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Each of us is individual - this is an axiom. However, often two different people absolutely match each other in terms of body type and physique. In such cases they speak of an identical self-type. In this article we will tell you what body types there are, how to determine yours and how to “correct” it through exercise.

Content

• 1 Body types 1.1 How to determine your body type

Indicators

Of course, each person is unique, but numerous studies and measurements have allowed scientists to determine average parameters that can be used as a guide. The table below lists wrist widths for men and women.

Body types[edit | edit code]

A good example
Physiologists distinguish three body types: ectomorphic, mesomorphic and endomorphic.

Mesomorph

differs in muscles, which are naturally (without any training) strong and noticeable. It is also characterized by an almost complete absence of fat. The torso of such people is massive, the bones are thick, and the muscles are voluminous. It is mesomorphs who have the greatest chance of achieving significant success in bodybuilding. How beautiful the muscles will be is another matter, but the potential for their growth and strength gain is enormous (much more than for people with other body types). I will also note that mesomorphs, in turn, are divided into ectomorphic and endomorphic, so not all of them can build equally sculpted muscles.

In an endomorph

the body is round and soft, it has a high percentage of adipose tissue. Such people usually do not like to play sports. In endomorphs who still want to change their body structure, I have noticed traits of other types. However, even they have difficulty achieving significant results in bodybuilding, although “classic” ectomorphs have it much harder. It is difficult for any beginning endomorph bodybuilder to achieve athletic changes in their body, because first they need to get rid of excess fat, and this is not an easy task!

In an ectomorph

lean build, long, thin bones, lean muscles and little fat.
Pronounced ectomorphs are least predisposed to bodybuilding. You rarely meet such people in gyms, rather, as an exception that only confirms the rule. Usually these are not “pure” ectomorphs, who have certain physiological characteristics that allow them to “pump up mass” faster than pronounced representatives of this type can do. Workouts, sets, reps, intensity, recovery, aerobics, nutrition and lifestyle for different body types.
With the help of a special diet and a properly selected system of exercises suitable specifically for your body type, it can be changed. An endomorph is able to lose extra pounds and show everyone the slender figure that hides underneath. An ectomorph is able to expand the skeleton and due to this build up quite impressive muscles. Moreover, there are very few clearly defined endo- or ectomorphs. People are generally a mixture of traits found in different body types. Only under the influence of lifestyle and nutrition does a tilt occur in one direction or another.

How to determine your body type[edit | edit code]

To determine your body type, measure your wrist circumference. For adult men of average height, the following scale has been adopted: if this indicator is in the range from 15 to 17.5 cm, this indicates a fragile bone foundation, from 17.5 to 20 cm - medium, and over 20 cm - strong. Typically, the wrist circumference is proportional to the ankle circumference, which is almost always 5-6 cm larger. However, in some people, the lower half of the body is more massive than the upper: for example, the wrist can have a girth of 16.5 cm, and the ankle - 25 cm. It also happens the other way around, when the ankles are almost no different from the wrists.

Regardless of the results of this test, you should not despair - in themselves they do not mean that you will not be able to achieve impressive success in bodybuilding, you will just have to work a little more. Rest assured that you can change your body no matter what level you start from. The most important part of it is the head. If only you had knowledge and hunting, you can create miracles with them!

How does an effeminate figure manifest itself in men?

A healthy man with normal hormonal levels is usually not at risk of female type (gynoid) obesity.

There is a sufficient amount of testosterone in his body, which is responsible for the formation of a male-type figure:

• narrow hips;
• broad shoulders;
• well developed muscles.

Despite the presence of estrogen (a female hormone) in a man’s body, if the endocrine system functions normally, he is not in danger of becoming overweight.

Ectomorph[edit | edit code]

Source:
"The Mass or the Truth About Nutrition, Supplements and Chemistry in Bodybuilding"
.
Author
: Sergey Antonovich
Publisher
: AS Media Grand, 2012.

Body types. How to determine

Ectomorph

- thin build. It is characterized by: a thin-boned skeleton, thin long muscles, low levels of subcutaneous fat, high metabolism, and usually increased activity of the nervous system.

