you mentioned that certain factors are genetic. body type (mesomorph, ectomorph, etc), where your fat accumulates (thighs, arms, stomach, etc) and other things as well. can these traits be determined/predicted by a simple punnett square, blood test, or other tool?

Hey there.

I would adivse you take another month after being medically cleared to go back to exercise. This is a precautionary method.

With regard to exercises after that, I would advise that you stick to very low volume, low weight, simple exercises. You should train Upper body one day, lower body the next.

Carry on with this routine for around 1-2 months, then begin splitting to one or two major muscle groups per day and increasing volume and weight. It should take around 6 months to get back into everything at full potential.

Also, avoid touching the abs for at least 2 months after the medical cleared date.


Sample routine:


Mon - Chest Press, Shoulder Press, Lat Pulldowns, Bicep curls, Tricep Pulldowns.

Tues - Leg extension, Leg curl, calf raises, lunges, and leg press (but very light)


Repeat these 2x per week for a total of 4 workouts a week.

This is technically "normal"

It means you are either lifting wrong, or have generally weak(er) shoulders.

The goal here would be for you to spend more time improving the strength of your shoulders, and stick to DUMBBELL bench press for a month or two in the interim.

Make sure that your form is good and that you keep your elbows tucked in rather than splayed outwards when bench pressing (do this after you go back to BB bench)

It is probably a ligament, I would doubt heavily it's actually bone pain.

With regard to drinking water - embrace the urination....it's a good thing for your body, not a bad thing.

Just keep up what I told you before, including the ice - and also take ibuprofen as necessary. Try your best not to overdo anything. When you start feeling deep pains, stop what you're doing.

In time it should improve.

Hey there.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335958561
Improving running endurance and distance


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=392118217
Improving Running and Marathons

Unfortunately not.

The reason for this is because it is actually very rare to find someone who is ALL of one bodytype and none of the others.

Most people have tendencies towards one, but also have some traits of another.

Example, a mesomorph has the ability to rapidly build muscle while also maintaining maximum leanness. However, there are people who TEND to be mesomorphs, but can also lean towards ectomorphosis - especially when diet is not carefully scrutinized.

The best way to figure this out is to examine your body type on a slight caloric deficit with regular weight training @ 4-5 days per week. Study yourself for 2-3 months and observe the end product which will be your true body type (usually a blend between them). This does NOT work if you are morbidly obese or extremely underweight as both will obviously cause you issues with regards to the above idea. You must be at least in an "average" state to figure out your body type if you don't immediately fit the properties of one of the three.

I've been injured to both elbow's for a while probly a tendonitis..

WHat you suggest to heal tendon?

I can't workout anymore cept for leg and back is the only thing im pain free
losing pretty decent progress to be honest :\

Rest, Ice, Compression, and Elevation (RICE) are the best solutions for you.

Rest the elbows completely for 2 weeks, no workouts.

Ice the elbows 4 times a day for 20 minutes at a time

Compress the elbows with elbow compression sleeves and wear these as much as possible

Elevate the elbows above your heart as much as possible.

how scientific exactly are somatotypes in your view?

because on the most basic level, it doesnt make sense to me
is it simply classifying people according to their bmr? ecto having faster/more active metabolism, hence a higher bmr, and endo having low, meso in between... etc.

ive read that it is a theory that was originally for psychology, and when a psychologist assumes body types can be classified as ectomorphs because their ectoderm is supposedly prevalent (..mesoderm, endoderm etc.) i wouldnt say its very accurate.

what would make sense to me is that a mesomorph is somebody whose protein synthesis is preferred to fat storage. But this would mean that the meso would utilise all the nitrogen efficiently, whereas a non-meso wouldnt utilise all the nitrogen, which in turn means people classified as 'ecto' would excrete higher amounts of urea than 'meso'. Is this the case? But then again, skinnyfat people dont really fit in the idea: small frame, 'skinny' (ecto) but with a good deal of fat (endo). Wouldnt this lack of clear-cut distinction kinda kill the theory?

so whats your take on the issue?

This post was edited by potaa on Jun 21 2012 11:28am

This is a very good topic to bring up.

The reason that somatotypes can't be the be-all-end-all as some would like to.... deals with the inadequacies of interpretation of "body types" as a two-dimensional figure.

The key to understanding body types would to understand that person in and out. What do they do? Are they active or sedentary? Has their endrocrine system been studies? How is their T levels in relations to E levels? How is their protein synthesis? How is their fat storage ability? What is the breakdown and concentration of digestive enzymes? What do they eat? What are they allergic to? What mental/emotional considerations are there? Etc Etc.

There is no physical test to really determine each, although people DO tend to lean towards one of the three body types. You will see the "skinnyfat" man as being an overly estrogenic and under-active type person. The "bear" type, who is very tall, very fat, and very muscular all simultaneously has outstanding protein synthesis but also rapid fat storage. I would assume this person has superior digestive enzymes which utilize much more of food than other individuals.

This is a conversation to have another time, as it can carry on and on and ultimately remain unsolved.

Definitely a good topic though!