From ectomorph to mesomorph: evolution in weight gain. Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference 

When playing sports, and bodybuilding in particular, it is very important to know your body type: mesomorph, endomorph, ectomorph or mixed. Depending on it, a training program and a nutrition system should be built. Only by considering these features, you can achieve good results in building your body.

The concept of human somatotype

A somatotype is a type of constitution of the human body, which is characterized by certain features of the development of its skeleton, muscles, as well as subcutaneous adipose tissue, genetically determined by the peculiarity of the metabolic processes occurring in the body.

The founder of the somatotyping system, W. Sheldon, proposed the main body types: ectomorph, mesomorph, endomorph. The proposed theory of the main somatotypes of the human body is based on the anthropometric measurements carried out using photographic techniques.

The concepts of "mesomorph", "endomorph", "ectomorph" were borrowed from embryology and correspond to the names of the germ layers:

• endoderm - inner leaf;
• mesoderm - middle leaf;
• ectoderm - outer leaf.

According to the theory of development of the embryo, the endoderm gives rise to the development of internal organs, the mesoderm - muscles, bones and blood vessels, the ectoderm - the hairline, nails, nervous system and brain. W. Sheldon singled out seventeen measurements, which were calculated on a seven-point scale and described using three main indicators.

Body types according to W. Sheldon

1. Mesomorphic (1-7-1). Type of people with a proportional development of the body, good physical development and mental stability.
2. Endomorphic (7-1-1). People with excessive development of internal organs and overweight due to body fat.
3. Ectomorphic (1-1-7). This type is characterized by poor development of internal organs, low body weight, fragility and refinement.

With the same identification of individual criteria in a person, the physique qualifies as mixed (1-4-4).

General characteristics of the main types of body constitution

Each type of body constitution - ectomorph, mesomorph, endomorph (photo below) - has its own, only inherent features.

Representatives of ectomorphs are energetic and hyperactive, but not strong enough and hardy enough. They are thin, have narrow shoulders and chest, elongated limbs. The neck of representatives of this type is long and thin. Their muscle mass is poorly developed, the articular apparatus is small, the bones are narrow and thin. People belonging to this somatotype, without exhausting themselves with various diets and physical activity, have a weakly expressed layer of subcutaneous fatty tissue. Due to the accelerated metabolism, weight gain and muscle building are a significant problem for them.

Mesomorphs are distinguished by a slender figure. Their osteoarticular apparatus is of medium size, the limbs are proportional to the body. The fat layer is evenly distributed throughout the body. An efficient metabolism allows them to easily build muscle or lose weight when using physical activity.

Endomorphs are characterized by natural strength and endurance, but often they can experience bouts of fatigue. Representatives of this type have a rounded body shape with a predisposition to obesity and excess weight. Wide hips and narrow shoulders, combined with a high waist, make their figure look like a pear. A slow metabolism creates problems when shedding excess body weight.

Advantages and disadvantages of each body type

Whatever somatotype dominates in a person (mesomorph, endomorph, ectomorph), it has its own advantages and disadvantages.

The low muscle mass of ectomorphs is the cause of the flat chest and boyish figure in women. Men of this type, in order to gain muscle mass, must make significant efforts in diet and exercise. Over the years, the metabolism of ectomorphs slows down, which is often the cause of weight gain if diet and exercise are not followed.

Being a mesomorph is very lucky, as representatives of this somatotype can easily lose weight and gain excess weight without making such significant efforts in diet and exercise, unlike other types.

To lose weight and achieve the desired result, endomorphs will have to put in enough effort. Dieting alone will not help them lose weight. To achieve this goal, you also need hard training.

Somatotype and health

Due to the structural features of the body, mesomorph, endomorph, ectomorph have a predisposition to various diseases.

Mesomorphs have a predisposition to diseases of the gastrointestinal tract associated with low acidity, respiratory diseases and lower blood pressure.

Ectomorphs are more likely to suffer from atherosclerosis, liver disease and diabetes, as well as various metabolic disorders.

Endomorphs often have high blood pressure levels and also suffer from gastrointestinal disorders associated with high acidity.

The vast majority of the population does not belong to specific somatotypes; in the constitution of their bodies, ectomorph, mesomorph, endomorph are expressed to varying degrees. How to find out the correspondence of a person's physique to existing somatotypes and not be mistaken? For this, special verification methods, indices and various tests have been developed.

