Mesomorph - recommendations for an athletic body type. Nutrition and training for mesomorph weight gain Definition of mesomorphic body type and its features

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We can talk for a long time about the diet and training program for mesomorphs. These people were “born in a shirt”: the body type they have is the most suitable for bodybuilding. Why is that? Mesomorphs have the broadest shoulders and chest, they have powerful muscles in the legs and calves, and the arms of athletes are muscular. The body is responsive to the recruitment of muscle fibers. It easily allows you to get rid of excess fat. The fact is that in a mesomorphic body type, the amount of fat is generally close to the minimum limit. You can boldly and without any hesitation declare: mesomorphic bodybuilders easily gain lean muscle mass. Strength indicators are high, rapid muscle growth. And this is especially noticeable when the nutrition is chosen correctly, and the training is striking in its thoughtfulness. How to achieve this? We’ll talk in this article, so whoever is interested in the fate of mesomorph athletes – stay, it will be interesting!

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!

Mesomorph nutrition

As already mentioned, there should be variety in nutrition. We will not get tired of talking about this. This is especially at the peak of popularity for athletes with the body type in question. Therefore, vary the frequency of your meals to be every two hours. You should eat food at least five times throughout the day. There is no upper limit, because you can eat up to ten times a day depending on how you feel! The issue of daily caloric intake becomes important. If “KBZHU” is not an empty phrase for you, judge for yourself. To find out how many calories you should consume during the day, use the following formula:

Kcal = weight (in kilograms) x 30

You will receive a number that indicates the number of calories needed to maintain your body weight. Is the goal to gain muscle fiber? Add to the resulting amount the number of calories equal to five hundred. If such a need arises, more is possible.

Let's look at an example. A young man who weighs sixty kilograms should consume at least 1800 kcal during the day. To gain muscle fibers you will need 2300.

Here's a little secret. Mesomorphic athletes should eat a very varied diet. Give your muscles plenty of calories more often. Do you easily build muscle fibers? Don't you need to make efforts to get rid of fat? Try this life hack. Consume (consistently) 2.5 grams of protein per kilogram of body weight. Be it eggs, fish, meat, turkey, chicken, cottage cheese, milk. The carbohydrate component accounts for sixty percent of the total KBJU. Fruits, vegetables and water are relevant at any time. Use as much as you like. Fats are 15%.

3-day training program for mesomorph

Day No. 1: chest + back

Bench Press – 3 sets/8 reps
Dips – 3 sets/8 reps
Incline Dumbbell Press – 3 sets/8 reps
Pull-ups – 3 sets/8 reps
Bent Over Rows – 3 sets/8 reps
Lat Pulldown – 3 sets/8 reps

Day #2: Legs

Squat 3 sets/8 reps
Deadlift 3 sets/8 reps
Leg press 3 sets/12 reps
Lunges 3 sets/12 reps

Day #3: shoulders + arms

Standing Barbell Press 3 sets/8 reps
Seated dumbbell press 3 sets/8 reps
Barbell Chin Row 3 sets/8 reps
Barbell Curl 3 sets/8 reps
Seated dumbbell curls 3 sets/8 reps
French Bench Press 3 sets/8 reps

Mesomorph training

In order for a mesomorph to train most successfully, helping to build muscle fibers, it is necessary to pay enough attention to both basic and isolating exercises. They make it possible to give a high-quality type of relief, detailing the muscles. Athletes with this type of build can easily work in two ways at the same time: gaining weight and drawing relief. This has a direct effect on building pure muscle mass.

In order to achieve successful growth of both beautiful and sculpted muscle fibers, a mesomorph athlete should give preference to those exercises where the highest load intensity is used. Use a working weight that is sufficient to allow you to perform eight to twelve repetitions for each muscle fiber group. A separate conversation about the core muscles. For abs, you should perform sixteen to twenty-five repetitions per set. Rest between sets ranges from thirty seconds to two minutes. Do not neglect an intensive warm-up to prepare the body, including all muscles in work. At the end of the warm-up, work out all the weak muscles that are lagging behind. Only after this move on to complex exercises. Speaking of variety, change up your workout routine every five (average: four to six) weeks of training.

