Male body types: description of basic body types

Why do you need to know your individual body type?

Knowledge is also useful for those guys who decide to go in for sports. After all, the same training programs will not suit people with different body shapes. That is why the personal trainer of a newly minted athlete should also be aware of the type of figure of a man in order to competently develop a program of effective physical exercise training.

You also need to understand the characteristics of your own figure in order to know how to eat properly and lose weight or gain weight. After all, today there are a huge number of diets based on the structural features of the body. As a result, you will understand why different athletes gain weight in different ways, and each lose weight in their own way.

An example of a buttock development program in the gym

As we have already said, in order to pump up the buttocks in the gym, a man needs to combine basic and isolation exercises. We offer an example of a training plan that combines different types of loads. This training will help the athlete effectively work out the gluteal muscles and strengthen the muscles of the thighs.

• Warm-up: walking on an elliptical trainer + warming up the leg joints.

• Squats with an emphasis on the glutes (4/10-12).
• Cross lunges with barbell (3-4/10-12).
• Leg press with emphasis on the buttocks (3-4/10-12).
• Hyperextensions for the buttocks (3-4/10-12).
• Pulling your legs back in a crossover or at home with a dumbbell (3-4/10-12).

At the end of the session, do some gentle stretching of your lower body. For example:

1. sit on your butt and tuck your right leg under you;
2. Gently stretch your chest towards your left knee for 1-2 minutes;
3. Then switch legs and repeat.

Such actions will help relax the gluteal muscles and make them more pliable to strength training.

The main body structure options for guys

Each person is individual by nature. Any person from birth has one variant of body structure as the dominant one. For accessibility of study, all types of male physique, as well as female variations of the figure, are divided into the following three types according to the circumference of the wrist of the working hand:

• ectomorphic (asthenic) - less than 18 cm;
• mesomorphic (normosthenic) - 18-20 cm;
• endomorphic (hypersthenic) - over 20 cm.

To figure out which option to classify yourself in, let’s look at the main features of each type.

Asthenic version of the male body

An ectomorph is usually a skinny guy. Guys of this type have narrow wrists and ankles, minimal muscle tissue and virtually no fat. The main problem for such guys is gaining large muscle mass. In the body of an ectomorph, the calories eaten are burned instantly due to accelerated metabolism, and the absorption of proteins occurs very slowly. In order to gain even a little weight, such athletes have to eat heavily, sometimes in excessive amounts.

It is in this case that it will not be superfluous to use sports supplements: omega 3,6,9 acids, creatine, protein shakes. Be sure to also eat at night to avoid muscle destruction. It is better to set your training time within an hour (including warm-up). Eliminate cardio so as not to waste precious calories that will be needed to restore the body after weight training.

Basic moments:

• There are no problems with excess weight.
• The wrist circumference of this type of people is 15-17.5 cm.
• Long arms and legs, sometimes it looks like lankyness.
• The body has a low percentage of fat and little muscle.
• Drying muscles is much easier.
• There are narrow zones throughout the figure: hips, shoulders and waist.
• Food is not good for future use (no matter how much an asthenic person eats, his weight still does not grow).
• Due to the elongated chest, the heart and lungs are also elongated.

Your favorite side dish may be brown or white rice. No need to overindulge in sweets. Protein is recommended per day (2-3 grams per 1 kilogram of weight).

Examples of ectomorphs among bodybuilding stars: Dexter Jackson, Frank Zane, etc.

A man's physique determines his character

“Only a very superficial person does not judge a new acquaintance by his first impression,” said Oscar Wilde, and there is no paradox in this. Even scientists and specialists see nothing wrong with believing traditional ideas about the connection between appearance and character: being fat means good-natured, thin and awkward is a misanthrope, and a muscular leader.
And although life, of course, is richer than any scheme, there is still something in these familiar stereotypes. For example, the famous American psychologist Eric Berne quite seriously believes that all representatives of the human race can be divided into three types: “thick”, “muscular” and “long”.

Chocolate bunny

A man of the “fat” type has a fairly voluminous chest and, as a rule, an even more noticeable belly. The face is round, the neck is short, the hips and arms are full, and the hands and feet are small. Such a person's skin usually remains young and smooth into old age, but most likely he will begin to go bald early. If you don’t make “fat” people angry, they are tolerant and friendly, they love get-togethers and parties, where they are always the center of attention. Being in a good mood, they can make fun of themselves, but cannot tolerate irony and caustic tone from loved ones. When they are out of sorts, people around them can get really into trouble, but, fortunately, “fat” people are quick-witted. They simply cannot be alone for long.

It’s too early for them to rest

The physique of representatives of the “muscular” type is rightfully a matter of their undiminished pride. They are the happy owners of a flat stomach like a stone, a wide chest and “oblique fathoms” in the shoulders. Women favor them, men envy them. “Muscular” born leaders and heroes, they are incredibly active and active, always ready for adventures and adventures. People of this type get into fights more often than others, because they always strive to retain the palm in everything. They like to give orders, subjugate their household and arbitrarily dispose of jointly acquired property. They try to dominate in any situation, even when it seems completely inappropriate to others. If suddenly they do not succeed, the “muscular” ones feel misunderstood and deeply unhappy, so it is better for them to always stay on task; rest can lead to neurosis.