Wrist index

As noted above, only a small percentage of people have a specific type of constitution of his body (mesomorph, endomorph, ectomorph). How to determine body type without delving into atlases and without making calculations? This method was developed by G.A. Solovyov. This technique provides information about the thickness of the bones of the skeleton and is called "Determination of the Solovyov index (wrist)". To do this, you need to measure the circumference of the wrist in its thinnest part.

1. Wrist index in men. Mesomorph, endomorph, ectomorph men have wrist circumferences of 18-20 cm, more than 20 cm, less than 18 cm, respectively.
2. Wrist index in women. Endomorph, mesomorph, ectomorph women have a wrist circumference of more than 17 cm, 15-17 cm, and less than 15 cm, respectively.

Body composition testing

In addition to simple testing methods, there are various types of body composition testing to determine the somatotype (mesomorph, endomorph, ectomorph). The test shows the ratio of subcutaneous fat to muscle mass.

The following tests are most often performed:

• Skin fold testing. In different parts of the body, using a caliper, the thickness of the subcutaneous fatty tissue is measured, which is used to calculate body composition.
• Testing a body immersed in water. The technique is based on weighing the human body in the usual way and in water. Residual lung capacity is also determined. Further, using a special formula, the necessary calculations are carried out.
• Electrical resistance test. This method of determination is based on a different level of resistance of body tissues (in particular, adipose tissue and water) to an electric current passing through them.

Having determined the type of constitution (mesomorph, ectomorph, endomorph), girls and boys who want to achieve certain results in improving their own figures are required to follow some rules of physical activity and diet that correspond to their somatotype.

Features of training and diet for ectomorphs

Given the high level of metabolic processes taking place in their body, this type of people should build physical activity in such a way that the amount of calories burned is minimal. The basis of their training should be basic exercises. Each workout is carried out in a power mode for a single basic exercise.

Power loads, an increase in working weight, repetitions and approaches are carried out gradually and in stages. A very important point is the rest between workouts: the body must fully recover. Loads should be intense, but short in time.

The diet should be high-calorie, with frequent meals, high in complex carbohydrates (50-60%) and drink plenty of water (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight.

Features of training and diet for mesomorphs

Since mesomorphs adapt well to all kinds of training programs, in order to achieve a good result, they need frequent changes in the pace of strength exercises, combined with a constant change in the number of repetitions. A good effect is achieved by combining basic exercises at a fast pace with formative ones.

Since muscle growth is not a problem for this type of person, the mesomorph diet must first of all be balanced. The protein content should be about two grams per kilogram of body weight.

Features of training and diet for endomorphs

Since the endomorph easily accumulates fat, the main point is the high frequency of training. The positive effect is achieved when working with small weights and minimal rest between sets. High intensity training is very important.

The endomorph diet should be balanced, but with fewer calories. Fats should make up no more than fifteen percent of the diet, carbohydrates - no more than thirty.

Conclusion

The article discusses important questions about the characteristics of a person's physique: the main somatotypes (mesomorph, endomorph, ectomorph), how to determine the somatotype, the advantages and disadvantages of each body type, the characteristics of training and diet for each. This allows everyone to draw conclusions and decide on the tactics and strategy for developing their own body.

A correct assessment of the constitution of your body (mesomorph, endomorph, ectomorph), as well as the processes occurring in it, will allow you to develop an optimal work plan for its improvement.

In our society it is difficult to find a person who would be 100% satisfied with his own figure. Most people are constantly trying to improve their body in order to bring it closer to their personal ideas about the ideal. This is much easier to do if you know the features of your own constitution well. There are several classifications of body types, but the most popular is the division of people into mesomorphs, endomorphs and ectomorphs. Consider their distinguishing features, as well as the principles of building nutrition and training for each of these types.

Mesomorphs - normosthenic body type

Mesomorphs are natural athletes. This type of people is able to maintain an athletic physique without much effort.

Usually we talk about such people as strong, athletic, fit. Their distinctive features:

harmoniously developed, proportional body;

a clear muscle relief and a fairly large amount of muscle mass, which is gained quickly and with minimal effort;

narrow, but voluminous developed shoulders;

low percentage of subcutaneous fat, no tendency to gain it;

wide waist, despite the presence of a traced press;

large joints and thick bones.

