Gaining weight for a mesomorph. Training program and proper nutrition for gaining weight in a mesomorph

The American scientist William Herbert Sheldon was actively involved in the study of the human physique in the last century. It is he who owns the classification into endomorphs, ectomorphs and mesomorphs. The latter are people whose constitution is more predisposed to bodybuilding than others. Content subcutaneous fat minimal. When the training program for a mesomorph is chosen correctly, the indicators of strength and volume are dry muscle mass increase in a short period of time.

Features of training for mesomorphs

Mesomorphs have a massive head, shoulders and rib cage wide, most often correct posture and good physical endurance even without regular classes sports. The key aspect of loads for a mesomorph, who is often called a natural athlete, is rightfully considered to be their diversity. Everything that is possible is subject to regular change: weights, angles of inclination of equipment, frequency of exercises, amplitude of exercises.

The standard rules for playing sports are the same, regardless of body type: preliminary warm-up to warm up and relaxation exercises at the very end. It is usually recommended after 3-4 weeks of intense exercise, and then 1-2 light ones. You don’t need a lot of cardio training: brisk walking, running, swimming (half an hour 2-3 times a week).

An effective training program for gaining muscle mass for a mesomorph can be three or five days. According to this five-day scheme, all exercises should be done in 3 sets of 10 repetitions.

Five-day training program for mesomorphs

1. First, the back muscles are worked. Traction upper block in a standard position, reverse pulldown of the upper block to the chest narrow grip and shrugs with a barbell.
2. The next day is spent focusing on the chest. Barbell press horizontal bench and at an angle. Plus dips.
3. The third day involves stress on the legs. Squats with a barbell, platform leg press, leg bending and extension in the machine, deadlift on straight legs, calf raises in the simulator.
4. On the fourth day, deltas are worked out. Seated dumbbell press and chest press. Dumbbell swings: standing in a bent position, across the sides up.
5. The fifth day is a load on the arms. Barbell curls, French press, extension of each arm in turn with dumbbells, standing hammers, Scott bench.

This weight training program for mesomorphs is not suitable for beginners; at least average training will be required.

Three-day training program for mesomorphs on relief

1. Bench press (4 sets of 6-10 reps), then on incline bench (3 to 8-10), stretching dumbbells on a horizontal bench (3 to 10-12), bent-over T-bar row (4 to 8-12), pull-ups on the horizontal bar behind the head with a wide grip (3 to 8-12), raising legs to the crossbar (4 sets max).
2. Seated Barbell Press (4 to 8-12), standing dumbbell fly (3 to 10-12), standing straight barbell curls (4 to 8-10), lifting dumbbells for biceps (3 to 10-12), lifting the EZ bar on a Scott bench (3 x 10-12 times), shrugs with dumbbells (3 x 10-14 times).
3. French bench press (4 x 8-10 times), dumbbell extension from behind the head (3 to 12-14), hyperextension with weights (4 to 12-14), crunches on an incline bench and reverse crunches (3 max), squats (4 to 10-12) and calf raises in the gym (4 14-16 times).

It is better to consult with professionals and create the optimal set of exercises. A mesomorph must understand that the training program for girls and men is different due to physiological characteristics each gender.

Proper nutrition for a mesomorph

For development to proceed harmoniously, training alone is not enough for a mesomorph. It is imperative to remember water balance, choose quality sports nutrition: creatine, gainer, amino acid complex. Mesomorphs have an average metabolism. On average, you need about 2 g of protein per kg of weight per day. Help diversify your diet:

A mesomorph can get up to 20% of calories from fat. At least six meals are recommended, with a 2-2.5 hour break between them. In the morning and before classes it is allowed to include in the diet fast carbohydrates, in general, the main bias is to focus on complex ones. Ideally, men should keep their body fat levels below 16% and women below 22%.

Workouts bring results quite quickly, so many people of this body type begin to relax. As a result, they eat poorly and miss classes. Need psychological motivation in order to truly realize the potential inherent at the genetic level to the maximum.

True, there is a flip side to the coin. Athletes often work out too much. In turn, such thoughtless behavior causes overtraining and even injuries. Will, perseverance and desire for a goal can turn a mesomorph into professional athlete. It’s not for nothing that the physique of many holders of the title “Mr. Olympia” belongs to this type.

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.

How to create a diet for a mesomorph?

