Nutrition for mesomorphs for relief. Encyclopedia of Bodybuilding

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Male body types can be divided into: ectomorph, mesomorph and endomorph. According to Professor Sheldon, a woman’s figure should resemble a stringed musical instrument, and a man’s figure should resemble an inverted triangle. Broad shoulders powerful chest, narrow hips. This somatotype corresponds to the body constitution of Hercules, the legendary mythical hero of the ancient Greek epic.

By the way, Roman gladiators also knew a lot about building a body, although they were separated from the definition of “mesomorph” by more than a dozen centuries. Apparently, the training program for mesomorphs was their main discipline.

The mentioned somatotype, among other things, is distinguished by a massive cubic head, strong muscles upper and lower limbs, as if created for fighting in the amphitheater arena. The subcutaneous fat layer is so thin that after a short development, their body will consist of only dry muscle mass, the ideal of a beginning bodybuilder.

About training programs for mesomorphs

For effectiveness and increase in volume, this somatotype requires frequent changes in the regimen, varying weights, sudden changes in the duration of training, the number of approaches and repetitions, days of training. gym. Changing the angles of body position when performing exercises is also of great importance. Long monotony will have a negative result.

Enough good results 3-4 weeks of work with large muscle groups will give. It will require increased physical exertion - barbell press, dumbbells, classic deadlift, squats. In short, more than 30% of all muscles will be involved in the process. After this, a one- to two-week phase of lighter work will begin. Such a variation will have a beneficial effect on the growth of their volume and will help avoid stagnation.

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Aerobic training, designed to increase cardiac endurance and increase lung capacity, should not become a priority at this time. For example, stayer distances have positive influence on the heart, lungs, liver, blood vessels. Moreover, they burn a large amount of both excess and required calories, minimizes the subcutaneous fat layer, which can affect the smoothing of the relief and volume. Short sprinting is perfect for developing the hamstrings.

Twenty-minute run, warming up before and cooling down after for 5 minutes, no more than three times a week - the best remedy for burning fat deposits. Sprint refers to training exercise, allows the heart to reach 60-80% of its operating range. You can find out your range as follows: 220 minus age and multiply by a factor of 0.6 and 0.8.

The abundance of sports equipment and exercise equipment will turn the head of any beginner. They grab onto everything at once, without thinking about planning, the principle of execution, as if at one time they want to become, if not Hercules, then certainly gladiators. But the first and second had time to rest and restore muscles.

IN otherwise The overtraining phase begins, when weight, physical indicators, and progress decrease. This kind of phenomenon is not new among beginners whose body is unprepared for strength training. The illusory ease of increasing biceps and the desire to repeat feats ancient Greek hero for a mesomorph it will result in sprains, injuries, a cool attitude, and ultimately a loss of incentive. Everything is useful in moderation.

To ground

Since the regime is filled with intense power phases, it would be appropriate to consider that rest is a continuation of exercise. Muscle tissue is constantly stretched and torn. signal that a recovery process is needed and it is not advisable to continue training. The body needs 10 hours of sleep. In less time, the fabric fibers will not grow together.

Therefore, pumping every other day is an ideal training regimen. In addition, it should be recalled that muscle mass does not increase while in the gym, but precisely when a person rests and sleeps.

Based on the above, it is assumed next program workouts for mesomorphs.

The first day of the training focuses on the development of the delta, upper chest, such as:

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.

The second day is working on the delta and latissimus dorsi, For example:

3 x 15;
deadlift 4-8 x 6 – 8;
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 loads all 4 main muscle groups of the legs - the large, middle and small muscles of the buttocks, the anterior and posterior surfaces of the thigh, lower leg - calves, soleus, plantar, tibial and anterior deltoids.

The following training is provided:

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;
3 x max.

The fourth day loads the biceps-triceps, like this:

curling arms with a curved barbell 4-8 x 6 – 8;
dumbbell curl 3 x 8;
on Scott's 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.

It probably wouldn’t hurt to remind you once again that between training days there is a day of rest.

Of all those who visit gyms, only 5-10% of amateur athletes pay attention to their legs. The back of the thigh is the area that lags behind in working out the legs.