The daily diet of the mesomorph should be built on the basis of the following proportions:

30-40% protein;

40-50% carbohydrates;

about 10% fat.

For a mesomorph striving to gain muscle mass, the optimal intake of protein is 2.5 g per 1 kg of body weight. Carbohydrates should not be forgotten either, as they are necessary as an energy source for training. Almost half of the mesomorph's diet should consist of carbohydrates, but they should be predominantly complex. Complex carbohydrates include cereals, durum spaghetti, vegetables.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

To calculate the daily calorie intake for gaining muscle mass, you need to multiply the current weight by 30, and then add another 500 kcal to the resulting amount. For example, an actively exercising man weighing 70 kg per day needs to consume (70 * 30) + 500 = 2600 kcal. Mesomorphs are not prone to fat gain, but if the goal is to lose weight, then the amount of carbohydrates must be reduced, and protein must be increased. At the same time, carbohydrate-rich foods are best consumed only in the morning. We should not forget about fats. They are necessary to maintain the hormonal background, as well as the health of the joints, skin and hairline. It is better to give preference to more useful unsaturated fats from seeds, nuts and vegetable oils. Mesomorphs by nature are easily overgrown with muscles, so they can get a positive effect from almost any training scheme.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

To maintain a relatively athletic physique, even 1 workout per week will be enough for them. Therefore, more attention should be paid to this type of nutrition, aimed at the growth of "dry" muscle mass with a pronounced relief. A similar effect is achieved with a high concentration of protein and moderate consumption of carbohydrates.

Endomorphs - hypersthenic body type

Endomorphs include large people who easily gain both muscle and fat mass.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

Representatives of this body type usually complain that they only need to look at high-calorie foods to gain a few extra pounds. Their distinguishing features are:

rounded, stocky build;

wide waist, against which the shoulders seem narrow;

a sufficiently large amount of muscle mass, combined with no less fat, which eliminates the manifestation of muscle relief;

wide bones.

Nutrition for endomorphs must be organized as follows:

40% carbohydrates;

Such a diet is aimed at solving the main problem of endomorphs - getting rid of excess weight. In grams, this is about 2 g of protein, 2.5 g of carbohydrates and 0.5 g of fat per 1 kg of body weight. Moreover, the calculation should be carried out not on the basis of the current weight, but on the one you are striving for. Based on the desired weight, the daily calorie content is also calculated, for this the treasured figure is multiplied by 30. The diet is quite strict, so deviations are almost inevitable. If you ate too much, you should not reproach yourself, it is better to arrange additional calorie consumption, for example, by going for a walk before going to bed.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

A strict diet will inevitably affect the metabolism, causing it to slow down. As a result, after about 1.5 months, weight loss will stop. During this period, it is necessary to increase the amount of carbohydrates to 3-3.5 g per 1 kg of body weight with a simultaneous increase in physical activity, and when the weight moves off the ground, return to the usual mode again. You can also influence the speed of metabolic processes with the help of frequent, but small meals. The entire daily diet should be divided into 5-6 servings, eating them with a break of 2 hours. It is especially important for an endomorph to pay attention to the quality of the products used. High-calorie foods that do not carry any nutritional value should be excluded or at least minimized. We are talking about refined sweets, bakery products, carbonated drinks, industrial sauces, etc. The basis of the diet should be low-fat protein foods and complex carbohydrates. To maintain a sports figure, the endomorph needs up to 5 intense workouts per week. If this is strength training, then you need to do a large number of approaches (8-10) for each muscle group, in each of which you perform 15-20 repetitions. Equally important is cardio. They should be frequent, but moderate in pace and time (30-40 minutes).

Ectomorphs - asthenic body type

Ectomorphs are naturally thin people. These are the very lucky ones who can afford to eat anything without gaining extra pounds.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

However, muscle tissue in ectomorphs is formed as difficult as fatty tissue, so building muscle is very, very difficult for them. You can recognize an ectomorph by the following features:

broad shoulders;

slim waist;

thin bones and small joints;

minimum percentage of adipose tissue;

weakly expressed muscles, which are difficult to increase.