Writers and homeless people

Men of the “long” type have thin bones, weak muscles, stooped shoulders and a sunken stomach. Their legs, neck and fingers are elongated, and their skin is pale and dry. In their thoughts they are impulsive and impetuous, but they avoid unnecessary movements. Hassles and all sorts of unexpected complications irritate them; they would rather go without dinner than go to the store at night. “Long” people avoid noisy companies and gatherings, preferring solitude and dreams to any fun. They can rightfully be considered creative people; under favorable conditions, “long” people often become scientists or writers. When things are unfavorable, they become drunkards and become homeless. Such men especially need delicate and tender treatment from loved ones, as they are incredibly susceptible and vulnerable.

Normosthenic variant of the structure

The mesomorph has a fairly large skeleton and a natural athletic build. It is the normosthenic body type that is most suitable for bodybuilding; it is much easier for guys to gain muscle mass than ectomorphs, and fat burning occurs many times faster than for large endomorphs.

The muscles of this type of guy immediately respond to physical activity with accelerated growth, especially for beginners. As soon as such a man gives up and stops watching his diet, he begins to gain fat everywhere. You can easily get rid of it only by using cardio training and organizing a proper diet.

Features of a mesomorph:

• Approximate wrist circumference 17.5-20 cm.
• Proportion of body parts and convex chest.
• The waist, hips and shoulders are of medium width (not very wide, but not narrow either).
• Excellent metabolism.

Nutrition for this group of men is easier than for everyone else, since with an initially normal physique, a special diet is not required, you just need to consume healthy, natural food.

A huge number of bodybuilders are mesomorphs: Arnold Schwarzenegger, Ronnie Coleman, Phil Heath.

How to achieve ideal parameters

A woman or man can overcome many factors that hinder the development of an “ideal” physique. To do this, you need to adhere to some rules of lifestyle, nutrition and awareness. Each area has its specifics and approach. Not only the physical component - the body itself - is subject to correction, but also the human psyche - attitude towards oneself, self-esteem, internal feelings of guilt, the need for control, and so on.

Only with the help of an integral (holistic) approach to figure correction will it be possible not only to achieve significant results, but also to maintain weight for a long time. Even for the rest of your life. After all, muscles help, as the body grows older and ages, to maintain a stable metabolism and compensate for the decrease in energy costs.

Achieving an athletic body involves several stages:

1. Reducing body weight to normal. In the event that it is really necessary.
2. Expanding the diet with protein, fatty foods and increasing intense (anaerobic) physical activity to gain weight. At this stage, there may be an increase in mass, but this is due to muscle and a small amount of fat.
3. Drying - switching to protein foods, eliminating carbohydrates and fats to the maximum, moderate physical activity to maintain muscle functionality. This stage can be neglected if you plan to maintain weight. Bodybuilders, professionals and athletes use drying before photo shoots and competitions.

Depending on the “starting point”, the individual characteristics of the body, and the presence of any diseases, the strategy may vary. It is important to understand that work is carried out in several areas at once.

In general, throughout all stages the following work must be done:

• Adjust your diet. It is best to do this in consultation with an experienced dietitian or nutritionist. The difference between a nutritionist is that he is already involved in the correction of certain conditions caused by eating disorders. And he uses “diets” as a method of correction and treatment. That is, the diet that a nutritionist recommends can only be applicable for a certain period of time. A nutritionist covers general nutrition problems and adjusts the diet taking into account the physiological and psychological characteristics of the client. He creates a long-term diet and provides the patient with some recommendations that can be followed.
• Related to the previous point, but no less important, is working with your relationship to food. This is what a psychotherapist does. If it is not possible to visit a specialist and consult, then you should remember the most important rule: “food is a source of energy, not pleasure.”
• High intensity physical activity. This refers to anaerobic – strength training. Strength because with the help of load on the target muscles and properly selected nutrition, muscle mass growth is achieved. Anaerobic - do not use intense oxygen absorption.

Hypersthenic version of the male figure

The endomorph is crumbly, its body is wide, round and soft. The hypersthenic body type involves short stature and short, thick legs and arms. The main feature of this group of representatives of the stronger sex is their fairly strong legs. This is why stocky athletes achieve good results by training primarily the lower torso (deadlifts, squats, etc.). Due to the fact that the metabolism is weak, weight can very easily increase, but the extra pounds are reluctant to go away. The main advantage of this type is an easy gain of muscle mass, but with it comes fat if weight gain occurs due to poor nutrition. Distinctive features of endomorphs:

• Wrist circumference is more than 20 cm.
• Stocky figure: wide hips, shoulders, waist, short legs.
• Short neck, fat deposits between the shoulder blades, on the stomach.
• A variety of sports supplements are not necessary; only the amount of protein in the diet should be sufficient.
• When training, do not forget about cardio training (or circuit training for fat burning) and watch what you eat.

