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Mesomorph - a characteristic of the physique, nutrition and training. Nutrition and training for the mesomorph Training program for mass 3 times a week for the mesomorph

Who wouldn't want to be a mesomorph? While both male and female mesomorphs have inherent genetic bonuses in the sense that it is easy for them to stay lean and fit, they tend to lack the motivation to lose weight and believe they can achieve anything with minimal effort. However, bad habits eventually make themselves felt!

mesomorph women you need to focus on weight loss to reduce the waist (like Halle Berry!) with cardio exercises and simply shape the contours and curves of your figure. The goal is to create a form. Mesomorphic women should focus on powerful cardio workouts and extreme loads. For those who are worried about the excessive muscularity of the legs, it may be advisable to do exercises to reduce the calves or to reduce the hips. With regular exercise, this body type tends to sculpt and shape well-defined muscles more easily than or.

Mesomorph men you need to focus on maintenance, as many mesomorphs are prone to weight gain, although they lose it quite easily. When mesomorphs get rid of fat, they have excellent characteristics due to their natural musculature. Add strength training to your life and your body will be second to none.

Metabolism of mesomorphs.

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

Due to the high level of growth hormone, it is also difficult for mesomorphs to gain fat mass, and up to a certain age they can afford to eat high-calorie foods without restrictions. This is the root of most of the problems of this somatotype.

Nutrition for the mesomorph.

The body of mesomorphs perfectly controls body fat, preventing calories from being stored as fat. Therefore, mesomorphs can adhere to high-carbohydrate diets and are able to

Mesomorph training program.

Due to the peculiarities of metabolism, any training will be effective for the mesomorph. Representatives of this somatotype usually have no problems either with gaining muscle mass, or with working out the relief or creating the perfect press. The main rule of their training is constant variability.

Mesomorph men, due to high testosterone, have an increased propensity for the spirit of the competition - which is why group training in the spirit will seem to them more interesting than the usual basic muscle growth program performed in the gym in splendid isolation.

Mesomorph training strategy.

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

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

Mesomorph training.

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

As a rule, people with this somatotype are advised to engage in intense and short workouts of 4-6 repetitions with maximum weights, as well as be sure to perform "shaping" exercises.

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

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

The initial stage of classes is advised to build on the principle of alternating exercise intensity. On the first day of training, classes are carried out with a large number of repetitions and low weight. On the second day, classes are held with a small number of repetitions and large weights. The third day is devoted to more repetitions in combination with moderate cardio. Then the cycle repeats.

In the event that the goal of building muscles is pursued, then all intense aerobic exercise must be minimized. However, do not completely exclude cardio. For example, running will help you warm up well before a workout. The main thing is to try to keep the heart rate within the normal range (to determine your working pulse rate, subtract your age from 220 and multiply by 0.6 and 0.8).

Mesomorphs must always monitor the dynamics of muscle tissue growth. By controlling this process, you can notice in time and avoid muscle addiction to stress. Experts recommend alternating power cycles with mass-gathering ones. Each of the cycles lasts, as a rule, from 3 to 6 weeks.

For greater effectiveness of training, it is necessary to provide your body with sufficient time for, as a rule, at least one day.

Use your strengths, mesomorph!

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

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

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

Features of training for the mesomorph

Mesomorphs have a massive head, wide shoulders and chest, most often correct posture and good physical endurance even without regular exercise. A key aspect of the loads for the mesomorph, he is often called a born athlete, their diversity is rightfully considered. Everything that is possible is subject to regular change: weights, angles of inclination of equipment, frequency of classes, amplitude of exercises.

The standard rules for playing sports are the same regardless of physique: a preliminary warm-up for warming up and relaxation exercises at the very end. Usually recommended after 3-4 weeks of intense exercise, and then 1-2 light. A lot of cardio is not needed: brisk walking, running, swimming (half an hour 2-3 times a week).