Example of a program for relief

The formation of relief is influenced by the thickness of the subcutaneous fat layer and the shape of the muscles. These two components are directly dependent on each other. If the first decreases excessively, the second also decreases. The body begins to break down protein from the muscles, making them less voluminous.

The classes are designed for mesomorphs and allow a short time achieve positive results in building the relief.

3 x 8 – 12;
straight bar squat 3 x 15;
leg extension in the simulator 3 x 6 – 12 + pump;
raising on toes in the simulator 3 x 8 – 12;
Raising with arms turned 3 x 8 – 12;
lifting dumbbells in front of you 3 x 8 – 12;
lifting the barbell to the chin 3 x 8 – 12;
twisting on a block 3 x 15 – 25.

Lesson 2:

3 x 15 - 12 plus pump - 15;
dips 3 x max;
lifting weights lying down 3 x 10 – 12;
lying fly 3 x 12 – 12 plus pump;
narrow grip bench press 3 x 12;
French press 3 x 12;
pulling up the upper block 3 x 12 + pump;
reverse twist 3 x 15 – 25;
twist 3 x 15 – 25.

Lesson 3:

hyperextension to develop spinal erectors 3 x 15;
deadlift 3 x 8 – 12;
upper block thrust 3 x 8 – 12;
lower block pull 3 x 8–12 plus pump;
3 x 8 – 12;
arm curls 3 x 8 – 12;
hammer grip 3 x 8 – 12 + pump;
twist 3 x 15 – 25.

The construction of the relief is influenced by the execution technique. The most common mistakes: hunching your back while deadlifting, quickly lowering, reducing the range of motion. Namely, the negative phase affects the increase in triceps.

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 a minimum physical training like this:

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

A good preparation for physical activity is training with a high number of repetitions and light weights, alternating large scales 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 joint exercises with the same amount per individual muscle: 5 sets of 12 repetitions.

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 more long distances will only do harm.

An example of a training program for a beginner mesomorph

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 complementary 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 full recovery after them. After passing the base, in which almost half of the large muscle groups are involved, at least two days of rest are required with a sleep duration of 8-10 hours.

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 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.

What you can do at home

Of course, working out at home is very different from the gym, where there are all kinds of sports equipment and devices. Home exercises can only keep an amateur athlete in shape, nothing more. In any case, to build muscle mass you need a barbell, which you may not have at home.

The simplest base at home is a horizontal bar reverse grip. The biceps, naturally, will not increase in size as with professional equipment and aids, but still. For weights, you can use large plastic bottles with water, a backpack with bricks, and your own body is also worth something.

Exercise equipment at home can completely replace dumbbells. The most common exercise with them is lifting dumbbells with your hands turned outward. The negative phase occurs with an inward turn.

Such training for biceps will also be useful for a beginner planning to visit the gym for the first time.

Conclusion

The somatotype is ideal for building the figure of Hercules, you just need to train correctly. Good metabolism and thin subcutaneous fat are his strengths. But when performing the same tasks, stagnation, a decrease in strength and growth are possible, he needs variations in tasks.

Gaining weight is impossible without proper nutrition when the number of calories received must be greater than those expended. AND proper training do not mean at all that you need to lift more and more “iron” every day, it’s so easy to overtrain or even get injured. You need to be friends with the body, and not exploit it to the last.

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Combines the advantages of endomorph and ectomorph training programs, since the mesomorph quickly gains muscle mass, while the level subcutaneous fat in a mesomorph it remains low. As a result, mesomorphs rarely have questions about how they should train, they eat everything, do everything, muscles grow, strength indicators and indicators strength endurance also grow, and then stagnation sets in. This is where the mesomorph begins to look for how he can avoid stagnationI , and it’s very easy to do! Firstly, the athlete must apply the correct training scheme, and secondly, it must be done with high quality.

The mesomorph physique is a mixture of well-developed muscles, a wide frame, as well as a fast metabolism and, as a result, low levels of subcutaneous fat. If an endomorph has developed fast muscle fibers, then the mesomorph has developed both fast and slow ones. Due to such a good predisposition to bodybuilding, the mesomorph begins to actively train, and at first everything works out, but then overtraining inevitably sets in, and sometimes injuries occur. The reason is that neither the cardiovascular system, nor joints, nor energy, nor anything at all, can keep up with the growth of muscles and strength indicators. In addition, the athlete does not have time to gain experience; it is enough to study the technique of performing the exercises, and he already takes the weights that the ectomorph begins to use after years of training.