The mesomorph is lucky. It is much easier for these athletes to achieve significant success in the path of bodybuilding than for ectomorphs or endomorphs who work tirelessly. Bodybuilders with a mesomorphic body type find everything easy and simple. However, as is clear, genetics and desire alone are not enough. You should train properly. To achieve your desired result in this sport (as in others, too), you must overcome the thorny path of working on yourself. This is a training regimen, nutrition, changes in lifestyle, gaining the right views on sports... Is it worth continuing?

Mesomorph is one of the three most common. The main characteristic of mesomorphs is a sincere love for physical training and a naturally athletic physique. It is believed that only 10-15% of all people are mesomorphs, but most professional athletes and fitness models have exactly this somatotype.

Often, mesomorphs have increased testosterone levels and fast metabolism along with a good appetite. This allows them to quickly gain muscle mass while following any correct training program. Another advantage of this body type is the wide bone structure, which helps to sway and gives the figure visual massiveness.

At the same time, the main problem of mesomorphs is that they often take an accelerated metabolism for granted, and with age they lose their shape. The love of food also plays a special role - if during regular training calories do not have time to be stored in fat, then with a rich diet and a sedentary lifestyle, the belly begins to grow and the level of bad cholesterol increases.

Mesomorph: key characteristics

In the introductory material about the three body types, Fitseven mentioned that the characteristics of mesomorphs are broad shoulders, a developed chest, medium to large bones, and low fat levels with fairly noticeable and dense muscles. The wrist circumference of a mesomorphic man, measured along the line of the watch, is usually 17-20 cm.

Externally, the body of a mesomorph is characterized by straight lines and large shapes - a square head, a triangular torso, massive legs. During adolescence, they usually look older than their age due to a more developed figure and noticeable athletic physique - high testosterone levels affect the depth of their voice and the activity of hair growth on the body.

Training program for mesomorph

A mesomorph is more of a weightlifter or sprinter rather than a marathon runner. This is why regular, high-intensity training is best suited for athletic body types. In this case, glycogen (carbohydrates stored in the muscles) is used as fuel for the muscles, rather than fat reserves, which are consumed during prolonged training at a medium and low pace.

Another feature of choosing a training program for a mesomorph is the extremely rapid adaptation of muscles to loads. The best strategy would be to regularly alternate 6-8 weeks of training in various programs - from hypertrophy training to swimming, high-intensity interval training () and.

How to pump up a mesomorph?

Separately, we note that an athletic physique rarely manifests itself - in order to gain the first kilograms of muscle mass, a mesomorph will in any case need months of hard physical training and proper high-calorie nutrition. At the same time, the best training strategy for pumping up the body is to perform a basic mass training program.

After the body weight reaches at least 70-75 kg (with a standard height of 180 cm), it is recommended for the mesomorph to switch to. 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.

Mass training program

Monday - chest, triceps, front deltoids

- 4 x 8-10
- 4 x 8-12
- 4 x 8-10
Dumbbell flyes on an incline bench - 4 x 8-12
- 3-4 x 8-12
Lifting dumbbells in front of you while standing - 3-4 x 10-12
- 3-4 x 8-12

Wednesday - back, biceps, rear deltoids

- 4 x 10-15
Reverse dumbbell flyes lying down - 4 x 12-15
- 4 x 8-10
- 3-4 x 8-12
- 4 x 8-10
Bent over dumbbell swings - 3-4 x 12-15
Hyperextensions - 4 x 12-15

Friday - legs, abs, cardio

Treadmill mode - 10 minutes
- 4 x 8-12
- 4 x 8-10
Roller crunches - 3-4 x 8-10
- 4 x 8-10
- 4 x 60-90 sec
Leg extensions in the simulator - 4 x 8-10

Mesomorph: nutrition for weight

The main differences in the metabolism of mesomorphs are reduced production (2) and high P-ratio(the body's ability to absorb protein from food). Essentially, mesomorph muscles receive more nutrition, store more, and recover faster after training, allowing athletes to exercise much more often.

