Mesomorph is a constitutional body type that requires almost ideal proportions, endurance to physical activity, and excellent functioning of the body's metabolic processes. In terms of their physical indicators, mesomorphs are close to normal indicators, and their most striking example is found in biology textbooks as a model of the human body.
In addition to physical characteristics, a mesomorph can be identified by its characterological characteristics. Vivid leadership qualities, always taking precedence, brightness of temperament and courage distinguish these individuals from the rest. They are characterized by masculinity and determination in defending their views, a high degree of vitality, manifested in competitiveness and adequate healthy aggressiveness. Although, under certain unfavorable factors, these traits can transform into hyperactivity, an increased tendency to take unjustified risks, and excessive falling in love, which in general may resemble a picture of manic preoccupation.
Mesomorphic body type
This includes the ideal athletic body for bodybuilding. Such people by nature:
- slim and muscular;
- have broad shoulders;
- good metabolism;
- strong by nature;
- build muscle without much effort, but can also gain excess fat if you don’t stick to proper nutrition.
This type of figure includes such famous personalities as Arnold Schwarzenegger, Phil Heath, Sylvester Stallone.
External characteristics of a mesomorph
Studies have shown that only 10-15% of the world's population have a mesomorphic body type . Of the three body types, people with this body type (guys and girls) have the most athletic bodies. They need constant activity; without physical activity, these people simply fade away.
They are characterized by a medium build, with a small waist, broad shoulders, medium-sized joints and muscular limbs. Fast metabolism prevents these athletes from gaining fat. Often these physically resilient people are of average height and have not very long arms and legs. Their body has good definition and undoubtedly attracts admiring glances.
The ideal balance of the ratio of body fat and muscle mass is the key to great success and achievements in the field of sports.
Representatives of this somatotype have high P-ratio, which in more understandable language means the ability to convert protein entering the body into muscle . Rapid production of glycogen is a favorable condition for intense training.
For mesomorphs, it is not difficult to gain lean muscle mass, and the percentage of subcutaneous fat to body weight remains below average. Representatives of this type most often achieve great success in bodybuilding.
Strength and muscle mass indicators grow very quickly. This is especially noticeable when choosing the right diet in combination with a training program.
Advantages:
- high-quality muscle mass gain;
- quick drying process without the need to take pre-workout;
- Basic exercises are sufficient to achieve visible results.
If we compare this type of body structure with others, then unlike endomorphs, mesomorphs do not need to make additional efforts to improve their relief and get rid of excess fat. At the same time, a mesomorph is not as thin as an ectomorph, and gaining weight is not a particular problem for him.
Flaws:
- possible disproportionate muscle development;
- tendency towards laziness.
The last point may come as a surprise, but in many cases mesomorphs, accustomed to easily achieving results, can be lazy and not give their all during training.
Popular representatives of this somatotype: Arnold Schwarzenegger, Sylvester Stallone, Cristiano Ronaldo, Mark Wahlberg; women: Sarah Jessica Parker, Tina Turner, Madonna, Halle Berry.
Lesson plan for mesomorph women
To shape curves and build mass, women should focus on cardio exercises. An ideal workout should consist of 2 sessions per day. In the morning you train your body's flexibility and endurance.
But in the evening you need to exercise with weights. That is, about 7 approaches with a total of 10 repetitions. Most often, such training can be done 3 times a week. On other days, a small load is performed in the morning.
Features of the body structure of ectomorphs
Ectomorphs are characterized by insufficient body weight, and increasing muscle mass is difficult for them. Such a person usually has poor appetite and an accelerated metabolism. Their muscles simply do not have the necessary glycogen reserves needed for proper training. The characteristic features of this physiological type include the following:
- Flat chest and narrow shoulders.
- Minimal amount of subcutaneous fat.
- Low strength indicators.
- Long thin limbs.
- Accelerated metabolism.
It should be said that this type of physique is quite common today, and it is extremely difficult for such people to gain the desired muscle mass. The training strategy should include intense, but at the same time, strength exercises performed with a minimum number of repetitions. The key to increasing muscle mass for ectomorphs is changing your diet to increase calories, as well as taking special carbohydrate supplements immediately after completing your workout.
What people with an endomorphic torso should know
Since this type tends to quickly accumulate fat, therefore, training should take place as often and regularly as possible. At least 5 times a week, but the working weight should be light.
The period between exercises should be reduced to a minimum. Only then will you achieve maximum results, and don’t forget about proper nutrition.
Workouts for mesomorphs[edit | edit code]
Mesomorphs respond well to training that includes fast movements with heavy weights, as well as “shaping” exercises. The more variations in the training program, the better the results will be.
