The Endomorph's Training.
The endomorph needs to be motivated and enthusiastic, so he should surround himself with others when he is training.
If he exercises in the company of others who are ultra - enthusiastic, that enthusiasm will rub off on the endomorph.
If he opts to train by himself at home, chances are that he´ll end up watching television and eating a big potato chips instead of hitting the weights.
A lot of endomorphs have a sluggish metabolism.
Therefore, every exercise session should contain some form of really stimulating exercise to step up the metabolism: high reps, squats, running, rope jumping, and such like.
Extreme endomorphs may, in fact, be suffering from a hormone imbalance.
All of us have hormones and some of the characteristics of the opposite sex, but a man who has wide hips, round buttocks, a rounded lower abdomen, little body hair, and noticeable fat on his pectorals might want to consult his doctor about the advisability of getting some hormone therapy.
Needless to say, the endomorph with his over - efficient digestive system must limit his overall caloric intake.
He is, poor man, destined to be forever hungry.
The food he eats should not be overcooked but as near to its natural state as possible.
He should also avoid sugars, excess salts, and junk foods of all types like the plague.
The Ectomorph's Training Ectomorphs are slow gainers, with long, light bones, average muscularity potential, and poor ability to put on fat.
They usually read every article on gaining weight they can lay their hands on, and often their ambition exceeds their capacity.
They embark on a schedule and keep adding "must" exercises to it until their routine has a horrendous length that takes hours to complete.
They chop and change, change and chop.
Some try a new schedule every few weeks.
Ectomorphs use up oceans of energy, never sit still, gobble their food, go to bed late, and are frequently tense and worried.
No wonder they find it difficult to gain weight.
An ectomorph's engines idle at double pace.
The primary needs of the thin man impatient to become a muscleman are to slow down, take life more steadily, and reduce worry and hurry to a minimum.
It will be difficult for him.
He must spend more time in bed, endeavor to relax after each meal (even 10 minutes will help), and generally learn to relax more.
Meals should be taken frequently, five or six small meals a day.
Smoking and alcohol are definitely out, for they rev up the already high - revving nervous system.
More than anything, the ectomorph must tailor his routine to his wiry musculature.
He will not gain on endless sets and reps.
The routine must be severe enough to stimulate muscular growth, but brief enough to prevent nervous drain.
At the outset, eight exercises will be sufficient.
Three sets of 8 - 10 repetitions.
You may add an additional set and a couple of exercises as time goes on.
Intensity, too, can be increased, but only in relation to your experience and condition.
Warning: Daily training is definitely not recommended for the ectomorph.
Too much training is worse than too little.
The ectomorph's secret is knowing when to stop.