Endomorph's Internet Survival Guide

[64mark]

I wanted to post a workout program that really helped me to lose fat with very little muscle loss. If you try to look up endomorph workout programs on the internet you will find quite a bit of programs that have you do a high volume of sets, higher reps (12 or more) and short rest periods (30 to 60 seconds). In addition to all this work you will be prescribed 5 to 6 days of cardio anywhere from 30 to 60 minutes depending on the article and the philosophy of the person writing it. All this will need to be done on a low calorie diet which will cause you to have to take some sort of stimulant every single day just to feel awake, let alone get through your workouts! The happy medium that I found for myself was to keep the overall volume for each muscle group in check, keep reps between 6 and 8, and keep rest periods at one minute between each set. Try to reach failure on each set in the 6 to 8 rep range as well. Work each body part once per week. Your weight training workouts will be brief but intense. Lifting in the 6 to 8 rep range will help to keep you as strong and muscular as possible while the shorter rest periods increase the metabolic effect of your training allowing you to burn more calories. Diet, of course, is very important! Focus on 5 to 6 feedings each with a lean protien source and complex carbs. If you have another diet that works for you that's fine. I did find that a workout like this allowed more carbs and calories than other low rep workouts with more rest between sets. Add cardio as needed. I went from 270 to 229 in a matter of 4 months doing this routine with two or three days of cardio added whenever I wanted to. I also had a cheat day on saturdays. Let me give you an example of a shoulder, traps and tricep workout.


Dumbell shoulder press 2x6-8
Dumbell shrugs 2x6-8
Lateral raises 2x8
Rear delt machine 2x8

Skull crushers 2x6-8
Overhead dumbell ext. 2x6-8
Tricep pressdowns 2x6-8

As far as warming up I suggest the max-ot way to warm up before your first compund movement. Just don't wear yourself out before you do your first work set. You want to be able to use the most weight that you can for the prescribed number of reps. For variety, keep the number of sets the same but change the reps to no more than 12 and no less than 6. Also keep the rest periods the same. You will be sweating your butt off doing this workout and it will be intense if you do it right but I think it is a good guideline for people who have a hard time losing fat and don't want to lose strength/muscle. Try this out and see what you think.

[RaveBDK]

Originally Posted by 64mark

I wanted to post a workout program that really helped me to lose fat with very little muscle loss. If you try to look up endomorph workout programs on the internet you will find quite a bit of programs that have you do a high volume of sets, higher reps (12 or more) and short rest periods (30 to 60 seconds). In addition to all this work you will be prescribed 5 to 6 days of cardio anywhere from 30 to 60 minutes depending on the article and the philosophy of the person writing it. All this will need to be done on a low calorie diet which will cause you to have to take some sort of stimulant every single day just to feel awake, let alone get through your workouts! The happy medium that I found for myself was to keep the overall volume for each muscle group in check, keep reps between 6 and 8, and keep rest periods at one minute between each set. Try to reach failure on each set in the 6 to 8 rep range as well. Work each body part once per week. Your weight training workouts will be brief but intense. Lifting in the 6 to 8 rep range will help to keep you as strong and muscular as possible while the shorter rest periods increase the metabolic effect of your training allowing you to burn more calories. Diet, of course, is very important! Focus on 5 to 6 feedings each with a lean protien source and complex carbs. If you have another diet that works for you that's fine. I did find that a workout like this allowed more carbs and calories than other low rep workouts with more rest between sets. Add cardio as needed. I went from 270 to 229 in a matter of 4 months doing this routine with two or three days of cardio added whenever I wanted to. I also had a cheat day on saturdays. Let me give you an example of a shoulder, traps and tricep workout.


Dumbell shoulder press 2x6-8
Dumbell shrugs 2x6-8
Lateral raises 2x8
Rear delt machine 2x8

Skull crushers 2x6-8
Overhead dumbell ext. 2x6-8
Tricep pressdowns 2x6-8

As far as warming up I suggest the max-ot way to warm up before your first compund movement. Just don't wear yourself out before you do your first work set. You want to be able to use the most weight that you can for the prescribed number of reps. For variety, keep the number of sets the same but change the reps to no more than 12 and no less than 6. Also keep the rest periods the same. You will be sweating your butt off doing this workout and it will be intense if you do it right but I think it is a good guideline for people who have a hard time losing fat and don't want to lose strength/muscle. Try this out and see what you think.

