Training program for mesomorphs to develop muscle mass

At first glance, choosing a training program for a mesomorph is not so difficult. These lucky guys with broad shoulders and easily growing muscles seem to be created to amaze others with their athletic figure! But everything is not so smooth. Mesomorphs also have their own training pitfalls, and if you hit them, you can seriously lose your way and get stuck somewhere in the initial stages of bodybuilding. Let's try to identify in advance the traps placed along the way and chart the right course - straight to a pumped-up athletic body.

Arnold Schwarzenegger is the clearest example of what a mesomorph is capable of

Features of nutrition and training process

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

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

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

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

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

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

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

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

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

Presence of fats (red meat, vegetable oil, omega-3 fats)
Sports nutrition (protein, BCAA)
Balanced, regular meals without fasting
Vitamin and mineral complexes
Eat small portions, but often.

This will greatly speed up the metabolic process, but do not forget about exercise. This is how you learned in detail about the nutrition of a mesomorph, the basics for creating a training program for a mesomorph, as a body type favorable for bodybuilding and fitness. We paid attention to the female half. If you have any questions, write them in the comments. Best regards, Sergei.

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 need not 2
grams, but
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 remaining
20%
are 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.

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Mesomorph training

Since the body of a mesomorph is predisposed to rapid weight gain, intense training with heavy weights is suitable for them. But to achieve the best results, it is recommended to constantly change the program, the number of approaches and repetitions, so that the muscles do not get used to it and do not stagnate. It is best to do 3-4 weeks of intense training and heavy weights, and then 1-2 weeks to reduce the weights and increase the number of approaches.

The training should begin with basic exercises and “finish off” with isolating ones, which will help create a beautiful relief. Split training is also suitable for mesomorphs, with working out one part of the body in one day.

As for aerobic training, you shouldn’t get carried away here. 25-30 minutes of cardio exercise will be enough; longer workouts can lead to the opposite negative result.

You shouldn't work too hard in the gym, as this can lead to overtraining. Pay attention to rest and sleep for 8-9 hours, this will help restore strength.

The training is designed for three days, you need to do it every other day.

Pull-ups on the bar (4 sets to failure);

Bent-over barbell row (4 X 8-12 reps);

Upper block pull (4 X 8-12); Army press (4 X 8-10);

Barbell row to the chin (4 X 8-10); Lifting dumbbells in front of you (4 X 8-12).

To increase results, of course, you need to follow a diet. Whatever the predisposition to an ideal body, if the diet is incorrect, a mesomorph can quickly develop unwanted fat deposits. Although they also disappear quickly. For muscle growth, it is necessary to increase the amount of protein in food, approximately 2-2.5 grams per 1 kg of weight.

You can also consume sports nutrition, such as whey protein, after a workout, it will help you recover. Don't forget that quality athletic mass is gained more easily when body fat levels are kept below 16% and 22% for men and women, respectively.

The mesomorphic body type is very suitable for bodybuilding and fitness. Typical for such people. Powerful muscles, wide chest, broad shoulders, narrow waist. The standard of the Greek warrior. Of course, such characteristics are suitable for men, but there are also mesomorphic girls.

If you have the characteristic body features described above, you can easily get into the desired shape in the gym in the shortest possible time. The body easily responds to heavy physical activity with free weights and exercise machines. Using a variety of exercises in the mesomorph training program, the maximum output result is achieved.

The mesomorph figure is determined and achieved through a variation of intense workouts with changes to less intense ones under the supervision of an experienced specialist in the gym. It turns out to be a double effect of increasing muscle mass and strength in the face.

For the mesomorph body type, cardio training is suitable. If a woman has a similar figure. Be sure to run on cardio equipment three times a week for 20 minutes. Don't forget to warm up and cool down.

The strength training program for mesomorph physical exercises includes a number of features. It is easy for a person with such a figure to do various complexes, the main thing is to perform exercises with a change of pace. Change the number of repetitions and approaches. Regularly changing training complexes allows you to achieve high-quality results in pumping muscles, achieving mass, and then definition.

