The endomorph type is of calm nature and tends to gain fat easily. This allows them to produce a lot of muscle mass but they should monitor their diet if they do not want it to spoil their body with too much fat mass.
Like the ectomorph, the endomorph is not the most advantageous physique for bodybuilding. While the ectomorph is too lean, the endomorph is overweight. These are the two extreme of Sheldon morphological types .
It is recognised in fitness (bodybuilding) that bodies respond differently to the mode of nutrition and physical training. Therefore, it is important to identify your body in order toadjust your diet and your training to suit your needs. Are you Ectomorph, mesomorph, Endomorph or a combination of 3?
What is an Endomorph?
The endomorph concedes a gain weight easily because they have a slow metabolism. They can, however, just as the mesomorph, earning a lot of muscle easily. Commonly sought among bodybuilders, and those affected by obesity during adolescence, their natural morphology provides them excellent results.
- Narrow, sloping shoulders
- Round face
- Short limbs
- Fleshy appearance
- Thin and narrow body frame
- Easy to put on fat
Fairly quiet nature.
With a tendency to gain fat and belly very easily, the endomorph should watch his diet. It has a good capacity to produce mass (muscle or fat), that means that it assimilates and uses very well all the food that it ingests. Food intake should therefore be monitored, because too large food spreads quickly resulting in an increase in fat levels.
Taking muscle mass is an asset for bodybuilding. He will however face a handicap, the difficulty to dry and lose excess fat, his physique can be "wasted" by a layer of fat too large.
- Focus on the qualitative
- Decrease carbohydrates (at least 150 grams / day)
- Increase protein (1,77 g / kg body weight).
- Reduce fat intake (0,8 g / kg body weight).
The endomorphs have a body that is very muscular, and very solidDue to their slow metabolism, endomorph should practice a Large training volume to increase their caloric expenditure. They will have priority working their endurance which will limit future cardiovascular problems.
- Long runs and large training volume to increase caloric expenditure
- Can train in strength without any problems, but must do in parallel a cardio-type training to avoid taking fat
- He must monitor his diet to avoid consuming fat. He will therefore eat very little (Opposite to the ectomorph).
Our advice "endomorphs"
The endomorphous morphotype is not considered ideal for bodybuilding.
Like the ectomorph, the endomorph has not the most advantageous physique for bodybuilding. While the ectomorph is too thin, the endomorph is too big.
To compensate for this, endomorphs need to add predominantly aerobic exercises to optimize fat loss.
Here are some tips for morphotypes endomorph:
1 - Exercises
- Regularly mix your bodybuilding exercises and their order to prevent your body from stagnating
- While training your muscle groups, add both basic exercises as well as insulation exercises.
2 - Series and Repetitions
- You can make sets of 12 for large muscle groups and about 8 to 10 for smaller
- Some days you can vary a bit by working hard for muscle hypertrophy by staying longer on long series with repetitions ranging from 12 to 25
- Avoid exercising too heavily and too often.
3 - Intensity
- Once the warm-up is over, go to exhaustion with your heavy series.
- Try to add intensity to your series. For example, partial and superset rehearsals, degressive series or forced rehearsals are excellent techniques.
- Make hard drives with small periods of rest in order to keep your metabolism and your heart rate high.
- All 4 to 5 sessions you can make a circuit training for the whole body to improve your fitness.
4 - Frequency
- Work out each muscle group more than once a week depending on the muscle soreness you have. Indeed, bodybuilding exercises can burn calories.
- Change program often.
5 - Cardio
- In your training, cardio is certainly one of the most important aspects.
- Do cardio every day in various forms for about 30 minutes. This will maintain your physical and limits the risk of injury.
- Working approximately 75% of your Heart Rate, You hold it in the box for burning fat.
* Muscle groups: determine XNMX muscle areas present in the individual (Upper extremities, Lower extremities, shoulder girdle, abdominal wall, back wall
** Muscle hypertrophy: is to increase muscle size. (Syn: Congestion muscle, muscle burns).
For endomorph, we advise you to make treatments over time. Do not shorten your treatment.
Steroid treatment duration (classical)
- Minimum: 8 weeks
- Maximum: 12 weeks
Tips endomorph: to put the odds on your side, we recommend programs to 10 12 weeks
Reinsure yourself, that a steroid treatment with all the protections: Nolvadex, Proviron, Liver Protection (Legalon 70 or Samarin 140) and finally Clomid (Recovery), you can make your program on 12 weeks eyes closed, without fear, without worry ... you are protected 100%...
An endomorph can record a gain in quality between 5 to 15 pounds through an anabolic treatment.
The success factors are:
- Quality Training
- Frequency Training
- Food (avoid sauces, white meats promote ...)
- Intake of dietary supplements (creatine, protein, BCAA ... etc.)
- Avoid alcohol and tobacco ...
Our team thanks you for your reading and remains at your disposal for any further information.