Endomorphs, I am about to help you and to guide you for your workout exercices and plannings.
To start with, if you haven’t read my article “A better understanding of your body” in the “your body” category, I would recommend you to, in order to know better about your morphotype and its charachteristics, as an Endomorph.
In order to maximise the gains in connection with your body type, you should workout 4 times a week. In order to understand every muscle group for every workout, I would recommend you to look at my article on “The main muscle groups of your body” in the “your body” category. I would recommend you to follow that schedule as an example for your weekly exercises (cardio sessions will follow in a forthcoming article):
Monday: Arms (biceps brachii, forearms, triceps brachii) + Deltoïds.
Wednesday: Legs (quadriceps, gluteal group, adductors, hamstrings, gastrocnemius) + Abdominal muscles.
Tursday: Pectoral group + Trapezius.
Friday: Back (latissimus dorsi + lower back).
Working out and lifting weights 4 times a week can be exhausting but consistency will lead you to success. Your body type, as an Endomorph, is opposite to the Ectomorph, as your body is more large and rounded. Usually the level of fat is high but with more muscle than the Ectomorphs. Endomorphs tend to have a slow metabolism, this plan will let you workout for longer period of times. Sessions of 1h30 will let you workout at your ease while allowing you to progress quite quickly.
For the amount of series per exercices, I would recommend you to do 4 series MAXIMUM. For the number of repetitions (reps), I would recommend you to do something that will make you feel your muscles and will make you feel happy. This will surely make you sweat and gain muscle mass:
1st serie: 12 repetitions
2nd serie: 12 repetitions
3rd serie: 12 repetitions
4th serie: 12 repetitions
Adapting to this planning will at the same time make you stronger and will allow your body to recover from the different workouts. Endomorph people tend to have trouble losing weight and fat. However they gain muscle easier, but also fat at the same time. Most people with this body type have a slow metabolisme, which explains their high body fat. This means that you will have to also follow a cardio weekly workout program, but I will write more about those cardio workouts in another article.
Following this workout plan will allow you to thrive, progress and train your body with efficiency.
See you soon for another article, your healthful blogger in sports.
Picture sources: http://www.afro-style.com/en/nutty-professor/