Endomorph man before workout

Endomorph: Nutrition and Training For Muscle Growth

9 min read


09 Apr 2024

Hack Beast Mode

  1. What is an endomorph?
  2. How should endomorphs train?
  3. What should endomorphs eat?
  4. Endomorph meal plans
  5. How to get the best results?
  6. How Crazy Bulk can help?

When you step into the gym, forget about comparing yourself to the average Joe on the treadmill. Let's divert your attention to something that really matters: Your body type.

As an endomorph, you command a workout plan that sets you apart from the rest. Generic routines won't do justice to your somatotype. It’s a waste of time and energy to follow a plan that doesn’t give your body type credit.

That’s where we come in.

Here, we’ll help you handcraft a training and nutrition plan that perfectly aligns with your endomorph body type. So, whether you’re looking to gain weight or lose body fat, we’ll give you all the sweet info to get you there fast.

From powerful performance boosters to game-changing supplements, we’re going to cover it all.

What is an endomorph?

Ever heard of body somatotypes?

A somatotype is a categorization of body types based on physical characteristics and genetic traits. There are typically three main somatotypes: Endomorph, ectomorph, and mesomorph.

Each somatotype is associated with different body compositions, metabolic rates, and potential for muscle gain or weight loss.

An endomorph tends to have higher levels of body fat, a rounder and curvier appearance, and often find it more difficult to lose weight. They may have a slow metabolism and a tendency to store excess body fat.

In terms of what an endomorph looks like, think powerlifters, wrestlers and football linemen as they carry that thicker physique.

How will their body look?

We know how an endomorph looks in athlete form, but what about the average person?

Endomorphs also have more body fat than other somatotypes. Their look is curvier and softer, which means a rounder face and wider hips. This isn’t true of everyone, but on average, it is the case.

Endomorph body types carry their weight in the lower body, such as the hips, thighs, and buttocks.

How difficult is it for an endomorph to gain muscle or lose weight?

Endomorph working out

If you're rocking that endomorph body type, we’ll be honest: Weight loss is gonna be hard.

But not impossible.

It's going to require you to dig deeper than those other body types, but hey, nothing worth having comes easy, right?

Now, here's the deal. Your body loves to store that extra fat, thanks to your slower metabolism. But if you've got a burning desire to shed those pounds.

It's going to be a battle against your body's natural ability to cling to that excess fat. But don’t fret. We’ve got the answers.

How should endomorphs train?

You might know that cardio and resistance training are both popular choices for weight gain or loss, but which one reigns supreme for endomorphs?

Let’s take a look.

What training is best for weight gain?

It’s not a big surprise when we say for max mass you’ll need to hit heavy weights.

You’ve gotta hit the big weights to stimulate those muscle fibers and trigger maximum growth.

We're talking about sets and reps that will have you feeling the burn in all the right places.

Examples? Squats, deadlifts, bench press, shoulder press, rows, and lunges are your mainstays.

Aim for moderate to heavy weights and perform eight to 15 repetitions per set to encourage muscle hypertrophy (a.k.a. Epic gains).

But it isn’t just weights. Resistance training helps you bulk up through muscle growth, so you’ve got to consume more calories than you need for the gains you want.


Because when you engage multiple muscle groups you send fat cells running for cover with nowhere to hide.

The endomorph workout plan

Man lifting weights

Follow this plan for big endomorph gains in all the right places.

Workout schedule: Aim to train three to four times per week, alternating between workout A and workout B with a rest day or cardio session in between.

Workout A

Barbell squats. Three sets of eight to 10 reps

Targeting: Quadriceps, hamstrings, glutes, core

Dumbbell bench press. Three sets of eight to 10 reps

Targeting: Chest, triceps, shoulders

Bent over barbell rows. Three sets of 8-10 reps

Targeting: Back, biceps, rear delts

Lateral dumbbell raises. Three sets of 10 to12 reps

Targeting: Shoulders

Tricep dips. Three sets of 10 to 12 reps

Targeting: Triceps

Abdominal plank: Two sets of 30 to 60 seconds

Targeting: Core muscles

Workout B

Deadlifts. Three sets of six to eight reps

Targeting: Back, glutes, hamstrings, core

Barbell overhead press. Three sets of eight to 10 reps

Targeting: Shoulders, triceps, upper chest

Dumbbell lunges. Three sets of 10 to 12 reps (each leg)

Targeting: Quadriceps, glutes

Pull-ups or lat pulldowns. Three sets of eight to 10 reps

Targeting: Back, biceps

Barbell bicep curls. Three sets of 10 to 12 reps

Targeting: Biceps

Hanging leg raises: Three sets of 10 to 12 reps

Targeting: Core muscles

Read: What exercises should you do when you can’t put on weight?

What should endomorphs eat?

Bodybuilding foods

Let’s talk nutrition. The endomorph diet needs to contain some specific food groups to make sure you smash your goals.

Whether your goal is melting body fat or increasing muscle mass, our lowdown on what to eat and what to avoid will help you achieve awesome results.


Ditch the processed junk and steer clear of sugar-laden, fat-filled, empty calorie bombs.

These nutritional nasties will sabotage your progress and put the brakes on shedding excess pounds or stacking on lean muscle.

Unfortunately, endomorphs may have a higher risk of developing certain health conditions, including diabetes and other illnesses. A healthy diet and exercise can help reduce those risks.