During training, a mesomorph should use his genetic advantages, but not abuse them or overestimate them. All other body systems need to be balanced, primarily the cardiovascular system, so a mesomorph must definitely train the heart. For this purpose, it is necessary to use cardio exercise, which, moreover, will help avoid the appearance of excess weight. So, undeniable advantages A mesomorph is his ability to quickly gain muscle mass, increase strength, remain lean, and evenly develop all muscle groups.

Cons mesomorph, which he must take into account during training, are partly its advantages, that is, the fact that the muscles grow faster than the body adapts to this growth, but there is also a disadvantage that was not mentioned above. The weak point, the Achilles heel, of a mesomorph is his shoulders. The powerful skeleton extends to the entire body except the shoulder girdle, which, of course, prevents the development deltoid muscles. Little of, shoulder joint very mobile, it is the most mobile joint in the human body and, as a result, it is also the most fragile. Actually, weak shoulders are another reason why it is easy for a mesomorph to get injured.

Conclusion: Mesomorph training should be structured according to the principle of periodization, so that the body has time to recover and adapt to the growth of strength indicators. The strengths of the mesomorph are fast metabolism, as a result, low levels of subcutaneous fat, strong bones, genetically developed muscles. The disadvantages are narrow, fragile shoulders, an increased risk of injury, as well as a disproportion in the development of the muscle mass in relation to all other body systems.

Mesomorph recovery and training

Having time to recover is, in general, task No. 1 in any sport! The same task faces all other athletes, and not just the mesomorph, but it is most difficult for him to recover correctly. Moreover, the point is not in the recovery itself, on the contrary, the mesomorph recovers faster, reaches supercompensation faster, due to which it increases the intensity of the training, as a result, the athlete eventually falls into overtraining. On the other hand, you shouldn’t wait too long between workouts either, since each workout should progress the load, which will stimulate hypertrophy of muscle fibers.

Mesomorph training should also occur at the time of supercompensation, just like ectomorph and endomorph training. Super compensation is the moment during which your muscles have not only recovered from the previous workout, but also slightly increased in volume. The increase in muscle volume is due to the fact that during training the athlete damages myofibrils, then the body restores them, but in case it suddenly has to perform a similar load, it restores not just to the level that was before the training, but beyond it, so that the next time the load was easier to complete. If the muscles are not used for a long time, the body burns muscle tissue as unnecessary.

Rapid recovery allows the athlete to use high-intensity training regimens, but to avoid injury and overtraining, the athlete must use microperiodization. Thus, mesomorph training scheme will look something like this: an easy week, two medium and one hard. In easy time weeks you can use the ectomorph training program, during the middle weeks the endomorph program, but during the heavy weeks you can use strength training programs. This way, you won’t push yourself into overtraining, and you’ll be able to diversify the load and specifically “pump up” different muscle qualities.

Another important aspect of recovery is nutrition. Any system of meals is suitable for a mesomorph; it is only important that the athlete receives more than two grams of protein per day for every kilogram of his own weight, and also that the calorie balance is always excessive. For a mesomorph, if he does not compete in competitions, there is no need to deliberately “dry out”; pump up your abs You can by simply adding some cardio and leg raises at the end of your workout. As for sports nutrition, a mesomorph can afford any nutritional supplements, depending on how the diet is composed. Just like an ectomorph, a mesomorph will benefit from eating something sweet or drinking a gainer at the end of a workout.

Before breakfast– 300 ml of boiled water at room temperature with honey melted in it
Breakfast– muesli with cookies and green tea
Lunch– veal with beans and fresh vegetables
Dinner– any first course and pork with any coarse grains
Afternoon snack– boiled chicken breast with vegetable salad
Second afternoon tea– boiled pollock with boiled brown rice and seaweed
Dinner– cottage cheese with prunes, honey and walnuts, you can add dried apples and wash it down with kefir

In order to increase the effectiveness of training, a mesomorph must necessarily consume more calories than he expends, and also eat enough vitamins and protein. Protein should be obtained from meat and cottage cheese at least 2g per day for each kilogram of body weight. That is, if you weigh 90 kg, then you need to eat at least 180 grams of protein. You can calculate the number of products needed to satisfy this standard using the product composition table. But it is best to select the calorie intake individually, adjusting it depending on the results. If subcutaneous fat does not grow, and strength indicators go up, then everything is fine, nothing needs to be changed. If subcutaneous fat begins to increase rapidly, then the calorie content should be reduced, and if the body begins to not have time to recover, then, on the contrary, it should be increased.

