These days there are so many training schedules or routines available on google and on youtube but every schedule don't work for everyone. Different type of body will react differently on one same schedule or routine. So now you need to understand that which body type you come in, advantage and disadvantage and what can works best for you.
Morden bodybuilding has divided body types into three categories :-
1. ECTOMORPH-
These are people with high metabolic rate. They have difficulty in building muscle mass or even overall weight. They are always skinny and lean in every diet.
2. MESOMORPH-
These people have balanced metabolic rate. They can easily gain weight and also reduce weight. There over all structure is balanced.
3. ENDOMORPH-
These are the people who have slow metabolic rate. They can easily gain weight but not easily can reduce weight. They look chubby and soft.
Now, these are technical terms and often people hardly understand their exact body type. When i often ask some of my fellow gym members that which body type you come in, they mostly reply mesomorph even if they look totally chubby (ENDOMORPH). So, i immediately understand that he is ego driven gym member who is not true to himself.
I will give you most easy ways to understand your body type and matching schedule for maximum benifit.
ECTOMORPH
BODY TYPE 1-
They are skinny, hard to gain weight but body's symmetry is propotional. They have high metabolic rate. Now, how to determine your body's symmetry ! It is very simple check your overall weight distribution and also the size of your wrist and ankle. If its normal then your body will mostly come in propotional and if they are small in width the you might have weak legs and arms i.e unpropotional.
ROUTINE 1-
Mon- chest/ front& side delts/ triceps/ abs
Tue- back/ rear delt/ traps/biceps/ forearms
Wed- legs/ calves/ lower back
Thr- same as monday
Fri- same as tuesday
Sat- same as wednesday
Sun- Rest
This routine works very well if you are taking good gaining diet and supplementing with creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ triceps
Wed- back/ biceps/ forearms
Thr- abs/ calves
Fri- deltoid/ forearms
Sat- rest
Sun- rest
ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- rest
Wed- chest/ front & side delts/ triceps/ abs
Thr- rest
Fri- back/ rear delts/ traps/ biceps
Sat- rest
Sun- rest
This routine is designed in a way for maximum muscle recovery and growth.
ECTOMORPH
BODY TYPE 2-
They are skinnys or lean, hard to gain weight and unpropotional body symmetry. As explained in body type 1, how to detect symmetry. They have high metabolic rate. They eat more but still no gaining weight.
ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delt/ triceps/ abs
Wed-back/ rear delt/ traps/ biceps/ forearms
Thr- abs( upper/ lower/ sides/ core)
Fri- legs/ calves/ lower back
Sat- deltoids/biceps & triceps(supersets)/forearms
Sun- rest
This workout works best with proper gaining diet and proper supplementation specially creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- abs (upper/ lower/ sides/ core)
Wed- chest/ front & sides delts/ triceps
Thr- back/ rear delt/ traps/ biceps/ forearms
Fri- rest or abs (same as tue)
Sat- legs/ calves/ lower back
Sun- rest
ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delt/ traps/ biceps/ forearms
Thr- rest or abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest
MESOMORPH
BODY TYPE 3-
They have balanced weight distributed on the body, easy to gain weight and reducing and propotional body symmetry. They have balanced metabolic rate.
ROUTINE 1-
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 delt/ traps/ biceps/ forearms
Sun- rest
This routine works best on high protein diet and proper supplementation specially creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- abs( upper/ lower/ sides/ core) / cardio
Wed- chest/ front & side delts/ triceps/ abs
Thr- abs( upper/ lower/ sides/ core) / cardio
Fri- back/ rear delt/ traps/ biceps/ forearms
Sat- abs( upper/ lower/ sides/ core) / cardio
Sun- rest
This routine is best for building abs and vascularity. High protein diet on muscles part day and low carbs on cardio days.
ROUTINE 3-
Mon- legs/ calves/
Tue- chest/ triceps
Wed- back/ biceps/ forearms
Thr- abs/ lower back
Fri- deltoids/ forearms
Sat- rest or abs/ lower back
Sun- rest
This routine works best for overall lean muscle mass gain. Doing abs and lower back togather will help you to make your spine strong and to gain small and tight weist for perfect V- shape body look.
MESOMORPH
BODY TYPE 4-
They can gain weight easily but only on upper body and hard to gain weight on legs and arms. They have balanced metabolic rate.
ROUTINE 1-
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
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- abs/ lower back
Thr- back/ rear delts/ traps/ biceps/ forearms
Fri- legs/ calves
Sat- abs/ lower back
Sun- rest
This routine works best if your primary focus is to gain lean muscle and abs.
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
This is a super advance routine for maximum muscle gain on legs and arms. Touch this routine only if your are really dedicated, doing proper supplementing like creatine monohydrate, omega 3, multivitamins, high protein diet, etc. Don't overtrain and give proper rest. Through this routine i bet you will change your body symmetry from unpropotional to propotional. This above pic of mine is after completing this 4 weeks routine.
Endomorph and there body tpes and routines next blog which will be part ll.
