To fuel your workouts you will need an adequate amount of calories and be sure to be getting plenty of complex carbs and protein but limiting your total fat intake. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. The key here is to make the most of your body shape. Keeping in peak physical condition is often tempered by a scattered approach to eating and training. Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. You have the body type that finds it easiest to add new muscle and you don’t tend to store much body fat. Therefore, I would recommend doing four days a week of hypertrophy training (heavy weight, low reps) alongside your cardio.Ī four-day split might go something like: Monday, upper-body hypertrophy Tuesday, lower-body conditioning such as sprints or sleds Thursday lower-body hypertrophy and a Friday ‘repetition’ day on the upper body, when you’ll do lots of reps at relatively low weights.Įndomorphs should get use to using their bodies, Work on bodyweight moves such as the press-up or chin-up, and moves that force you to use good technique such as the Turkish get-up. What’s more, the calories you ingest during the recovery period will help your muscles grow rather than fueling your belly. While much of the endomorph’s focus should be on shedding fat and this may lead you to think that cardio is the answer, I am of the opinion that weight-training is best because it carries on burning calories long after your final set. If you have trouble shifting weight, then chances are you’re an endomorph, characterized by a relatively high amount of stored fat, a wide waist and a large bone structure. A low- to medium-intensity cardio plan will help you shift fat, as a diet that’s high in fibre. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body. Although squats and benching will do wonders for your physique, taller ectomorphs might find them difficult The Ectomorph Cheat SheetĮctomorphs have to work harder on the weights in order to gain a toned physiqueĮndomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. The deadlift is your best friend: people with long arms should find it relatively easy, and it uses the entire body so it’ll pack on mass. I tend to limit my ectomorphs to three workouts a week, keeping the actual training time after a warm-up to 45 minutes or less. If you’re working out four, five days a week you may be speeding up your metabolism too much. This was Popularized by muscle expert Charles Poliquin, GVT prescribes ten sets of ten reps in key moves such as the bench or squat.Īnd there’s no need to live in the gym to put on muscle – quite the contrary, in fact.
It can be hard to pack on size despite hours in the gym.Ĭompound movements, sets in the eight-to-12 rep range and quite a lot of volume are what you’re looking for, so a system such as German Volume Training is ideal. You’ve got the build of a marathon runner – lean, but short on muscle. You’ll also need to take on more calories a day including plenty of starchy carbs and whey protein, possibly from a supplement. To become more muscular, you need to keep cardio sessions to a minimum and focus on intense workouts using compound exercises to maximise growth hormone release. The downside is that you struggle to bulk up because your fast-twitch fibres are underdeveloped.
Ectomorph Body TypeĮctomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily.
ENDOMESOMORPH HOW TO
It might be harder for a skinny chick to follow in DLB Olympia’s footsteps, but it’s not impossible.īelow offers more information on how to identify your own body type – or mixture of types - and learn how to tailor your fitness tactics to it: what you should be doing in the gym and the kitchen, plus what moves make the biggest difference. Whatever your characteristics, you should know that regardless of your body type, anyone can get lean or put on considerable muscle mass – and, equally, get fat if they’re not careful.
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