Particular attention should be paid to nutrition. Many athletes make the mistake of completely giving up food and resorting to starvation diets. Fasting can “eat” both fat and muscle mass, and the lost weight soon returns, bringing with it more and more layers of fat.

An example of endomorphs among bodybuilding stars was Jay Cutler.

Features of the endomorph

In people classified as endomorphs or hypersthenics, the transverse dimensions of the body prevail over the longitudinal ones. Their characteristic features:

• broad shoulders;
• wide, barrel-shaped chest;
• relatively short limbs;
• wide pelvis;
• bones and joints are thick and massive.

The muscles are sufficiently developed, as is the subcutaneous fat layer. This is why hypersthenics do not look athletic - they look massive. In general, endomorphs are genetically adapted to perform brute force work; their musculoskeletal and endocrine systems are designed for this.

Tendency to accumulate fat mass

Endomorphs have high levels of testosterone and insulin. It is this combination that allows representatives of the described type to gain weight. At the same time, hypersthenics have a relative predominance of the parasympathetic nervous system, so they love to eat and have sufficient or increased appetite.

People with this body type are more likely to suffer from obesity and related problems - diabetes, atherosclerosis, hypertension.

This feature imposes on endomorphs the obligation to be very strict about their diet - nutrition for an endomorph must be carefully selected and balanced so as not to once again cause the appearance of excess fat on the body.

It is advisable for people with this somatotype to choose typical strength sports - bodybuilding, strongman, crossfit, rugby. Anything that provides typical work for hypersthenics is suitable - strength and preferably for a certain period of time, sufficient for the increased concentration of cholesterol and blood glucose to be used for energy needs.

Large meals are undesirable for endomorphs: the more the intestinal walls are stretched and the more toned the parasympathetic system is, the greater the reaction of enkephalin and insulin release. Therefore, the classic diet plan for bodybuilders, consisting of 6-8 meals in small portions with a minimally sufficient amount of carbohydrates, is well suited for hypersthenics - both in order to look better, and in order to feel better and avoid a number of the above diseases.

Specifics of the central nervous system

Due to the low level of hormones of the sympathetic system, as well as due to the low manifestation of androgenic activity of testosterone, hypersthenics are not aggressive and are relatively slow. The muscle composition is dominated by glycolytic muscle fibers. Thanks to this, hypersthenics are capable of performing powerful power movements, but in a limited time period. Simply put, hypersthenics by nature don’t have very much endurance.

However, with appropriate training, the mitochondrial apparatus can be developed in glycolytic muscle fibers, which will help correct this deficiency. Impact martial arts are not for them. Endomorphs will feel more comfortable in various types of wrestling, especially where there is a tough ground game - jiu-jitsu, judo, classical wrestling. The limbs of hypersthenics are short, the muscle bellies are thick, the levers are not long - it is easier for hypersthenics to demonstrate maximum strength due to the reduced amplitude. For the same reasons, endomorphs will feel comfortable in arm wrestling and powerlifting.

Areas of sports implementation of an endomorph

A large amount of adipose tissue may lead to the idea that hypersthenics need more cardio exercise. This is not true at all. The joints of endomorphs are large, formed by the joints of fairly thick bones. Such structures, even at rest, require significant blood supply, which they receive from the surrounding muscles. Cardio loads the joints, while not only not increasing, but even decreasing the amount of muscle tissue.

So the most optimal would be a special training program for endomorphs, combining heavy strength training and volumetric bodybuilding training. In this case, the diet should be complete, providing growing muscles with sufficient energy. But it is better to reduce the amount of carbohydrates - this way we will reduce insulin emissions, reduce the amount of adipose tissue and allow testosterone to more effectively perform its task in building muscle and reducing the percentage of subcutaneous fat.

Let’s not forget that “drying” will be much more difficult psychologically and physically for a hypersthenic person, which will have a very negative impact on the latter’s health.

Principles for determining the structure of the body

It is not correct to assume that male body types are limited to only three types. There are also intermediate, mixed options. In their pure form, endomorphs, ectomorphs and mesomorphs are extremely rare; more often you can find people with characteristic features of the two groups. In order to understand how to determine your body type, you need to know a few rules.

• Measure the circumference of the wrist of your working hand.
• Estimate the approximate width of your waist, shoulders and hips.
• Remember how quickly you gained and lost weight at the young age of 16-20 years old. With a good metabolism, no matter how much you eat, there is practically no excess fat, but with a slow metabolism, excess weight is already present at such a young age.

Based on the obtained indicators, determine membership in the group based on the structural features of the body.

Undoubtedly, from a genetic point of view, the ideal option for strength training is the normosthenic option. But for other men this is not a death sentence, and you shouldn’t give up. An asthenic body type requires increased nutrition and strength training to achieve the most attractive figure, while strong endomorphs need to monitor their diet and increase the emphasis on fat-burning exercises. 3 types of body structure - the initial basis for further work on yourself.