endomorphs walkingIf you are endomorphic, you have the basic human body type which is characterized by a tendency to store body fat.

Mesomorphs are characterized by a well-defined musculature, and ectomorphs have neither a preponderance of fat or muscle.

As an endomorph, you tend to collecting fat. But once you know that you are physically designed a certain way, you can begin building muscle quickly and efficiently when you use the right techniques.

Lean Muscle Mass

The key to muscle building for endomorphs, naturally heavy people who have an easy time gaining weight that is usually more fat than muscle, is to pack on lean muscle mass.

Endomorphs need to hit the weights three or four times a week, because traditional free weight training cranks up your metabolism response for up to 48 hours. This helps you burn much of the fat which you are naturally predisposed to collecting.

And the two main types of muscle building, whether you are looking to become cut and ripped, or you want to build bulk, benefit the endomorph in the same way when weight training is the muscle building focus.

As you build muscle, your basal metabolic rate rises, and this decreases your chances of storing fat cells. Your muscle content goes up, your fat content down, and you effectively combat your natural tendency to gain and store fat.

Weight Training Exercises

What types of weight training exercises should the endomorph focus on to lose weight and build muscle? Exercises like squats, which involve several muscle groups, need to be your focus. Any other multiple-muscle exercises involving weights will likewise crank up your muscle building hormones significantly.

Deadlifts and bent-over barbell rows also target multiple muscle groups, as do weighted bench dips and dumbbell overhead presses.

As an endomorph you should focus on 12 to 20 sets, with 3 to 5 sets per exercise. Beginners should start slower, building up to these numbers over time.

Any intelligent guide to building muscle for the endomorph will also tell you that you want to focus on a weight that causes you to “fail” at the 8 to 12 repetitions range. Then you can move to isolation exercises and target single muscle groups.

Remember to include a day of rest between workouts so that your muscles can rebuild themselves, as your fat continues to burn.

After each workout, go use your favorite cardio machine for a 15 to 30 minutes of intense cardio action. The best results will occur when you interval train your cardio, running or jogging for 2 minutes at a slow speed, 1 minute fast, and then repeat.

This endomorph muscle building strategy works perfectly for those larger body types which easily pack on the pounds, and can quickly begin turning your fat to muscle.

Image by Vinoth Chandar , Creative Commons 2.0 License