Diversity is the key to success[edit | edit code]
A mesomorph must constantly change everything that can be changed in the training regime: the number of approaches, repetitions, duration of training and rest, the number of training days per week, working weights, angles of exercises. You also need to vary the intensity of your training.
The following combination shows good results: 3-4 weeks of intense training, then 1-2 weeks of light training. In most cases, this system gives a constant increase in strength and volume indicators and helps to avoid stagnation.
If the goal of a mesomorph is to build muscle, then intense aerobic training such as running should be kept to a minimum. Long distance running can even have the opposite effect. However, some mesomorphs find sprinting an excellent way to simultaneously develop their hamstrings, calves, and aerobic work.
In fact, it is enough for a mesomorph to run three times a week, 25-30 minutes per workout (five minutes of warming up, 15-20 minutes of work, five minutes of cooling down) - this is what is needed for a good job of burning fat. It is important to maintain the heart's operating mode within the operating range. (To calculate your operating range, you need to subtract your age from 220 and multiply the result by 0.6 and 0.8.)
Since mesomorphs are able to achieve outstanding results in a short period of time, some try to use this opportunity in training to the limit. Intensive training is good, but if you do too much too often, you run the risk of overtraining.
For many years, the basis of bodybuilding has been genetically gifted mesomorphs with their potential for phenomenal muscle growth and strength indicators. But if you get too enthusiastic about your workouts, you can fall into the trap of plateauing, getting injured, or simply losing interest in your workouts.
Killer Exercises
I would recommend doing this workout 3 times a week.
The first day you pump up your back and shoulders:
- do push-ups from the floor (3 sets to failure);
- perform a bent-over barbell (4 sets of 10 repetitions);
- lift the dumbbells in front of you (3 sets of 8-10 times).
The second day you train your arms and chest:
- perform the “hammer” exercise (12 times 3 approaches);
- lift the barbell to pump up your biceps (12 times, 3 sets);
- work on bench press with dumbbells (10 times, 3 sets).
The third day you pump your legs and buttocks
- squats with a barbell (3 working sets of 10 repetitions);
- rise on your toes in a vertical position. If this exercise is easy for you to do, then you can use a dumbbell to increase the load (at least 50-60 times);
- work out the leg press on the machine (30 times).
This program is designed not only for men, but also for girls who dream of building muscle mass.
It depends on your body type, which can be determined by certain characteristics:
- Ectomorph. A girl with a figure of this type is characterized by pronounced thinness, long limbs, anemia and poorly developed muscles. Wrist girth – up to 17 cm. Most often, it is these ladies who are labeled “skinny fat” - that is, skinny with flabby muscles and lack of body definition. Such girls practically do not gain weight due to their fast metabolism (“I eat what I want and don’t get fat”), but fat still tends to accumulate where it shouldn’t, and the lack of training and muscle mass leads to the fact that the beach in one swimsuit is scary and embarrassing.
- Mesomorph. These beauties easily build muscle mass and are distinguished by the proportionality of their figures. The posture is usually straight, the torso is long, the wrist circumference is 17-20 cm, the general impression is that of an athlete and simply a beauty. They lose weight as quickly as they gain weight.
- Endomorph. Soft, round and appetizing girls who easily (regardless of their desire) accumulate excess fat. This body type usually has difficulty controlling fat levels. Wrist circumference – over 20 cm.
Types of female figures and the right choice of clothing for each of them
The right diet
When training intensively, do not forget to count calories, while reducing the amount of fat. Eat more protein foods (low-fat cottage cheese, beef, fish, eggs). How to find out your protein intake? Very simple.
For an accurate calculation, the formula is used (2.5 grams per 1 kg of weight). Of course, eating that much protein won't be easy. Therefore, you can drink a protein shake at one of your meals.
Adhere to the principle of separate meals, eat at least 5 times a day. A few hours before bedtime, go to bed feeling slightly hungry. Only then will you see dramatic changes in the mirror.
Mesomorph nutrition[edit | edit code]
Mesomorphs grow much better if they get enough protein, at least 2 grams per kilogram of body weight per day, and keep their carbohydrate intake fairly high. An interesting feature of the mesomorph diet is that it can supply more than 20% of calories from fat, and this helps him gain weight and strength.
Typically, a mesomorph increases his strength and volume indicators and at the same time maintains body weight almost unchanged if he makes sure that the increase in muscle mass is gradual. Keep in mind that it is much easier to gain quality muscle mass if your body fat level is kept below 16% for men (22% for women).