As a rule, this type tends to gain weight. Men want to build muscle mass, women want to get more rounded shapes. Based on these goals, the ectomorph diet should be built in this way:

50-60% carbohydrates;

20-30% protein;

In the diet of ectomorphs, the emphasis is on carbohydrates. When gaining weight, their amount can be 6-9 g per 1 kg of body weight. However, you should not pounce on buns and cakes. If you want not just to increase in size, but to gain a beautiful athletic body, then the sources of carbohydrates and fats should be as useful as possible - cereals, vegetables, fruits, whole grain bread and pasta, nuts.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

The calculation of the daily calorie intake is carried out by multiplying the desired weight by 40. On training days, we add another 500 kcal to the resulting number. With nutrition for ectomorphs, everything is quite simple: it should be plentiful and saturated with the maximum amount of nutrients, but more attention should be paid to training. When building a training program, you need to take into account the characteristics of the muscle tissue of an ectomorph. His muscles do not have great endurance, therefore, with excessive loads, they quickly begin to break down and stop growing. For this reason, the duration of the workout should not exceed 60 minutes, and the exercises should be done with a low number of sets and repetitions.

Nutrition and training of mesomorph, ectomorph and endomorph: what is the difference

Muscles also need a lot of time to recover, so you should not do more than 3 workouts per week. But ectomorphs who want to gain mass should not get involved in cardio training. When building an individual diet, it must be borne in mind that pure body types are quite rare. Often a person can combine the characteristics of two constitutions at once. In this case, the diet is built according to the prevailing characteristics, or something in between is compiled. In addition, under the influence of hormonal levels, our body can change the constitution with age. For example, an endomorph teenager in the process of growing up can “stretch out” and become a mesomorph. In this case, both the diet and training are also subject to adjustment.

As mentioned above, in a broader sense, the definition of body type is the definition of a set of features of one's own body. Having this information allows us to draw the following conclusions:

1) Does a potential athlete have the opportunity to achieve high results in a particular sport. If a person made a wrong conclusion about his type of physique (his genetic capabilities) or did not make it at all, then energy, time, and money can be wasted. Therefore, before embarking on the path of professional sports, it is extremely important to assess your genetic potential.

2) What is the predicted performance limit in the selected sport. Having correctly identified yourself as an ectomorph, mesomorph or endomorph, you can evaluate your progress according to the criterion "effort - result achieved". Let’s explain with an example: the closer an athlete is to the “ectomorph” body type, the more difficult it is for him to gain muscle mass. Such a person needs to be indulgent about the poor progress of the mentioned indicator, especially when comparing himself with other athletes.

3) Training methods, nutrition and rest. It is known that progress in athletic sports consists of the three listed terms. Their connection with body type is obvious.

4) Changing the size and proportions of the body in the future. There are fairly accurate methods that allow you to make a prediction about the future development of an athlete with the passage of his age.

What classifications exist?

The problem of structuring the constitution of human bodies has its roots in antiquity. So, Hippocrates, the father of medicine, established a relationship between a physique and a person's tendency to certain diseases.

In our time, there are several dozen such classification systems. The main classification parameters are the proportions of body parts, the development of skeletal muscles and the amount of fat in the body.

For example, the system of the German scientist Ernst Kretschmer divides people into the following 3 types.

• Asthenics are thin, tall people with often pale and thin skin, elongated limbs, and relatively small “wide” sizes.
• Picnics are people with a high percentage of body fat. Picnic height is average or below average. The neck is thickened, merging with a rounded head. The face is wide and small. Picnics are prone to obesity.
• Athletes are a type of people, corresponding to their name. Athletes have well and proportionally developed muscles, a harmoniously constructed skeleton.

A similar system of Chtetsov, which is the basis for medicine, uses similar types.

1. Asthenics, which are characterized by weak muscles, thinness. The limbs and chest are elongated relative to the overall size of the body.
2. Normostenics. Type with well-developed muscles and limbs proportional to body length.
3. Hypersthenics. A type with an increased width-to-height ratio. Often hypersthenics are overweight.

In the English-speaking world, the classification developed by William Sheldon and presented in 1940 is generally accepted, according to which human bodies are divided into endomorphs, mesomorphs and ectomorphs.

