Genetics Influence

3 Sep 2 Comments Rolandas Personal Training

Does Genetics Influence Your Physique?

It’s genetics this, genetics that – people like to use their “big bones” as an excuse of having excessive fat, or write someone’s good physique off just down to a “fast metabolism” or “unfairly muscular built”.

It’s very true – genetics do play a huge role in how we look and what our potential is to perform in different sports. The problem is – the majority are nowhere near to what their genetics allows them to be. It is vital to realize that with any genetical type it’s possible to get fat or lose it, be stronger or weaker, faster or slower, skinnier or more muscular.

How do we know what our limits are set by genetics? How much advantage of it do we take? How well do we deal with the disadvantages it brings? Here’s where it is important to know what’s in your “package” and learn the best way to live with it.

There are 3 main genetic types:

  • Genetics & Personal TrainingEctomorph (naturally skinny person)
    Typical body structure: long, skinny legs and arms, short body/torso, long, thin hands and feet, narrow shoulders and chest.
    Metabolism: very fast.
    Dominant muscle fibers: type 1 (slow twitch).
  • Endomorph (naturally fat person)
    Typical body structure: round face, short neck, thick legs.
    Metabolism: very slow. Fat goes first and mostly to sides of waist (“love handles”) and legs.
    Dominant muscle fibers: mixture of 2a (intermediate twitch) and 2b (fast twitch) types.
  • Mesomorph (naturally muscular person)
    Typical body structure: tall, wide chest, big chin/jaw/wrists/ankles.
    Metabolism: fast than average.
    Dominant muscle fibers: 2b type (fast twitch).

Don’t worry, there are more genetic types (somatotypes):

If you can’t label yourself as any of those above, that’s ok – probably they’re met more often in comic books than in real life, as the 3 types are exaggerated extremes and most of us have a mixed variation of them. Let’s have a look what’s in store for the majority.

  • Type A
    Typical body structure: narrow shoulders, wide hips, thick legs (pear shape) .
    Metabolism: slow. Fat goes first and the most to lower body (hips, legs).
    Dominant muscle fibers: mixture of all 3 types (types 1 and 2a in upper body, 2a and 2b in lower body).
  • Type K
    Typical body structure: small shoulders and chest, thick legs (bottle shape).
    Metabolism: normal. Fat goes first and the most to abdominal area.
    Dominant muscle fibers: mixture of types 2a and 2b.
  • Type I
    Typical body structure: all body parts are narrow and thin (a dream of most teenage girls – tiny body).
    Metabolism: very fast.
    Dominant muscle fibers: type 1.
  • Type O
    Typical body structure: all body parts are wide and thick (common among rugby defenders – big, strong with excessive fat).
    Metabolism: very slow.
    Dominant muscle fibers: type 2b.
  • Type N
    Typical body structure: broad shoulders, narrow hips, shoulders always wider than hips (when a skinny N type person wears a jacket, it looks like there’s a hanger left in there).
    Metabolism: normal. Fat goes first and the most to back, chest and “love handles”.
    Dominant muscle fibers: type 2a and 2b.
  • Type X
    Typical body structure: shoulders and hips are similar width, narrow waist and big chest (even a skinny X type person stands out with a puffy chest).
    Metabolism: normal. Fat goes first and the most to abdomen and thighs.
    Dominant muscle fibers: type 2a and 2b.

Now relating to one of the types should be much easier.

By identifying your genetic type, you find out which body parts are naturally smaller, weaker or bigger, stronger, the speed of your metabolism and dominant muscle fiber type/-s.

Aiming to improve your physique this information becomes very valuable, it enables to choose the optimum training (training types, their balance, the specific range of reps and rest trying to affect different muscle fibers, unique exercises to work the particular muscle groups etc.) and diet plans (adjusting energy intake, nutrients etc.).

Get precise training and diet advises from experienced personal trainer and bodybuilder Rolandas, contact Rolandas’PT4U.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.