Recommended exercises to gain muscles

Although diet is a key factor in reducing fat in endomorph bodies, its effectiveness is greatly enhanced by incorporating intense workouts. It is essential to understand that the main goal of your workouts will be to increase muscle mass, which will act as a natural catalyst for weight loss, complemented by cardio workouts focused on burning calories. Exercise not only helps us lose fat or improve our appearance, but is an essential component of maintaining a healthy lifestyle. Throughout this guide, we will suggest some exercise routines specially designed for endomorphs that you can include in your workout plan.

Strength exercises: Strength training is generally the most effective way to increase muscle mass. These exercises involve working with heavy weight loads, using the muscles intensely. This forces the muscles to expand and grow. There are several ways to perform strength exercises, although the most common option is to go to a gym, either at home if you have the necessary equipment, or in a commercial gym. Recommended strength exercises include:

• Dumbbell exercises for biceps: Dumbbells allow you to easily adjust the weight and are ideal for working the biceps. By performing sets of repetitions, you can build these muscles in a short time.

• Bench Press: This is one of the most popular and effective exercises to strengthen the chest. Through repetitions, you will be able to develop the pectoral muscles and increase strength in this area.

• Pulleys for triceps and back: Using weighted pulleys is an excellent way to exercise both triceps and back. Although it can be tricky at first, it is quickly learned due to its intuitive nature, showing excellent results in both areas.

• Dumbbells for the shoulders: Through semicircular upward movements, dumbbells are also useful for strengthening the shoulders, contributing significantly to improving body aesthetics.

How to choose the right weight for your exercises?

As mentioned, these exercises require the use of weights. To choose the right weight, it is advisable to start with a load that you can lift but that makes you feel somewhat uncomfortable. The goal is to push your muscles to the limit; if the exercise feels easy to you, you're probably using a weight that's too light. As you become more comfortable with the weight, you should progressively add more load. You should never reduce the weight, unless you interrupt your routine due to inconsistency or injury.