• Endomorph - according to Sheldon, as if idealized as plump as possible with weak muscles, a large belly, thin wrists and a round head. Naturally, the endomorph has a tendency to obesity. It is also curious to note that according to Sheldon's expressions, with a strong restriction in food, the endomorph remains the same hungry endomorph. The similarity of such a person does not increase with either an ectomorph or a mesomorph.
• Mesomorph - an athletically developed person with harmonious proportions, a large head, broad shoulders. Mesomorph has a minimum percentage of body fat.
• An ectomorph is a thin, tall person with elongated limbs, a narrow chest and almost zero fat under the skin. The skeletal muscles of the ectomorph are poorly developed.

The peculiarity of the Sheldon system lies in the characterization of the human body according to the degree of similarity with each of the three types. The maximum degree of similarity is 7, the minimum is 1, that is, the formula of a pure ectomorph in units of the Sheldon system is (1-1-7).

Thus, the physique of an individual is characterized, as it were, by the percentage of the presence in him of the signs of each of the three basic types. For example, type (2-5-3) is the preferred mesomorph (83%), which, however, has the characteristics of an endomorph (33%) and an ectomorph (50%). Naturally, the most beneficial for athletic sports is the type (1-7-1) - one hundred percent mesomorph.

Several important facts should be emphasized:

1. A fairly large percentage of people belong to mixed types. There are very few pure endomorphs, ectomorphs, and mesomorphs;
2. According to Sheldon, the constitution of the body cannot be changed. The size of the muscles, their proportions, the weight of a person, but not the somatotype, lend themselves to correction to some extent. However, in modern sports practice, significant temporal transformations of the parameters of the human body are possible.
3. The human body can be made up of parts that are specific to different body types.

There are also mixed types, here is a good video on this topic:

One of the results of Sheldon's work is the "atlas of man". Guided by the atlas and three photographs (side view, front and back), it was possible to determine the somatotype of a person.

Sheldon's system is not used by modern science, but is the basis for more modern somatotype classification systems. For example, Parnell's system eliminates photo grading and takes into account three main characteristics:

• ratio "height - weight";
• the size of the "girth" of the limbs and body;
• percentage of fat, characterized by skin-fat folds.

Methods for determining body type

How to determine the somatic type - endomorph, ectomorph or mesomorph? There are quick evaluation and more accurate methods to determine the somatotype. The second group of methods naturally requires more information and time. The methods are listed below in order of increasing complexity.

1) Visual evaluation method

Anyone can be an expert here. A necessary condition is a clear idea of ​​what body parameters the pronounced representatives of the three basic body types have. To increase the adequacy of the assessment of experts, there should be several.

2) Method for measuring the circumference of the wrist

A rather old method, the adequacy of which is being questioned at the present time. The essence of the method: a wrist size of 17.5 cm was considered the average norm. If the wrist is much smaller than this value, the physique is thin-boned (corresponds to an ectomorph). A value of 19 cm or more corresponds, according to the method, to an excellent genetic potential (mesomorph).

athletes such as A. Schwarzenegger, L. Ferrigno, S. Oliva achieved excellent results in bodybuilding, having a wrist size in the range of 17-18 cm.

3) The ratio of "height - weight"

There are several methods here.

• The roughest way to calculate the norm is as follows: 110 must be subtracted from a person’s height (in cm), provided that the person’s height is more than 170 cm. The resulting value very roughly corresponds to the weight of the mesomorph. The greater the difference between the actual weight and the calculated value, the closer the person is to the other two somatotypes.
• The age-based method is as follows.
  WEIGHT = 50 + 0.75 * (HEIGHT - 150) + (AGE - 20) / 4
  Height is measured in centimeters, age in years.
• There is also a method based on table values. Body type can be determined by comparing a person's weight and reference weight values ​​for one measured height. For example, for a man with a height of 185 cm, the normal weight is 71.4 ÷ 79 kg (mesomorph).

The range of lower weight values ​​corresponds to the ectomorph (68.6 ÷ 73.2 kg). For the endomorph, the indicators are as follows: 75.9 ÷ 85.4 kg.

4) Complex formulas

The most accurate, scientific approach is to use more complex formulas that include limb girth measurements, skinfold measurements, and obesity index (height-to-weight ratio). This method (Heath-Carter formula) is widely used in Western sports science and physiology. The result of the calculations is an indicator of three numbers (according to the Sheldon method), which determines the similarity with each of the three somatotypes.