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

5 day mesomorph training program

First, the muscles of the back are worked out. Pulldown of the upper block in the standard position, thrust of the upper block to the chest with a reverse narrow grip and shrugs with a barbell.
The next day passes with an emphasis on the chest. Bench press on a horizontal bench and at an angle. Plus push-ups on the uneven bars.
The third day involves a load on the legs. Squats with a barbell, platform leg press, flexion and extension of the legs in the machine, deadlift on straightened legs, calf raises in the simulator.
On the fourth day deltas are worked out. Dumbbell bench press while sitting and chest press. Mahi dumbbells: standing in an incline, through the sides up.
The fifth day is a load on the hands. Barbell curls, French press, dumbbell curls, standing hammers, Scott bench.

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

Three-day training program for mesomorph on relief

Bench Press (4 sets of 6-10 reps), then on an incline bench (3 to 8-10), developing dumbbells on a horizontal bench (3 to 10-12), Tilt-bar T-bar pull (4 to 8-12), pull-ups on the horizontal bar behind the head with a wide grip (3 to 8-12), lifting legs to the crossbar (4 max sets).
Bench press up in a sitting position (4 to 8-12), wiring dumbbells in a standing position (3 to 10-12), straight barbell bicep curls while standing (4 to 8-10), lifting dumbbells for biceps (3 to 10-12), Scott Bench EZ Raise (3 x 10-12 times), shrugs with dumbbells (3 x 10-14 times).
French bench press (4 x 8-10 times), dumbbell extension from behind the head (3 to 12-14), weighted hyperextension (4 to 12-14), incline crunches and reverse crunches (3 max), squats (4 to 10-12) and rises on socks in the simulator (4 x 14-16 times).

It is better to consult with professionals and make the best set of exercises. The mesomorph must understand that the training program for girls and men is different due to the physiological characteristics of each sex.

Proper nutrition for the mesomorph

For development to take place harmoniously, training alone for a mesomorph is not enough. Be sure to remember about the water balance, choose high-quality sports nutrition: creatine, gainer, amino acid complex. The metabolism of mesomorphs is average. On average, you need about 2 g of protein per kg of weight per day. To diversify the diet will help:

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

Workouts take effect quite quickly, so many people of this body type begin to relax. As a result, they eat improperly, miss classes. Psychological motivation is needed to really realize the potential inherent at the genetic level to the maximum.

True, there is the other side of the coin. Athletes often do too much. In turn, this thoughtless behavior causes overtraining and even injury. Will, perseverance and striving for a goal can turn a mesomorph into a professional athlete. After all, it is not for nothing that the physique of many holders of the title "Mr. Olympia" belongs to this type.

Leg extension in the simulator 4 sets of 10-15 reps
Barbell Squats 4 x 8-12
Leg press in the simulator 4 x 8-12
Lying leg curls in the simulator 4 x 8-12
Standing calf raise 5 x 8-12
Twisting 4 x 30-50

Wednesday | Chest, shoulders, triceps

Do not forget about cardio, 10 minutes, and before each exercise, do 1-2 sets with light weight for 20 reps.

Bench Press 4 x 8-12
Wiring with dumbbells lying 4 x 10-15
Push-ups on the uneven bars to failure
Bench press standing 4 x 8-12
Lifting dumbbells through the sides 4 x 8-12
Extension of the arms in the simulator while standing 5 x 8-12

Friday | Back, biceps, press

Do not forget about cardio, 10 minutes, also before each exercise, do 1-2 sets with light weight in 20 repetitions.

Deadlift 4 x 10-15
Pull-ups with weight 4 x 8-12
Dumbbell row to the belt in an incline 4 x 8-12
Standing barbell curls 3 x 8-12
Standing dumbbell curls 3 reps 8-12
Lying leg raise 4 x 30-50

Watch the video on the topic, the training and nutrition program for the mesomorph.

Mesomorph is the most suitable body type for competitive bodybuilding. They easily gain dry high-quality muscle mass, while the amount of subcutaneous fat does not increase. You can get acquainted with other types in the article " Body Types«.

