didn't know there was a term for my type of human. I'm an ectomorph currently working on my diet and it is SO HARD to eat that much! I'm inhaling a buffet and still am hungry a few hours later
(a) what do you mean by "a lot of protein"? 1 gram per kilogram of body weight? 10 grams? 100 grams?? (b) how did you determine that your body undergoes catalysis? (c) how did you determine that you gained a kilo of muscle and not fat? The video was interesting but left out a LOT of information.
Racers need to do leg weights 6 days a week. Problem is they do the programs built for weightlifters, instead of endurance athletes (I’m not talking about “more reps”). I do 5-6 days a week in legs, with minimal/none DOM’s, more endurance. I only need a half hour on legs.
If you eat in a 200+ calorie surplus everyday it would be impossible for you not to gain weight and that includes muscle mass. Most people who say it's impossible for them to gain weight and strength just don't realise that they're not eating enough.
You underestimate the power of a high metabolism.. I can put an ‘all you can eat restaurant’ out of business.. it just passes through me the next day..
@@Second247 sorry, but disagree.. calories in vs calories out is what clueless diet spruikers have been preaching for years.. incorrectly. There’s too many variables. For example, each persons metabolic rate is completely different.. another interesting variable is calorie consumption of the brain.. each persons brain burns through 300 calories per day at rest.. add another 200 calories if working/studying hard.. no exercise required.
@@Oakpathetics Note one word: Surplus. That's nutriotional 101 backed up by science and all the jazz. Individual burn rates vary but suplus reigns surpreme.
I recognized myself in this. I'm relieved to know that I am not just a hard gainer type monster. Yet I also have avantages. Thank you for the vidéo. Helped le a lot...
Dear Neil, Mitochondria can Change based on how much fat and glycogen you eat. Bulk Up Hit the weights and slowly gain fat. bigger BMI. More Belly fat and Ur muscles will fill Out more with sugar and ATP ready to give you The Energy you need. Try a slow Bulk. Not dirty. Higher fat Higher carbs. -best wishes to your Training
Yo @roadcyclingacademy6476 and @CamNicholls the clip at 8:16 where Neill has the Bont shoe with a mid-foot-cycling adapter on it ... Which video is that from? Thanks!
57kg - 167cm tall, short body long arms and legs, have never been heavier than 60kg in my life now 51 years old. I can eat enormous amounts of carbs without weight gain, very interesting about protein as after a big ride or just a busy few days on the bike I crave stuff like eggs and cheese like crazy but don’t like to much meat particularly red meat as I find it’s just sits there and makes me feel bloated and difficult to digest, and yes eventually get rid of. Thanks for this it answers a few questions as to what I need to eat as regards recovery particularly as I am now in n the geriatric side of the cycling demographic.
I'm really weird apparently. Ecto, 68kg for 193cm, that's as lean as it gets. I have a 1250w sprint without trainint it tho, which is not too bad for my level.
All my life experience, in sports, jobs, mmorpg and etc, said that first off all u should work on ur strong sides, as hard as possible, and reduce ur weakness and than u became all-around stronger.
agree! mesomorph body type gain weight easily and endomorph body type have softer bodies with curves having wide waist and hips. ectomorph bodies are really perfect for cycling
Get it Neil, I can see your arms are definitely bigger. I never saw your legs really before. Awesome on the improvement in the sprint. Front squats too me from 1300 to almost 1600.
@@enigma1000 it is for 198cm when i was racing full time 25 years ago, I weighed 75kg. Figure your average 177cm tall rider weights 70kg - i'm proportional to an average size rider/weight
I'm curious how the long limbs plays into the lever effect with your arms. Because you see ectos cranking their noodle arms on summit finishes vs meaters in the drops on sprint finishes.
it takes a lot of protein to build muscle, like 3.5-4g per kg of body weight per day. 0.8-1g/kg is the FDA recommendation in order to not lose muscle mass as a non athletic person. Ectomorphs over-appreciate the amount of food they eat, any gym personal trainer can confirm that any day of the week. Ectomorphs with a truly hellish metabolism as he described here (training hard and eating correctly yet still not gaining at a normal rate) are extremely rare.
