WEEK 148 :: What Is The Best Workout For An Endomorph?
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* Note: How can I win? Answer all questions in the order that they are asked.
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TOPIC: What Is The Best Workout For An Endomorph?
For the week of: 2/10 - 2/16
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).
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Endomorphs are at a disadvantage because their bodies carry more fat. In addition this extra fat seems to resist most efforts to get rid of it.
What is the best workout for an endomorph? Be specific.
How does an endomorph's workout differ from a mesomorph and ectomorph's workout?
What are some good foods for an endomorph?
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What Is The Best Workout For An Endomorph?
This is a great question for me personally because I am an Endomorph. My friends say I'm blessed because I can put on weight easily but I don't always see it that way. Don't get me wrong I love the fact that eating big in fact makes me big but sometimes people like me don't want that extra pudge. So with that in mind I am going to give you the best workout for all of us endomorphs.
Although my workout goes against what most people who consider themselves "bodybuilders" this workout turned my muscle from thick, hard, covered if fat muscles to shredded and vascular monsters. I have had the most success with the four days on and one day off split, but here is the kicker. It an upper body lower body split, and here are the details. German Volume Training!!
DAY 1
UPPER BODY
Basically what happens hear is you destroy all of your upper body muscles(i.e; chest, back, shoulders, and arms.) with heavy weight.
As all smart lifters know you need to warm up and stretch then comes the pain.
Barbell Bench Press 10x10
T-Bar Row 10x10
Incline Dumb Bell 10x10
Wide-Grip Lat Pull Down 10x10
Arnold Press 10x10
Preacher Curls 10x10
Skull Crushers 10x10
Alternating Seated Curls 10x10
Tricep Pushdowns 10x10
DAY 2
LOWER BODY
Squat 10x10
Hack Squat 10x10
Leg Press 10x10
Stiff-Legged Deadlifts 10x10
Leg Extensions 10x10
Leg Curls 10x10
Seated Calf Raises 10x10
These first two days you want to lift with the heaviest weight you can while still getting all of the sets and reps
DAY 3
UPPER BODY
This upper body workout is the same as Day 1 but you switch up from heavy weights to lighter. My rule of thumb is to go 50% lighter weight on this day. What I learned is that although I'm still pretty sore from Day 1 doing this workout is great for active recovery.
DAY 4
LOWER BODY
Same as what I stated above about Day 3. Same sets and reps of Day 2 but 50% of the weight.
DAY 5
REST!!!
And on the Fifth Day He rested. Trust me you'll need it!!!
Hopefully you can barely move after these workouts and make sure you give yourself time in the gym because these are long days but have great rewards
As and Endomorph we need to lift for size and for look, unlike our counterparts that only need to lift for one of the above goals.
Mesomorphs are naturally low in fat with wide shoulders and a thin waist. They ultimately can put on weight fairly easily but usually it is quality muscle so they need to worry about focusing on getting muscles developed rather than size.
Ectomorphs are our hard gainer friends. Naturally skinny and lean. What these types of people need to do is lift the heaviest weight they can 85%-90% of their max so they can get their muscles bigger. They also need to eat, which comes to my next point for Endomorphs.
What are good foods for Endomorphs?
The best foods for us are lean protein sources from chicken or steak. I like to go organic but that's me as long as you cut the fat literally from the meat your good to go. Also high fibrous carbs are good but only in moderation and not after your workouts. I'm a fan of only one brand of bread because I don't like high fructose corn syrup so I avoid it at all costs I think that makes me gain weight faster than anything else. Cherries are a great food because of how low they are on the Glycemic Index.
So even though my workout goes against the norm in bodybuilding everyone that has trained with me has made leaps and bounds to their bodies and you can do the same if you put in the time and heart!