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Try out the 4 Day Bodybuilding Split and maximize your strength and muscle mass. It comes with a lot of benefits. You don’t need to be in the gym everyday to make significant gains. Read the whole Article on my website. Share it with your friends if you agree. It would help me out a lot!

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Static stretching is perfect after your workout and on off-days. They improve the Range of motion and keep your body flexible. Tag your friend who skips static stretching :D

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Before working out you should only perform Dynamic stretching. You will improve range of motion and prepare yourself for Big compound lifts. Furthermore, you will prevent yourself from injuries. You can find a list of Lower and upper body stretches on my website “The most Effective workout for Ectomorphs”

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After a good workout session there are many steps to help your body to recover and get stronger. One of them is to sleep between 7 to 9 hours every night. Give your Body the rest it needs. Growth hormones will be released at night, helping you to recover more quickly. How much do you sleep every night?

The Sweet Potato offers many benefits. The complex carb will assist with stable glycogen levels helping with a sustained Energy release throught the day. It’s the perfect food for Bodybuilding! DO you like the sweet potato over the regular Potato?

Consider Olive Oil to cook your food with. It has many benefits and provides quality unsaturated fatty acids and Omega 3 fatty acids.

Complex carbs have a longer molecular chain, will keep your body fuller for long and provide a sustained energy release. There are many more benefits and results are typically seen shortly.

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After your workout session, your glycogen levels are very low because they are fuelling your workout. Now it is recommended to eat simple carbohydrates instead of the “good” complex carbohydrates in order to fill up the empty glycogen store quickly.

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If you are looking to bulk up and build muscle than carbohydrates are the main source. You´ll need a lot of them especially if you are an Ectomorph with a fast metabolism like myself. In order to build muscle you need to force yourself to hit more weights and higher numbers in the gym. Therefore it is inalienable to eat a good mix of simple and complex carbs in order to get constant glycogen level and boost it up when needed.

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You´ll see a higher amount of body fat and not so well-defined muscles. However, hidden underneath there are big muscles. The Endomorph is naturally strong and can put on lots of muscles in a short period of time. The high body fat percentage is caused by a slow metabolism. Usually, Endomorphs are shorter than the other types and the waist is the biggest out of them. It's not the best for bodybuilding and you can usually find Endomorphs in strongmen competitions. The Endomorph will find it hard to lose fat and it's recommended to go on a diet if the goal is to get lean.

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Are you a true Mesomorph? Its probably the most desired Body Type in the sport of Bodybuilding as they have a large bone structure. The naturally small waist and the wide shoulders are determined as the ideal look for bodybuilding. The muscle bellies are usually round and the ankles/wrists are small. The Mesomorph finds it easy to put on muscles quickly as they are naturally strong. The Downside is that Mesomorphs tend to gain fat a bit easier than the Ectomorphs do. The Mesomorphs responds best to heavy weight training and cardio. The results will be seen shortly, especially if you are just starting out.

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To see if you have a good proportional shoulder to waist Ratio you can simply grab measuring tape and a calculator. Now measure your shoulder circumference and then your waist circumference. Comment your Ratio, im very curious

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People with this body type will have a hard time to put on weight, they are also known as “Hard gainers”. They are usually very skinny with a low amount of body fat. The metabolism is lightning fast and I´ve noticed that all the food gets processed very quickly before it is used by the body and muscle. The Shoulders and hips of an ectomorph are narrow. On the bright side, if an ectomorph has put on some size, he will find it easy to get rid of any extra fat. This will make an Ectomorph look very lean all the time. To gain Mass you´ll need to eat a lot of food. I have made very good experience with Shakes including Oatmeal and Bananas. The extra calories will be beneficial to gain weight and finally put on muscle.

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