We go through this article, we revisit the specifics for endomorph to face in bodybuilding and we will bring several tips so that you can override the various pitfalls commonly encountered.
Endomorphous type morphology is not considered ideal for bodybuilding because of a relatively "big" size. To correct this, endomorphs must insert aerobic-type exercises to optimize fat loss. Like the ectomorph, the endomorph does not have the most favorable physique for muscle mass gain. The ectomorph is too thin, the endomorph is too big.
In order to improve the loss of this excess fat, it is advisable for endomorphs to frequently vary the strength exercises, as well as the order of the exercises. It is also advisable to add basic exercises and insulation for the development of muscle groups.
Some days the endomorph will vary the sets and reps, adding a heavy work for longer series and repetitions between 12 and 25. However, he will avoid working too heavy and too long. During the heavy series, the endomorph will have to work to exhaustion to burn maximum fat.
It is also recommended to add intensity exercise such as drop sets or forced reps. The endomorph should not forget the cardio, decisive vector in fat loss: by training approximately 75% of the heart rate, endomorph must maintain your heart rate in the fat burning zone. The best way to achieve convincing results for an endomorph is to work each muscle group to 1 2 times a week while making changes in the training program.
TRAINING FOR THE ENDOMORPH TYPE
One of the questions usually asked by bodybuilders is "how do I train? »
As you can imagine, there is not an ideal program adapted to all endomorphs. Even if the endomorphs are united by their morphology, we must not rule out that the physical aspect, the levels of experience, the motivation, the time we have, the goals we set ourselves, our food needs ... make every endomorphic individuals very different.
What works for one person may not be suitable for another. To give you all the cards, we will bring you more sports-oriented practical advice on a particular aspect: morphology.
Although many exercises that we will present below are valid for each individual, do not forget that this is the way these exercises will be made that will make all the difference in relation to your body type.
Emphasize the intensity and aerobics !!!
The endomorph has a fat rate than normal. In addition to this, many endomorph are benefited by a bone structure that is broad and big. If weight gain is not difficult, it is much more difficult to eliminate fat. Most of the time, the extra pounds are stored where it should not be (in the abdominal, waist and buttocks).
When endomorphs start to train with weights, they earn relatively quickly in volume and muscle. However, this gain muscle remains marred by visible layers of fat. An endomorph can actually gain something hard like stone but achieve a high degree of definition still seems to be out of reach.
Thanks to their bone structure and their ability to make muscle quickly, many endomorph train heavy with few repetitions. This method proves to be very often a mistake. An endomorph should practice taking moderately heavy weights, combined with a high intensity, short rest time between sets and a driving frequency supported. The objective is to raise the metabolism to burn muscle and get a definition and streaks.
Another very important aspect of training is cardiovascular fitness. Too many endomorph are set on weights and abandoning the important cardio. Big mistake to avoid.
An endomorph will never get slim unless he follows a good diet and trains the cardiovascular system 3 at least once a week.
Cardiovascular training, key exercises:
- brisk walking
- the "stair stepper" (stair Simulator)
- the stationary bike or normal
- daily walking.
The keys to success:
- Keep the pleasure of driving through a program and various exercises. A change in 2-3 sessions is recommended.
- Choose 3 to 5 exercises that are the best possible for every part of your body. Repeat these exercises in each workout.
- Choose 2 or 3 different exercises for each muscle group.
- Make a basic movement (example, a developed inclined dumbbell to chest) and one or two isolation movements (example, outstretched with dumbbells, the peck-deck or even the spread to vis-à-vis pulley ).
- Reduce your rest time between sets. Recommended time: less than a minute.
- Keep your repetitions: between 9 and 12 for upper body and 12 for 15 for legs and calves.
- During each workout, vary the rest time, repetitions and weights. Goal : Surprise your body constantly.
- Train abs at the start of your session.
- Do not exceed more than 8 sets per muscle group.
- Practice using the following formula: three days of work for a day of rest.
Monday : Chest and arms
Tuesday : Legs
Wednesday : Back and shoulders
Thursday : Rest
Friday : Resumption of training cycle
The endomorph should keep in mind the word "intensity". He should always train with high intensity. Work hard your body intelligently applying the tips before. Prefer cheerful and exciting sessions to avoid falling into monotony.
Vary the efforts for something different
With the guidance and program that we have presented to you, we hope to have brought a little light and brought all useful information for our dear endomorph can finally take pleasure to evolve and achieve their goals.
Our entire team thanks you for your reading and remain at your disposal for any further information about it.
You can also consult our article "Endomorph? Learn more about this morphological type ... "That you will learn more about what body type.
The 2getmass.to team