Pros and cons of this somatotype[edit | edit code]

Minuses

. Building muscle mass is difficult and takes a long time.

pros

. Over time, with a certain persistence and desire to develop their body, this type has the best chance of becoming the owner of an aesthetic, athletic figure.

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. Moreover, the volume of his biceps was only 44 cm. Of course, today with such modest data he would not have received this title, and would not even have qualified for this tournament. However, if he had at his fingertips the achievements of current pharmacology and modern training methods, he would have easily gained an additional 15-20 kg of muscle mass.

An example of this is modern athlete Dexter Jackson. With a height of 170 cm, his weight reaches almost 105 kg. Of course, he is not a muscle monster, but, nevertheless, he looks impressive and managed to win the most prestigious bodybuilding title “Mr. Olympia" in 2008.

Ectomorph training program[edit | edit code]

The main problem of an ectomorph is that he lacks the strength and endurance for long-term training. His muscle mass will increase very slowly.

It is advisable to train using a split system. To do this, conditionally divide your body into 2 parts. During one workout, work on 1-2 muscle groups, which will allow you to “reach” the target muscles and lead to muscle growth.

For example, on the first day, work on pushing muscle groups: quadriceps, chest, triceps. The next day - back, biceps.

Or work on your upper body on the first day, and on your lower body on the second.

The body can be divided into 3 parts. Then on the first day, for example, work on the chest and biceps, on the second - on the legs and shoulders, on the third - on the back and triceps.

It is advisable to use 1-2 basic exercises and one isolating exercise for each muscle group. Train in 3-4 sets of 6-8 repetitions. Rest between approaches in basic exercises is 3-5 minutes, in isolating exercises 1-2 minutes. Rest 10-15 minutes between exercises for different groups. At this time, you can take a protein shake or gainer and massage the working muscles.

The workout should be quite intense, but short, no more than an hour (including warm-up and cool-down, which take 10-15 minutes).

Aim to increase the intensity of your workouts by increasing the training weight, sets, and reps.

Include plenty of strength training in your workout to maximize muscle growth.

Ectomorph muscles take longer to recover. Therefore, between workouts you must have a rest day, and after three such workouts, every other day - 2 days of rest. Listen to your body. If you feel that this recovery time is not enough, try training 2 times a week. This is important because the ectomorph needs to avoid overtraining, which leads to slower muscle growth.

Training systems must be varied every month. For the first 3-6 weeks, work in a strength style. These are short, intense workouts using only basic exercises (1-2 exercises for each muscle group). Dedicate the next 3-6 weeks to actively gaining muscle mass. Perform 1-2 basic exercises and 1-2 isolation exercises. Between the 2 training systems there should be a break from training with weights for at least a week.

In the summer, it is better to completely switch to training with your own weight: push-ups, pull-ups, flexibility exercises and stretching. Don't give up on volleyball, basketball, football, etc.

For especially “stubborn” people, those who can no longer live without a rocking chair, I advise you to lift weights 1-2 times a week. To stay in shape, it is enough to perform basic exercises on the main groups: chest, back, legs.

You shouldn't give up aerobics completely. Exercising 2-3 times a week for 20-30 minutes (fast walking, running, swimming, cardio equipment) will have a beneficial effect on the state of the cardiovascular system.

Ectomorph diet[edit | edit code]

Let's put it this way: 70% of your success depends on nutrition. If you are a typical ectomorph, you will have to eat a lot, and even a lot, since the main goal is to increase mass. Moreover, preference should be given to carbohydrate foods, it should be at least 50% of the daily diet. Choose complex or plant carbohydrates: rice, oatmeal, beans, lentils, durum wheat pasta, various vegetables, including potatoes. But it is better to reduce the consumption of simple carbohydrates, such as sugar, sweets, rolls, jam. They are quickly absorbed into the blood and give a feeling of fatigue.

Protein should be consumed at the rate of 3 g (minimum 2 g) per 1 kg of body weight. Eat lean meats, chicken breasts, turkey, fish. The percentage of protein in the ectomorph's diet should be 20-30%.

Don't give up dairy products, but watch the fat content. Fat intake in the diet should not exceed 30%. Now kefir, yoghurts, milk, cottage cheese with a fat content of no more than 1% are sold.