The body of the mesomorph responds very well to training, which is manifested in the rapid growth of mass, strength and endurance. But like all body types, the mesomorph has its own characteristics that need to be considered:

It is necessary to systematically change the training program, it is advisable to do this at least once a month. Changing training days, number of sets and repetitions, changing working weights, etc. will give the muscles "new stress" and will not let them get used to the "training monotony", which will have a positive effect on mass gain.
Aerobic exercise should be kept to a minimum. If all of them are included in your program, then they should be used as part of the warm-up.
Training should be moderately intense, its duration - within 1.5 hours, the number of exercises - 5-7, approaches - 3-4, repetitions - 8-12.
It is necessary to pay special attention to the psychological factor. Due to the fact that mesomorphs can achieve excellent results in relatively short lines, they often quickly “relax” (they begin to disrupt the regimen, nutrition, skip workouts), counting on the fact that such progress will always occur, which is why they cannot 100% realize your genetic potential. Conversely, those inspired by progress begin to train even more and more intensely, which leads to the effect of overtraining, a training plateau (stagnation), or injuries.
Pay special attention to nutrition and sleep. Sleep should be at least 9 hours. Nutrition should be balanced and varied. The amount of protein consumed is 2 grams per kilogram of body weight per day. Complex carbohydrates are the basis for getting the calories you need. Fast carbohydrates are allowed to be consumed in the morning and before training.

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The male body type can be divided into: ectomorph, mesomorph and endomorph. According to Professor Sheldon, the figure of a woman should look like a stringed musical instrument, and a man's figure should be an inverted triangle. Broad shoulders, powerful chest, narrow hips. This somatotype corresponds to the constitution of the body 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 more than a dozen centuries separated them from the definition of “mesomorph”. Apparently, the training program for the mesomorph was their main discipline.

The mentioned somatotype, among other things, is distinguished by a massive cubic head, strong muscles of the upper and lower extremities, as if created to fight in the arena of the amphitheater. The subcutaneous fat layer is so thin that, after a short development, their body will consist of one lean muscle mass, the ideal of a beginner bodybuilder.

About training programs for the mesomorph

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

Pretty good results will give 3-4 weeks of work with large muscle groups. It will require increased physical stress - bench press, dumbbells, classic traction, squats. In a word, more than 30% of all muscles will be involved in the process. After that, there will be a one-two-week phase of light processing. Such a variation will have a beneficial effect on the growth of their volume, help to avoid stagnation.

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Aerobic training, designed to increase cardiac endurance, increase lung capacity, should not be a priority at this time. For example, stayer distance has a positive effect on the heart, lungs, liver, and blood vessels. Moreover, they burn a large amount of both excess and necessary calories, minimizes the subcutaneous fat layer, which can affect the smoothing of the relief and volume. For the development of the back of the thigh, running short sprints is perfect.

Twenty-minute running, warming up before and cooling down after 5 minutes, no more than three times a week is the best way to burn body fat. Sprint is a pre-workout exercise that allows the heart to reach 60-80% of its working 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 simulators 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, for sure. But the first and second had time for rest, muscle recovery.

Otherwise, the overtraining phase begins, when the mass, physical indicators, and progress decrease. Such a phenomenon is not new among beginners, unprepared for strength training of the body. The illusory ease of increasing the biceps and the craving for repeating the exploits of the ancient Greek hero for the mesomorph will result in sprains, injuries, a cool attitude, and eventually a loss of stimulus. Everything is useful in moderation.

Ground

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

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

Based on the foregoing, the following training program for the mesomorph is assumed.

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

Deadlift 3 x 8 ()
lifting the bar, lying 2 x 6;
lifting the bar, lying with a positive angle of 3 x 6;
lifting weights with a positive angle 3 x 8 - 12;
pushing overhead through the sides 3 x 8;
Army press 3 x 8;
lifting the body with a positive angle of 3 x 10 - 12.

The second day works out the delta and the widest back, for example:

3x15;
deadlift 4-8 x 6 - 8;
3 x 6 - 8;
lifting the bar to the chin 3 x 8;
dilution of weights in a slope of 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 legs - calves, soleus, plantar, tibial and anterior deltas.

The following training is provided:

squat with a projectile on the shoulders 4 x 6 - 8;
leg push 3 x 10;
leg curl 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:

bending the arms with a curved barbell 4-8 x 6 - 8;
curl with dumbbells 3 x 8;
on Scott's bench 3 x 10 - 12;
french press 3 x 8;
extension due to the head 3 x 10 - 12;
push-ups on the uneven bars 2 x 10 - 15.

Probably, it will not be superfluous to remind once again that between the days of training there is a day of rest.