Mesomorphs- one of the body types in bodybuilding. It is generally accepted that the mesomorphic type is between the ectomorph and the endomorph. It was researched and isolated by an American professor from Harvard, William Sheldon.

The classic mesomorph is a typical Hercules with an excellent bone structure and muscular physique. Such athletes have a massive head, powerful broad shoulders and a large rib cage. Mesomorphs also have excellent thighs and muscular arms.

As for the amount of subcutaneous fat, it is minimal in mesomorphs. People with this body type gain muscle mass very easily, just like endomorphs, but the fat layer remains almost unchanged.

It is believed that mesomorphs are the most suitable type of athletes for bodybuilding. People gain mass quickly and then convert it into quality muscle.

The rate of muscle development depends solely on the correctness of the training program and the chosen diet. Strength indicators can also grow at a very fast pace. But here we need to take into account individual physical features every athlete.

Together with basic exercises, which contribute to the growth of muscle mass, you should also pay attention to isolating exercises. They will help you get a high-quality relief look, as well as detail the muscle fibers.

As mentioned above, mesomorphs can simultaneously work on gaining weight and drawing relief. Therefore, it results in a simultaneous increase in pure muscle mass.

To successfully gain beautiful and sculpted muscles, a mesomorph needs to perform exercises that use high intensity loads. Try to use the working weight so that you can perform about 8-12 reps for each muscle group.

For abdominals must be done from 16 before 25 repetitions for 1 approach. As for rest between sets, you can vary the interval 30s-2minutes.

Each workout should begin with a good muscle warm-up to work all muscle fibers. After this, you need to work out weak muscles, lagging muscles, and then perform more complex exercises.

It is much easier for a mesomorph to achieve success in bodybuilding than for an ectomorph or endomorph. This type of athlete does everything surprisingly easily and simply.

However, as you yourself understand, having only genetics and desire is not enough. You also need to train properly.

To achieve the desired result in bodybuilding, you need to overcome a long, difficult journey of working on yourself: training, nutrition, lifestyle, developing the right views on sports, etc.

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 may be in a great way simultaneous development of the thighs and lower legs.

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 your choice. aerobic exercise. Each of them, as you understand, has a fat burning effect in different ways. One thing will help you reset it excess weight, and the other will be aimed at reducing total weight bodies.

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 platform. 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 relief muscles, he does not need to use such complex systems training like 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 long-term muscle stagnation.

Sample training program

Monday.

Bench press 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. Be afraid 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 you train back surface quadriceps, start with straight-legged rows. Finish your workout with some formative exercise (for example, Roman chair leg curls).
For the lower leg of a mesomorph the maximum effective exercises there may be standing calf raises.
An excellent combination is to train intensely for about 4 weeks, then rest for 1 week while training with 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 protein cocktail. 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.

Wide shoulder girdle and chest.
High metabolic rate.
Moderately low subcutaneous fat content.
"Rigidity" of muscles.
Correct proportions: broad shoulders, narrow waist, muscular shoulders, arms and hips.

In real life, “pure” mesomorphs are rarely found - intermediate body types predominate: ectomorph-mesomorph and mesomorph-endomorph. The difference between them is the thickness of the subcutaneous fat layer. If it is almost absent, we have a typical ectomorph with the makings of a mesomorph; if the percentage of body fat is more than 12-15%, we have a mesomorph with a slow metabolism: subsequently such an individual can easily turn into a typical endomorph.

Features of training

The mass training program for mesomorphs has several distinctive features.