You need to eat food 5-6 times a day in small or medium portions, but more rare meals (at least 3) are also acceptable.

You need to drink at least 2.5 liters of water per day.

Distribution of calories as a percentage: proteins - 20-30%, carbohydrates - 50-60%, fats - 20-30%.

Supplements[edit | edit code]

You can't do without additives. They significantly facilitate the task of increasing muscle mass and reduce the time to achieve results by at least half.

The most important rule is to take multivitamins. Nowadays you can find vitamin complexes in the pharmacy, the intake of which can fully provide the body with useful substances. Due to increased fitness loads, the therapeutic dose of vitamins can be doubled.

Best Supplements for an Ectomorph

- protein shakes or gainers (protein-carbohydrate mixtures). You need to drink 2-3 cocktails a day. The first cocktail is between breakfast and lunch, the second and third - before and after training.

Take creatine.

The best choice is its transport systems. Creatine should be taken in courses, according to the recommendations. The body needs it because its reserves are quickly depleted during training. Creatine will help restore lost energy and also gain muscle mass faster.

It would not be superfluous to take stimulants for the production of endogenous (i.e., produced by the body independently) testosterone: “tribulus”, “ecdisthene” or “ecdysterone”.

Also, if financially possible, consume complex amino acids, BCAAs and glutamine with each meal as recommended.

Since the calorie content of your diet can increase several times, it is advisable to take enzymes after main meals for better absorption.

It is important to remember a few things when taking them. First, enzymes are not taken constantly, but in courses, according to the doctor’s recommendations. Second, some dietary supplement manufacturers enrich protein powders and protein-carbohydrate mixtures with enzymes. In this case, additional enzyme intake is not necessary.

Additional tips for an ectomorph[edit | edit code]

• People with this body type should try to avoid stress and learn to relax through yoga, meditation, massage, etc. You can try qigong and tai chi. Cortisol surges caused by stress slow down progress. If you don’t want to do yoga, you can get by with a simple but effective exercise. To do this, you will need 10-30 minutes alone with yourself, away from extraneous noise. During this time, try to completely relax: close your eyes, inhale through your mouth and exhale slowly through your nose. You should feel the muscles relax and become heavy. Imagine all the stress leaving your body and dissolving into thin air.
• It is necessary to minimize activities that require large expenditures of energy.
• Get a full night's sleep. You need at least 8 hours of sleep to curb your high metabolism. However, sleeping too long can slow down your metabolism.
• Also try to sleep during the day: from 30 minutes to 2 hours. This will restore your strength and also additionally stimulate the body's production of its own growth hormone.

At what age can a guy's figure become effeminate?

Quite often, female-type obesity is observed in boys during adolescence (10-15 years). This is due to hormonal changes. With growing up (by the age of 27-28), the endocrine system often returns to normal, and the figure takes on a masculine outline.

Also, men of mature age (after 40 years) who lead an unhealthy lifestyle are prone to female obesity.

Mesomorph[edit | edit code]

Mesomorph

- normal body type. It is characterized by: medium or wide bones, a fairly muscular body and no exercise, average metabolism, usually normal activity of the nervous system.

Pros and cons of this somatotype[edit | edit code]

Minuses

. Since the results are achieved relatively quickly, athletes often relax and do not pay due attention to training and nutrition. Because of this, their genetic potential remains untapped.

pros

. With a competent methodological program and appropriate nutrition, athletes belonging to this type can reach the initial competitive level after 2-3 years of regular training - unlike an ectomorph, who will need 2 times more time and effort for this.

Having such a somatotype is the dream of every bodybuilder. This is confirmed by the fact that all “Mr. Olympia" in addition to Frank Zane and Dexter Jackson and Jay Cutler: Larry Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Colombo, Chris Dickerson, Samir Banout, Lee Haney, Dorian Yates, Ronnie Coleman, and Phil Heath. The secret to the success of these athletes is a combination of genetic data and well-chosen training and nutrition methods, coupled with will and perseverance.

Mesomorph training program[edit | edit code]

A mesomorph makes progress very quickly, without even putting in much effort. Standard training systems suit him. However, do not forget about discipline.

