Training programs for each body type

Training programs for each body type

1. ectomorph

If the nature of the "award" you ectomorphic body type, do not despair. On the one hand a fast metabolism prevents effective set of weight, but with the right approach, these "flaws" are easily converted into advantages. The main attention should be paid to the basic exercises. Workouts should be intense and last no longer than 45 minutes. For each muscle group to do 4-6 sets of 6-8 reps, this will ensure the best possible progress. It is very important rule for ectomorph "More - does not mean better!".

The training program for the ectomorph:

DAY 1 (leg, shoulder) 1) Squat 3h8 2) leg press or hack squat 3h6-8 3) Bench standing barbell from the chest or behind the head 3h6-8 4) Press of dumbbells sitting 2h6-8

DAY 2 (rest)

DAY 3 (chest, triceps) 1) bench press 3h8 2) on an inclined bench press or push bench on wide bars 3h6-8 (with weights) 3) French press lying or standing 3h6-8 4) on extension arms standing block 2h6- 8

DAY 4 (rest)

DAY 5 (back, the biceps) 1) wide grip pullups (with weights) 2 to a maximum of 2) Deadlift 3h6-8 3) Link rod to the belt in a tilted or bent neck 2x8 T 4) on the lift rod biceps 3h6-8

DAY 6-7 (rest)

2. Mesomorph

Mesomorph most prone to power sports. They are by nature muscled, long torso, broad chest and shoulders, a low percentage of body fat. They are rapidly increasing power rates and gaining lean muscle mass, so if you were born mesomorph, consider yourself very lucky! You need to train for a three-day split program, as the three-day split most best for building muscle. The peculiarity of training for mesomorphs is that they can include isolating exercises for improving the shape of the muscles, while working on the ground. Number of approaches to one muscle group 6-8, the number of repeats 8-12. One workouts 2-3 muscle groups. An example of a training program on mass for mesomorph:

Monday (back, shoulders)

1. Pull-ups on a bar with weights 2 to failure;

2. Deadlift 3h8;

3. Link rod in the slope 3h10-12;

4. Bench barbell on his chest standing 3h8-10;

5. Lifting dumbbell through the sides 3x12;

6. Lifting dumbbell through the side in the inclination 2x12;

7. Press 5h25.

Wednesday (chest, arms)

1. The bench press 3x10;

2. Bench dumbbells lying on an inclined bench 3x12;

3. Pin 2x12 dumbbell lying on the bench;

4. Lifting rod biceps 4x10;

5. Lifting dumbbells biceps 3x12;

6. The French bench press with a barbell while lying on a bench 4x10;

7. extension arms on the block down 3x12;

8. Press 5h25.

Friday (feet)

1. Squats on 3h10-12 shoulders;

2. Leg Press 3h8-10;

3. Leg Extension on the machine 2h12-15;

4. Bending legs on the machine 3h8-10;

5. The rise of sitting / standing on 4h12-20 socks;

6. Press 5h25.

3. endomorph

Endomorphs genetically inclined to corpulence. They are easy to gain weight, which is deposited mainly in the abdomen, hips, shoulders and chest. Therefore, training endomorphs has significant differences. You need to train for a three-day split program. The program follows the heavy basic exercises that promote muscle gain, and burning more calories. The duration of each workout to endomorphs should be within 90-120 minutes, is required to start with thorough workout and end hitch. Rest between sets is minimal, about 60-90 seconds.

The training program for endomorphs

MONDAY

1.) Squats shoulders 4 sets 12-15 repetitions. 2.) Leg Press lying the simulator 3 sets of 12 repetitions. 3.) The extensor feet on the machine 3 sets of 12-15 repetitions. 4) Bend the legs on the machine 3 sets of 10-12 reps. 5.) Bench standing barbell from the chest 4 sets of 10-12 reps. 6.) Press of dumbbells over your head while sitting 3 sets of 12 times. 7.) 2-3 abdominal exercises. 8) running, jumping rope, or other aerobic exercise for 10-12 minutes. WEDNESDAY

1.) bench press on the horizontal bench 4 sets of 10-12 times. 2) Press of dumbbells lying on the upwardly inclined bench head 3 sets of 12 times. 3.) The layout dumbbell lying on the bench 3 sets of 12 times. 4) French press of a bar with EZ stamp lying on the 3 sets of 10-12 times. 5.) The extension arms down on the block 3 sets of 12 times. 6.) 2-3 abdominal exercises. 7.) running, jump rope, or other aerobic exercise for 10-12 minutes.

FRIDAY

1) Pull-ups on a bar in a wide grip chin or chest 4 sets of 8-15 times. 2.) Deadlifts 3 sets of 8 repetitions. 3) Link rod to the stomach in the slope 3 sets of 10-12 repetitions. 4.) Link T-neck to the breast in the slope 3 sets of 8-10 times. 5) lift rod biceps standing 8-10 3 sets of repetitions. 6.) Lift the dumbbell biceps sitting on 3 sets of 10-12 times. 7.) 2-3 abdominal exercises. 8) running, jumping rope, or other aerobic exercise for 10-12 minutes.