Endomorphs like myself are naturally large and soft. They may or may not have much muscle initially, but they put on muscle mass fairly easily and quickly. Legs in particular are often naturally massive. Unfortunately endos also put on fat quickly.
I often joke that if I walk past a gym I put on muscle, and if I walk past a restaurant I put on fat – not too far from the truth.
An Endomorph’s Diet is harder to get right than their Workouts!
Two plans ideal for Endomorphs you should check out are:
Although most workouts will work, Endomorphs need to get into the gym as often as they can without overtraining. They generally react well to heavy exercise, but also need to do cardio to keep the fat level in check. It is easy to gain lots of muscle and fat at the same time, and very difficult to lose that fat afterwards so keep that fat in check.
Many prescribe high reps to burn more fat, but what works is going to vary depending on the individual. It’s not one fit for all endos for weight training. Low reps with heavy weights work for me, together with going to the gym just infrequently enough to avoid overtraining.
Cardio like biking and running (not too much running as it is stressful on the body and can help lead to overtraining) is not only good, but usually required.
Cardio at least twice a week, preferably more, to help combat fat!
The problem is most endomorphs do not seem to like cardio, but you can find cardio you enjoy if you work at it.
Despite years of complaining that I hate cardio, I do find I enjoy biking and well as hiking and skiing. Skiing and hiking are time intensive as they require travel for me so I do not do them as much. I also found, much to my chagrin, that I enjoy running, although it’s usually a few months on and then a few months off.
Cardio is AT LEAST as important as your weight training!
You do need to find cardio you enjoy to keep your fat percentage down. Whatever cardio works for you. Do it religiously as it’s at least as important as your resistance workouts.
Enough proper nutrition is far less of an issue with endomorphs than with other body types. Too much food is the issue. “Bulking” is bad because although the muscle piles on the fat also does and then lingers.
Diet – The Key to Endomorph Bodybuilding Success!
There are multiple diets that can work for an endomorph, especially when paired with consistent cardio, and these can include low carb, slow carb, as well as more traditional bodybuilder diets as long as you watch what you eat – quantity is more of a problem than quality, although you want to eat reasonable healthily as well. Once again, you need to find what works for you.
Two resource that can help enormously an endomorph get ripped are:
Bottom line: lots of exercise and don’t eat too much. The muscle comes easy but the battle is controlling the fat, so plenty of exercise of all types and eat well.