Further, a coordinate system and a point corresponding to the results obtained are constructed on the plane. Thus, different athletes can be evaluated by quite visual numerical indicators, with their further display on a plane (graphic).

5) Propensity Analysis

An addition to the above methods can be an analysis of a person's tendency to gain weight and the body's responsiveness to correctly set workouts. For example, according to reputable physiologists, obesity is completely alien to an ectomorph, but gaining muscle mass by natural methods is organic for him.

On the Internet, you can find a sufficient number of so-called calculators that allow you to determine the somatotype. The initial value for most of them is one or two girth sizes (hand, thigh) or an obesity index based on height and weight.

Determining body type is an extremely important sporting task. Knowing the somatotype, you can make a prediction about a person's predisposition to certain sports, make a prediction about future results and calculate their maximum achievable limit. Recall that body type does not change throughout life. Correction lends itself to size and proportion, but not the constitution of the body.

For a novice athlete, one of the main questions should be the following: “endomorph, ectomorph, mesomorph - how to determine?”. In terms of methods, there are simpler, faster methods and more precise scientific approaches. The advantage of the latter is the possibility of numerical comparison of different athletes and a visual graphical representation of the results.

From ectomorph to mesomorph. Evolution. Part 1

Everyone who decides to pump up sooner or later starts flipping through books in search of something useful. But when they stumble upon a body type description and start evaluating their genetic data…. For many guys, the agility immediately decreased ... But not everything is as scary as it seems!

Genetics is important, but nothing more than brains! Here is an excerpt from an article I recently read:

First I will say the following. If you have read The Grotesque or any other similar book or magazine on the methods of training the genetically gifted majority, take a pencil and write down the phrase that I am about to tell you and memorize it. And never forget her

“Those who don’t know a damn thing about training write about the training of genetically gifted people. Those who know how to train can train anyone.” The truth is that the idiot who wrote The Grotesque or other books like it relied on the ignorance of another idiot who in turn relied on Vader or Kennedy. Vader hirelings (read: professional bodybuilders) learned how to build muscle from people who have no idea how to build muscle, but who know VERY WELL what steroids to take to repair a muscle damaged by the explosion of a nuclear warhead that detonated in your bedroom . In short... these "professional jocks" know no more than those who teach them. ALL THEY KNOW IS HOW TO PUMP THE BODY WITH THE HELP OF STEROIDS ... Therefore, neither in the "Grotesque" nor in another similar book will you find anything useful for yourself.

Get all this nonsense out of your head.

The way out is simple - to do it, as in the pre-steroid era! What do you think will happen to your body? You WILL BUNK HUGE MUSCLE! Moreover, you can even change your somatic type, i.e. change from ectomorph to mesomorph. How?

Muscles grow from strength training with proper nutrition. Lifting the iron you strengthen your connective tissues, modern your bones become thicker and stronger. And if you train regularly, then your recovery abilities improve over time!

Over time, you will be able to use programs that are not designed for ectomorphs (although is it worth it?), because. your body type has changed more or less. Of course, this will take several years, but isn't it better to spend them usefully than to remain in the same weak body?

In addition, you will have experience training for non-genetically gifted people on your side and you will be able to give advice to ANYONE how to achieve good results! The main difference between mesomorphs and ectomorphs is the speed at which results are achieved. You may need a little more time, but you can look just as good. + if your children and children of their children train, then genetics will tend more and more towards mesomorphs. This is how evolution works! Genetically gifted people did not appear from scratch! This is the merit of their ancestors, who spent many hours on power loads, even if forced.

From ectomorph to mesomorph. Evolution. Part 2

Don't believe? Here is an example from Sean Toohey:

A year ago I went to the clinic. By the way, don't forget that I'm not a bodybuilder (I'm a LIFTER!). The doctor listened to my chest, asked me to take off my T-shirt and ... I spent the next twenty minutes answering his questions about training with a barbell. The doctor was a lean fellow, I remember, in the end, he told me: “Yes, it’s great ... but you, mesomorphs, do barbell exercises much easier.”