If you are a mesomorph, then at the initial stage of training it is best to build training according to the principle of alternating their intensity. These are classes with a high number of repetitions and a relatively small weight of weights used on day 1 of training, and with a small number of repetitions and high weight on day 2. On day 3, you need to train again with a large number of repetitions, combining this with moderate cardio work, etc. Using a variety of exercises gives excellent results. You can use a split program. It is best to combine 1-2 basic exercises with the same number of isolation exercises. Scheme: 3-5 sets of 8-12 repetitions. To work the lower body, do 12-20 repetitions.

The most important thing for a mesomorph

- monitor the dynamics of muscle growth to avoid getting used to the load. As a rule, people with this body type are suitable for all the principles of Vader. It is best to alternate strength cycles (3-6 weeks) with mass-gaining cycles (3-6 weeks). Power moves are explosive style movements. It is necessary to perform 1-2 basic exercises in 3-5 sets of 5-7 repetitions. Mass-gaining cycles are slow movements with a full amplitude. Perform 1-2 basic exercises and 1 isolated exercise in 3-4 sets of 10-12 repetitions.

You need enough recovery time between workouts - at least 1 day.

Don't rule out aerobic exercise. They will help the muscles be more or less “dry”. Do aerobic training 2-3 times a week for 20-30 minutes a day, for example, walk quickly or run 3-4 km.

Mesomorph diet[edit | edit code]

And here mesomorphs are lucky - it is not necessary to adhere to any special diet. You just need to limit fats (up to 20% of the total diet) and “push” on carbohydrates. You, unlike other types, can even eat flour and sweets.

You can also choose any source of protein: meat, eggs, fish, legumes, protein mixtures. Proteins are consumed according to the classic rule for athletes - 2-3 g of protein per 1 kg of weight.

And, of course, you need to drink at least 2.5 liters. water per day.

Distribution of calories as a percentage: proteins - 30-40%, carbohydrates - 40-50%, fats -10-20%.

Supplements[edit | edit code]

Recommendations for supplements for ectomorphs will suit you.

Additional tips[edit | edit code]

• Don't try to train too hard or too intensely, as this will lead to injury. In addition, the body will quickly get tired and will not respond to the load. Hence the next advice.
• Know how to “slow down” in time and listen to your body. Be patient but persistent.

conclusions

In fact, there are exactly as many body types as there are people in the world, but the theory of somatotypes is a good starting point for studying your body. The most important thing you can do for your body is to realistically assess the initial data, know your characteristics and purposefully go to your maximum.

Literature

1. SHELDON, WH and STEVENS, SS and TUCKER, WB (c.1940) The varieties of human physique. Oxford, England: Harper 2. HEATH, BHJE and CARTER, JEL (1967) A modified somatotype method. American Journal of Physical Anthropology, 27(1), p. 57–74 3. McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins 4. Peter Attia, MD, Good science, bad interpretation 5. Ebbeling, Cara B., et al. “Effects of dietary composition on energy expenditure during weight-loss maintenance.” Jama 307.24 (2012): 2627-2634. – A calorie is not a calorie. Isocaloric feeding experiment showed that after 10% weight-loss low-carb diet leads to the least depression of TEE and BMR 6. Rosenbaum, Michael, et al. “Effects of changes in body weight on carbohydrate metabolism, catecholamine excretion, and thyroid function.” The American Journal of Clinical Nutrition 71.6 (2000): 1421-1432. 7. Małgorzata Drywien, Joanna Frackiewicz, Magdalena Górnicka, Justyna Wielgosz, Anna Sobolewska, Stanisław Kulik, Influence of the somatotype on intake of energy and nutrients in women 8. Peter Attia, MD, The great disconnect medical 9. Levine JA, Lanningham- Foster LM, McCrady SK, Krizan AC, Olson LR, Kane PH, Jensen MD, Clark MM, Interindividual variation in posture allocation: possible role in human obesity. 10. Tom DiChiara, Do Some People Get in Shape Easier Than Others? 11. Michelle Kerns, Somatotype Meal Plans 12. AT Ali, NJ Crowther, Factors predisposing to obesity: a review of the literature 13. Smith SR, The endocrinology of obesity. 14. Myers MG Jr, Leibel RL, Seeley RJ, Schwartz MW, Obesity and leptin resistance: distinguishing cause from effect. 15. Scarpace PJ, Zhang Y., Leptin resistance: a prediposing factor for diet-induced obesity.

