Training

Are You Metabolically Ungifted? Try This!

A training and nutrition plan for the endomorph

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Are You Metabolically Ungifted? Try This!

By reading the title of this article, I think we all know what body type I am targeting here. The innately strong, larger boned, endomorph body type. These individuals grow muscle quickly, but unfortunately slap on tons of body fat and water to go along with it. Here’s a training and nutrition plan for the endomorph.

 DOUBLE-SPLIT TRAINING 

Training twice a day is a very useful tactic in increasing metabolism and potentially reversing insulin resistance. Studies have demonstrated that both aerobic training and resistance training can increase insulin sensitivity in insulin-resistant individuals. Studies also show that weight training can increase glucose uptake into muscle cells, while shifting away from fat cells via Glut-4 glucose transporter proteins.

 PERFECT HARMONY 

Organize your double split training routine with a six- to nine-hour break between training sessions. For example: Training Session 1 is performed at 8 a.m. and Training Session 2 is performed at 5 p.m.

 MUSCLE GROUP TRAINING SPLIT 

MONDAY

A.M. Back thickness, rows, deadlifts, etc.

P.M. Back width, chinups, pulldowns, etc.

TUESDAY

A.M. Chest

P.M. Biceps

WEDNESDAY

A.M. Delts/Traps

P.M. Triceps

THURSDAY

No weight training, 30 minutes of cardio only

FRIDAY

A.M. Quads

P.M. Hamstrings/Calves

SATURDAY

Repeat a weak body part of your choice

SUNDAY

No weight training, 30 minutes of cardio only

 

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