The thing is for us ectos is that compared to "normal" what we have to go through to gain decent muscle and weight feels crazy to us in terms of how much extra food and protein we have to eat. It's nuts. And not only that, but as soon as I stop doing that I'm back down in weight and size in like 4 weeks. LOL
@@Windband1 I'm a meso but I've trained with an ecto close fried of mine for about 10 years. We built muscle at the same rate when the protein intake was on point. We were not the same size of course but lean muscle build rate was the same percentage. The muscle loss happens at the same rate as well, it looks worse for ectos as they have less to begin with. It's not the build rate which puts an ecto into a deficit it's the base amount you start with as you can't catch up to a meso if both of you are bulking, unless you're on juice.
I've been an ectomorph untill I reached the age of 23 and started working. I quit all sports for 1 year and gained 13 kg. I went from 68kg to 81kg for 179cm. Can't change my long limbs and short torso, but since growing fat at that age, it's been easier to put on muscle. I lost all the weight again years later and managed to put out 1495watts peak power at 67 kg when I was on a track sprinting program. Now back to 75 kg and look more like a meso-endomorph type than an endomorph lol
I think with time, ectomorphs running on too many carbs and eating at every 2 hrs, pre-diabetes and/or visceral fat will catch up with us. That was my experience. Went low-carb/keto, and started going to the gym too.
188cm 80kg, long limbs and torso. Took 18 months off bike and had coach at powerlifting gym eating and lifting. Weight went to 90kg, back riding, after 6 weeks back to 81kgs. 🤦
for this sport you can be king!! I am an mesomorph, I did what you did you described here and still am as heavy as a fat bull... any little climb demands me to double the power vs my ectomorph friend and, I am not even tall like you are, so, basically i am overweight for my height by cant drop weight.
Id listen to Neil read the back of a cereal box. Legend.
Good idea
I don’t think you understand the meaning of this saying, bud.
@@Edmond347 yes we do, you little legend.
you are so right 😀
😂😂😂😂
It would be interesting to see a vid like this about being a mesomorph
As an ectomorph I try to gain weight during build blocks by eating crazy amounts of food. I never actually gain any weight but makes me recover really fast.
Can you quantify "very large amounts" of protein? Do you do a gram per kilo, or more?
Great Vid. Looking forward to Neil talking about the other body types 😊
I felt personally attacked when he mentioned people who gain weight by looking sideways at a burrito
Yes I'd love that too!
There is so much wrong in this video...eeek.
Holy cow this is the classic example of knowing just enough to be dangerous...
Anyone interested in the actual science read/listen to Andy Galpin PhD
I find one of the biggest downsides of being an ectomorph, besides the lack of sprint is the bonk.. an overactive metabolism can deplete the sugar then fat stores at a frightening rate
go low-carb/keto and you'll be amazed - I went through the switch and never bonked again
@@ebigarellaHow do you go with repeated high intensity efforts though?
@@discbrakefanon keto you dont have anything high end. This ectomorph and metabolism claims are pseudoscience.
I wonder how much of this has to do with eating habits because I find a lot of people who identify as ectomorphs or "hardgainers" don't actually eat as much as they think they do. If you've ever tried to run somewhere wearing a weighted vest you can almost feel your femurs bending under that added weight, it has to necessarily develop girth from the added load, phenotypes in that way are a self perpetuated environment-driven phenomenon and not so much a genetic one. But neil is absolutely right in that your body is more at risk of catabolizing its own muscles during exercise, this is simultaneously the reason why mesomorphs and endomorphs carry more muscle. They don't have to walk that fine line between anabolic and catabolic, they have fat stores to draw from.
Tren and test 500mg -1000mg a week you will be same body fat but about 85kg in due time.