Endomorph[edit | edit code]

Endomorph

- full physique. It is characterized by: medium or wide bones, slow metabolism, a tendency to gain excess weight, and usually reduced activity of the nervous system.

Pros and cons of this somatotype[edit | edit code]

pros

. An endomorph has no problems gaining muscle mass.

Minuses

. It's easy to gain weight, but difficult to lose excess fat. Because of the fat in these guys, it is often impossible to see the trained muscles.

Endomorph training program[edit | edit code]

Lee Priest
Endomorph needs to train as often as possible. During training, engage individual muscle groups using the most effective exercises.

It is better to train using the split systems “2+1” (2 workouts in a row, then 1 day of rest) and “3+1” (3 workouts in a row, then 1 day of rest).

Combine aerobic endurance training with strength and weight training. This optimizes the ratio of fat loss and muscle gain. Just remember that strength training requires more calories and should be done first.

Before strength exercises, do aerobics at moderate intensity for 10-15 minutes. This will further boost your metabolism and also prepare your body for strength training.

Train for 4-6 sets of 10-15 reps for the upper body and 15-25 reps for the lower body. The breaks between approaches are minimal, no more than a minute.

Add intensity-increasing elements to your workouts: forced repetitions, reverse pyramids, partial repetitions and supersets, trisets, etc.

Every 6 sessions, it is advisable to train using the circular method. To do this, you need to choose 1 exercise for each muscle group. Next, perform them in the following order: back, chest, biceps, triceps, quadriceps, deltoids. It is necessary to perform 3-4 circles without a break.

Endomorphs quickly gain muscle mass. Very often, because of this, they make a grave mistake - they start working with heavy weights with low repetitions. In fact, this type of athlete should train with moderate weights, but at a high intensity - with minimal pauses between sets and exercises.

Additional aerobic exercise is also very important for an endomorph.

Do them 3-5 times a week for 30-40 minutes. You can choose to work on cardio equipment, running, team games, swimming.

If you see that results appear too slowly or are not visible at all after 4-6 weeks from the start of regular exercise, then something is wrong in the training program or diet.

Endomorph diet[edit | edit code]

Your main task is to get rid of fat deposits. Start by keeping a food diary and writing down everything you eat during the day. With these observations, it will be easier to control the amount of calories you consume.

The main enemies of the endomorph are simple carbohydrates and saturated fats.

You will have to forget about cakes, sweets, and sweet soda. Starchy vegetables—potatoes, corn, carrots—consume in moderation. But tomatoes, cucumbers, broccoli, lettuce - please, eat as much as you like.

If you are clearly overweight, then in the afternoon you need to eliminate the consumption of all carbohydrates.

The preferred source of protein is skinless chicken, turkey, fish, lean meat, and protein drinks.

“Throw wood into the fire” all the time: eat often, about 6-7 times a day in small portions. Because of this, your metabolism will speed up and you will lose weight more intensively.

Try not to eat like in the army, instantly sweeping away all the contents of the plates. The body needs 20 minutes for the brain to receive the information: “I’m full!” Therefore, get up from the table with a slight feeling of hunger. Perhaps in half an hour you will already forget about food.

Drink more water - from 2.5 liters. in a day.

Distribution of calories as a percentage: proteins - 40-50%, carbohydrates - 30-40%, fats - 10%.

Supplements[edit | edit code]

Forget gainers. The best source of protein is milk, whey or egg protein concentrate.

Again, it is important to saturate the body with vitamins and amino acids.

Since people with this type of build cannot boast of a violent temperament, they can “recharge” themselves with energy drinks. Choose energy drinks containing guarana, caffeine and fat burners such as L-carnitine.

Additional tips[edit | edit code]

• Be sure, in addition to strength training, to also do aerobics: cycling, swimming, water aerobics, running, martial arts, training on various cardio equipment, even brisk walking, in the end...
• Such loads should be at least every other day, and if possible every day. If you cannot pay due attention to these activities, load yourself with household chores: walk the dog, wash the car, do general cleaning, play active games with the children. You can simply use long walks or martial arts.
• You shouldn't sleep a lot. You need no more than 8 hours of sleep. If you feel tired during the day, you can take a 30-60 minute nap.