Due to high levels of growth hormone and testosterone, mesomorphs practically do not gain fat mass, so until a certain age they can afford high-calorie nutrition with virtually no restrictions. However, this is the problem with an athletic body type - mesomorphs often tend to underestimate the importance of diet for losing weight.

How to lose weight as a mesomorph?

Uncontrolled consumption of carbohydrates disrupts the body's response to insulin and worsens hormonal balance, even in the genetically lucky. At the same time, the high level of testosterone in mesomorphs causes accelerated fat deposition in the abdomen, while simultaneously increasing the risk of developing heart disease.

In order to lose weight, mesomorphs are recommended to eat a diet with a maximum limitation of fast carbohydrates. First of all, any sweets, pastries, and desserts should be excluded from the diet. In addition, to lose weight, mesomorphs must regularly perform, first of all, long-term cardio at an average heart rate.

Mesomorph: nutrition strategy for weight

When eating for weight, mesomorphs should pay special attention to the amount of saturated animal fat. In order not to gain excess weight, they are advised not to exceed the consumption of 10-15 g of such fats for every 1000 kcal. Otherwise, they risk increasing their levels of “bad” cholesterol. In this case, the total share of fats should not exceed 30-35% of the total calorie content.

For muscle growth, the level of carbohydrate consumption is acceptable at the upper limit (about 2-3 g per kg of body weight), with an emphasis on and. They also have a positive effect on weight gain. However, as we mentioned above, in the absence of regular exercise, excess carbohydrates will quickly lead to excess fat gain - especially around the belly.

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A mesomorph is an athletic body type that has the genetic prerequisites for quickly gaining muscle mass without growing fat. The most effective workouts for mesomorphs are high-intensity short loads and team sports. To lose weight, this body type needs cardio and avoiding fast carbohydrates.

Scientific sources:

Multilevel modeling of somatotype components: the Portuguese sibling study on growth, fitness, lifestyle and health,
Somatotype and stress hormone levels in young soccer players,

A mesomorph is a person who is more suitable for the role of a bodybuilder than others. It is for this type of athlete that training has the maximum degree of effectiveness. Most of the great bodybuilders of yesteryear and today are mesomorphs. For many years, the basis of professional bodybuilding has been genetically gifted mesomorphs with their potential for phenomenal muscle growth and strength.

Mesomorph is a type of human body type or constitution, identified by the American professor at Harvard University William Sheldon, along with endomorph and ectomorph.

Such people already initially have a certain supply of muscle mass combined with a good body structure - large or medium joints, broad shoulders and a narrow waist. A typical representative of this body type is bodybuilding legend Arnold Schwarzenegger. He had a lot of muscle volume and no excess fat deposits.

Genetics has done everything so that a person can easily comprehend the heights of bodybuilding; this is precisely why other training bodybuilders do not really like mesomorphs, hinting that they get everything for free. They do not need to train hard, and fat is easily lost after short workouts. Also, such people may not follow strict diets and be free about their training schedule.

A classic mesomorph looks like this:

Medium build
With a narrow waist and broad shoulders
The developed chest protrudes in front of the abdominal cavity
Has good muscle mass
The amount of fat is small
Even before the start of classes, it has high strength indicators
Has sufficient energy potential
During training, quickly and easily gains muscle mass and strength

A mesomorph easily controls the level of body fat, since he does not store carbohydrates as fat, this allows him to use high-carbohydrate diets. But no matter how life may seem like a raspberry, however, for a born athlete it is necessary to make appropriate adjustments in the form of principles of nutrition and the training process.

Mesomorph responds well to split training, which includes basic and isolation exercises. The more variations in the training program, the better the results will be. A mesomorph must constantly change everything that can be changed in the training regimen - the number of approaches, repetitions, duration of training and rest, the number of training days per week, working weights. You also need to vary the intensity of your training.

This combination shows good results - 3-4 weeks of training to gain muscle mass, then 1-2 weeks of training for strength. In most cases, this system gives a constant increase in strength and volume indicators, and also helps to avoid stagnation.