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 beautiful figure mesomorph - low cortisol synthesis, supported by high levels of protein absorption from regular foods.

This means that a mesomorph man does not need 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.

Experts clarify that mesomorphs cannot be classified as a category that can perform the same action for a long time with the same result: much more benefits they will bring it short workouts, but with high intensity.

• The key to successful mesomorph training is variety.

It doesn’t matter whether your plans are for muscle mass, endurance or terrain: you need to change everything - from the working weight to the angle of inclination, from the number of approaches to the number of workouts per week. Your schedule should be like a roller coaster: for example, for 3 weeks you work out very intensively, and after 1-2 weeks - at an average pace. With this scheme, there will be no stagnation in indicators.

• Training for a mesomorph to gain muscle mass should be predominantly strength training - aerobic (especially running) is best left to a minimum.
• When working on terrain, the training program for a mesomorph includes a larger number of aerobic exercises, but they are short. For example, the same run does not last more than 25 minutes, of which 10 are warm-up and cool-down in total. That is, the direct stay in the fat burning zone lasts 15 minutes.

Mesomorph is a body type ideally suited for bodybuilding. Those with such a physique can be called lucky, because nature itself gave them athletic forms. The mesomorphic type is characterized by the following features:

• Proportional, athletic body.
• Strong muscular skeleton, dense muscle, large bones.
• Broad shoulders and chest, narrow waist, elastic stomach.
• The minimum amount of fat layer is evenly distributed throughout the body.
• Predominance of musculoskeletal tissue.
• Fast metabolism.
• The ability to quickly gain muscle volume.

H This is the difference between a mesomorph and an ectomorph and an endomorph.

The difference between these three body types is not only in bone structures, but also in the body’s ability to grow muscle mass, the ratio of fast and slow fibers, the body’s tendency to accumulate subcutaneous fat and its distribution.

For example, a mesomorph needs to train only once a week to maintain his physical fitness, and an ectomorph needs to exercise 5 times a week and carefully monitor protein intake and the amount of carbohydrates in order to gain muscle mass. An endomorph has a good tendency to accumulate subcutaneous fat, so he should carefully watch not the amount of protein, but the consumption of complex carbohydrates, since in order to be in shape, he needs to constantly maintain a strict low-carbohydrate diet. But he has no problems with gaining weight.

Most of us have a mixed body type. For example, a mixture of mesomorph-ectomorph or endomorph-mesomorph. These are the two most common categories of people. You need to be careful when training for this body type. Only with proper nutrition and exercise can you influence the structure of your body.

How can you determine which body type your body specifically belongs to? Let's look at each type separately.

Ectomorph- This is a thin body type with narrow shoulders and thin, elongated bones, and is above average height. This type is characterized by a high metabolism, which does not allow you to gain enough muscle mass. It simply burns what enters the body, producing a large amount of energy, which significantly exceeds the daily number of calories. For training to bring results, it is necessary to draw up a program taking into account the characteristics of the body and select proper nutrition for an ectomorph.

E ndomorph – This is the opposite type of ectomorph. It is characteristic of him broad bone with short limbs. This type has a very slow metabolism, so it does not waste the incoming amount of energy, which subsequently accumulates in subcutaneous fat pockets. In his case, you do not need to monitor the gain of muscle mass, but, on the contrary, focus on losing excess fat deposits, which requires intense training.

Mesomorph– this is a bodybuilder’s physique with good physical proportions, a powerful bone frame, and dense muscles. Any training benefits this type: muscle mass is gained quickly, and there is practically no fat layer.

Nutrition for mesomorphs.

Let's consider the nutrition of a mesomorph. The most important thing is to choose the right balance of nutrients, distribute the amount and volume of daily nutrition. Using the example of a standard mesomorph, let’s look at the correct diet:

Height - 185 cm, weight – 90 kg, during training 3–4–5 once a week. For such intensity and amount of energy expended it is necessary: 2 g protein per kg of body weight, carbohydrates – 4 gr on 1 kg body weight, fat – 0.5 grams per 1 kg. In the end, let's see what we get:
1. protein – 180 g per day
2. carbohydrates – 360 g per day
3. fats – 45 grams per day
After compiling a nutrition table and training system for yourself, you need time for a visible process. Practice from 1 to 3 months, look at the condition of your body, at the behavior of subcutaneous fat. Based on the results, add protein to your diet or reduce carbohydrates, but not dramatically. You can increase the amount of protein up to a maximum 2.5 g per day. If it is more, you will overload your internal organs (liver and kidneys), and this will negatively affect your health.