I didnt take too much time to read your post (not to sound like im rude, because i have to go)...

But on a diet with a calorie deficit of 500-1200 calories daily, when my diet consisted of 2 protein shakes (one post workout, one 30mins - 1 hr before bedtime) per day, and lots of lean meats like chicken, and tuna, as well as rice (brown organic rice), fruit (grapefruit, apples, nectarines, cantalopes, watermelons), and GREEN vegetables, fat-free chili, as well as fatfree refried beans, and the occasional lowfat turkey subway sandwitch(for a treat) . I also did 30mins to 1hr of cardio a day 5 days+ a week (1 day of the week i run 12 miles in 1hr 40 minutes...too keep in shape), rotating between the treadmill, stairstepper and elliptical (works out various mustle groups in the legs, and keeps your body guessing...and you always get heavy sweats).

Within 2 months i lost 25-30 lbs of bodyfat, and gained .08 lb muscle mass....thats with a calorie deficit EVERYDAY.

I also lifted weights, but i didnt really know what I was doing, I just did Upper body Mon, wed, fri...and lower body tues, thurs. (LOL i know, i didnt know what I was doing =/)

I know the tiny muscle-mass I gain doesn't mean ****, but my point is with the right diet, and lots of cardio, it IS possible to lose fat and maintain/gain muscle mass... At least I didn't lose any.(i guarantee if my caloric deficits weren't as severe, and if i had the proper split and actually lifted correctly with a few days rest per bodypart, i would've gained more muscle).

Good Luck .

My point is, you can keep your mustle and lose weight, as long as you get your protein, and lower your calorie deficit, as long as your keep your cardio up.

P.S. The 2nd month of my dieting had very little results, about 20 lbs of the fat lost was within the first month. So i do believe that my body's metabolism crashed and had to rebound for a month...but my lifting has definitely improved during the time when i was rebounding!

[ehibbs]

I believe that the second month of your cut may have had better results with carb / calorie cycling. You have to be able to keep your energy levels up.

Also, it seems as though we endomorphs are constantly getting the advice to do tons of cardio 5-6 days a week (at least 30 minutes). This would seem to fly in the face of science that backs up the philosophy of HIIT. What I have been doing, with moderate success, is 30 minutes of aerobically-respirated cardio after a lifting session - 3.5 mph walking on a treadmill at an incline for 20 minutes, followed by intense biking on a stationary bike.

Again, I may be doing the wrong thing for my soma type (endo with some meso traits), but I would love to discuss why the apparent disparity in cardio advice.

[OmegaTim89]

Originally Posted by wakingmalice

i'm bustin on the 5000 calorie bulk as an endo an doing fantastic.

Same here, i gained 10 pounds in three weeks, and i still have my six pack, endo morphs should lift heavy and frequent. I have a 5-6 day split going right now. My numbers go up every other workout, and i work out a diffrent muscle group each day of the week. Keep with the compounds moves. Deads,Squats,Barbell Curls,Bench at every angle. Make the best out of your advantage, even if you do gain a lil bit of extra fat, if your muscular enough it will still look good. Or just do a three month cut. Low carbs and no sugars and alot of veggies mixed with hit cardieo. Loseing weight is a breeze and doesnt half to be rocket science.

[DanielDC]

Just to mention... I have had this experience of getting leaner AFTER lowering the volume of cardio workouts and giving more intensity to weights. HIIT also helped, but it is too much of a pressure to do regularly along with lifting. And not to mention the replenished sanity... But again, training only makes progress with a solid diet plan.

[tenreps]

VERY good artical, i am a mesoendomorph i could buid mass but have a hard time burning fat, you are so right in what you said about not believing everything you read.MYSELF up to 2 yrs ago was reading all the muscle mags about bulking up mass, and all i ever did was gain fat, till i got smart and did the right reading about body types. AND since i have lost 40 lbs of body fat and actualy gained muscle.========DO THE BEST WITH WHAT YOU HAVE!

[Black_Knight86]

you have no idea how much I hate being an endomorph. And I have naturally low testosterone levels too so building muscle is difficult for me as well.

