Mesomorph: main characteristics and features of training

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What you need

• Dumbbells
• Barbell
• Horizontal bar
• Exercise equipment

Among the three main body types - ectomorphs, endomorphs and mesomorphs - it is the latter that are rightfully considered people who are genetically most predisposed to strength sports. Indeed, their muscles respond best to power loads, which is why they are more likely than others to achieve success in strength disciplines.

In this article, we will look at which training program for mesomorphs is most effective, give some nutritional recommendations and tell you how to put the information received into practice with maximum impact.

Features of nutrition and training process

The diet of representatives of this body type consists of a standard set of products used by the majority of athletes.
Even if you want to achieve high results, a mesomorph may not get hung up on the intricacies of a sports diet. It is only important to follow basic nutrition rules and adhere to the optimal balance of proteins, fats and carbohydrates in your daily menu

The portion of carbohydrates consumed per day should be 35 percent of the diet, proteins should be 30 percent, and the rest will be fats. In this way, the athlete will provide himself with building material for muscles and energy for regular exercise in the gym.

The amount of saturated fat in the diet should not exceed a maximum of 10-15 g per 1000 kilocalories. If you do not follow these restrictions, there is a risk of exceeding cholesterol levels, which will negatively affect your health.

Turning again to the comparison of different types of body structure, it is important to understand that:

• an endomorph will gain weight with minimal disruption of diet;
• To gain weight, an ectomorph needs to eat on a schedule after a short period of time;
• a mesomorph is deprived of this headache and should not fanatically monitor the grams of food consumed. Their metabolism is designed in such a way that all energy is directed towards muscle growth.

At the very beginning of a sports career, a mesomorph has no problems gaining muscle mass. Fast metabolism and the ability to easily get rid of fat deposits are advantageous features of this category of athletes.

Thanks to their innate energy and endurance, they can train more efficiently and more often than other athletes. They make excellent bodybuilders. They perfectly combine strength and endurance. With proper training, proper nutrition and choice of pre-workout, they can achieve solid results twice as fast as representatives of other somatotypes.

But after some time, you can notice a decline in the effectiveness of training. The longer he trains, the more he will become like an ectomorph, since due to the acceleration of metabolism, the carbohydrates consumed will be burned.

In addition to bodybuilding, they are good at almost all sports. Thanks to their combination of qualities, they show excellent results in martial arts, team games, and even boxing. Eastern martial arts, which require special endurance, reaction, and strength, are also suitable as an ideal activity for these endurance athletes.

Strategic points in training

If you put a mesomorph in front of you, then you can say about him that he is a sprinter, but not a marathon runner. Mesomorph training should take place at high intensity, when glycogen is used as reserves, not fat. There is also a lack of detailed physique - frequent plateaus and stoppages in development. To prevent this condition, it is necessary to regularly change the training process and introduce new techniques that will force the muscles to be regularly in a state of stress, which will allow them to receive a neuromuscular response with high efficiency.

A mesomorph is a natural athlete, and he is characterized by highly intense training, during which he takes maximum advantage of himself in terms of skeletal muscle development. Regarding nutrition, there are some restrictions, but they are minor and do not require special attention compared to ectomorphs and endomorphs.

How to create a diet for a mesomorph

In fact, even ideal genetics can be “killed” by improperly selected nutrition. This is especially noticeable with age, when metabolism gradually slows down, hormonal levels change, and now a mesomorph, previously known for high testosterone levels and excellent metabolic processes, turns into an ecto-, or even endomorph. To prevent this from happening, you need to immediately take into account the original characteristics of your body and develop the right nutrition strategy.

The key to a beautiful mesomorph figure is low cortisol synthesis, supported by high levels of protein absorption from regular foods.

This means that a mesomorph man does not have to actively drink protein to gain muscle mass, and a woman will need significantly less of it than if she had a different body type. But even a mesomorph’s metabolic processes can go wrong if he consumes a large amount of foods with a high GI: the insulin response will worsen, which will lead to hormonal imbalance.

A few rules of proper nutrition for a mesomorph:

• The amount of saturated animal fat cannot exceed 15 g for every 1000 kcal.
• In the BJU ratio, only 30% can be given to fats.
• The proportion of proteins should be almost 3 times less than the proportion of carbohydrates, so as not to provoke a drop in testosterone levels.

At the same time, you need to understand that carbohydrates are meant mainly complex, and meals must be divided into fractions - up to 7 meals a day, making small portions.