Nutrition for mesomorphs for weight.

In terms of weight gain, mesomorphs are very lucky. Even if a person with such a physique has never trained, or has very long pause, the percentage of muscle mass in his body already exists at the genetic level and is in an almost unchanged position, unless, of course, he is starving. Therefore, there will be no problem with gaining muscle mass. We indicated the amount of protein, carbohydrates and percentage of body fat during weight gain in point No. 3 “ food for mesomorph" which describes how to maintain muscle mass for this body type. To increase muscle mass, lean on complex carbohydrates, but gradually, without sudden loads, no more 5–6 gr on 1 kg weight.

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? In mesomorphs broadest shoulders, chest, they have powerful muscles in the legs, calves, and the arms of athletes are muscular. The body is responsive to recruitment 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 different sports supplements, and don’t “sit” on 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! Becomes important question daily caloric intake. 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.

And here it is 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 that involve highest intensity loads. 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 then proceed to difficult 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 as well), you must overcome thorny path about working on yourself. This is a training regime, nutrition, changes in lifestyle, gaining the right views on sports... Is it worth continuing?

Envious representatives of other body types say that any exercise program is suitable for a mesomorph. Nature itself created these athletic people with well-growing muscles for bodybuilding. In just a couple of years, a mesomorph can achieve competitive conditions and successfully perform in classical bodybuilding. True, lifestyle adjustments and working with your own attitude are often required.

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.

Drying in mesomorphs is also easier than in endomorphs, and muscles are not lost as actively on a calorie deficit.

Disadvantages of mesomorphs

There may be individual imbalances in muscle development. Coaches often note banal laziness in their gifted players. Everything comes easy to a mesomorph, which is why he often does not fully invest in training.

Split for mesomorph

Classic training for 8-12 repetitions, in 4 working sets, is suitable, plus you can do 20-30 minutes of cardio 2-3 times a week to stay dry. Cardio can be done on a separate day or after an upper training session. You can rest for 1-2 minutes between sets.

Dropsets, supersets and other methods of increasing training volume should not be used by beginners in their first year of training. Others can gradually add them to their plan to “explode” the muscles to the fullest, and create enough incentives for growth.

Mesomorph training program

Day 1 (back, shoulders)

• Pull-ups on the bar (4 sets to failure);
  Bent-over barbell row (4×8-12 reps);
• Upper block thrust (4×8-12);
• Military press (4×8-10);
• Barbell row to the chin (4×8-10);
• Front dumbbell raises (4x8-12).

Day 2 (chest, arms)

• Incline Press (4×8-12)
• Incline Dumbbell Press (4×8-12)
• Dumbbell fly (2×8-12)
• Barbell curl (4×8-12)
• Exercise “Hammer” (4×8-12)
• Close-grip flat bench press (4×8-12)
• French press (4×8-12).

Day 3 (legs)

• Squats with a barbell (2 warm-up + 3 working sets of 10-12 repetitions);
• Leg press on a machine (3×8-12);
• Leg extensions on the machine (3×8-12);
• Standing calf raises (4×12-20).

For a natural athlete, it makes sense to stick three day split, alternating days strength training with days for rest and recovery.

Important: Other split options for mesomorphs are also possible. For example, many people prefer to train their legs and shoulders on one day, their back and biceps on another, and their chest and triceps on a third. This is logical, since it allows you to use more small muscles along with the major ones during basic exercises and “finish off” them with auxiliary movements. There is also an option when chest and biceps are done on one day, back and triceps on another, and shoulders and legs remain in one workout. It’s worth choosing something that allows you to recover better and allows you to grow.

Training for “drying” and “mass”

Training for a mesomorph for “mass” may contain several sets of basic exercises in strength mode. Many trainers believe that it would be better to combine, for example, power squats in the mode of 6 repetitions in 6 sets, with the addition of isolating exercises for individual muscles in 12 = 15 repetitions in 3-4 sets. It's best to experiment and see what your muscles respond to best. Without a doubt, in a “mass” diet, an excess of calories and high-quality food are important.

When cutting, it is better to leave training as heavy as the body allows. Hard training Maintaining your working weights will help protect against catabolism, but when maintaining intensity due to diet becomes difficult, it is better to slightly reduce the weights.