If the goal of a mesomorph is to build muscle, then intense aerobic training, such as running, should be kept to a minimum. For mesomorphs, it is enough to run 2-3 times a week for 25-30 minutes (5 minutes warm-up, 20 minutes run, 5 minutes cool-down). It is important to maintain the heart's operating mode within the operating range. To calculate your operating range, you need to subtract your age from 220 and multiply the result by 0.6.

The best solution for a mesomorph would be the classic three-day split training program, which we reviewed earlier (link below)...

Despite the fact that these guys already gain muscle mass very quickly, nevertheless, mesomorphs grow much better if they receive a sufficient amount of protein, at least 2 grams per kilogram of weight per day. And keeps the level of carbohydrate consumption at a fairly high level. It should be remembered that it is much easier to gain quality muscle mass if your body fat level is kept below 16% for men and 22% for women.

Approximate amount of nutrients per day for a mesomorph whose height is 185 cm, weight 90 kg, training 4-5 times a week:

Proteins - 180 g (2 g per 1 kg of weight)
Carbohydrates - 360 g (4 g per 1 kg of weight)
Fats - 58 g (0.65 g per 1 kg of weight)

This is the optimal combination of proteins and carbohydrates in the diet of a mesomorph to achieve the greatest effectiveness in training, building muscle mass, burning fat and improving relief. With this ratio of nutrients, as a rule, a mesomorph can simultaneously gain muscle mass and burn fat.

You can build on the proposed figures, but still, the exact figure can only be obtained by experimenting, since this will always be individual for each person. If after three months of training your body fat has not decreased, try reducing the amount of carbohydrates to 300 g and fat to 45 g per day and continue training.

Diversity is the path to success

Mesomorphs must constantly change their training program: the number of repetitions, the duration of rest, alternate exercises, change basic exercises, use a wide variety of isolation sets, etc.

According to research results, the following combination can show good results in bodybuilding for mesomorphs: 30 days of intense exercise, then 15 days of light training.

Such a system will help to increase strength indicators, as well as build muscle mass, and prepare the body to work with new weight.

If your goal is to build muscles, then you should reduce aerobic exercise, but do not eliminate it completely. For example, running long distances can have the completely opposite effect. However, for some mesomorphs, sprinting can be a great way to simultaneously develop the hips and calves.

In fact, mesomorphs need to run 2-3 times a week, spending 25-35 minutes on training. This is exactly the time that will help you in the fight against fat deposits. It is extremely important to maintain the functioning of the heart muscle under all loads. You can read how this is done and why it is needed.

Aerobic exercise

If your goal is to increase muscle mass, then you should be very careful with the choice of aerobic exercises. Each of them, as you understand, has a fat burning effect in different ways. One will help you lose excess weight, and the other will be aimed at reducing overall body weight.

As a mesomorph, you should generally reduce your aerobic exercise and cardio exercise to a minimum. Although, it is not uncommon to find a mesomorph who combines both aerobics and bodybuilding.

It would be preferable to use an exercise bike or step platforms. About 2-3 times a week, half an hour per workout.

A typical mistake of beginners with a mesomorphic type is to give their all in training, as endomorphs do. The fact is that it is very easy for a mesomorph to get sculpted muscles; he does not need to use such complex training systems as an endomorph.

But there is another side to the coin - muscle mass. If you pay a lot of attention to cardio and increase the duration of training, then the mesomorph’s body will not be able to fully recover for the next session.

This approach is fundamentally wrong. The intensity of the load in bodybuilding is wonderful, but you always and everywhere need to know the limit so as not to cross the boundary line. And this, as you know, concerns not only the gym.

If an athlete with a mesomorphic body type uses training schemes like an endomorph or an ectomorph, the result can be injury or prolonged muscle stagnation.

Sample training program

Monday.

Bench press on a horizontal bench 5 to 10.
Dumbbell flyes lying on a bench 5 to 12.
Pull-ups on the bar with a wide grip 4 to 8.
Barbell squats 5 to 8.

Tuesday is rest. Wednesday.

Bent-over barbell rows 3 to 9.
Standing overhead barbell press 4 to 8.
Standing dumbbell raises 4 to 8.
Standing biceps curl 4 to 8.
Exercise for biceps with dumbbells 5 to 8.

