Mass training for mesomorphs. Key principles of nutrition for mesomorphs

1. Wide shoulder girdle And rib cage.
2. High metabolic rate.
3. Moderately low subcutaneous fat content.
4. "Rigidity" of muscles.
5. 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.

1. 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 weight gain. muscle mass and strength.
2. 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.
3. 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.
4. 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

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 bench presses narrow grip— 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.

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 are doing cardio and strength training at the same time. 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

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 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 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. 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!”:

Training program for mesomorph Designed for experienced athletes with at least 1 year of regular training experience. It can be used both for gaining muscle mass and for losing weight. Achieving a particular goal occurs mainly through adjusting the bodybuilder’s diet, and not. More details about this or described in the relevant articles of the “” section.

Genetically gifted mesomorphs are ideally predisposed to strength sports. The mesomorphic body type combines especially well with bodybuilding training. They naturally have an athletic body that responds well to power training. It is also capable of not only quickly building muscle mass and strength, but also effectively burning excess fat deposits.

Training for a mesomorph often leads to a gain of impressive muscle mass with a relatively low percentage of body fat. Due to the body’s good metabolic response to stress and adaptation to it, which is expressed in the rapid growth of muscle strength and mass, many believe the following. Representatives of the mesomorphic body type will be suitable for any training program and do not need any special training program for the mesomorph. This is partly true. But, nevertheless, there are some features of training a mesomorph. And these features most effectively contribute to the rapid achievement of your goals.

Features of mesomorph training

Before we look at training programs for mesomorphs, let's look at the key features of training for normosthenics. As I mentioned above, this body type responds well to strength training. They also progress relatively quickly in terms of increasing muscle strength and mass. Due to this, mesomorph training can and should be more voluminous than ectomorph training.

How does this translate in practice? Unlike , which should consist exclusively of basic exercises, the training program for mesomorphs also includes isolation exercises to target target muscle groups.

Mesomorphs progress best by performing 3-4 sets of 8-12 repetitions per exercise. The optimal number of exercises per workout is 6-7. Rest between sets is approximately 2 minutes. Duration of training is 60-90 minutes, including warm-up and cool-down.

This increased volume of training for a mesomorph contributes to faster and more pronounced progress. However, it will take more time for the body to recover after training. Therefore, a training program 3 times a week () with an interval of one day (and two days on weekends) between workouts is the ideal solution for mesomorphs.

TRAINING PROGRAM FOR MESOMORPHS

MONDAY (BACK+SHOULDERS)

1. Pull-ups with weight 3-4x8-12
2. Deadlift (every other week) 3-4x8-12
3. Bent-over barbell/dumbbell rows with a reverse grip 3x8-12
4. Standing barbell/dumbbell press 3x8-12
5. Barbell/dumbbell rows to the chin 3x8-12
6. Dumbbell swings to the sides 3x8-12

WEDNESDAY (CHESTS+BICEPS+TRICEPS)

1. Bench press 3-4x8-12
2. Incline Dumbbell Press 3x8-12
3. Incline Dumbbell Raises 3x8-12
4. Barbell curl for biceps 3x8-12
5. Hammer exercise for biceps 3x8-12
6. Close grip bench press 3x8-12
7. French press standing 3x8-12

FRIDAY (QUADRICEPS+BICEPS HIPS+CALVES+ABS)

1. Squats with a barbell 4x8-12
2. Deadlift with dumbbells 3x8-12
3. Leg press in the simulator 3x8-12
4. Standing calf raises 3x12-20
5. Seated calf raises 3x12-20
6. Hanging leg raises/crunches 3-4 to failure.

We can talk for a long time about the diet and training program for mesomorphs. These people were “born in a shirt”: the body type they have is the most suitable for bodybuilding. Why is that? Mesomorphs have the broadest shoulders and chest, they have powerful muscles in the legs and calves, and the arms of athletes are muscular. The body is responsive to 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 variety. 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 intensive hard training, while the next two (or one) weeks will be simple. 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 enough working weight so that you can 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?

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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 lean muscle mass, the ideal of a novice bodybuilder.

About training programs for mesomorphs

To achieve effectiveness and increase volume, this somatotype requires frequent changes in the regimen, varying weights, sudden changes in the duration of training, the number of approaches and repetitions, and days in the 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 constantly stretching and tearing. 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 lagging behind in working out the legs is back surface hips.

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;
• close 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 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.

Good preparation for physical activity training with a large 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:

1. Triceps, back, deltoids, abs.
2. Biceps, chest, abs.
3. 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, requires at least two days of rest 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 reverse grip horizontal bar. 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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