3, the effectiveness of training programs for each body type Bashny.Net

Ectomorph

If the nature of the "awards" 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 for the ectomorph usually "more - not better!»

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The training program for the ectomorph:

DAY 1 (legs, shoulders)

Squat 3h8

Leg press or hack squat 3h6-8

Bench standing barbell from the chest or behind the head 3h6-8

Press of dumbbells sitting 2h6-8

DAY 2 (rest)

DAY 3 (chest, triceps)

Bench press 3h8
Bench press on an incline bench or push-ups on wide bars 3h6-8 (with weights)
French bench press or standing 3h6-8
Extension arms on the block standing 2h6-8

DAY 4 (rest)

DAY 5 (back, biceps)

Wide grip pullups (with weights) 2 on the maximum

Deadlift 3h6-8

Thrust rod to the belt in the slope or pull the T-neck 2x8

Raising the bar to the biceps 3h6-8

DAY 6-7 (rest)

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!

Exercise is necessary for the three-day split program as a three-day split most best for building muscle.

The peculiarity of training for mesomorphs is that they can include isolating exercises to improve muscle shape, while working on the weight.

Number of approaches to one muscle group 6-8 reps 8-12.

One workouts 2-3 muscle groups.

An example of a training program for weight mesomorph:

DAY 1 (back, shoulders)

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

2. Deadlift 3h8;

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

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

5. Lifting dumbbells to the sides 3x12;

6. Lifting dumbbells through the parties in the slope of 2x12;

7. Press 5h25.

DAY 2 (rest)

DAY 3 (chest, arms)

1. The bench press 3x10;

2. Dumbbell bench press lying down on an incline bench 3x12;

3. Wiring dumbbells lying on a bench 2x12;

4. Raising the bar to a biceps 4x10;

5. Lifting dumbbells for biceps 3x12;

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

7. Extension of hands on a block down 3x12;

8. Press 5h25.

DAY 4 (rest)

DAY 5 (feet)

1. Squats on 3h10-12 shoulders;

2. Leg press 3h8-10;

3. Extension of legs 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.

DAY 6-7 (rest)

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.

Exercise is necessary for the three-day split program.

The basis of the program heavy basic exercises that promote muscle gain, and burning more calories.

The duration of each workout for endomorphs should be within 90-120 minutes, be sure to start with a thorough warm-up and end with a hitch.

Rest between sets is minimal, about 60-90 seconds.

The training program for endomorphs

DAY 1

1.) Squats on the shoulders of 4 sets of 12-15 reps.

2.) The leg press while lying on the simulator 3 sets of 12 repetitions.

3.) unbend 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, jump rope, or other aerobic exercise for 10-12 minutes.

DAY 2 (rest)

DAY 3

1.) bench press on a flat bench 4 sets of 10-12 times.

2.) Dumbbell bench press lying down on an incline bench head up 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 3 sets of 10-12 times.

5) extension of the hands 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.

DAY 4 (rest)

DAY 5

1) Pull-ups on the bar wide grip chin or chest 4 sets of 8-15 times.

2.) Deadlift 3 sets of 8 reps.

3) Link rod to the stomach in the slope of 3 sets of 10-12 reps.

4.) Craving T-bar to the chest in the slope of 3 sets of 8-10 times.

5) Raising the bar to a biceps standing 3 sets of 8-10 reps.

6.) Lifting dumbbells for biceps sitting 3 sets of 10-12 times.

7.) 2-3 abdominal exercises.

8) running, jump rope, or other aerobic exercise for 10-12 minutes.

DAY 6-7 (rest)