Duration. Mesomorphs do not have to try to complete the entire amount of work in 45-60 minutes, fearing that later catabolic processes will begin in the body, like ectomorphs. On the other hand, they should not sweat their brow for more than two hours in the gym and regularly do cardio training, like endomorphs. A mesomorph workout lasts on average 90 minutes. During this time, you can safely work out one or two muscle groups, which will subsequently lead to a gain in muscle mass and strength.
The set of exercises in a training program for a mesomorph is not of fundamental importance. We may be exaggerating a little, but if a person is inclined to gain muscle mass, he will gain it regardless of specific exercises. There is no point in torturing yourself with a lot of heavy working sets of squats or deadlifts. From time to time you can change the heavy base to a heavier one. isolated exercises for more targeted muscle training. This will give the joints and ligaments the necessary rest and relieve the central nervous system. If you don’t see yourself in professional sports, “wear and tear” training is clearly not your method, it’s simply of no use.
The training style itself is different. In this regard, mesomorphs are given wide scope for experimentation. Alternate gym sessions with CrossFit workouts if you want to develop as functionally as possible in all respects. If desired, do separate microcycles of training aimed at improving the depth and rigidity of the muscles - use methods such as working with pauses at the lowest point, squeezing the muscle as hard as possible at the point of peak contraction, slowly passing through the negative phase of the movement, etc. All this is guaranteed to bear fruit.
The frequency of training differs. If a mesomorph has an established diet, recovery and sleep regime, it is permissible to conduct up to five strength training sessions per week. Even with natural training. With such a frequency of training, the muscles will be constantly toned. Visually, you will look more prominent, tougher and fuller. Plus, this will lead to a strong release of anabolic hormones, which will stimulate even greater muscle growth and enhance progress.

Nuances of nutrition for mesomorphs

Even if you are a triple genetic unique, nutrition will in any case determine a large part of your success in sports. Mesomorphs, like ectomorphs, are allowed to make small allowances in their diet. Nothing bad will happen if about 10-20% of your daily caloric intake comes from your favorite foods (even if they are not entirely healthy), especially during the period of gaining muscle mass.

Otherwise, nutrition is not very different from other body types, the only difference is in the amount of macronutrients.

To gain muscle mass, 5 g of carbohydrates per day per 1 kg of weight is enough for a mesomorph. We keep the fat level at about 1 g per 1 kg of body weight. You can add a little more protein – up to 3 g per 1 kg of body weight. The increased amount of protein is explained simply: the greater the muscle mass, the more amino acids are needed for its restoration and growth.

Training programs for men

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

Gym program

Monday (chest + abs)
	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 disengage your biceps and forearms and allow you to concentrate on stretching and contracting. latissimus muscles backs. Hyperextensions are used here as an exercise for the spinal extensors. If desired, you can replace them with deadlift.

If you don't have a goal to chase maximum weights and personal bests in this exercise, it is better 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 on Saturday you have a heavy leg workout, the basis of which is squats with a barbell. This exercise places a strong axial load on the spine and stresses the extensors. Most likely, in two days they will not have recovered and will not be ready for productive strength work. Therefore, you should not climb heavy weights - this is fraught with injury.

Home workout

If you not professional sportsman, which means 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 the format circuit training. 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. This way you do cardio and strength training simultaneously. Such training is effective both during the period of gaining muscle mass and during fat burning.

Programs for girls

The training program for mesomorph girls is in many ways similar to the training plan for men. The main difference is the number of repetitions and the weights used in the work.

Gym workout plan

Monday (chest + shoulders + abs)
Incline Dumbbell Press	4x8-12
Crossover	3x15
Incline Dumbbell Flyes	3x12
Upside down push-ups	3x15-20
Leads to rear delta in the simulator	3x15
Swing dumbbells to the sides while standing	4x12
Seated bench press in a block machine	3x10
Crunches in the simulator	3x15
	3x10
Tuesday (back)
Wide grip gravitron pull-ups	4x8-12
Parallel grip vertical row	3x10
Close-grip horizontal row	3x12
	3x10
Hyperextension	4 – to failure
Thursday (hands)
Extension on upper block with rope handle	3x15
One-arm overhead dumbbell extensions	3x15
French press with dumbbells while seated	3x10
Lower block arm curls	3x15
Dumbbell curls with supination	3x10
Saturday (legs)
Leg extensions while sitting in a machine	3x15
Squats at Smith	4x8-12
Leg press with narrow setting legs	3x10
	4x10
Leg curls in the simulator	3x20
Lunges with a barbell	3x15
Lying leg curls	3x20
Deadlift on straight legs with dumbbells	4x10
Single Leg Platform Press	3x12
Calf raises in the gym	3x20

Only 4 workouts per week. We do rest days after leg and back training. As you can see, the main attention is paid to the legs and buttocks, because it is these muscles that most girls focus on. The torso muscles are much easier to train. This approach will allow you to look sporty, sculpted and will not take much time.