Hearing those words, I nearly fell off the couch laughing. I always carry a photograph with me of my wife and I on our wedding day. I look like a rail there, despite the fact that by that time I had 12 months of training behind me. I explained everything to the doctor in detail, saying that I started with a weight of 54.5 kg with a height of 176.5 kg. My arms were then 22.5 cm. The doctor finally saw the light, and explained to me about the changing thickness of the bones, as I told you.

All I have left of being an ectomorph is that I get out of shape VERY quickly when I'm not exercising. If I do not appear in the gym for 3 weeks, then I lose more than a centimeter in the circumference of my arms, and more than 5 kilograms in weight, regardless of how I eat.

Here are some simple tips to help you:

• Rest as much as you need! And no less!
• Learn to train your appetite as well as your body. The dumbest excuse I hear is: I can't eat much. Train. If you gradually increase the number of meals, then these snacks can eventually be brought to a full meal! And so 5-8 times a day!
• Don't try to gain lean muscle mass! Dry muscles are the goal of endomorphs - people with a tendency to be overweight. So they need to be careful about a large number of any calories! And you can eat like an elephant!
  Don't worry about excess fat, it will burn (muscles speed up metabolism). BUT don't swim too hard, it's bad for your health!
• Strive just to gain a lot of mass! John McCallum managed to gain Attention in three years! - 72.5 kg! Impressive truth! Even if there is 30 kg of fat. Anyway, 40kg of muscle is + two of you! An adult male has 15-25kg of muscle on average. Those. gaining 40kg of muscle on top of what you had, you tripled your muscle mass!
  Imagine what a monster you can be!?
• Do not train small muscle groups and individual even large muscles! Train your legs, not your hips or hips, train your chest, not the clavicle or lower section, train your back as a whole, and not just and all in this vein.
• This is the surest way to gain mass!
• Do the most difficult exercises - multi-joint, basic
• Focus on exercises for the legs, buttocks and back, because it is the main muscle mass of your body.
• Talk about progress: You will not achieve anything if your working weights do not increase. You can progress in different ways, choose your way and put your whole soul into it! If you eat enough calories and protein, you can add a small amount of weight to your barbell at EVERY workout (0.5-1kg per week is the lower limit).
• From now on, your vocabulary in the hall should consist of only five words: 1) Squats or deadlifts 2) protein 3) calories 4) sleep 5) progress.

So now you know how to progress even for guys with weak genetics. You can change yourself and even need to! I hope this article has added a twinkle in your eyes and instilled hope in your hearts!

Have you ever wondered why someone comes to the gym and manages to build a beautiful body in 1-2 years, and someone even after 3 years looks like they didn’t work out. Of course, this is a complex question and it is very difficult to answer it unambiguously, because objectively there are a large number of factors responsible for the final result.

For example, the system and conditions of training, nutrition of an athlete, internal motivational aspirations, etc., however, the main factor in building muscles is a person’s genetics, and specifically, his body type (somatotype. In the event that you are thin by nature, this doesn't mean that you can't build a muscular body, the only downside is that you will have to spend a lot more time on it than people with better genetics.

Somatotype: what is it and what is its role in building the training process?

There are three somatotypes in total:

* ectomorph.
* mesomorph.
* endomorph.

So, your success in bodybuilding largely depends on which of these three types you belong to.

The human somatotype is amenable to change, that is, nature can be "Deceived", you just need to know how to do it and give yourself a certain time frame for transformation.

Determining the type of addition is primarily important in that it depends on which path in achieving your goal, you step further. After all, you can immediately start doing the wrong thing (without knowing the basics of body physiology, choose the wrong type of training and nutrition) and follow it for a very long time without seeing the end of the road.

That is, you can give all your best in training, but not get tangible results, since you need to optimize the training for a specific somatotype. To determine belonging and somehow classify your constitution, you need to know the characteristic, inherent only in this somatotype.

* ectomorph.

Wrist circumference under the bone: less than 17.5 cm (height from 160 cm. The circumference of the wrist is proportional to the circumference of the ankle. The circumference of the chest, waist and hips is approximately the same. The profile of the "H" figure. Thin, long arms and legs, narrow shoulders and chest. Low body fat, fast metabolism, high stamina.

* mesomorph.

Underwired wrist: 17.5 to 20 cm (height from 160 cm. Ankle circumference slightly larger than wrist circumference. Bust circumference significantly larger than hip and waist circumference. V-shaped profile. Broad shoulders and chest, medium level of subcutaneous fat, fast metabolism.High ability in strength exercises.