Recommendations for sports nutrition

It cannot be said that a mesomorph does not have disadvantages and caveats in choosing sports nutrition, since the type is prone to gaining not only muscles, but also fat. Too high-calorie supplements, such as high-carbohydrate gainer bars, will contribute to an excess of carbohydrates, which will cause compaction of adipose tissue. This body type needs to be given as many calories as it can absorb. Therefore, especially fast gainers with a predominance of simple carbohydrates should be left to ectomorphs.

Protein shakes, including casein and whey, gainers with equal proportions of proteins and carbohydrates, and complexes of essential and essential amino acids are suitable for gaining muscle. Also, to gain muscle, mesomorphs can resort to using creatine and pre-workout complexes.

To reduce subcutaneous fat during endurance work (when losing weight and drying muscles), you can use whey protein isolate, amino acids, fat burners, L-carnitine and avoid simple carbohydrates and fats in supplements.

Drying food

During drying, mesomorphs should adhere to a number of rules, some of which overlap with those listed above. First of all, never skip breakfast and eat small portions

In the first half of the day, you need to eat most of your daily diet, and it is also important to avoid alcoholic beverages and any fast food such as fast food or chocolate bars. Additionally, start taking vitamin complexes

Grocery list

Mesomorphs during the drying period need to focus on certain foods:

• beef, chicken and other lean meats;
• fish of different varieties;
• eggs (preferably without yolks);
• dairy products with minimal fat content;
• oat bran, nuts, lots of vegetables (rich in dietary fiber;
• any seafood.

We count calories

Calculate the calorie content of your diet using the simplest formula: body weight in kilograms multiplied by 28-30 kcal. Subtract 500 kcal from the resulting number, and you will get your calorie content for drying a mesomorph. It is necessary to add the following composition of BJU to your diet:

• 2.5-3 g of protein per kilogram of weight;
• 0.4-0.9 g of fat per kilogram;
• Carbohydrates for the remaining calories.

You should boil all of the listed products, cook in a double boiler or bake in the oven.

It is important to train at a sufficient intensity to speed up the drying process.

Food for mass

When mesomorphs gain muscle mass, training plays the most important role, but nutrition cannot be neglected either. You can find out what foods will help you gain muscle mass from our other article. The training should be quite extensive and long, and you should work with maximum weights.

In general, it is not difficult for a mesomorph to gain muscle mass, and the content of subcutaneous fat almost does not increase.

Diet

The diet for a mesomorph when gaining muscle mass should be something like this:

• before breakfast, a glass of water with honey;
• for breakfast, porridge with milk, a banana, a couple of boiled eggs;
• then for a snack, boiled lean pork with potatoes, as well as a portion of vegetable salad;
• for lunch, green soup, eggs, durum pasta with beef;
• for an afternoon snack, chicken breast with rice (preferably brown), vegetable salad with eggs;
• dinner may include boiled fish, vegetables and stuffed eggs;
• before going to bed, cottage cheese with walnuts and honey, as well as a glass of kefir.

Calorie content

Calculate calorie content using the above formula (weight * 28-30 kcal) and add another 500 kcal to the calorie content. At the same time, per kilogram of body weight there should be 2-3 g of protein, mainly of animal origin, and also focus on carbohydrates.

The ratio of BJU can be something like this:

• carbohydrates – up to 50%;
• proteins – up to 40%;
• fats – from 10 to 20%.

Nutrition for weight loss

The general principles of nutrition when losing weight in mesomorphs are not very different from the diet during drying.

It is important to have up to six meals a day, including a number of products in your menu:

1. Low-fat cottage cheese. Eat up to 200 g of it per day. The product contains pure protein and calcium, without which you will never lose weight. You can add unsweetened and low-fat yogurt to cottage cheese.
2. Chicken breast, baked or boiled. Eat them up to twice a day or more often, combining them with vegetable salads.
3. Boiled beef. It is better to eat lean meat, boiling it with spices and eating it with vegetables.
4. Eggs. Nutritionists are actively arguing about the benefits of yolk to this day. We recommend eating no more than three whole eggs per day, and without yolks you can eat up to six eggs daily.
5. Buckwheat with beef, as well as pilaf with chicken. They are very nutritious and especially useful on training days.

When planning your diet, do not forget to drink enough clean drinking water per day.

Calorie table for ready-made snacks

Where to start for a beginner

Visits to the gym should not turn into a preparatory phase for the formation of relief.

A beginner must have minimal physical training, such as:

• perform 50 push-ups and 15 pull-ups;
• run 2 km at any pace;
• daily stretching - bridge, splits;
• upper and lower press 50 times each;
• classic deadlift, squat, soldier press.