I recommend that owners of such forms use these forms when preparing a workout.

Super set. Two exercises for one muscle group, without a break.
Repetitions are partial. Do strength exercises not at full amplitude, increasing the weight of the burden.
Forced repetitions. Perform the last approaches, when the muscles are completely clogged, with the help of a partner.
Preload. Before heavy exercise, challenge your muscles with isolation sets.

Before building a program, keep a diary and write down all the changes and your feelings. Be sure to divide the muscles into main groups (chest, legs, back) and train the latter in 3 sets - 12 repetitions. Do not bring your body, your body to overtraining. Don't swing often or for long periods of time. Injuries and sprains will keep you away from the gym for a while.

The training program for mesomorphs includes a recovery period. Unlike other body types, mesomorphs are defined by their endurance and are able to perform strength exercises with heavy weights. Rest for people with such shapes should be complete. Sleep at least 8-9 hours. How to recover after a workout, go through this article.

For them, muscle growth is not a problem; gain occurs quickly. The percentage of subcutaneous fat remains minimal. Products – eggs, pork, potatoes, durum pasta, vegetables. The calculation includes (weight X 30 kcal) 500 kcal. Considering 3 grams of animal protein per kg of live weight. Average BJU ratio (proteins - 40%, carbohydrates -50%, fats - 20%). Drink plenty of plain water.
Meals during drying for mesomophres include a hearty breakfast. Eat small meals frequently throughout the day. You should eat more than half of your daily food in the first half. Eliminate flour, chocolate, alcohol, and pay attention to sports complexes. Include chicken, beef, fish (seafood), low-fat dairy products, and oat bran in your dry diet. Calorie content is determined by multiplying the athlete’s weight by 30 kcal and subtracting 500 kcal. BZHU (proteins - 3 grams per kg of weight, 0.9 grams of fat per kg, the rest is carbohydrates).
Mesomorph weight loss. I think paying attention to mesomorph girls is not much different from nutrition when drying the body. We eat 7 times a day, giving preference to low-fat cottage cheese, boiled chicken breast, eggs (2 pieces per day), buckwheat, bulgur, beef, fruits, vegetables. Maintain drinking regime. The average daily amount includes 270 grams of protein, 60 grams of fat, 300 grams of carbohydrates.

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

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

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

A few rules of proper nutrition for a mesomorph:

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

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

Studies have shown that only 10-15% of the world's population have a mesomorphic body type. Of the three body types, people with this body type (guys and girls) have the most athletic bodies. They need constant activity; without physical activity, these people simply fade away.

They are characterized by a medium build, with a small waist, broad shoulders, medium-sized joints and muscular limbs. Fast metabolism prevents these athletes from gaining fat. Often these physically resilient people are of average height and have not very long arms and legs. Their body has good definition and undoubtedly attracts admiring glances.

Representatives of this somatotype have high P-ratio, which in more understandable language means the ability to convert protein entering the body into muscle. Rapid production of glycogen is a favorable condition for intense training.

For mesomorphs, it is not difficult to gain lean muscle mass, and the percentage of subcutaneous fat to body weight remains below average. Representatives of this type most often achieve great success in bodybuilding.

Strength and muscle mass indicators grow very quickly. This is especially noticeable when choosing the right diet in combination with a training program.

Advantages:

high-quality muscle mass gain;
quick drying process without the need to take pre-workout;
Basic exercises are sufficient to achieve visible results.

If we compare this type of body structure with others, then unlike endomorphs, mesomorphs do not need to make additional efforts to improve their relief and get rid of excess fat. At the same time, a mesomorph is not as thin as an ectomorph, and gaining weight is not a particular problem for him.

Flaws:

possible disproportionate muscle development;
tendency towards laziness.

The last point may come as a surprise, but in many cases mesomorphs, accustomed to easily achieving results, can be lazy and not give their all during training.

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

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

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

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

Who is a mesomorph?

Mesomorph is one of the three most common body types. 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.

Drying food

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

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

Grocery list

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

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

We count calories

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

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

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

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

Food for mass

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

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

Diet

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

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

Calorie content

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

The ratio of BJU can be something like this:

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

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

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

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

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

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%.

