The Sunday News
Simon Gama
One of the questions asked most by bodybuilders is “how should I train?” As you can imagine, coming up with one answer is a challenging task. We all have different body types, goals, levels of experience, motivation, training time, nutritional needs and habits and other factors.
Since what works best for one person may not be for another, I will present some practical training advice based upon a particular aspect: body type. This month we’ll discuss training for the endomorph — the kind of body that tends to be heavyset.
And while many of the exercises I discuss will work for any build, it’s how you do them that can make all the difference with regard to your body type.
The training Philosophy
Emphasis on intensity, aerobics
Endomorphs typically have a higher than normal percentage of body fat. On the plus side, many endomorphs are blessed with a big and wide bone structure. Weight gains come easily, and losing body fat is much more difficult.
Many times, the weight endomorphs gain stays right where they don’t want it — on the abs, waist and buttocks.
As endomorphs begin weight training and bodybuilding, they tend to gain size — much of it muscle — fairly quickly.
However, it often remains hidden under layers of fat. Ironically, an endomorph’s body can be hard as a rock, yet achieving a good degree of definition always seems just out of reach.
Many endomorphs, because of their advantageous bone size and ability to put on muscle quickly, train with heavy weights and low reps. Often, this is a mistake. An endomorph should train with moderate poundage, high intensity, minimal rest between sets and more frequent workouts. The goal is to amp up the metabolism, make the muscle burn and carve new cuts and definition.
Another very important training element is cardiovascular fitness. Far too many endomorphs simply do weight training and nothing else. That’s another big mistake.
An endomorph will never achieve the degree of leanness he desires unless he has a good diet and trains his cardiovascular workout choices include brisk walking, the stair-stepper machine, stationary or regular bike, and walking on the treadmill.
Be sure to do your cardiovascular training in the target heart zone, a range that is dependent on your age. To compute your range per minute, subtract your age from 220 and multiply that number by 0,6 and 0,7. After a five minutes warm-up, exercise in your target heart zone for 15-20 minutes, then cool down for 3-5 minutes.
The Workout
Tips for success
Lets keep the workouts fun. That means changing your training programme regularly — like every second or third workout. Then . . .
– take 3-5 exercises that work well for each body part and use those as your pool of exercise to choose from each workout.
– Choose 2-3 different exercises for each body part from the pool of exercises in each workout.
– Do one basic movement (that is, incline dumbbell press for chest) and 1-2 isolation movements (that is, dumbbell flyes, pec dec or cable crossovers).
– decrease your rest time between sets to no more than 60 seconds.
– Keep your reps in the 9-12 range for upper body and 12-25 range for legs and calves.
– Each workout, vary the rest times, reps, sets and weights. Keep your body constantly off guard.
– Train abdominals at the beginning of your workouts.
– Do not do more than eight sets per body part.
– Workout on a Weider Split-Training System. For example, on Monday work chest and arms, Tuesday work legs and Wednesday work on back and shoulders. Thursday is a day off from weight training and you repeat the training schedule again on Friday.
One last word
The role of the brain
One of the most important training tips for the endomorph to keep in mind is training intensity. The endomorphs must constantly keep his training intensity high. Make the body work harder by working smarter using the above guidelines. Keep the workouts fresh and exciting, and don’t allow yourself to fall into a rut. Do something different each workout.
In an upcoming issue, we’ll discuss training for the mesomorph. Until then, stay fit!