Interesting theory about post-workout protein being so important for ectomorphs like myself. I'd love to know if research has shown that to be true. I'm always more concerned about getting enough carbs post-workout along with SOME protein rather than focusing primarily on protein, as I always thought that replenishing glycogen stores was more important.
all macros go up not just one. it may make too much sense for some ppl to realize it
I used to listen and watch a lot of bodybuilder content, to whom musclemass and gainz are very important. If person isn't doing very strick intermittent fasting protocols (6hour feeding window) usually there is no lack of amino-acids in blood. If there is somewhat even distribution of protein thru out the day in 12hour window it shouldn't be a problem. That's the key: Even distribution thru out the day.
So if there is need to have massive amount of protein after training there is some issue with overall eating habits.
With cyclists and endurance sports people much more glaring issue is that they just don't eat enough, or balanced enough. 10-20 years of low protein&fat diets and wish to remain light and skinny form certain habits and points-of-views which seem absurd to outsiders. One of these is the claim that they are not able to put on muscle and strength... There is old adage in strength sports that if you are not getting stronger or growing you are not eating enough. To get more muscle you have to get more fat, and we all know how endurance athletes fear of gaining fat. So they don't really ever gain muscle.
Sure there are people who are not as "gifted" in putting on muscle, but even those guys can get quite a deal of it. SSD Abel is one of RUclipsrs who got really shitty genes at building muscle. He is still muscular as hell, drug free as far as i'm aware.
Golden window for protein is bunk. It is real for carbs. There is so much wrong with this video
@@jamiesuttoyes, lots of broscience. A shame. Citations needed!
@@Second247
"Even distribution thru out the day."
Wisdom and common sense say you are probably right. It's never a good idea to go excessive on anything.
Love to see something like this for endomorphs. Like Neil says, i look at the fridge and i can easily gain 2kg - even more if i actually eat something. Fear that the only way out for me is a simple calories in vs calories out equation and then look at the Steph Cronin videos to balance things
I wonder how you would fit someone with short legs, looong torso, short arms.
hello, fellow ectomorph here. is there any chance you can get deeper into the topic of protein intake? 'loads more than you think' sounds a bit unspecific to me :(
i'm around 1.87m and my weight always hovered around the 57kg since my teens.
i already had the suspicion that my protein intake was/is too low until now since i followed the 'normal person' recommendations. so double/triple the amount now? thought at some point all the protein wouldnt be taken in by the body.
is there validated research regarding ectomorphs and protein intake?
Wow, this is fascinating! As someone who is 5’8” and stocky (think Kristen Blummenfelt), it’d be much appreciated to have a similar video for those with the opposite body type.
Im definitely an Endomorph. I look at carbs and feel the weight gains😂. So hard to get below 20% bodyfat
Same here. But my sprint is good.
@@BeyReaper all i identify as because i cant climb🤣
Carbs dont readily turn to fat. Storing fat as fat is easy
I used to fight in the ring (thai boxing, karate, mma) I never had problems against ectomorphs because despite of their speed, they could hit strong but never like a train. When I started cycling, about 4 years ago, I started fearing the slim/skinny types like never happened before.
This is of course somehow theoretical because there are monsters of all forms in so many different sports but it is like that, in the speed context sports, weight will play a major role in Kj/acceleration and climb of any sort.
I’m one for sure.
I was actually able to gain some muscle mass when I was in my late 20’s by lifting heavy weight with less reps but only when I stopped doing anything else. Absolutely no cycling. I’m back to cycling now and at my high school weight.
Aussies look good in yellow.... Congrats!
Don’t forget the endomorphs, people who were told they were too fat to be a success at cycle racing like Eddy Merckx and Mark Cavendish to name two :)
I'd listen to Neil narrate audiobooks
Ectomorph, Endomorph, Mesomorph, and the Absolute Unit
We have former pro rider that comes out occasionally to our Saturday group rides. He is fat as f- and is not in any sort of athletic shape at all. Towards the end of our rides, the speed ramps up till we arrive at the next town and he is consistently dropping everyone, even elite amateur riders. He just has the ability to suffer like nobody else.