Where to start for a beginner

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

A beginner must have minimal physical training, such as:

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

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

The use of splits is controversial.

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

Triceps, back, deltoids, abs.
Biceps, chest, abs.
Legs, abs.

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

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

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

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

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

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

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

Cardio training increases cardiac endurance, increases lung capacity, burns excess fat, increases heart rate, as a result of which a large amount of oxygen is absorbed and the body's metabolism accelerates. Externally, this will be reflected in relief and volume. But increased pumping also implies complete recovery after it.

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

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

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

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

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

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

Example of a strength training program

The ideal approach to planning the training process for a mesomorph would be two sessions per day .

In the morning the training will be basic. Its goal will be to improve flexibility, speed and endurance.

The evening session will focus on weight training. The optimal number of approaches will be 5-7, each of which will include 10-15 repetitions.

Strength training should be three per week, and basic training should preferably be done every morning.

You should also add cardio to keep your body dry. Taken together, this will lead to an improvement in all qualities of the athlete, from strength to flexibility. When performing at competitions, all factors are taken into account, and a certain number of points are assigned to each parameter.

Below is an example of a classic workout for a mesomorph.

Day one: back and shoulder workout

Pull-ups hanging on the bar (4 sets, maximum possible number of repetitions);
Bent-over dumbbell rows (4 sets of 8-12 reps);
Vertical pull of the upper block (4 / 8-12);
Seated dumbbell shoulder press (4/8-10);
Barbell row to the chin (4/8-10);
Standing dumbbell raises in front of you (4/8-12).

Day two: arm and chest workout

Incline dumbbell bench press (4/8-12);
Flying arms with dumbbells lying on a horizontal bench (2/8-12);
Lifting the barbell - biceps training (4 / 8-12);
Exercise "Hammer" (4/8-12);
Bench press on a horizontal bench with a narrow grip (4/8-12);
Extension of arms with a dumbbell from behind the head (4 / 8-12).

Day three: leg training

Squats with a barbell on the shoulders (2 warm-up and 3 working sets: 10-12 squats);
Leg press in the simulator (3 / 8-12);
Leg extension on the simulator (3 / 8-12);
Standing elevated calf raises (4/12-20).

There are different options for split training for representatives of this somatotype. Some people tend to work their legs and shoulders in one workout, their back and biceps in the next, and their chest and triceps in the last. A combination of different options will help diversify the training process and choose a more suitable option for comfortable and effective training.

ESSENCE OF THE DIET

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

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

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

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

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

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

Sample menu for the day

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

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

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

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

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

We use a simple formula: (weight in kilograms) x 30 = ... kcal A girl is a mesomorph, weighing 61 kg, should eat 1830 kcal daily. You can add 200 - 350 kcal to the daily norm, but more than 450 is already the norm for maintaining and weight gain, as well as muscle mass. According to the daily "limit", you can plan your menu.

This diet is the most effective for mesomorphs, and weight loss occurs without harm to health. The main rule is that after eating, mesomorphs should have a slight feeling of hunger. Eat little, but often - once every 2-3 hours, making sure that the weight of the portion does not exceed 150 - 200 grams (excluding water and other drinks).

Don’t forget that losing weight without harming your health means taking a large amount of drinking water every day - more than 2 liters, excluding tea, juices, etc. Before going to bed (2-3 hours before), mesomorphs should limit their food consumption. For example, if you go to bed at 11 pm, at 8, or better yet 7 o’clock, try to have your last dinner. If the feeling of hunger is unbearable, you can drink a cup of unsweetened green tea or eat a fruit in season (apple, pear, etc.).

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

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

Ectomorph and features of its training

An ectomorph is a person with a thin build and low level of physical strength. Has a number of features:

accelerated metabolism, so there are difficulties in gaining weight
elongated limbs
narrow shoulders, hips and chest
high endurance
have relief under minimal loads

Such people mainly strive to build muscle mass. But in order for this to happen, a person with an ectomorph physique needs to radically change his lifestyle and diet. Usually such people eat little and rarely. But there are exceptions, these are those who eat a lot and do not gain weight.

