There are three main body types, ectomorphs, mesomorphs and endomorphs. Ectomorphs are naturally thin and have a difficult time developing and maintaining muscle. Mesomorphs are naturally muscular and lose fat relatively easily. Endomorphs are naturally round and soft and they can gain muscle, but they also gain fat easily. Most people are a mixture of body types. Workouts for endomorphs or endo-mesomorphs should include compound strength training exercises that work multiple muscle groups at the same time to quickly develop muscle, boost metabolism and burn fat.
Plie Squats
Plie squats work the hamstrings, glutes and quadriceps. Start with your feet in a wide stance. Hold a dumbbell with both hands. Your arms should be hanging perpendicular to the floor. Slowly lower your hips toward the ground until your knees are bent at 90 degrees. Make sure to keep your back straight and chest elevated. Press yourself up and return to the starting position. Repeat for three sets of 15 repetitions.
Stability Ball Push-ups
Performing stability ball push-ups recruits the chest, arms and core muscles. Begin on all fours and position the stability ball underneath your hips. Walk your hands forward until your feet are resting on top of the ball. Keep your spine in a straight line and lower your chest toward the ground. Pause for one second at the bottom of the movement. Press up until your arms are completely straight. Repeat the movement for three sets of 15 repetitions.
Lat Pulldowns
Lat pulldowns stimulate the upper back, biceps and core. Have a seat at the lat pulldown machine. Hold the bar with your hands slightly closer than shoulder-width apart. Face your palms up. Squeeze your shoulder blades together and pull the bar down until it is directly above your chest. Slowly release the bar up, returning to the starting position. Perform the exercise for three sets of 15 repetitions.
Overhead Shoulder Press
Doing the overhead shoulder press engages the shoulders and core. Stand with your feet shoulder-width apart with a dumbbell in each hand. Raise the dumbbells up until your elbows are bent at 90 degrees and aligned with your shoulders. Keep your wrist even with your elbows and face your palms forward. Press the dumbbells up and together above your head until your arms are completely straight. Lower your arms to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: What is Your Body Type
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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