|10-24-2007, 10:46 AM||#1|
| PsychoJES |
Rank: New Member
Experience: 10+ Years
Join Date: Oct 2007
Location: The South
A couple of days ago, I posted a thread asking about drop sets and their benefits. Apparently, not too many people utilize them. But one question was posed to me about what my objective for using them were. So here goes….
Unfortunately for me, I have an endomorphic body-type. I really struggle with fat. Keeping it off is as tough for me as getting it off. I recently found an article in Reps! Magazine that discussed how endomorphic bodybuilders should train. The recommendation was to train chest, back, and shoulder (I’ll include traps as well) on Monday. The article recommended as much super setting as possible. I plan to add drop sets as well. Tuesday was for abs and aerobics. Wednesday for aerobics. Thursday for legs and chest again. Friday for arms. Saturday for aerobics. Sunday off. I really like the routine.
I want to hear from my endomorphic brothers and sisters. What have you done that’s been successful or has been useless? Or if you’re one of the fortunate few, give me some advice on this fight. Let me know…this is a struggle.
For those that might not know what an endomorph is….we are the people that are big-bones, carry excess fat, usually have the round faces and rounded shoulders. We are blessed with being able to add muscle and strength, but struggle to drop fat.
|10-24-2007, 11:13 AM||#2|
| hrdgain81 |
Rank: Light Heavyweight
Experience: 5-7 Years
Join Date: Mar 2005
I'm a classic endo, and I've struggled for a long time with trying to get lean. Here is what i've found to be most effect in dropping fat, and trying to keep muslce.
1. cardio - Hiit is by far the best thing for fat loss, hands down IMO. I've used different variations, and intervals, but what worked best for me was getting on an oval track, sprinting the straight aways, and jogging/walking the turns. Not to say that Hiit jump rope, or Hiit on the eliptical didnt work, just the track seemed to do the most for me. 2-3 times a week.
2. Diet - I've done many, and for me a CKD is worth the hassle. I drop bf very quickly on ketonic type diets, and I stick with them cause the carb ups are awesome. Once I get down to around 12% or so i would switch from a CKD to UD2, just because its more structured, and getting below 12% is hell for an endo.
3. Training - I've done the supersets, and the circuit training, and the drop sets, and everything else. What always ends up happening is this, I lose strength, it pisses me off, I go back to a 5x5 or 3x3. Or, I tell myself, your lifting is your cardio and then i just dont run. Keep your cardio and your lifting seperate, unless you specifically want strength endurance, then train for that. The only time I've ever lost fat without cardio is on a UD2, and that shit is worse then running hiit sprints for hours on end.
4. Cheats - make sure to plan atleast one good cheat meal a week. If your using a ketonic diet, plan it for you carb up day. This will keep you focused, and keep you on your diet.
5. Rebound - as you know being an endo, rebounding back is the worst thing ever. The key is to very gradually add calories back in, never make huge jumps. The same goes for carbs coming off a keto diet. I know it sucks.
Well thats what has worked for me in the past, and I'm going down this road again after bulking to 271 and getting to be a fat ass again, then an injury which made it worse, now I'm down to around 245, and slowly trimming up, my goal for now is 225, but I'm sure I'll get there and decide i want to be 215 ... it never ends.
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