A true former pro will also have tons of muscle memory and ability left over from a large amount of time doing elite riding. My mate is the same way. He won't ride for months, then comes out and crushes everyone on a climb.
Mesomorph is definitely not "the other end of the spectrum" it's mid point where the physique is more triangular (unlike beanpole ectos)...The true other end is where I have been all my life-I'm definitely Endomorph...short, stocky, prone to being heavy but also damn strong.... about to turn 55 just took 26th place out of over 2,182 by weight (90kg and 1m 70cm) on a local sprint challenge on Strava and beaten a lot of "local heroes"....by age, that's 43rd from 3,563.....ok not top 10 but considering I only started cycling seriously 15 months ago when I put down the bottle for good can't really ask for better!!! (Yeah, I'm working on the weight because obviously going uphill is my achilles heel!)
Great vid and makes a lot of sense. Been following you guys for a while and my performance has materially improved. Btw Neil is gold.
I'm def on the other end from you. I have muscle mass in shoulders and chest and it's easy. I recently dove into losing weight and picked up cycling to help me and after buying a road bike (and watching tons of your videos), I have rode 600mi in about 35 days. But my calves are looking WILD. Making lots of guys who workout calves a lot very jealous 😂
But I will never get to the endurance of a ectomorph. But my bursts for climbing? I can put the power down.
I'm in the same camp as you. My 20 min effort is relatively low, ~200-220. But my sprint is very high for that ftp, ~1100. However, I do struggle massively to lose weight, so at 165cm at ~76kg I'm pudgy in the stomach, large in the legs.
Never skip leg day
Any other ecto/mesomorphs feel like they’re performing this sport with a built in handicap compared to ectomorphs? I have a friend who trains less than half as hard as I do but who weighs 50 pounds less than me. He drops me like I’m standing still any time the gradient goes over 5%
interesting about the protein intake after hard ride, i'll try that.
i'm a 180cm - 57kg, with only 2 years of cycling and sports in general.
thank you for the vids.
If personal experience is anything to go by, the way to gain weight as an ectomorph is to hit your late 40s...
That was terrific. Love the levity. Hope I find a blog on Mesomorph. I'm a cross btwn a meso and an endo. I don't need muscle mass, plenty of it. But I so much as look at a piece of pecan pie... on goes 3kg. I'm an old 70 yr old (low carb'r) bloke, spent high school playing football or in the weight room. An ER doctor looked at my x-rays and explained, he'd never seen bones as heavy as mine for a 25yr old. (bike accident.) Really enjoy your blogs here on RCA.
This is totally me, nailed. You better believe I’ll be trying to protein strategy!
Great stuff. Thank you Neil for your wisdom and openness. Always a pleasure.
Broscience!!!!!!:
Somatotype is a highly disputed taxonomy developed in the 1940s by the American psychologist William Herbert Sheldon to categorize the human physique according to the relative contribution of three fundamental elements which he termed somatotypes, classified by him as ectomorphic, mesomorphic, and endomorphic.
interesting facts! ...surprisingly the proportions of my body are the prototype of an ectomorph (very long arms, very short torso, extreme long legs - my inseam length is 50% of my height!), but my metabolism is totally different from what Neill is describing here... fascinating!
As an ectomorph I always worked in the gym to gain strength and while sometimes I didn't see measurable numbers on the scale my muscles did respond by being able to push my leg press to nearly 3x my bodyweight maxing out close to 400 lbs @ 140 lb body weight. That being said my aerobic capacity was what I always felt was my most limiting factor. I think at my peak I was doing something around 250w for an hour which I had always had a goal to reach 300w maybe it would be possible with better recovery and more Z2 work. Here is to hoping!
This is not science!
Constitutional psychology is a theory developed by Sheldon in the 1940s, which attempted to associate his somatotype classifications with human temperament types.[4][5] The foundation of these ideas originated with Francis Galton and eugenics.[
As a 175 cm 60 kg rider this was useful information.
Hey same mate! Interesting points he made about lowering seat heights etc
I got about the same measurements as a woman. I still dont know whether Im an ectomorph or mesomorph
This is bad bruh:
Sheldon's ideas that body type was an indicator of temperament, moral character or potential - while popular in an atmosphere accepting of the theories of eugenics - were later disputed.[2][31]
As someone whose metabolism allows me to wake up and ride for hours without food, and who weighed 63 kg in 3rd grade, it's hard to watch this and remain convinced that ectomorphs and I are really part of the same species. 😂
This video is baaaaad Cam. It needs rectifying. Mesotype is pseudoscience. A little googling would tell you that
Now it all makes sense I am 64 years old 58kg, and have a peak power of 650 watts but a vo2max of 58 great heart and lungs but no sprint whatsoever.
I'm ectomorph 57kg at 170cm i can hit 1000 watts. surge and sprintt is depnds muscle twitch and being ecto means you dont have thhat abilityy
Are these ecto/ endo/ mesomorph classifications not pseudoscience?
Citations needed for these metabolism/ catabolism claims!
Low carb high protein, no shit you dont gain muscle. 🤦
Vata, Kapha, pitta, Ayurvedic medicine, been around for rather more than 40 years.
I look at food and gain weight :-) If i look longer on gym gear - i gain muscle. Damn. Everyone tells me to quit cycling. Not sport for me :D
This was fascinating. I cycled competitively as a kid and was extremely thin (about 67kg at 6ft 5"). Due to injury I left cycling for 17 years and did taekwondo and then strongman competitively. I got up to 131kg at 6ft 8" but my stomach essentially shut down due to the forced feeding. I very quickly dropped 20kg, and have spent most of the intervening 15 years between 102-120kg (high points being returns to the gym).
I'm now 15 months back on the bike, 1000km a month and as fit as I was as a kid. My weight is very slowly creeping down (starting at 110kg, now 103kg) and I reckon I'll end up at 95kg with extremely low bodyfat. Remember, I'm 6ft 8"!
I am not sure where I fit into the spectrum. My metabolism is extremely fast if I'm exercising. 6000kcal a day is normal. 8000kcal on big exertion days. If I go to the gym, I can gain muscle really quickly, but the moment I stop, I lose it. As soon as I stop exercising (within 10 days or so), my metabolism slows to almost nothing.
I too am a rubbish sprinter, but sustained 2-5 minute efforts suit me well. I obviously don't climb especially well due to my weight, but I'm also not terrible on hills.
Either way, great video and I've subscribed to the channel 😁
What was the injury?
@@hopfag6555 chronic hamstring tendonitis behind my left knee. Took all the fun out of it
Nice one! Well that explains a few things although my sprint is my strong suit. What kinds of protein are you talking? Do protein powders help? I'm around 63-64kg and hoping for the 1000w too 😀 although I have a good few years on you.
Unfortunately didn't touch on endomorph's like myself 😕
Name ONE pro cyclist who's an endomorph. I'll wait.
What about endomorphs? Any suggestions? Tnx
Body types aint real it's cope to see yourself being weak or fat as something out of your control.
What is the best way to get a decent bike fit when you have long legs and a short torso? I seem to size down massively to avoid getting stretched out but end up with loads of seat post. Is there a better way?
Thanks for making this one, guys. As a 183cm 63kg guy with abysmal power, I've been trying to up my protein to help. It hasn't done a lot for me yet, but I may just need to up it even more.
Be interesting to hear the other spectrum. Endomorph.
This RCA with Neil series is underrated
TFW you lose weight on accident when you get sick and can’t train. 😓
Does Neil enjoy eating? A weird pattern I'm noticing amongst my ectomorph friends is that they don't really care about food, it's an afterthought; they eat when they're hungry, and it's usually bland because they don't care that much. I, on the other hand, who can put on a visceral gut or muscle easily, almost live to eat.
There is something to that. I don't have a very big appetite and don't eat large meals either and I'm a classic ecto.
And fatsomorph😂 good one Neil
great insight! didn't know there was a term for my type of human. I'm an ectomorph currently working on my diet and it is SO HARD to eat that much! I'm inhaling a buffet and still am hungry a few hours later
This is not science. These claims are not supported by anything
What about endomorphs????