1) First of all, it is necessary to reduce the effect of stress on the body. Establish a regular sex life. Improve the quality of sleep, namely, sleep at least 8 hours.

2) Then it's food turn. This is the basics. It is necessary to prescribe your weekly food intake regimen. Create a menu so that you have 5-6 meals each day. The break between them is no more than 2 hours. The amount of protein consumed in the diet should be increased. Harmful fats are excluded, and omega-3, fish oil and other polyunsaturated fats are an integral part of the diet. Limit foods that accelerate metabolic processes: dried fruits, nuts. Replace sugar with more complex carbohydrates. Breakfast starts with protein, then slow carbohydrates; from the third meal, fats and fiber are added (in limited quantities!).

3) In order for an ectomorph to effectively gain muscle mass, it is mandatory to take sports nutrition. These are gainers, protein-carbohydrate mixtures, vitamins and protein. BCAAs, creatine and arginine are used to increase performance and endurance.

4) Workout. The program is compiled by an experienced trainer. Split equipment is used. Individual muscle groups are worked out daily. A basic exercise should be included on each training day. Considering that people of this physique take longer to recover, the intervals between approaches should be increased. Muscles will begin to grow as the working weight increases. 10-12 repetitions per set. The intensity must be increased through more approaches. At the same time, proper recovery will bring greater effect, because as we know, “during training we destroy muscles, and during rest we build them up.” In training, it is worth minimizing aerobic activity.

Mesomorph training

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

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

First day of training

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

Second day

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

The third day:

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

Fourth day:

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

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

Monday (chest press)
4x10
3x12
Breeding in a crossover	4x15
with additional weights	3x10
Lying crunches	3x20
3x20
Tuesday (back)
5 – to failure
Wide grip lat row	3x15
Pullover from the top block	3x20
one by one	4x10
T-bar row with a narrow parallel grip	4x10
3x20
5 – to failure
Thursday (shoulders)
3x20
Bent over dumbbell swings	4x12
4x15
Smith overhead press	3x8
Wide grip barbell row	3x12
Friday (hands)
3x15
4x8
Seated French press with dumbbell	3x12
3 – to failure
4x10
Scott bench curls with dumbbells	3x15
"Hammers" with dumbbells	3x12
Saturday (legs)
4x15
5x6-15
4x10-20
3x15 (for each leg)
Lying leg curls on a machine	3x12
Leg curls while sitting in a machine	3x12
4x10
Standing calf raise in the machine	4x25

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

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

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

Unless you're aiming for max weights and personal bests on this exercise, it's best to place the deadlift at the very end of the exercise and do it with moderate weights in the rep range of 6 to 12. However, remember that you have a heavy leg workout on Saturday. the basis of which is squats with a barbell.

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

Monday
10-15
15-20
10-15
Leg raise while lying on your back	20-25
10-15
Tuesday
Bodyweight Lunges	15-20
Kettlebell Front Squats	12-15
10-15
Jump Squats	10-15
10-15
Reverse crunches	20-25
Thursday
Reverse grip pull-ups	10-15
Dips	15-20
(with clap)	10-12
in front of	20-25
Hanging Leg Raise	15-20
Saturday
One-arm kettlebell snatch	8-12
10-15
Thrusters with weights	15-20
Plyometric pull-ups (with clap)	6-10
45 seconds

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

We work in a circuit training format. We do all the indicated exercises without a break (this is one circle), rest for 1-1.5 minutes and repeat from the beginning. Just 2-6 laps. We work in the specified repetition range. Once the maximum value has been reached, add an additional circle. This style of training helps to increase the heart rate and the rapid onset of anaerobic glycolysis.

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.

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?

Three body types

Despite calls from fitness and bodybuilding stars to build their bodies on their own, each of us is naturally endowed with a certain set of physiological characteristics, which cannot be changed no matter how hard we try. They determine whether a person belongs to one of the groups based on body type: ectomorphs, mesomorphs and endomorphs.

