ZERO TO SUPERHERO | STRONGER, FASTER, SMARTER

Here is the last of the three basic bodybuilding routines I whipped up for my readers, and are based on the somatypes ectomorph, mesomorph and endomorph. It’s a workout for the Hulks and “The Thing”s of this world (Hulk vs. The Thing anyone?)

Hope you enjoy it.

[ Description ]

Endomorph - Those heroes with big shoulders, wide hips, and metabolisms that move at a deathcrawl fit into the endomorph category. An adult endomorph’s wrist circumference will be over seven and a half inches as well.

Strengths: Endomorphs look big and brawny, no matter what resistance training they do, and they can usually lift heavier weights due to their thick bone structure.

Weaknesses: As stated in the description, endomorphs have slow metabolisms, so getting shredded means controlling calories and making workouts count. The endomorphs wide waists can make them look like a tank.

Strategy and Tactics: In addition to a disciplined diet, endos will employ a four day workout plan, using a mid-range rep scheme and cardiovascular activity in-between.

[ Supplements ]

Essential: whey protein powder, creatine and an unflavoured laxative and fibre supplement

Recommended: Glutamine, BCAAs (Branch Chain Amino Acids).

[ The Workout ]

Like the mesomorph’s, this is a four day routine, but the key difference is calves are trained two days of the week instead of one, and a minimum of 30 minutes cardiovascular activity should be performed on the Tuesday and Friday (preferably in the morning). Sunday is a day of rest.

Remember that the author assumes no responsibility or liability for any consequences resulting directly or indirectly for any action taken based on the information provided on this blog. Good luck and be safe.

• Be sure to do at least one warm-up set of 15-20 reps at the beginning of every training session.
  

   

• You can of course alternate between barbells and dumbbells, free weights and machines, to keep it fresh and hit your pecs at different angles.
  
• You can throw in some seated dumbbell presses or side lateral raises to work the shoulders and bust out that v-taper.
  

• Calve raises can be standing or seated, just be sure to alternate between days.