A good preparation for physical activity is training with a high number of repetitions and light weights, alternating large weights with a small number of repetitions. The cycles are done every other day and are combined with exercises that raise your heart rate to speed up your metabolism.

The use of splits is controversial.

Breaking down into parts, working out a separate group, in particular, a triple spleen:

1. Triceps, back, deltoids, abs.
2. Biceps, chest, abs.
3. Legs, abs.

Some experts are inclined to believe that it will be a good school for a beginner, while others are of the opposite opinion.

It is also considered preferable to combine one or two multi-joint exercises with the same amount for one individual muscle: 5 sets of 12 repetitions.

In order to avoid addiction and stagnation, it is recommended to pay attention to the principles of Joe Weider. Arnold Schwarzenegger's mentor advised planning training cycles, individual workouts and exercises

It will be useful to change ultra-fast repetitions to a mass-gaining mode with slow movements and full amplitude: 1-2 multi-joint repetitions to accelerate metabolism and one to work an individual muscle.

A supplement would be, for example, fast walking or running 3-4 km. three times a week. It should be recalled that longer distances will only be harmful.

An example of a training program for a beginner mesomorph

Soon after gaining mass and strength, you should pay attention to working on isolation exercises, and the mesomorph program is perfect for this. Formative activities are a complement to the development of one specific group

To maintain their dry appearance, you should not exclude short distance running, swimming, brisk walking, and various team games.

Cardio training increases cardiac endurance, increases lung capacity, burns excess fat, increases heart rate, as a result of which a large amount of oxygen is absorbed and the body's metabolism accelerates. Externally, this will be reflected in relief and volume. But increased pumping also implies complete recovery after it. After passing the base, in which almost half of the large muscle groups are involved, at least two days of rest are required with a sleep duration of 8-10 hours.

Isolation exercises can be carried out, for example, in this form:

• first day – chest, triceps;
• ​second – back, biceps;
• ​third – legs, delta.

Of course, this is an approximate program; the athlete is free to select the task at his own discretion. But we should not forget that simultaneous training of two large muscle groups will only bring harm, but not benefit. Therefore, it is not advisable to combine the chest, back and legs, or the biceps with the deltoids. Working only with the triceps separately will not bring a positive result.

Following the principles of Joe Weider, it is necessary to plan not only training phases, but also individual sessions. The spread of strength, relief and mass-building exercises per week should alternate evenly.

Strength training ranges from 4 to 6 repetitions in each of 4 approaches, weight training is given 6-12 repetitions in 6 approaches, relief - 12-20 repetitions in 6 approaches. The number of approaches can be adjusted depending on the load, while it is necessary to do 1-2 warm-up and up to 6 drums.

It is important to observe rest - from 2 to 5 minutes, with a training duration of 60-90 minutes

What is a split?

A training principle called “split” means that we “split” the body into separate muscle groups and train them on different days. The advantage of this approach is that muscle groups have more time to recover and grow. While one muscle is resting, we train another. Doing just three workouts a week will lead to progress in the long run.

Classic split

The split can be made for 2-7 days. Also, for experienced athletes, a split program is acceptable, in which one muscle group is worked more than once a week. Our system is built differently, in which each muscle is loaded once a week. This ensures full recovery before your next workout. This approach will lead to the growth of high-quality muscle mass.

Most often, during split training, synergistic muscles are trained on the same day. For example, chest and triceps, back and biceps. The triceps get their share of the workload during any chest press exercise, and the biceps get their share of the workload during back rows. After performing the main load on a large muscle group, the athlete finishes off an already tired small muscle.

This split is discussed in detail in the following videos:

Alternative Approach

There is another approach - to train antagonist muscles at a time. For example, biceps after a chest workout or triceps after a back workout. It can be used from time to time, but not on an ongoing basis - not everyone is suitable for such heavy training.

Let's say on Monday you worked your biceps, and on Wednesday you have a back workout.

In such conditions, it is important to pay a lot of attention to recovery - it is impossible to fully train your back if your biceps are still not recovered from Monday. Over time, this will lead to overtraining of small muscle groups, which will stop responding to any load and weaken

As a result, weak triceps will not allow you to set records in the bench press, weak biceps will not allow you to do normal pull-ups, etc. They will also not grow in such conditions.

ESSENCE OF THE DIET

Any diet can be divided into BZHU (proteins, fats and carbohydrates). Fats can be saturated (animal foods) and unsaturated (plant foods). Your diet should include unsaturated fats, as they lower blood cholesterol levels.

Carbohydrates are divided into simple, complex, and fibrous (fiber). Only complex and fibrous carbohydrates are useful for consumption, because they are digested more slowly and prevent the powerful release of insulin into the blood. Do not think that only carbohydrates are deposited in problem areas and prevent the appearance of cubes. Carbohydrates are the main source of energy, without which no training is possible. But only excess is bad.

And of course squirrels. The main component for building our body. According to scientific research in the field of nutrition, exercisers consuming the right amount of calories should consume the appropriate amount of protein:

• Strength loads – 1.4–2 g/kg body weight;
• Endurance loads – 1.2–1.8 g/kg body weight.

Remember that excess protein can cause kidney and liver problems. If there are no medical contraindications, then you should not reduce your protein intake.

As you already understand, the diet of a mesomorph man should always contain a sufficient amount of protein, complex carbohydrates and unsaturated fats. As well as a balanced diet and regulated food intake. That is, no fast food or other junk food. Try to reduce your consumption of sunflower and refined oil; it is better to use olive oil.

Sample menu for the day

Before breakfast, drink two glasses of water, this way you will subtly hint to your digestive tract that it is time to wake up. After 20 minutes you can start breakfast.

• Regardless of your goals, never skip breakfast! And be sure to make your breakfast healthy and tasty. Cook yourself rolled oats or semolina porridge in water. Porridges contain complex carbohydrates, they will definitely charge you with energy for the whole day.
• Snack at 9-10 o'clock. Any fruit will do, or even a whole salad dressed with natural yogurt. Just like with breakfast, you should drink two glasses of water 20 minutes before. Or two hours after.
• Dinner. You can afford complex carbohydrates, such as durum wheat pasta, buckwheat and, of course, meat. The meat should not be fatty - ideally beef or chicken breast, but you can also eat turkey or lean pork. Stewed or baked vegetables are suitable.
• Afternoon tea at 2–3 p.m. Fruits, vegetables, any light snack, without meat or complex carbohydrates, are suitable.
• Dinner at 18–19 hours. Any protein food will do, of course, not fatty food. Prepare meat, an omelette with vegetables or something like that. After this, you can go to training.

The main thing to remember is that you shouldn’t overeat before going to bed, because at this time the body is actively preparing for sleep and metabolism slows down. And all the calories taken before bed will be deposited in problem areas.

Remember this and try to develop your biological rhythm. Mesomorphs need to show variety in the training process and nutrition, but not in their regimen. The main thing to remember is that only discipline and routine can lead you to results. Create your own nutrition based on the principles outlined above and believe that success is just around the corner.

Three-day program for mesomorph

Unlike ectomorphs, mesomorphs find it much easier to gain muscle mass. Accordingly, the three-day weight split for mesomorphs will be slightly different.

Mesomorphs may not build all their training around a base. The more varied your training, the better. Do isolated movements for stronger blood circulation, introduce elements from CrossFit and martial arts, do cardio (if you are gaining fat along with muscles). Then you will get a healthy, strong and functional body. And if you pay more attention to your diet and take care of proper and healthy nutrition for a mesomorph, you are guaranteed a beautiful, muscular figure.

There is no strict limit on the duration of training, but it is advisable to keep it to at least an hour and a half:

The approach to training mesomorphs is somewhat different from performing exclusively basic exercises, as is the case with ectomorphs. More insulation is activated here - this leads to greater blood supply to the muscles. But mesomorphs don’t have to worry about overtraining with so many exercises.

From time to time, you can add variety to your training process and replace most of the monotonous work with iron with CrossFit training - this way you will become more resilient and stronger.

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.

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.

There should be diversity!

In principle, the key to success for mesomorphs is diversity. So, both the diet and the training program should be incredibly diverse. There is no need to constantly give preference to the same foods, the same exercises over a long period of time. Experiment with the number of approaches and repetitions. Use a variety of sports supplements rather than sticking to the same ones. Vary the length of rest between sets. This week you can train for five days, and next week for two. There is real scope for imagination here, dear mesomorphic athletes! You can be quite creative in terms of working weights and inclination angles. Be sure to periodize your training. For example, the first week is hard, wear-and-tear. While the next one amazes with its lightness. Well, or three to four weeks of intense hard training, while the next two (or one) week will be easy. Elementary. In short, diversity is everything. The same goes for nutrition, which we'll talk about below, right now. Don't scroll past the page because there's a surprise below!

Training for mesomorph

The training process for this somatic type requires a lot of attention. Otherwise, results will not be achieved. Here are the basic principles for athletes with this body type:

It is important to change your workout routine regularly; Constantly change weights; A sharp change in the duration of training gives a good effect; Different number of approaches; Changing the sequence of training schedules.

Any workout for a mesomorph must involve at least 30% of the muscles, only then can you notice some clear result. Good training for such people is considered to be working with dumbbells, barbells, squats, and classic deadlifts. Moreover, it is recommended to work with heavy weights for 2-3 weeks, and then arrange a lighter program for 1-2 weeks.

For a mesomorph, it is extremely important not to forget about cardio exercises. Here it is also worth taking a mixed approach

It is better to make stayer running the main training. It is optimal to run 10-15 kilometers per workout. Every third lesson, sprint training is carried out. To do this, do 7-12 100-meter races with a one-minute break between them. This combination of long and short running will allow you to effectively burn fat tissue.

Now let's look at how best to create a training program directly for one lesson. It is best to calculate the weight of the projectile so that you have enough strength to do 8-10 repetitions. In this case, it is worth highlighting four approaches for each exercise. But there are nuances here. If you plan to increase mass, then you can increase the weight of the shells, but do no more than 8 repetitions at a time. If you are in the drying stage, then you can increase the number of repetitions to the maximum. It is advisable to take someone’s help and do the last approaches all the way.

Classic mesomorph training program for mass

First day of training

• Deadlift 3 x 8
• lifting the barbell while lying down 2 x 6;
• lifting the barbell while lying down with a positive angle of 3 x 6;
• lifting weights with a positive angle 3 x 8 – 12;
• overhead push through sides 3 x 8;
• Military press 3 x 8;
• lifting the body with a positive angle 3 x 10 – 12.

Second day

• hyperextension with weights 3 x 15;
• deadlift 4-8 x 6 – 8;
• lifting the barbell to the waist in an inclined position 3 x 6 – 8;
• lifting the barbell to the chin 3 x 8;
• dilution of weights in an incline 3 x 10;
• shrugs 3 x 10 – 15;
• reverse twist 3 x max.

The third day:

• squat with the apparatus on your shoulders 4 x 6 – 8;
• kicking 3 x 10;
• leg bend in the simulator 3 x 12;
• lifting with weights on socks 3 x 10 – 15;
• overhead press 3 x 8;
• lifting dumbbells in front of you 3 x 8;
• twist 3 x max.

Fourth day:

• Curled barbell curl 4-8 x 6 – 8;
• dumbbell curl 3 x 8;
• hammer lift on Scott bench 3 x 10 – 12;
• French press 3 x 8;
• extension from behind the head 3 x 10 – 12;
• parallel bars push-ups 2 x 10 – 15.

Ectomorph training (4 day split)

In this four-day split, a greater breakdown of some muscle groups was done, as well as working out all muscle groups except the back and legs twice a week. After each training day there is a rest day and after the end of the split there are 2 full days of rest. This promotes recovery and prevents you from getting into a state of overtraining. This split is suitable for athletes who have been training for at least a year. This split is not suitable for beginners for two reasons:

Firstly, there is no need for such a targeted splitting of muscle groups (for example, each bundle of deltas is worked out in a separate workout).

Secondly, for beginners, whose body is not accustomed to constant loads, there is a great danger of falling into a state of overtraining, in which the beginner can completely abandon training forever.

Chest (hard workout), Triceps (light), Front delts (light), Abs

• Bench press 3-4 sets of 6-8 reps
• Incline bench press 3-4 sets of 6-8 reps
• Lying dumbbell flyes 3-4 sets of 8-10 reps
• Hummer chest press 4 sets of 10-12 reps (medium to light weight. The goal is to pump the pectoral muscles).

If there is no simulator like a Hummer in the gym, choose any isolated exercise for the pectoral muscles.

• Bent-over dumbbell arm extension 3-4 sets of 10-12 reps (light weight)
• Triceps on the block 4 sets of 12-15 reps (light weight)
• Lifting dumbbells in front of you 4 sets of 8-10 reps (medium weight)
• Lifting the body on the bench 4-5 approaches to the maximum

Back, Biceps (light), Rear deltoids

• Lat Pulldowns 4 sets of 6-10 reps
• Bent-over barbell rows 3-4 sets of 6-8 reps
• Horizontal block rows to the belt 3-4 sets of 8-10 reps
• Deadlift 3 sets of 6-8 reps (or hyperextension 4 sets of 8-10 reps)
• Concentrated dumbbell curls for biceps 3-4 sets of 10-12 reps (light weight)
• Biceps curls on a block 3-4 sets of 10-12 reps (light weight)
• Bent-over dumbbell swings 4 sets of 10-12 reps (medium to light weight)