Who is a normosthenic?

Normosthenic is one of the body types and character typologies proposed by Kretschmer. Of all other body types, the normosthenic type is the evolutionarily best type for survival in physical reality. These are, as a rule, strong, resilient people with an athletic build. Their innate strength is not only somatic, they are quite mentally stable, have a social orientation, are extroverted, can show persistence in their chosen task and leadership qualities, and do this without much effort, representing natural qualities.

It is quite easy to recognize a normostenric person even in a passer-by - they are dexterous and athletically built. They are tall, proportionally built and full of physical strength. Normosthenics rarely go unnoticed because they do not have anxiety or low self-esteem. Their gait is fast and energetic, their posture is always perfect, their facial expression is clear and clear, and their voice is loud and confident. In principle, confidence shines through in their every gesture, but observing the need to behave quietly and inconspicuously, speak calmly, and not attract unnecessary attention to yourself will be quite difficult.

Such a developed physical part of a person makes him capable of performing almost any physical work or withstanding prolonged stress. These are those who love to go to the gym at the end of the work week, getting real pleasure from working on their body. The hidden need for movement forces them to choose active types of recreation, preferring walking instead of the subway or rock climbing instead of sunbathing by the pool. The increased need for activity also has another side - the need to constantly replenish energy reserves, so the metabolism of a normosthenic person is somewhat accelerated, and if, contrary to his nature, he sits all day, he will soon face obesity. In such a situation, a normosthenic person can lose weight by either reviewing their lifestyle and introducing more physical activity, or following a strict diet.

Since a person cannot change his appetite, he must regulate his food intake and exercise. A normosthenic person who does not comply with these parameters risks not only saying goodbye to a fairly slim and beautiful figure, but also getting health problems. The weak points of a normosthenic are the heart, blood vessels and skin, the organ that removes toxins from the body. Recommendations for nutritional balance include minimizing carbohydrates and eating more protein foods. The ideal is to eat three healthy meals a day, with snacks consisting of only fruits or vegetables.

In terms of training, a normosthenic must combine all types of training so that the body, designed for athletic and strength performance, feels development and pleasure from movement. If training on simulators seems boring, an alternative could be scuba diving, kayaking, hiking, piloting a motorcycle - all active recreation options, as well as options with a higher level of extremeness, are quite possible. The normosthenic type is adapted to successfully cope with such overloads that are inaccessible to the asthenic type.

Normosthenic is a special type of human character and physique.

Specialist comment[edit | edit code]

Sergey Muchenko. WABBA world bodybuilding champion 1995, bodybuilding and fitness trainer.

As an active bodybuilding coach, I can give an example from sports practice. Among my students there were people with different body types. Dmitry Sushko can be classified as an ectomorph, Sergei Kostel is closer to an endomorph, Alexey Shabuni has a mesomorphic body type. Each of these athletes won the bodybuilding championship of the Republic of Belarus and successfully participated in international competitions.

Due to the fact that it is more difficult for an ectomorph to gain muscle mass, Dmitry Sushko’s training looked like this: 3 sets of 5-8 or 10 repetitions. The number of repetitions depended on the training period: 5 repetitions were used to develop strength, 8 repetitions to increase volume, and 10 repetitions to acquire relief. The training was carried out according to the following scheme: 2 days of training, 1 day of rest. The exercises in the complex were mainly basic. Isolated ones were administered as needed, but no more than one for each muscle group. Meals were divided into 4-5 meals, plus carbohydrate energy shakes before and after training, and then at night, which contributed to improved muscle mass gain.

Sergei Kostel trained according to a different scheme. During the week he had 6 training days in a row and 1 rest day. At each training session, the athlete pumped up one muscle group, but performed a very large amount of work. For each exercise, he did 5 sets of 6, 10 and 15 repetitions (the number depended on the training period). In the training program, along with the basic ones, isolated exercises were widely used, which gave the muscles additional stress and contributed to increased fat burning. The athlete's daily diet was divided into 5-6 meals. In addition, we used sports nutrition that did not supply the body with additional excessive energy. Basically, after the training load, a protein shake was used.