Morden bodybuilding has divided body types into three categories :-
1. ECTOMORPH-
These are people with high metabolic rate. They have difficulty in building muscle mass or even overall weight. They are always skinny and lean in every diet.
2. MESOMORPH-
These people have balanced metabolic rate. They can easily gain weight and also reduce weight. There over all structure is balanced.
3. ENDOMORPH-
These are the people who have slow metabolic rate. They can easily gain weight but not easily can reduce weight. They look chubby and soft.
Now, these are technical terms and often people hardly understand their exact body type. When i often ask some of my fellow gym members that which body type you come in, they mostly reply mesomorph even if they look totally chubby (ENDOMORPH). So, i immediately understand that he is ego driven gym member who is not true to himself.
I will give you most easy ways to understand your body type and matching schedule for maximum benifit.
ECTOMORPH
BODY TYPE 1-
They are skinny, hard to gain weight but body's symmetry is propotional. They have high metabolic rate. Now, how to determine your body's symmetry ! It is very simple check your overall weight distribution and also the size of your wrist and ankle. If its normal then your body will mostly come in propotional and if they are small in width the you might have weak legs and arms i.e unpropotional.
ROUTINE 1-
Mon- chest/ front& side delts/ triceps/ abs
Tue- back/ rear delt/ traps/biceps/ forearms
Wed- legs/ calves/ lower back
Thr- same as monday
Fri- same as tuesday
Sat- same as wednesday
Sun- Rest
This routine works very well if you are taking good gaining diet and supplementing with creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ triceps
Wed- back/ biceps/ forearms
Thr- abs/ calves
Fri- deltoid/ forearms
Sat- rest
Sun- rest
ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- rest
Wed- chest/ front & side delts/ triceps/ abs
Thr- rest
Fri- back/ rear delts/ traps/ biceps
Sat- rest
Sun- rest
This routine is designed in a way for maximum muscle recovery and growth.
ECTOMORPH
BODY TYPE 2-
They are skinnys or lean, hard to gain weight and unpropotional body symmetry. As explained in body type 1, how to detect symmetry. They have high metabolic rate. They eat more but still no gaining weight.
ROUTINE 1-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delt/ triceps/ abs
Wed-back/ rear delt/ traps/ biceps/ forearms
Thr- abs( upper/ lower/ sides/ core)
Fri- legs/ calves/ lower back
Sat- deltoids/biceps & triceps(supersets)/forearms
Sun- rest
This workout works best with proper gaining diet and proper supplementation specially creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- abs (upper/ lower/ sides/ core)
Wed- chest/ front & sides delts/ triceps
Thr- back/ rear delt/ traps/ biceps/ forearms
Fri- rest or abs (same as tue)
Sat- legs/ calves/ lower back
Sun- rest
ROUTINE 3-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- back/ rear delt/ traps/ biceps/ forearms
Thr- rest or abs
Fri- legs/ calves/ lower back
Sat- deltoids/ biceps & triceps(supersets)/ forearms
Sun- rest
MESOMORPH
BODY TYPE 3-
They have balanced weight distributed on the body, easy to gain weight and reducing and propotional body symmetry. They have balanced metabolic rate.
ROUTINE 1-
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 delt/ traps/ biceps/ forearms
Sun- rest
This routine works best on high protein diet and proper supplementation specially creatine monohydrate.
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- abs( upper/ lower/ sides/ core) / cardio
Wed- chest/ front & side delts/ triceps/ abs
Thr- abs( upper/ lower/ sides/ core) / cardio
Fri- back/ rear delt/ traps/ biceps/ forearms
Sat- abs( upper/ lower/ sides/ core) / cardio
Sun- rest
This routine is best for building abs and vascularity. High protein diet on muscles part day and low carbs on cardio days.
ROUTINE 3-
Mon- legs/ calves/
Tue- chest/ triceps
Wed- back/ biceps/ forearms
Thr- abs/ lower back
Fri- deltoids/ forearms
Sat- rest or abs/ lower back
Sun- rest
This routine works best for overall lean muscle mass gain. Doing abs and lower back togather will help you to make your spine strong and to gain small and tight weist for perfect V- shape body look.
MESOMORPH
BODY TYPE 4-
They can gain weight easily but only on upper body and hard to gain weight on legs and arms. They have balanced metabolic rate.
ROUTINE 1-
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
ROUTINE 2-
Mon- legs/ calves/ lower back
Tue- chest/ front & side delts/ triceps/ abs
Wed- abs/ lower back
Thr- back/ rear delts/ traps/ biceps/ forearms
Fri- legs/ calves
Sat- abs/ lower back
Sun- rest
This routine works best if your primary focus is to gain lean muscle and abs.
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
This is a super advance routine for maximum muscle gain on legs and arms. Touch this routine only if your are really dedicated, doing proper supplementing like creatine monohydrate, omega 3, multivitamins, high protein diet, etc. Don't overtrain and give proper rest. Through this routine i bet you will change your body symmetry from unpropotional to propotional. This above pic of mine is after completing this 4 weeks routine.
Endomorph and there body tpes and routines next blog which will be part ll.
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