In the last blog, we have discussed ECTOMORPH and MESOMORPH types of bodies and matching training routines for best results. Now let us discuss the last body type which is ENDOMORPH and will divide this body type into two parts.
ENDOMORPH
BODY TYPE 5-
They gain weight easily but reducing weight is a problem for them. They have slow metabolic rate. There body's symmetry is propotional but with fat.
ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- cardio/ abs( upper/ lower/ sides/ core) / cardio
Wed- chest/ front & side delts/ triceps/ abs
Thr- cardio/ abs( upper/ lower/ sides/ core) / cardio
Fri- back/ rear delts/ traps/ biceps/ forearms
Sat- cardio/ abs( upper/ lower/ sides/ core) / cardio
Sun- rest
This is the best routine for endomorph, if there aim is to reduce fat and simultaneously gain muscle also. Lot of successful results i have seen with this routine.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delt/ traps/ biceps/ forearms
Thr- legs/ calves/ lower back
Fri- chest/ front & side delts/ triceps/ abs
Sat- back/ rear delts/ traps/ biceps/ forearms
Sun- rest
This routine works best if your aim is to built more and faster muscle. For best results take high protein diet with low carbs and good supplementation like multivatimin, omega 3 fatty acids, etc. Try not to heavy weight lifting but more reps.
ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delts/ traps/ biceps/ forearms
Thr- cardio/ abs( upper/ sides/ core) / cardio
Fri- cardio/ abs( lower/ sides ) / cardio
Sat- cardio/ abs( upper/ sides/ core ) / cardio
Sun- rest
This routine works best on both muscle gain and fat reduction. Take high protein diet on muscle part days and low carb with high protein on cardio days.
ENDOMORPH
BODY TYPE 6-
They are same as body type 5 but unpropotional body's symmetry. Fat is only accumulated on the upper body but not on arms and legs.
ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delt/ triceps/ abs
Wed-back/ rear delts/ traps/ biceps/ forearms
Thr- abs( upper/ lower/ sides/ core)
Fri- legs/ calves/ lower back
Sat- deltoids/biceps & triceps(supersets)/forearms
Sun- rest
This routine works best with high protein and low carbs diet. For best results use creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- cardio/ abs (upper/ lower/ sides/ core)/ cardio
Wed- chest/ front & sides delts/ triceps
Thr- back/ rear delts/ traps/ biceps/ forearms
Fri- cardio/ abs (same as tue)/ cardio
Sat- legs/ calves/ lower back
Sun- rest
For best results take high protein diet and take low or no carbs on tuesday and friday.
Routine 3-
Week 1 & & week 3
Mon- legs/ calves/ lower back
Tue- abs/ deltoids/ biecps & triceps(supersets)
Wed- legs/ calves/ lower back
Thr- abs/ deltoids/ biecps & triceps(supersets
Fri- legs/ calves/ lower back
Sat- abs/ deltoids/ biecps & triceps(supersets)
Sun- rest
Week 2 & week 4
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delts/ traps/ biceps/ forearms
Thr- rest or abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest
On week 1 & 3 take high protein diet with normal carbs. For best results use creatine monohydrate on week 1 & 3. On week 2 & 3 take high protein and low cards diet. This is advance routine for maximum muscle gain on legs and arms. Proper supplementation is must like multivitamin, omega 3 fatty acids, etc.
These are all the details on different body types and matching routines. Mostly i have routined shoulders or deltoids in two parts fornt and sides with chest and rear delts with back. There are two reasons for the first, not to over train them by keeping it with right body part and second to get proper defination of the shoulders. Same goes with all muscle parts, i have routined them with the gaps of atleast two days for maximim muscle recovery.
Now, i have covered mostly all details on body types and there matching routines in these two blogs. Choose your body types and try different routines. You will definitely get your desire results with patience.
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