Tall and slender ectomorphs (asthenics) are people of an “aristocratic” build. They have thin wrists and ankles, light bones, long limbs, slender waists and minimal fat under the skin. An ectomorph has a hard time gaining excess weight, but he has an even harder time trying to build decent muscles.

An asthenic person can neglect cardio loads for a long time, but he cannot do without strength training.

An ectomorph is able to get himself into an enviable shape, if only he had the desire

Endomorph (hypersthenic) is the other extreme. He has short arms and legs, wide hips and a body prone to fullness, ready to acquire ridges and folds, as soon as the owner gives himself some slack. However, muscles in endomorphs also appear relatively easily - the main thing is to make sure that they do not drown under a layer of fat.

Hypersthenics need cardio training like air to burn extra calories, and only then strength training to gain weight.

Strength sports are great for endomorphs

If nature has favorites, then these are, without a doubt, broad-shouldered and broad-chested mesomorphs (normosthenics) . Proportionally built, with large bones and a strong skeleton, but at the same time having a slender waist, mesomorphs have in addition an excellent metabolism, which allows them to quickly lose excess fat and build muscle.

The main thing for a mesomorph is a training program for relief, since it is with this that people of this type have problems due to increased muscle density. In general, for a normosthenic person, 2-3 visits to the gym per week are enough for the muscles to produce gradual but steady growth.

Mesomorphs have it easiest

What is dangerous for a mesomorph

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

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

Mesomorph person

Before building a program, keep a diary and write down all the changes and your feelings. Be sure to divide the muscles into main groups (chest, legs, back) and train the latter in 3 sets - 12 repetitions. Do not bring your body, your body to overtraining. Don't swing often or for long periods of time. Injuries and sprains will keep you away from the gym for a while.

How to identify a mesomorph

Scientists distinguish three somatic types in humans:

Exomorph;
Mesomorph;
Ectomorph.

It’s not for nothing that the mesomorph is located in the middle of the list; this is an average body type. Differs in slight deposition of adipose tissue. As a rule, the body of such a person has correct proportions, close to ideal. Girls have a smooth transition from the hips to the waist and above. Actually, such a figure is considered almost ideal.

Visually, these are people with a proportionate figure. Joints and muscles are of medium size. They have practically no problems with excess weight. At the same time, they can eat almost without restrictions. A small amount of adipose tissue is evenly distributed over the entire surface of the body, as a result it is practically invisible.

Thus, it is externally possible to distinguish people with this body type. They are denser compared to ectomorphs, and less loose and massive compared to endomorphs. In most cases, they are slightly above average in height. Weight is usually the same as recommended for a given height.

There is also a “wrist measurement” technique. At the moment, it is considered not accurate enough, but it is suitable for household use. This method measures the wrist at its thinnest part. For a mesomorph, 18-19 cm is considered normal.

Table for determining body type by wrist

Body type	For men	For women
Mesomorph	18-20 cm	15-17 cm
Endomorph	more than 20 cm	more than 17 cm
Ectomorph	less than 18 cm	less than 15 cm

Now you know how to identify a mesomorph. There are more accurate and complex methods. In general, exact body types are rarely found; people often have mixed characteristics.

Benefits of a mesomorphic body type

Mesomorphs have excellent muscle growth. They naturally gain weight well, and they are “drier” than endomorphs, with a minimal amount of aerobic exercise. Mass training for such athletes can be reduced to basic exercises. A bodybuilding split can also be used, especially if the athlete has enough time to train for an hour 3 times a week. The fat layer is gained more slowly, even if you use a high-calorie diet, however, you should not get carried away with high-calorie foods.

Eat 5-7 times a day. A mesomorph can choose any source of protein: meat, eggs, fish, legumes, protein mixtures. Our BJU is as follows - 2-2.5 g. protein per 1 kg of weight, fats 0.5-1 g. per 1 kg of weight, carbohydrates 3.5-4 g. per 1 kg of weight. And of course you need to drink at least 2-2.5 liters. water per day. Drying in mesomorphs is also easier than in endomorphs, and muscles are not lost as actively on a calorie deficit.