Thursday - rest. Friday.

French press on a horizontal bench lying 5 to 8.
Dips 3 to 8.
Hyperextensions 4 to 10.
Leg raises on the bar (hanging) 3 to 15.

Saturday and Sunday - rest.

Rules, rules, rules...

Remember - no ondo-types during training. The more often you change the scheme, the better. Don't be afraid to set goals, objectives, and experiments. Beware of something else - muscle addiction, as a result of which muscle stagnation may develop.
Be sure to include “” (aka basic) in your workout. This set will help shape your figure, and the mesomorph body responds well to this type of exercise.
For example, you train your hips. It is imperative to start training with, in order to stretch all muscle fibers. Next up are squats with a barbell. After this, you perform either a leg press, or a hack squat, or a leg extension on a Roman chair. Do the same with the rest of the muscle groups.
When training the hamstrings of your quadriceps, start with straight-legged rows. Finish your workout with some formative exercise (for example, Roman chair leg curls).
For mesomorph lower legs, the most effective exercises can be standing calf raises.
An excellent combination is to train intensely for about 4 weeks, then rest for 1 week while lifting lighter weights.
Monitor your carbohydrate and protein intake. For convenience, you can use an online calculator.
The body of a mesomorph is designed in such a way that it is enough to just add a little protein and fat to your diet, and both strength and mass will immediately increase.

If your strength increases, but your mass remains the same, it’s okay, this is how normal weight gain should occur. There should be no sudden jumps, jerks or weight changes. After all, your goal is not just to be bigger, but also to gain quality muscles. You don't want to look like a big, unwieldy closet, do you?

Diet

Now let's talk about the nutrition of mesomorphs. People with this body type need to eat at least 6 times a day, and the interval between meals should be no more than 2-2,5 hours.

It is advisable to consume mesomorph per day 1,5-2 grams of protein per 1 kg of body weight. However, as statistics show, with an increase in muscle mass, there is a need for a percentage increase in protein. And now you don't need 2 grams, and 2,2-2,4 grams of protein.

Before training, be sure to pay attention to the intake of carbohydrates with a low GCI (glycemic index). This includes potatoes, black bread, pasta.

Due to the long digestion of this type of carbohydrate, the body maintains a stable level of an important hormone - insulin. It is thanks to him that you can get an additional increase in muscle mass, not fat.

Can be consumed directly through 5-20 minutes after the end of the training, a protein shake. Of course, this requires additional expenses and investments, but the result will be visible! In addition, the cocktail will help you recover faster.

As for the daily diet, the percentage is as follows: proteins 35% , carbohydrates 45% , the rest 20% - fats.

Sample diet

1st meal- breakfast.
Ingredients: 1 glass of milk with a bun (you can use juice or tea).

2nd meal.
Ingredients: 2 boiled eggs, 200 g of sea fish, black bread, fruit.

3rd meal- dinner.
Ingredients: 1 bowl of soup, 150 g of meat salad with vegetables, juice.

4th meal- afternoon snack.
Ingredients: bread with butter (or bread with honey), a glass of milk.

5th meal- dinner.
Ingredients: boiled chicken, rice porridge, hard cheese, bun.

6th meal- before bedtime.
1 glass of milk with a bun.

Often mesomorphs can increase their strength indicators, build muscle mass, while maintaining the same body weight. Remember that high-quality, defined muscles are gained much faster when your body fat level is kept below 16% (men) and 22% (women).

Best regards, Georgiy.

Who wouldn't want to be a mesomorph? Although both mesomorph men and women have an inherent genetic bonus in the sense that they find it easy to stay lean and toned, they tend to lack the motivation to lose weight and believe that they can achieve everything with minimal effort. However, bad habits eventually take their toll!

Mesomorph women you need to focus on losing weight, reducing your waist (like Halle Berry!) through cardio exercises and simply sculpting the contours and curves of your figure. The goal is to create a form. Mesomorph women should focus on powerful cardio training and extreme loads. For those who are concerned about excessive muscularity in their legs, it may be advisable to do exercises to slim down your calves or to slim down your thighs. With regular exercise, this body type tends to sculpt and form well-defined muscles more easily than or.