Home program for mesomorph girls

This system is much simpler than the home workout option for men. There are only 3 workouts per week, and at each of them we train a specific muscle group. On Monday we have a full abdominal workout, on Wednesday – the torso muscles, on Friday – legs and gluteal muscles. This approach to home training is relevant for girls who do not have a lot of free time, but want to keep themselves in shape.

At first glance, choosing a training program for a mesomorph is not so difficult. These lucky ones broad shoulders and with no problems growing muscles, it’s as if they were created to amaze others with an 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 course and get stuck somewhere. initial stages 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

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)- these are people of “aristocratic” physique. 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 he wants

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 its favorites, it is, 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

How to increase weight for normostenics?

Training for a mesomorph should equally combine strength and cardio exercises. A treadmill is perfect for the latter.
In addition, representatives of this breed should rely on exercises that increase endurance, which normosthenics often lack. And for isolating exercises, which allow you to specifically work out one or another muscle group - this will make it possible to create the desired relief.
Try to avoid monotony. A mesomorph who persistently performs the same movements takes risks, quickly achieving good results. physical fitness, lose the ability to progress and get stuck in it for a long time.
Actively use three-day splits, proposing to split the total training program into parts - in this case three - and each is given a separate day of the week.
Do super sessions or supersets 1-2 times a month. Your task will be to do two sets in a row without interruption for muscles located nearby, but performing different functions (for example, biceps and triceps, pectoral muscles and muscles of the back, thighs and quadriceps). This will increase the intensity of your workouts, burn more fat tissue and increase endurance.

By changing the load, you will reach your goal sooner

A weight training program for a mesomorph should include “pyramids” from time to time. Their meaning is to gradually increase the weight of the apparatus with each approach and reduce the number of repetitions with it. Or vice versa - increase the number of repetitions with a decrease in weight.
More about weight: don’t go for the maximum, you should be able to perform 8-12 repetitions with the apparatus and not overstrain yourself.
Do 3-6 sets of each exercise with 1.5-2 minute breaks between sets.

Possible risks

Mesomorphs face three main dangers.

Injuries.

Dense muscles and less flexibility compared to other types often cause all kinds of damage in normosthenics. To avoid problems, move forward without jerking: gradually increase the weight of the apparatus, the number of repetitions, and the frequency of visiting the gym.

Mesomorphs should be careful with loads

Overtraining or underrecovery.

This is one of the most common mistakes when planning training for a mesomorphic man who wants to see impressive muscles in the mirror as soon as possible. The rapid muscle growth characteristic of normosthenics causes many novice athletes to lose their heads and ignore signals from the body, which is at the limit of its capabilities. Hence “burnout”, a stop in progress and the appearance of various ailments. Remember to give your body time to recover, sleep at least 8 hours a day, and reduce the intensity of your activities if there are clear signs of fatigue.

Laziness.

The other side of the coin: seeing that weight gain is easier for him than for his fellow ecto- and endomorphs, the mesomorph begins to be lazy, skip classes and stops pursuing results, so he quickly loses shape.

Video: Training program

Pros and benefits of a mesomorph physique and an option for constructing a training program from the leading channel “Egor Van Damme Cherkasov”:

Diet features

Training and nutrition for a mesomorph are closely related.

If you want to get a stable increase in muscle volume, the caloric content of your diet needs to be increased - of course, due to healthy products. On average, it is enough for a normosthenic person to add 500 Kcal to his usual daily intake.
Carbohydrates should make up about 45% of the total food volume, and proteins – 30-35%. By the way, a combination of products in this proportion allows a normosthenic to close the window after training with maximum benefit for himself.
Get the remaining 20-25% of nutrients from healthy fats: high-quality vegetable oil, fish, nuts.

The general rule for all athletes who want to build muscle is to eat small portions 4-5 times a day - this also applies to mesomorphs.

Video: Sports nutrition for mesomorphs

Practical advice on diet planning from Denis Semenikhin and the channel “Sports, Fitness, Weight Loss!”: