What is a mesomorph: photos, unique features and comparison with others, recommendations

Assessing your figure and the potential possibility of fitness training, in order to know what opportunities fitness provides in the development of your body, it is necessary to study its morphological characteristics of the body and consider some characteristics (morphologies) that allow you to purposefully determine how quickly you can gain weight or lose weight, gain muscle mass and lose weight, knowing its potential.

Individual anatomical variability in the shape of the human body can be described in various positions (categories): body shape, type of constitution and proportional correspondence.

Body shape is a genetically determined characteristic of the appearance of the body. Constitution type is an anatomical and physiological (as well as psychosomatic) characteristic. formed on the basis of hereditary and acquired properties and determining such properties as the ability to a certain height, weight, metabolism, reproduction, predisposition to diseases and behavior.

Body shape: type of constitution are quite rigid indicators of the body and have certain limits of variability (norm of reaction), so. for example, if you have a MESOMORPH figure, you can quickly build up your muscles or lose weight, if you are an ECTOMORPH OR ENDOMORPH, IT IS MORE DIFFICULT FOR YOU TO GAIN WEIGHT AND CHANGE YOUR BODY SHAPE, but everything is possible, the main thing is to know the approach to your physique.

Who is a mesomorph

Mesomorphs have large bones, their hips and shoulders are of medium width, and their waist is visible. Mesomorph – the owner of a sports type figure.

The word comes from the Latin mesomorph, meaning “middle form, mixed.”

People of this body type successfully gain muscle mass, but are also susceptible to fat deposits (mainly on the sides and thighs). But with proper nutrition and physical activity, a mesomorph easily gets rid of excess fat and acquires athletic shape.

Images taken from the tutorial. Godefroy J. What is psychology: In 2 volumes. Ed. 2nd stereotypical T.2: Trans. from French - M.: Mir, 1996. - 29-30 pp.

Main differences from ectomorphs

Unlike the mesomorph, the ectomorph is thin, tall and has a low reserve of subcutaneous fat. The muscle relief appears very clearly, the limbs are thin and long.

If a mesomorphic person gains muscle mass well, then it is much more difficult for an ectomorph to do this. It's all about intense metabolism. To build a beautiful muscle frame, you will have to train according to a special program with enhanced nutrition.

Main differences from endomorphs

Endomorphs differ from people with a mesomorphic build in that they are dense and stocky.

Endomorphic people are short and overweight. Their metabolism is slow, so they gain weight easily and find it more difficult to lose weight.

The advantage of an endomorphic body type is increased endurance.

Mass training program

It is necessary to understand that an athletic physique rarely manifests itself - in order to gain the first kilograms of muscle mass, a mesomorph will need months of training and high-calorie nutrition. In this case, the best training strategy would be to implement a basic weight training program.

After body weight reaches at least 70-75 kg, it is recommended for mesomorphs to switch to a bodybuilding split of 3 workouts per week. For each muscle group, perform 2-3 exercises in 4 sets of 8-12 repetitions. The choice of exercises depends, first of all, on the goals of working out lagging muscles, as well as on the available equipment.

How to pump up a mesomorph?

A distinctive feature of a mesomorph is the rapid adaptation of muscles to loads. The best strategy is to regularly alternate 6-8 weeks of training in various programs - from mass training to swimming, high-intensity interval training (HIIT) and calisthenics.

// Monday - chest, triceps, front deltoids

• Bench press - 4 x 8-10
• Dips – 4 x 8-12
• Standing barbell press - 4 x 8-10
• Dumbbell flyes on an incline bench - 4 x 8-12
• Reverse push-ups on a bench - 3-4 x 8-12
• Lifting dumbbells in front of you while standing - 3-4 x 10-12
• French bench press – 3-4 x 8-12

// Wednesday - back, biceps, rear delts

• Pull-ups - 4 x 10-15
• Reverse dumbbell flyes lying down - 4 x 12-15
• Bent-over barbell row - 4 x 8-10
• Biceps curls - 3-4 x 8-12
• Upper block pull - 4 x 8-10
• Bent over dumbbell swings - 3-4 x 12-15
• Hyperextension - 4 x 12-15

// Friday - legs, abs, cardio

• Treadmill in HIIT mode - 10 minutes
• Hanging leg raises - 4 x 8-12
• Deadlift – 4 x 8-10
• Roller crunches - 3-4 x 8-10
• Barbell squats - 4 x 8-10
• Plank - 4 x 60-90 sec
• Leg extensions in the simulator - 4 x 8-10

Body Benefits

If a person was born a mesomorph, then we can consider him lucky, because this type of figure has a number of physical and psychological advantages.

Flaws

This body type also has disadvantages, which often put an end to an athlete’s sports career:

1. Difficult to remove fat layer. When dried, mesomorphs burn proportionally. Among top-level bodybuilders, only Jay Cutler was the original mesomorph, and he was constantly reproached for being under-trained.
2. Destabilization of results. One missed workout - 5 kg to working weight. Mesomorphs are characterized not only by the fact that they quickly become stronger, but also by the fact that they weaken no less quickly.
3. Lack of white muscle fibers. Mesomorphs do not have high endurance. This is facilitated by the absence of special “slow” fibers, which are responsible for working under severe pump conditions.
4. Heavy conversion of glycogen storage.
5. Hormonal surges.
6. The attachment of muscles to ligaments and bones is designed in such a way that mesomorphs have a harder time doing exercises with their own weight.

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How to keep fit

For a mesomorph, physical activity and proper nutrition are important, otherwise his natural qualities may deteriorate. A training and nutrition plan for a mesomorph is drawn up independently or with a specialist (sports trainer, nutritionist).

Nutrition

If a mesomorph eats healthy foods and maintains the approximate amount of calories, then he will not have problems with weight and health.

There is no need to focus only on proper nutrition. From time to time you can allow yourself something that is not very healthy, but tasty. This way the mesomorph will feel more comfortable psychologically. He will not have the risk of losing his temper or overeating sweets, flour or fried foods.

The diet must contain sources of animal protein to gain muscle mass (chicken, eggs, cottage cheese, milk, fish).

You should not abuse fatty foods, but you can add natural vegetable oils, fatty sea fish, avocados, and nuts to your diet.

The rest of the volume can be supplemented with complex carbohydrates, vitamins, and minerals.

It is better to eat 5-6 times a day, so a person will not feel hungry, there will be no risk of breaking out and satisfying him with chips or a hamburger.

How much water should you drink?

It is worth drinking enough liquid, at least 30 ml per kg of body weight per day.

Loads

Some people believe that mesomorphs don’t need to train at all. It is enough to eat right, and the muscles themselves will grow in the right places. But this is wrong, muscles do not increase on their own, for this you need to play sports:

1. The training program should be varied and involve all muscle groups. This will help avoid overtraining syndrome, the muscles will acquire the correct shape.
2. It is important to control the result; in mesomorphs, muscles grow faster than in people of other body types.
3. The training program should be made cyclical, alternating intense workouts with light loads.
4. A mesomorph does not need to immediately rush to do high-intensity exercises or train to the point of exhaustion. This will lead to loss of motivation.

Tips for Inner Balance

To maintain the internal balance of a mesomorph it is necessary:

1. Never ignore breakfast. It should be dense, high-calorie, satisfying. Even if you don’t have an appetite in the morning, it’s still worth having breakfast, but eating a smaller amount of food.
2. Establish a proper, varied diet. The body of a mesomorph will be saturated with the necessary nutrients, there will be no problems with health and well-being.
3. Eat more fiber, remember that plant foods are better absorbed.
4. Plan your menu in advance, prepare food to freeze in special bags or containers. They are convenient to take with you, so you don’t have to think for a long time and doubt what to eat today.
5. Monitor the amount of carbohydrates; for energy and brain activity there should be enough of them. But it is better to focus on complex carbohydrates (cereals, durum wheat pasta).

If your goal is not a mountain of muscles, but a healthy psychological state, you should not rush to extremes. A healthy diet and moderate exercise will help maintain your body shape, the main thing is not to overeat and not sit on the couch all day. It all depends on your goal.

Are there any mesomorphs among our readers? How do you maintain your inner balance? Share your secrets and life hacks in the comments.

Diet for weight loss

The problem with loving sweets is only partly its high calorie content - a spoonful of sugar contains about 15 kcal, which is not that much. However, after digestion of simple carbohydrates, the level of glucose in the blood first rises sharply, then sharply decreases, giving rise to a “false” feeling of hunger.

In turn, to utilize glucose, the body produces the hormone insulin. Regular consumption of fast carbohydrates against the backdrop of a sedentary lifestyle leads to an excess of insulin - and a decrease in sensitivity to it. As a result, type 2 diabetes mellitus develops.

We recommend reading: How to pump up the buttocks at home for a woman over 40

Trying to lose weight, endomorph women often go on a weight loss diet - abruptly refusing to eat. However, this leads to an increase in the hormone ghrelin - and an uncontrollable feeling of hunger. A separate problem is posed by leptin, a hormone produced in internal fat.

Proper nutrition for endomorphs

A successful nutrition strategy for endomorph women is to constantly maintain a low-carbohydrate diet, which consists of avoiding baked goods, sweets and other fast carbohydrates as much as possible, increasing the amount of vegetables and fiber in the diet, as well as minimizing saturated animal fats.

Also, periodic fasting days and intermittent fasting - for example, the 16/8 diet (if there are no contraindications) - will also benefit your metabolism. This will not only improve glucose metabolism and reduce sugar cravings, but will also teach the body to naturally use reserve reserves and fat deposits.

How to lose weight as a mesomorph

None of the mesomorphs are immune from gaining excess weight. This condition can arise for various reasons; it is important to find a suitable solution and take action.

The first step is to sit down and make a plan:

1. Describe your current situation.
2. What's stopping you? About

A Tale of a Pure Somatotype

Despite all of the above, there is an important nuance. No matter how big your bones are, your somatotype determines only your predisposition to achieving results. If you have been exhausting yourself with long office work and poor nutrition for several years, then it is quite possible that you are a mesomorph, which, due to the body’s lack of need for muscles, looks like an endomorph. It is possible that at first it will be extremely difficult for you to achieve results.

But it’s not just your lifestyle that determines your body type. There are a huge number of combinations. For example, your metabolic rate may be extremely low, but in return you will gain exceptionally pure muscle mass. This means that you are a mixture of ecto and meso. And if your weight constantly fluctuates without affecting your strength in any way, then perhaps you are a mixture of ecto and endo.

The whole problem is that people determine their genotype and somatotype solely by external manifestations, which often become the result of a certain lifestyle. They may have some distinguishing quality from one genotype and at the same time belong to a different somatotype.

Often discussions about somatotypes and your belonging to any body type are pure speculation. If you're prone to weight gain, it may have something to do with your metabolic rate. Once you speed it up, your anabolic scale may change. It also happens: a person all his life considered himself a mesomorph, but in fact he turned out to be an ectomorph.

From all this lengthy speech, 2 main conclusions follow:

1. There is no pure somatotype in nature. The main types are presented only as extreme points on the line of measures.
2. Somatotype is only 20% of success. The rest is your aspirations, habits, lifestyle and training.

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