Legs (heavy), Shoulders (heavy), Abs

• Dumbbell press sitting or standing 4 sets of 8-10 reps
• Dumbbell swings to the sides 3-4 sets of 8-12 reps
• Dumbbell shrugs 3-4 sets of 10-12 reps
• Barbell squats 3-4 sets of 6-8 reps
• Leg press 3 sets of 8-10 reps
• Leg extensions in the machine 3-4 sets of 10-12 repetitions
• Leg curls in the machine 3-4 sets of 8-10 repetitions
• Calf raises in a machine or with free weights 4 sets of 10-15 reps
• Leg raises lying on a bench 4-5 approaches to the maximum

Triceps (heavy). Biceps (heavy), Pectoral muscles (light), Abs

• Close grip bench press 3-4 sets of 6-10 reps
• French bench press 3-4 sets of 8-10 reps
• French seated dumbbell press 3-4 sets of 8-10 reps
• Barbell curls for biceps 3-4 sets of 8-10 reps
• Dumbbell curls for biceps 3-4 sets of 8-10 reps
• Hammer curls 3-4 sets of 8-10 reps
• Dumbbell Pullover 3-4 sets of 10-12 reps (medium to light weight)
• Hummer Press 4 sets of 8-10 reps (medium to heavy weight)
• Raising the body on the bench 4-5 approaches to the maximum

Training programs for men

We have already talked about the features of the training process for people with a mesomorphic body type and now we bring to your attention two types of training programs - in the gym and at home.

Gym program

There should be a total of 5 workouts per week. One day of rest is allocated after training the legs and back. These are the largest muscle groups - they need more time to recover.

Before heavy compound exercises, such as squats and close-grip bench presses, we do one easy warm-up exercise. This will not only prepare all muscles, joints and ligaments for work, but will also well fill the working muscle group with blood. This results in a slight pre-fatigue effect. Try it - this technique is extremely effective.

To train the back we use wrist straps or hooks. This will partially disable the biceps and forearms from working and allow you to concentrate on stretching and contracting the latissimus dorsi muscles. Hyperextensions are used here as an exercise for the spinal extensors. If desired, you can replace them with deadlifts.

Unless you're aiming for max weights and personal bests on this exercise, it's best to place the deadlift at the very end of the exercise and do it with moderate weights in the rep range of 6 to 12. However, remember that you have a heavy leg workout on Saturday. the basis of which is squats with a barbell. This exercise places a strong axial load on the spine and stresses the extensors. Most likely, in two days they will not have recovered and will not be ready for productive strength work. Therefore, you should not climb heavy weights - this is fraught with injury.

Home workout

If you are not a professional athlete, then you have a main place of work, there are vacations, business trips or trips with your family. However, frequency and consistency are important in training, so we offer you a set of exercises for home. This training program for mesomorphs at home is in no way inferior in terms of loads to work in the gym.

Only 4 workouts per week. As you can see, with the help of a minimal set of equipment (weights, horizontal bar, parallel bars), you can perfectly work out all the muscle groups of the body. The program is great for training mesomorphs on relief.

We work in a circuit training format. We do all the indicated exercises without a break (this is one circle), rest for 1-1.5 minutes and repeat from the beginning. Just 2-6 laps. We work in the specified repetition range. Once the maximum value has been reached, add an additional circle. This style of training helps to increase the heart rate and the rapid onset of anaerobic glycolysis. This way you are doing cardio and strength training at the same time. Such training is effective both during the period of gaining muscle mass and during fat burning.

What you can do at home

Of course, exercising at home is very different from the gym, where there are all kinds of sports equipment and devices. Home exercises can only keep an amateur athlete in shape, nothing more. In any case, to build muscle mass you need a barbell, which you may not have at home.

The simplest basic exercise at home is pull-ups on a bar or horizontal bar with a reverse grip. The biceps, naturally, will not increase in size as with professional equipment and aids, but still. For weights, you can use large plastic bottles with water, a backpack with bricks, and your own body is also worth something.

Exercise equipment at home can completely replace dumbbells. The most common exercise with them is lifting dumbbells with your hands turned outward. The negative phase occurs with an inward turn.

Such training for biceps will also be useful for a beginner planning to visit the gym for the first time.