You cant imagine how painful and frustrating it is for me. Ive been stuck in the 190-200 range for the past 3 years and I dont seem to be getting any stronger in any lifts though I go to the gym 5 days a week. I can't do that now since Im injured and thats going to make things even harder

[tenreps]

I know what you are going through i had the same problem, what helped me picking up a book called( BURN THE FAT FEED THE MUSCLE BY TOM VENUTO). IT,S a very good read, and also on this site BODYBUILDING.COM, many knowledgeable people who know what they are talking about. GOOD LUCK!=====NEVER GIVE UP!

[JimmieG74]

Endo's unite!!

[rukkus]

nice article and very informative. i seem be an endo with some meso qualities. i can put on muscle at a decent pace, but my gut just loves me too much to go. drives me nuts...

[tenreps]

VERY good read, i am a endo messo and up to a year ago i was eating healthy food, but way to much and not the right timing of my meals, and could not burn fat.I was also lifting and doing cardio 5 days a week, then i read a book called BURN THE FAT FEED THE MUSCLE BY TOM VENUTO,( and i am not trying to plug his book) it proved to be the best thing i did,( and of course finding bodybuilding.com) i am now preparing to do a contest in april 20010, in my age group 50 and over. THE one thing that i would have to disagree with the artical, ( at least for me) is that lifting and CARDIO along with excellent nutrition, has worked for me.AND if anyone would like to know, what i did is took my maintance calories droped it 200 calories then droped that 500, and measure myself weekly, and incorperate carb cycling now and then to stimulate the metabalism.======YOU CAN,T OUT TRAIN BAD NUTRITION!

[keley]

in an endo meso too. so basically keep the carbs to before and after workouts and in the morning if I read it right?

[tenreps]

YOUR starchy carbs( if you are cycling) should be eaten before 12:30 pm, and your fiberose carbs there after, thats on your low days, on your high days starchy carbs all meals except your last meal,keep in mind your low days should not be more then 3 days in a row.=======give it a try!

[keley]

Originally Posted by tenreps

YOUR starchy carbs( if you are cycling) should be eaten before 12:30 pm, and your fiberose carbs there after, thats on your low days, on your high days starchy carbs all meals except your last meal,keep in mind your low days should not be more then 3 days in a row.=======give it a try!

if i workout around 7 pm should I have carbs before my workout and after then swith it to veggies for the next meal, I usually have 1/2 oatmeal and 4-5 egg whites breakfast then a handfull of almonds mid morning then a chicken salad lunch then a little can of tuna mixed with cottage cheese mid afternoon then a protein shake pre-workout then whatever is waiting for me when I get home. what do you my maintenance level is I weigh 160 workout 3-4 times a week total body have a 12 hour a day rotating shift 5'11 use to weigh 268.

[saint sinner x]

Superb thread, I'm an endo-meson bodytype as well.

[tenreps]

FIRST off congradulations on loosing 108 lbs----WAY TO GO! TO find your BMR( basal metabolic rate) go online and google it, and do what it tells you, just guessing you should be around 2500 to 2600 calories for maintanance. YOUR diet looks like you are having enough protein, but not enough calories, and of course whatever you are having for dinner. ARE you sure you want to do carb cycling, you are 160 lbs and unless you are 4 ft tall ( and i don,t think you are) i think you are the right weight, now BF that is another question. HAVE you checked your BF? IF not i suggest that you do, maybe you should think about building LBM ( lean body mass) if you want to. AND one more thing, when you find your BMR that will change as you build mass, so you must take that in account. JUST so you know i am not a trainer ( nor do i pretend to be one) i know this through my own mistake,s i made along the way, none of this bodybuilding game is rocket science just a BOAT LOAD OF DEDICATION!=======WORK HARD AND EXPECT RESULTS!

[keley]

Originally Posted by tenreps

FIRST off congradulations on loosing 108 lbs----WAY TO GO! TO find your BMR( basal metabolic rate) go online and google it, and do what it tells you, just guessing you should be around 2500 to 2600 calories for maintanance. YOUR diet looks like you are having enough protein, but not enough calories, and of course whatever you are having for dinner. ARE you sure you want to do carb cycling, you are 160 lbs and unless you are 4 ft tall ( and i don,t think you are) i think you are the right weight, now BF that is another question. HAVE you checked your BF? IF not i suggest that you do, maybe you should think about building LBM ( lean body mass) if you want to. AND one more thing, when you find your BMR that will change as you build mass, so you must take that in account. JUST so you know i am not a trainer ( nor do i pretend to be one) i know this through my own mistake,s i made along the way, none of this bodybuilding game is rocket science just a BOAT LOAD OF DEDICATION!=======WORK HARD AND EXPECT RESULTS!