Mesomorphic men you need to focus on maintaining it, since many mesomorphs are prone to weight gain, although they lose it quite easily. When mesomorphs lose fat, they have excellent characteristics due to their natural muscles. Add strength training to your life and your body will be second to none.

Metabolism of mesomorphs.

The main differences in the metabolism of mesomorphs are reduced production and a high P-ratio (the ability to absorb protein from food). Mesomorph muscles receive more nutrition and recover faster after strength training, so they can train much more often.

Due to the high level of growth hormone, mesomorphs have difficulty gaining fat mass, and until a certain age they can afford to eat high-calorie foods without restrictions. This is the root of most of the problems of this somatotype.

Nutrition for mesomorphs.

The body of mesomorphs perfectly controls fat deposits, not allowing incoming calories to be stored as fat. Therefore, mesomorphs can adhere to high-carbohydrate diets and are able to

Training program for mesomorph.

Due to the characteristics of metabolism, any training will be effective for a mesomorph. Representatives of this somatotype usually have no problems with gaining muscle mass, developing relief or creating ideal abs. The main rule of their training is constant variability.

Mesomorphic men, due to high testosterone, have an increased tendency towards a competitive spirit - which is why group training in the spirit will seem more interesting to them than the usual basic program for muscle growth, performed in the gym in splendid isolation.

Training strategy for mesomorph.

It is important to remember that a mesomorph is more of a sprinter than a marathon runner. This body type is better suited to high-intensity short workouts with glycogen as the main fuel, rather than long-term moderate-to-low intensity workouts that force the body to use up fat reserves.

Another feature of the training strategy for mesomorphs is the rapid adaptation of muscles to loads, reaching a plateau and stopping progress. That is why they are recommended to regularly change not only the exercises, but also the training program itself or even the type of sports activity.

Training for mesomorph.

Gaining muscle mass, working out the relief and creating beautiful abs do not present any difficulties for mesamorphs, since for them almost any training will be effective.

As a rule, people with this somatotype are advised to engage in intense and short training sessions of 4-6 repetitions with maximum weights, and also be sure to perform “formative” exercises.

Particular attention should be paid to the variety of training regimens: duration of training and rest, number of approaches and repetitions, working weights, and so on. It's not enough for your muscles to just work, they need to be surprised. Remember that variety for mesomorphs is the first step towards success.

The following combination of training gives a constant increase in both volume and strength indicators: 3-4 weeks of intense training, followed by 1-2 weeks of light training. Breaks allow you to unload the nervous system, relax, recover and consolidate the result.

It is recommended to build the initial stage of training on the principle of alternating the intensity of exercises. On the first day of training, classes are carried out with a high number of repetitions and light weight. On the second day, classes are held with a small number of repetitions and heavy weights. The third day is devoted to a higher number of repetitions combined with moderate cardio. Then the cycle repeats.

If the goal is to build muscle, then all intense aerobic exercises should be kept to a minimum. However, you should not completely eliminate cardio. For example, running will help you warm up well before training. The main thing is to try to keep your heart rate within normal limits (to determine your working heart rate, subtract your age from 220 and multiply by 0.6 and 0.8).

Mesomorphs should always monitor the dynamics of muscle tissue growth. By controlling this process, you can notice in time and avoid muscles becoming accustomed to the load. Experts recommend alternating strength cycles with mass-gaining ones. Each cycle usually lasts from 3 to 6 weeks.

To make training more effective, you need to provide your body with sufficient time, usually at least one day.

Play to your strengths, mesomorph!

Fast metabolism and the ability to easily burn existing reserves of subcutaneous fat are undeniably the strengths of this type. Natural energy and strength allow you to train more often and more than others. This somatic type is the dream of every bodybuilder.

The mesomorphic somatotype is a perfectly balanced combination of strength and endurance. By following a well-designed training program and eating accordingly, mesomorph athletes are able to achieve results in just 2-3 years that would take 5-6 years for other somatic types.

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