Having an experienced coach to help you is always a good thing, but you can also design your own training routine yourself. Of course, before doing this, you will need to research and understand what your goal is.
‘Do I want to lose weight?’, ‘How is my body?’, ‘How many times a week should I train?’. These are all questions you need to ask yourself before creating your training schedule.
What kind of body do you have?
To get started, you need to know what type of body you have. Basically there are three types: ectomorph, mesomorph and endomorph.
- Ectomorph: we refer to thin people who have some difficulty gaining weight. Usually these people burn fat easily due to their metabolism.
- Mesomorph: Also called an ‘H’ structure, these bodies maintain a balance between muscle and body fat levels. They are men and women with broad shoulders and a slim waist. This makes it easier for them to shape their body.
- Endomorph: This class of people have a thicker bone structure and usually accumulate more fat. They can gain muscle mass quickly, but their metabolism is slow and they are prone to obesity.
Knowing the type of your body will determine how you train. This will allow you to set goals and define the most suitable type of exercises.
Determine what you want to achieve with the exercise
Ectomorphic people above all need to gain muscle mass and put on a few pounds. Even women with a lean build will likely need to gain muscle mass to get better legs and buttocks. The training will have to be fast and strenuous.
Endomorphic athletes, on the other hand, will need to focus their efforts on weight loss and fat elimination. This will lead them to have a more toned and balanced body (their biggest difficulty). In these cases, people usually train several days a week by dedicating many hours to working out in the gym.
Mesomorphic people, on the other hand, must work in a personalized way based on the objectives to be achieved. Some will need to gain strength and have very strenuous workouts. Others, satisfied with their muscle mass, will focus on defining.
Build a workout routine based on your body
The ectomorphic sportsman should focus on weight lifting exercises. He should lift as much weight as possible, with a few repetitions and long breaks (two to three minutes after each set). Aerobic exercise doesn’t make much sense for this type.
The mesomorphic sportsman will have to carry out a varied training. Its physical structure allows it to increase and tone muscle mass at the same time. He will be able to easily handle different types of routines.
People with an endomorphic structure, on the other hand, will first have to work to reduce fat and extra pounds. They will then need to increase the repetitions and use moderate weights. Daily training should include performing aerobic exercises.
The muscle groups to work according to the build
For all these types, complete workouts should be developed in which all muscle groups are stimulated, although, as we will see, some areas will be more affected than others.
For example, people of lean build should put more effort into the muscle groups which include the legs and back. Those with an endomorphic body should work more on their limbs, given the amount of repetitions required for their body type.
Training for mesomorphic people is freer. In general, they should train all muscle groups, but they can intensify the area where they feel deficient.
With this data, we can build our back, chest, leg, arm and shoulder training routine. Remember to put more effort into those areas that you find most difficult to develop.