Thanks, for bulking what o you suggest as far as carb intake, morning before and after workout?

[tenreps]

WHAT i have for pre workout meal is, 100% oatmeal ( not the packets to much sugar),fruit and 7 egg white,s and for post meal, about 4 onces turky breast (that i cook) 1 whole wheat pita, and a serving of natrual peanut butter, and lots of water,also the oats is 2/3rd cup.

[Trivoletsky]

Great article.

[keley]

when bulking how do you fellow endomorphs take your carbs through the day? do you just eat them first thing in the morning and pre and post workout or do you eat them in moderation.

[tenreps]

IN my personnal opinion if you are a pure ENDO you should not be bulking, for you might add to much unwanted fat that you are working so hard to keep off. WHAT i would do is, if you are doing cardio cut the amount that you are presently doing in half, and increase the weight you are lifting along with a higher intensity. AND as far as nutrition try some carb cycling, 3 low 1 high also measure yourself weekly so you know if you are gaining any fat and how much lean mass you are gaining, and adjust your cardio and nutrition as needed.============YOU CAN,T OUT TRAIN BAD NUTRITION!

[keley]

Originally Posted by tenreps

IN my personnal opinion if you are a pure ENDO you should not be bulking, for you might add to much unwanted fat that you are working so hard to keep off. WHAT i would do is, if you are doing cardio cut the amount that you are presently doing in half, and increase the weight you are lifting along with a higher intensity. AND as far as nutrition try some carb cycling, 3 low 1 high also measure yourself weekly so you know if you are gaining any fat and how much lean mass you are gaining, and adjust your cardio and nutrition as needed.============YOU CAN,T OUT TRAIN BAD NUTRITION!

well I dont know if im a true endomorph but I can put on weight and loose it pretty fast, im not bulking I am taking it slow trying to gain .5 to a pound a week i changed my workout routine to upper/lower off upper/lower off off I am not doing any cario right now i;m kinda wore out of doing cardio for a while. I have been following scivations bulking for endomorphs program and it seems like it is good but it is to early to tell. in that book they say to center the starchy carbs to first thing in the morning and pre/post workout and the off days limit them to only in the morning and replace them with fruit.

[tenreps]

OK you really are not a ENDOMORPH, then why are you reading a book on ENDOMORPH bulking ?=====i am not sure where you are going with this.

[garza_20]

Originally Posted by donny453

lol i hate the endo life. I hear my friends telling me its so hard to gain weigth, for them. then im like what??? i can gain 4 pounds a day if i wanted too. </3

ha ha... reps bud! and its so true... it has its good and its bad... one thing i (we) have to continuously workout and maintiain so that i wont balloon up... cuz to bring it down its a b***h... damn treadmill is my enemy.. on the flip side... we have the body to support large muscles

[coals]

Repped on recharge
I'm pretty sure I fall into the mesoendomorph category (primarily endomorph with some mesomorph qualities). I would definitely love to see an article on the pros (and maybe cons lol) of being an endomorph. Hell if it's not too much to ask let's see a pros and cons table of all three somatypes

[luckyr7]

Thanks a lot

[Alex465]

Good article. Thanks.

[mfitty9000]

I'm a little confused on my body type to be honest. I think I have ectomorphic properties, long limbs, ectomorphic shape (but 60lbs overweight). But I don't eat very much at all and I still have troubles losing weight. I *easily* gain weight and it's a constant struggle to lose it.

Is it possible to be part ecto, part endo?

[97mboi]

Ahhh, makes me feel like someone understands. Endo's FTW!!

[keley]

well i did a test to see how carb senseative i am. to make a long story short i upped my carbs to every meal and needless to say i gaind weight some muscle and some fat and alot of water. I think i will continue my bulking but now i really know that carbs are my enemy and i avoid them at all costs. i hate being a meso/endo but its good in a way.