Sources

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• https://school-body.net/programmy-trenirovok-po-tipu-teloslozheniya/programma-trenirovok-dlya-mezomorfa-na-massu
• https://fit4power.ru/programm/trenmez
• https://voskresinfo.ru/teloslozhenie/programma-trenirovok-dlya-mezomorfa.html
• https://mujikzdorov.ru/zdorovyj-obraz-zhizni/sport-i-fitnes/programma-trenirovok-dlya-mezomorfa.html
• https://bodytrain.ru/principy-treninga/programma-trenirovok-dlya-mezomorfa.html

How to properly lose weight for a mesomorph: choosing a diet for a mesomorph

The best diet for a mesomorph is to increase the number of foods that contain protein in the menu. The approximate amount of nutrients in the mesamorph menu looks like this:

• Protein food - 30-45%;
• Carbohydrates - 25-35%;
• Fats - 15 - 20%.

The diet for a mesamorph should be varied - do not stop at the same foods. Mesomorphs can lose weight with the help of daily sports training; they quickly lose weight and their body needs to be pampered with additional calories. How to calculate daily calories? Let's look at an example: Let's use a simple formula: (weight in kilograms) x 30 = ... kcal A girl is a mesomorph, weighing 61 kg, should take 1830 kcal in food daily. You can add 200 - 350 kcal to your daily norm, but more than 450 is already the norm for maintaining and gaining weight, as well as muscle mass. According to the daily "limit", you can plan your menu. Saturating it with various healthy foods - low-fat dairy (kefir, fermented baked milk, cottage cheese, yogurt, yoghurt), meat and fish, fruits and such healthy vegetables.

This diet is the most effective for mesomorphs, and weight loss occurs without harm to health. The main rule is that after eating, mesomorphs should have a slight feeling of hunger. Eat little, but often - once every 2-3 hours, making sure that the weight of the portion does not exceed 150 - 200 grams (excluding water and other drinks). Don’t forget that losing weight without harming your health means taking a large amount of drinking water every day - more than 2 liters, excluding tea, juices, etc. Before going to bed (2-3 hours before), mesomorphs should limit their food consumption. For example, if you go to bed at 11 pm, at 8, or better yet 7 o’clock, try to have your last dinner. If the feeling of hunger is unbearable, you can drink a cup of unsweetened green tea or eat a fruit in season (apple, pear, etc.).

Losing weight for a mesomorph is very easy, even without using strict diets or restrictions. You just need to follow some nutritional rules, alternate them with physical activity and use sports nutrition to maintain a great appearance and internal health. We can say that weight loss is much easier for a mesomorph than for people with other body types. But, in addition to good natural data, mesomorphs also constantly have to work to achieve the desired result.

Mesomorph is a body type that can be found in superheroes in comics: a wide chest, large shoulders, a small head (often square), narrow hips, and no defined waist. This type is considered masculine because it is very massive and wiry. One of the physiological characteristics of a mesomorph is a minimal amount of subcutaneous fat, ease of growth in strength indicators and muscle mass. In theory, the training and nutrition of a mesomorph can be anything, even not individually compiled. And yet, there are some nuances.

Three types pros and cons

We will begin, of course, with a general description of each type, and also talk about what types of physiques predominate in men.

Ectomorph

To begin with, it is worth saying that these three types are called simatotypes. There are also other types that can be divided into more or fewer categories.

Let's return to our topic and talk about ectomorphs. It is quite easy to identify a person with this body type, since he stands out either because of the clothes hanging on him or because of his incredibly thin limbs and lack of muscle mass.

By default, ectomorphs have a short body, long limbs, narrow hands and feet. At the same time, the male hands of an ectomorph may resemble female ones in structure, since the palm is very narrow and the fingers are long. The amount of fat in the body is minimal.

Important! Ectomorphs are not immune from possible obesity after menopause. The ectomorphic body type is also characterized by the fact that the muscles are very long and thin.

Quite often, people with this type have narrow shoulders and a small chest volume

Quite often, people with this type have narrow shoulders and a small chest volume

The ectomorphic body type is also characterized by the fact that the muscles are very long and thin. Quite often, people with this type have narrow shoulders and a small chest volume.

Positive aspects of this body type:

• high metabolism;
• low percentage of body fat;
• active training immediately gives visible results, since the muscles are not covered with a fat layer;
• you can eat any food without fear of gaining weight;
• It's fashionable to be thin now;
• you save on things, because after growth stops, your weight may not change for years.

Minuses:

getting better is incredibly difficult; you cannot do heavy physical work; muscle mass gain is several times slower than in other body types; there is a danger of anorexia, which is especially important for girls who are planning a child; age doesn't match body type

Did you know? The most famous ectomorph athlete is the three-time Mr. Olympia" Frank Zane. With a height of 177 cm, his weight never exceeded 90 kg. The volume of the biceps was 44 cm.