(a) what do you mean by "a lot of protein"? 1 gram per kilogram of body weight? 10 grams? 100 grams?? (b) how did you determine that your body undergoes catalysis? (c) how did you determine that you gained a kilo of muscle and not fat? The video was interesting but left out a LOT of information.
This video, sadly, is not filled with science and no citations.
Racers need to do leg weights 6 days a week. Problem is they do the programs built for weightlifters, instead of endurance athletes (I’m not talking about “more reps”).
I do 5-6 days a week in legs, with minimal/none DOM’s, more endurance. I only need a half hour on legs.
When are we getting the other two?
If you eat in a 200+ calorie surplus everyday it would be impossible for you not to gain weight and that includes muscle mass. Most people who say it's impossible for them to gain weight and strength just don't realise that they're not eating enough.
You underestimate the power of a high metabolism.. I can put an ‘all you can eat restaurant’ out of business.. it just passes through me the next day..
@@Oakpathetics He said 200+ calorie surplus. You eat more than you burn. It's very simple weight gain 101.
@@Second247 sorry, but disagree.. calories in vs calories out is what clueless diet spruikers have been preaching for years.. incorrectly. There’s too many variables. For example, each persons metabolic rate is completely different.. another interesting variable is calorie consumption of the brain.. each persons brain burns through 300 calories per day at rest.. add another 200 calories if working/studying hard.. no exercise required.
@@Oakpathetics Note one word: Surplus. That's nutriotional 101 backed up by science and all the jazz.
Individual burn rates vary but suplus reigns surpreme.
Exactly this. People don’t understand what SURPLUS truly means.
I recognized myself in this. I'm relieved to know that I am not just a hard gainer type monster. Yet I also have avantages. Thank you for the vidéo. Helped le a lot...
Dear Neil, Mitochondria can Change based on how much fat and glycogen you eat. Bulk Up Hit the weights and slowly gain fat. bigger BMI. More Belly fat and Ur muscles will fill Out more with sugar and ATP ready to give you The Energy you need. Try a slow Bulk. Not dirty. Higher fat Higher carbs.
-best wishes to your Training
Yo @roadcyclingacademy6476 and @CamNicholls the clip at 8:16 where Neill has the Bont shoe with a mid-foot-cycling adapter on it ... Which video is that from? Thanks!
57kg - 167cm tall, short body long arms and legs, have never been heavier than 60kg in my life now 51 years old. I can eat enormous amounts of carbs without weight gain, very interesting about protein as after a big ride or just a busy few days on the bike I crave stuff like eggs and cheese like crazy but don’t like to much meat particularly red meat as I find it’s just sits there and makes me feel bloated and difficult to digest, and yes eventually get rid of. Thanks for this it answers a few questions as to what I need to eat as regards recovery particularly as I am now in n the geriatric side of the cycling demographic.
I'm really weird apparently. Ecto, 68kg for 193cm, that's as lean as it gets. I have a 1250w sprint without trainint it tho, which is not too bad for my level.
All my life experience, in sports, jobs, mmorpg and etc, said that first off all u should work on ur strong sides, as hard as possible, and reduce ur weakness and than u became all-around stronger.
Define "very large amounts (of protein)"? is that 1.5 x bw or 2 x bw (in grams)
#teamectomorph
agree! mesomorph body type gain weight easily and endomorph body type have softer bodies with curves having wide waist and hips. ectomorph bodies are really perfect for cycling
What about Xenomorph, are they any good for cycling.
My fingers are too long to hold the handle bars and I can't get shoes to fit..... let alone a helmet the right size. Don't get me started on bike fit.
5'9" 175cm and 52 kg. What he said describes me perfect.
Get it Neil, I can see your arms are definitely bigger. I never saw your legs really before.
Awesome on the improvement in the sprint.
Front squats too me from 1300 to almost 1600.
