Training Tips For Endomorphs

Updated: May 4, 2020

For the uninitiated, people who have rounder and pear-shaped bodies are termed as endomorphs. What distinguishes the people, endomorphs, from people of other body types is the fact that they tend to store fat across the entire physique and especially around the legs and arms. A preconceived notion is that one will lose weight no matter what if he/she follows the right diet and regularly engages in rigorous workout sessions; however, endomorphs are an exception to the rule. Not only is it difficult for them to lose those extra pounds and achieve a toned body but, they are inclined towards gaining weight in the blink of an eye; thereby, making the whole fitness and training facet appear a little difficult. People commonly ask whether or not can endomorphs be tall? the answer is yes but rarely. Endomorphs typically have a short built and their round frame inescapably classifies them as “stocky”.

However, if there is a will, there is a way. If you identify yourself as an endomorph and have been facing the same complications, then this is a wake-up call for you to push yourself a little harder than you are already doing. In the following segment, we will be jotting down some strength tips for endomorphs to overcome their genetic disparity and comply with your needs.

Cardio Training

In order to make your muscles visible in a few months, cardio is a must. Depending on your body structure, incorporating cardio for a minimum of 3 times and a maximum of 5 times in a week for 20-30 minutes, while remaining in the target heart rate zone, will aid you in toning down a lot. Also, as we have mentioned in the preceding section, it is the arms and legs and the portions surrounding them that attracts the majority of the fat, remember to make your cardio low-impact and preferably, go easy on the knees by resorting to swimming, walking, biking and the like.


High-volume callisthenics is the unsung hero in the world of endomorphs and justifiably so. Endomorph callisthenics is accompanied by high frequency and low rest periods to depreciate the glycogen stores and remove all possibilities of your body to fall back on carbs for energy. Once you have gotten rid of the carbs, your body will inevitably have to move on to the fat reserve and exploit it for the better. If you haven't been into callisthenics before, her are some easy ideas to get started.

Train six days a week and dedicate about an hour to each of these sessions with frequent breaks in between the different sets of training. You can try push up variations, close-grip pull-ups and chin-ups, body weight rows, skipping, prisoner squat, pistol squats, box/stair jumps and wall handstand push ups for the starters. Regardless of which out of these exercises you chose to practice, make certain you repeat them for 5-8 times in a set and go on for at least 3-4 sets.

Strength Training

The primary objective of strength tips for endomorphs is to implement compound movements in the workout that will inexorably burn most calories. When you start, focus on carrying out 8-12 reps for 3-5 sets for your upper body and 12-20 reps with the same number of sets for the lower body. Once you start noticing differences, slow down your training a bit and attend the muscles that still need to be worked upon. If you are exercising 6 days a week, here's a program i recommend you to follow:

Day 1- Shoulder

Day 2- Arms

Day 3- Abs

Day 4- Chest

Day 5- Back

Day 6- Legs.

Now that you are well-acquainted with the necessary workout plan, remember that they alone will not be of any good. Combine them with a nutritional diet to check the number of calories you are consuming in a day and derive the amount of energy obligatory for such high-intensity performances. This is only a basic plan and as i suggested previously I would always recommend as many compound movements as possible. Compound movements are bench presses, shoulder presses, squats and deadlifts.

Thank you for reading, please check out more articles similar to this at

20 views0 comments

Recent Posts

See All