Foods for weight loss

  • Protein is the secret weapon. Load up on lean meats like chicken, turkey, and fish, along with plant-based protein sources like beans and lentils.
  • Choose slow-burning carbs that keep you fueled up and satisfied for longer periods. Load up on whole grains, brown rice, and sweet potatoes.
  • Enjoy healthy fats from avocados, nuts, and olive oil.

Foods for muscle mass

  • Kickstart your day with an anabolic explosion. Load up on eggs, Greek yogurt, or a protein shake for maximum muscle mass.
  • Give your body the nutrients it craves with grilled chicken breast or salmon paired with nutrient-dense veggies, quinoa, or brown rice. Let the gains begin.
  • Go for lean proteins like cuts of beef or pork paired with muscle-loving veggies and whole grains.

Endomorph meal plans

We’ve put together an epic meal plan for those looking to bulk up and fill up on all the good stuff.

We’re talking lean protein, fatty fish, no blood sugar spikes and a food menu ideal for the endomorph body type.

Meal 1: Breakfast

  • Three scrambled eggs with spinach and bell peppers
  • One cup of oatmeal with a scoop of protein powder
  • One medium-sized banana

Meal 2: Mid-morning snack

  • Greek yogurt (one cup) with mixed berries
  • Handful of almonds

Meal 3: Lunch

  • Grilled chicken breast (6 oz)
  • Quinoa (1/2 cup) or sweet potato (1 medium-sized)
  • Steamed broccoli

Meal 4: Pre-workout snack

  • Protein smoothie made with 1 scoop of whey protein, almond milk, and a tablespoon of peanut butter

Meal 5: Post-workout

Grilled salmon
  • Grilled salmon (6 oz)
  • Brown rice (1/2 cup)
  • Mixed vegetables

Meal 6: Dinner

  • Lean ground beef or turkey (6 oz) with taco seasoning
  • Whole wheat tortilla
  • Sautéed peppers and onions

Meal 7: Evening snack

  • Cottage cheese (1 cup)
  • Sliced apple or other fruit of choice
  • Hydration (plenty of water!)

How to get the best endomorph muscle-boosting results

Now you know to mix up your workouts with both resistance training and cardio and what to eat, let's get on top of all the other things you can do to kickstart your body type into action.

Consistency is everything

Stick to your plan. Don’t let setbacks derail you. Stay motivated and know that change can only happen with dedication. It's a hard path, but when you get to the destination, it’s Triumph City!

Get those Zzzs

Proper rest and recovery are paramount. Aim for seven to nine hours of quality sleep to support muscle repair, hormone regulation. Sleep is when the magic happens, so don't neglect it.

Stay hydrated

Keep that water bottle glued to your hand. Stay hydrated to support your metabolism, and quench your thirst. Drink at least 8-10 glasses of water throughout the day to stay hydrated and support weight loss.

Which supplements help?

Don’t just choose any supplements. Use tested, natural and safe supplements from a reputed brand. Like, well, us!

Top top: Try our Product Finder tool to discover the perfect supplements for your endomorph muscle-building needs.

How to cycle cutting and bulking

Man bulking up

Cycling between cutting and bulking phases is totally normal in the bodybuilding and fitness world. It's a common practice among bodybuilders and fitness enthusiasts.

Wanna know what it is and how to do it?

It’s all about strategically alternating between these phases for the best muscle-boosting results, whether you’re bulking up or down.

Cutting phase

During the cutting phase, the primary goal is to reduce body fat while preserving that lean muscle mass.

Here's how to do it.

Diet and caloric deficit

Create a slight caloric deficit by consuming fewer calories than your body needs. Focus on a well-balanced diet with increased protein intake to support muscle preservation.

Cardiovascular exercise

Weave regular cardio workouts into your training routine to boost calorie burning and increase fat loss. High-intensity interval training (HIIT) is particularly effective in this phase.

The Crazy Bulk cutting stack

Our Cutting Stack combines four supplements to enhance fat burning and promote lean muscle retention during this phase. It includes Clenbutrol, Anvarol, Win-Max, and Testo-Max.

These supplements can support your goals by boosting metabolism, increasing energy levels, and helping you achieve a ripped physique.

Bulking Phase

During a bulking phase, the focus shifts towards building lean muscle mass and strength. Here's how you can make the most of it.

Caloric surplus

Consume a slightly higher calorie intake than your body needs to support muscle growth. Prioritize quality nutrients and increase your protein intake.

Progressive resistance training

Add in heavy compound lifts and progressive overload techniques to stimulate muscle growth and strength gains. Focus on challenging your muscles with increasing resistance over time.

How Crazy bulk can help

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Our range of potent and powerful legal steroid alternatives is designed to help you achieve massive muscle gains without any of the nasty side effects.

For bulking, get serious about supplements with Crazy Bulk’s Bulking Stack. It's the perfect kickstart to any bulking journey with several powerful supplements designed to help you pack on serious muscle and Hulk-up your strength.

Products in the stack:

  • D-Bal: A safe and legal alternative to an anabolic steroid. Enhances protein synthesis, muscle growth and enhances nitrogen retention in the muscles.
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  • Deca-Max: A legal alternative to an anabolic steroid, Deca-Max helps increase nitrogen retention, enhance protein synthesis, and promote muscle growth and recovery.

Each supplement works synergistically to promote muscle protein synthesis, improve nitrogen retention, and boost testosterone levels for big muscle growth.

And no looking back. Check out our testimonials to see just how our products worked for our happy customers.

And that's not all. For insider advice, tips and tricks to bulk up and beyond, visit our epic blog.

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