C'mon Neil! How much protein? Spill the beans! 😂
I"m 198cm and 82kg... can't get much more eco than me. 🤣
More likely meso
@@enigma1000 no
@@johnandrews3568 you may be right. You are pretty tall. But 82kgs is not light.
@@enigma1000 it is for 198cm when i was racing full time 25 years ago, I weighed 75kg. Figure your average 177cm tall rider weights 70kg - i'm proportional to an average size rider/weight
I'm curious how the long limbs plays into the lever effect with your arms. Because you see ectos cranking their noodle arms on summit finishes vs meaters in the drops on sprint finishes.
im a typical mesomorph and i suffer like a pig on climbs, specially if theyre more than 10 mins, i like the flat and i can sprint too tough
Great information Neill. You can’t change what you are based on genetics’ right? Especially as we age.
l would say I'm a typical endomorph. Could you give me a little preach on my metabolism and what to do about it aswell?
He's up 1.4kg, Arnie watch out 😂
PCS has Hugh Carthy listed as weighing 69kg?
It is midnight…. Didn’t hesitate to hit play… when Neil speaks…..
28 years old, 158cm and 50kg. I feel you.
Keto is not high in protein, it's just more fats, few carb and the right amount of protein according on your needs but not more than that
Better to be an Ectomorph than a big sprinter being dropped from the back of the pack.
it takes a lot of protein to build muscle, like 3.5-4g per kg of body weight per day. 0.8-1g/kg is the FDA recommendation in order to not lose muscle mass as a non athletic person.
Ectomorphs over-appreciate the amount of food they eat, any gym personal trainer can confirm that any day of the week. Ectomorphs with a truly hellish metabolism as he described here (training hard and eating correctly yet still not gaining at a normal rate) are extremely rare.
The thing is for us ectos is that compared to "normal" what we have to go through to gain decent muscle and weight feels crazy to us in terms of how much extra food and protein we have to eat. It's nuts. And not only that, but as soon as I stop doing that I'm back down in weight and size in like 4 weeks. LOL
@@Windband1 I'm a meso but I've trained with an ecto close fried of mine for about 10 years. We built muscle at the same rate when the protein intake was on point. We were not the same size of course but lean muscle build rate was the same percentage. The muscle loss happens at the same rate as well, it looks worse for ectos as they have less to begin with. It's not the build rate which puts an ecto into a deficit it's the base amount you start with as you can't catch up to a meso if both of you are bulking, unless you're on juice.
Can’t say this is relevant to me in the slightest 😂 but still very interesting to listen to regardless
Jacked and Ripped. Classic Neil.
Great video boys. Like Neil's insight & knowledge into different topics. Awesome work.
I've been an ectomorph untill I reached the age of 23 and started working. I quit all sports for 1 year and gained 13 kg. I went from 68kg to 81kg for 179cm. Can't change my long limbs and short torso, but since growing fat at that age, it's been easier to put on muscle. I lost all the weight again years later and managed to put out 1495watts peak power at 67 kg when I was on a track sprinting program. Now back to 75 kg and look more like a meso-endomorph type than an endomorph lol
Any tips for endomorph cyclists?
Smash that Custard Slice Cam 😂
Gained 1.5kg of leg muscle? Is 7:07 with that muscle already? Those are toothpicks. My calves are probably bigger than his thighs.
That is older footage.
You can roll a turd in glitter though😂
Can you do one for the sprinter types?
please do a video on mesomorphs as well
I think with time, ectomorphs running on too many carbs and eating at every 2 hrs, pre-diabetes and/or visceral fat will catch up with us. That was my experience. Went low-carb/keto, and started going to the gym too.
188cm 80kg, long limbs and torso. Took 18 months off bike and had coach at powerlifting gym eating and lifting. Weight went to 90kg, back riding, after 6 weeks back to 81kgs. 🤦
for this sport you can be king!! I am an mesomorph, I did what you did you described here and still am as heavy as a fat bull... any little climb demands me to double the power vs my ectomorph friend and, I am not even tall like you are, so, basically i am overweight for my height by cant drop weight.