Alexey Shabunya trained according to the following scheme: 3 days of training, 1 day of rest. The training program used basic exercises and, to a moderate extent (where necessary), isolated exercises. Alexey performed 4 sets of 6, 10 and 12 repetitions, depending on the training period. There were 5 meals during the day. Protein-carbohydrate cocktails were used before and after training.

I believe that you should not change your training method without working on it for three to six months. Only after six months will you be able to correctly assess the positive and negative aspects of the chosen system. It should be noted that adjustment issues will inevitably arise, and this must be taken calmly. The planned training plan should not turn into a dogma that slows down progress. I want to reassure and encourage those who are sad to discover that they belong to a type of build that is not beneficial for achieving quick results. There is no need to get upset and give up. Each type of addition has its own disadvantages and advantages. The most important thing is to initially set yourself up for hard work in the gym and diet. It won’t be easy at first, but gradually you will begin to notice how your waist narrows and your abdominal muscles appear, how fat deposits disappear and your gait becomes light and elastic. Exercising will significantly improve your health and mood. This will inspire you to continue your bodybuilding and fitness activities.

General recommendations for all types of addition[edit | edit code]

I recommend using information about body types as a starting point in your training.

• Before you start working out seriously, be sure to consult a personal trainer.
• The best thing for you will be to study under his guidance for the first 3-6 months.
• During this time, a competent specialist will help you accurately determine your body type and choose the right tactics and training strategy. This will further help you train correctly on your own and confidently progress, only improving your appearance. With the knowledge gained from a great personal trainer, in the future you will not be disappointed in independent fitness and bodybuilding exercises and, I hope, you will love these types of physical improvement of the body and health promotion (with a reasonable approach) forever!

Classification by body type

Regardless of gender, in Russian medical school it is customary to consider the body types described at one time by Academician Chernorutsky. In the modern sports community, the Sheldon classification is more popular. They are both listed in the table below.

In general, the whole difference here lies only in the name. In addition, the Sheldon classification, as a rule, is used mainly in relation to bodybuilding.

If we draw parallels, we get the following picture:

• asthenic=ectomorph;
• normosthenic = mesomorph;
• hypersthenic = endomorph.

Each of the above types of body structure has its own characteristics, on which the structure of the training process, the duration of the path to achieving the desired result, and, of course, the nutrition program depend.

Reasons for the development of deviations

Low physical activity and excessive consumption of certain foods can trigger increased estrogen production. This leads to the appearance of excess weight and the deposition of fatty tissue according to the female type.

Dangerous products include:

• baked goods;
• White bread;
• milk;
• fatty fish;
• drinks containing caffeine;
• sweet carbonated water;
• beer.

Men who regularly experience stress or are depressed often have an effeminate figure. Under constant emotional stress, representatives of the stronger sex tend to “eat up” negative emotions, just like women. Which in turn leads them to obesity.

In addition, other general condition disorders may appear:

• insomnia;
• thirst;
• high fatigue.

With rapid weight gain, the skin stretches, as a result of which pink stretch marks (wavy stripes, “breaks”) may appear on it. And the deposition of fat on the pancreas can lead to changes in insulin levels, which subsequently causes the development of diabetes.

There may also be other factors that cause female-type obesity in men.

These include:

• mental illness;
• heredity;
• unfavorable environment;
• congenital and chronic pathologies.

Doctors note that if parents and other close relatives have female-type obesity, then there is a high probability that it will manifest itself in the child.

Exercises

To build and strengthen muscle mass, certain physical activities are necessary. In these cases, aerobic exercise is not suitable: running, walking, yoga. The loads should be “targeted” in nature on those muscle groups that need improved tone. Exercises can be performed either with your own weight or with the help of special equipment: dumbbells or barbells.

Thus they are divided into:

• Exercises with your own weight.
• Exercises with dumbbells.
• Exercises with a barbell.

An athletic physique in women is achieved by doing all the exercises at home or in the gym.

Women need to develop an athletic physique. Exercises for home and gym will help with this.