Endomorph

The complete opposite of the ectomorphic type. The endomorphic body type is characterized by the fact that it has an incredibly large reserve of fat, which does not depend on diet, physical activity or diets. This type also has soft muscles, a round face, a short neck and very wide hips.

This type cannot be called sports. Even if an endomorph devotes a huge amount of time to training, he will never be able to get a figure like an ectomorph.

The structure does not allow fat to be completely removed from the body in order to achieve ideal relief, and any food, due to slow metabolism, leads to deposits of the latter.

Important! Endomorphs always have medium or wide bones. Pros:

Pros:

Pros:

• gain muscle mass very quickly;
• in childhood and adolescence they look older than their age;
• with due effort, you can achieve unrealistic results in bodybuilding;
• have good strength indicators.

Minuses

• hard to lose weight;
• the need to constantly adhere to a diet;
• the fat layer hides the muscles, so the gained mass will be “invisible”;
• stress on joints and heart;
• junk food and lack of exercise lead to uncontrolled obesity.

Having an endomorphic structure, you must always monitor not only food, but also physical activity, which must be done at any stage of life in order to prevent obesity.

Did you know? Actor and film director Russell Crowe is an endomorph, having low weight, good physical shape and sufficient muscle definition.

Mesomorph

“Average” type in all understandings of the word. The mesomorph represents that “golden mean”, that body type that is well suited for sports and, at the same time, is not prone to obesity.

Yes, when consuming a huge amount of fat, a mesomorph will gain weight, but losing it will not be difficult for him.

Running, swimming, and exercises on the horizontal bar and parallel bars will help you keep your body in shape. sports

Pros:

• symmetrical body;
• the presence of well-developed muscles;
• age corresponds to the development of bones and muscles;
• have the makings for playing sports;
• no predisposition to obesity.

Minuses

• in the absence of physical activity, a mesomorph can “accumulate” a sufficient amount of fat, which will cancel out all the makings;
• Indulging in fatty foods can lead to obesity.

Important! Obesity can be caused not only by a passion for junk food or lack of physical activity, but also by problems with hormones and various diseases that greatly disrupt the functioning of all body systems.

What is dangerous for a mesomorph

The beauty of a mesomorph's body is programmed in the genes. Considering that mesomorphs have experienced an increased need for fitness since childhood, they easily manage to maintain the excellent physical shape that nature has endowed them with. This happens until adulthood. After 30 years, representatives of all body types gradually slow down their metabolism, and every year more and more fat accumulates in the body.

Another reason for loss of good physical shape is lack of exercise. Middle-aged people are not as energetic as young people. Often they do not have enough time, desire and energy for intense fitness. And although training for a mesomorph is a natural and familiar pastime, people of this somatotype, like others, tend to lead a less active lifestyle with age.

But lack of physical activity and age-related changes in metabolism are not as dangerous for mesomorphs as an unbalanced diet. If a mesomorph eats unhealthy and high-calorie foods and devotes little time to fitness, he quickly gets fat and loses his former athletic shape.

Hardgainers and ectomorphs

Quite often people call us ectomorphs “hardgainers,” but these are two completely different concepts.

The word “hard gainers” is terribly abused, including those who eat little or exercise poorly. But being an ectomorph - tall, with long limbs and a fast metabolism - is much more profitable.

By the way, legendary bodybuilders Frank Zane and Flex Wheeler, both famous for their graceful contours and impeccable symmetry, are also considered ectomorphs.

Frank Zane

Thus, Frank and Flex proved that an ectomorphic body type is not at all a death sentence for a bodybuilder. However, problems often arise when typical ectomorphs try to apply the same principles of nutrition and training as the luckier mesomorphs.

But what really sets ectomorphs apart? They are characterized by the following qualities:

• Long, thin limbs
• Flat chest and narrow shoulders
• High forehead
• Long face shape
• Sloping chin
• Narrow hips
• Tall
• Fast metabolism
• A small amount of fat, and naturally weak muscle tone (ribs are not muscles yet)
• Scars on their hearts from the fact that the girls didn’t let them get within range of a cannon shot.

If all this can be said about you, continue reading, below is the most effective training program for an ectomorph to gain muscle, and several more schemes for more advanced training.

I was the same

Why am I so knowledgeable about this issue? Because I was the same. In high school I only weighed 65 kg. In four years I grew to 97 kg, and began to take part in bodybuilding competitions.

I won't be confused with Frank or Flex anytime soon, but I'll be damned if I stop striving to reach my full potential. My experience has taught me that ectomorphs can build impressive bodies with the right approach.