Of all those attending gyms, only 5-10% of amateur athletes pay attention to their legs. The back of the thigh is the most lagging behind in working out the legs.

Example of a program for relief

The formation of the 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. With an excessive decrease in the first, the second also decreases. The body begins to break down protein from the muscles, making them less voluminous.

Classes are designed for the mesomorph and allows you to achieve positive results in the construction of the relief in a short time.

3 x 8 - 12;
straight bar squat 3 x 15;
leg extension in the simulator 3 x 6 - 12 + pump;
lifting on toes in the simulator 3 x 8 - 12;
lifting with a turn of hands 3 x 8 - 12;
lifting dumbbells in front of you 3 x 8 - 12;
lifting the bar to the chin 3 x 8 - 12;
twisting on the block 3 x 15 - 25.

Lesson 2:

3 x 15 - 12 plus pump - 15;
push-ups on uneven bars 3 x max;
lifting weights lying down 3 x 10 - 12;
breeding lying 3 x 12 - 12 plus pump;
narrow grip bench press 3 x 12;
french press 3 x 12;
pull-ups of the upper block 3 x 12 + pump;
reverse twist 3 x 15 - 25;
twisting 3 x 15 - 25.

Lesson 3:

hyperextension for the development of rectifiers of the back 3 x 15;
deadlift 3 x 8 - 12;
pull of the upper block 3 x 8 - 12;
3 x 8–12 lower pulldown plus pump;
3 x 8 - 12;
arm curls 3 x 8 - 12;
hammer grip 3 x 8 - 12 + pump;
twisting 3 x 15 - 25.

The technique of execution affects the construction of the relief. The most common mistakes are: hunching the back in traction, quickly lowering, reducing the range of motion. Namely, the negative phase affects the increase in triceps.

Where to start for a newbie

Gym visits should not turn into a preparatory phase for the formation of relief.

A beginner must have a minimum physical fitness, such as:

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

A good preparation for physical activity will be training with high reps and low weights, alternating high weights with low reps. The cycles are done every other day and combined with exercises that increase the heart rate to increase the metabolism.

The use of a split is controversial.

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

Three-headed, back, delta, abs.
Double-headed, chest, abs.
Legs, press.

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

It is also preferable to combine one or two multi-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 gain mode with slow movements and full amplitude: 1-2 many articular ones to accelerate metabolism and one to work out a separate muscle.

An addition will be, for example, brisk walking, running for 3-4 km. three times a week. It should be recalled that longer distances will only be harmful.

An example of a training program for a beginner mesomorph

Shortly after gaining mass and strength, attention should be paid to the development of isolation exercises, and the mesomorph program is perfect for this. Formative classes are complementary to the development of one particular group. To maintain their dry appearance, short distance running, swimming, brisk walking, and various team games should not be excluded.

Cardio training increases cardiac endurance, increases lung capacity, burns excess body fat, increases heart rate, as a result of which a large amount of oxygen is absorbed and the metabolism in the body accelerates. Outwardly, this will affect the relief and volume. But enhanced pumping implies a complete 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, three-headed;
second - back, biceps;
third - legs, delta.

Of course, this is an exemplary program, the athlete is free to select the task at his discretion. But at the same time, one should not forget that the simultaneous exercise of two large muscle groups will only bring harm, but not benefit. Therefore, it is not desirable to combine the chest, back and legs, or the biceps with the delta. It will not bring a positive result and work only with the three-headed separately.

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

Strength training is from 4 to 6 repetitions in each of 4 approaches, mass 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 shock ones.

It is important to observe rest - from 2 to 5 minutes, with the duration of the exercise 60-90 minutes.

What can be done at home

Of course, exercising 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, of course, will not increase in size as with professional equipment and aids, but still. For burdening, you can adapt bulky plastic water bottles, a backpack with bricks, and your own body is also worth something.

The exercise equipment at home will completely replace dumbbells. The most common exercise with them is lifting dumbbells with the hands turned outward. The negative phase takes place with a turn inward.

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

Conclusion

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

Mass gain is impossible without proper nutrition, when the number of calories received must be greater than those expended. And proper training does not mean at all that you need to lift more and more “iron” every day, it is 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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