* endomorph.

Wrist circumference at the bone: more than 19 cm (height from 160 cm. Ankle circumference is much larger than the circumference of the wrist. Waist circumference is greater than the circumference of the hips and chest. Profile of the "O" figure. Large joints (wide bone. Characterized by spherical shapes (smooth, round body contours They have short arms and legs, wide waist and hips, slow metabolism, excessive fat deposition.

Body types, detailed discussion.

* ectomorph.

This type is not distinguished by muscularity and good strength indicators. In these people, not only fat, but also muscles are mostly not visible. I usually call traditional ectomorphs skinny. Gaining muscle mass for them is a rather difficult task, although quite feasible. Stopping the training process and poor nutrition can result in the loss of hard-gained muscle mass.

The training and nutrition strategy can be described as follows: short, high-intensity training (50-60 minutes, 3 times a week) with medium weights (8-10 repetitions), minimal cardio loads. Enhanced nutrition with increased calorie content and a protein content of 1.5 grams per kilogram of body weight and a large amount of complex carbohydrates.

One of the outstanding athletes - ectomorphs - Frank Zane. With his dimensions: height 177 cm and weight 90 kg, he was awarded the title "Mr. Olympia", and three times.

* mesomorph.

This type of addition is ideal for bodybuilding. Athletes in this category are athletic by nature and I must say that they are genetically lucky. Although, of course, one cannot do without proper work on oneself and proper nutrition - if these principles are neglected, then the best genetics can easily be ruined.

The training and nutrition strategy can be described as follows: any type of training works, it is only important to train smart and visit the gym 3-4 times a week (from 60 to 90 minutes. In nutrition, you should adhere to the general principles of gaining muscle mass and maintain a protein intake of about 1 , 5-2 grams per kilogram of weight.Cardio loads - moderate (20-30 minutes), with a certain frequency.

A striking example of a mesomorph is the six-time winner of the title "Mr. Olympia", Dorian Yates. Do you know this?

* endomorph.

This is the most common somatotype that most men have. It is characterized by a tendency to be overweight (quick fat gain), a slow metabolism, and a barrel-shaped body.

The training and nutrition strategy can be described as follows: work with multi-joint, basic exercises with a large number of repetitions (from 10), 3 workouts per week, increased water intake (from 1.5 liters per workout), high-protein diet with a moderate content of carbohydrates. Careful selection of the diet of products, a significant restriction of carbohydrate intake, it is better to refuse simple ones altogether. Constant cardio loads are recommended (from 30 minutes to an hour), 3-4 times a week.

A striking example of an endomorph is Markus Ruhl.

Thus, if you involve science, that is, even a specially developed seven-point system that allows you to more accurately classify a person's somatotype depending on the content of one or another component in the general structure of addition. The first digit estimates the proportion of endomorph components, the second - mesomorph, the third - ectomorph. Confused? Then here is a concrete example.

The following numbers correspond to a pure endomorph: "7-1-1: endomorph - 7; mesomorph - 1; ectomorph - 1. The first digit (7) is the largest contribution to one of the three components. The principle works similarly with other types.

So, we have considered the extreme body types of a person, but it is worth saying that this is just a theory, in practice - "Pure" somatotypes (with 100% signs) are extremely rare. Usually, according to some indicator (for example, the girth of the hand), you belong to one - the ectomorph, and according to the girth of the chest to the other - the mesomorph. This should be borne in mind and deduce some kind of average addition type, which occupies an intermediate position between these 3.

For example, if someone easily builds up muscles, but at the same time has a tendency to gain fat, that is, there are muscles, but they are sunk into the fat layer. This type can be attributed to an endomesomorph with a scale of "5-6-1" and includes: wrestlers - heavyweights, rugby players, shot putters, etc. So, I think the general principle of the seven-point system is clear.

It is also worth saying that this classification is relevant for those who do not play sports, and also - this is not the ultimate truth, that is, you can bring your body to the structure you need, the main thing would be desire.

In general, in order to correctly determine your somatotype, it is best to plunge into the past, or rather into childhood (photos to help you) and remember the tendencies of your body, by the latter I mean the ability to gain or lose weight. What were you like as a child - a well-fed, strong man or a painfully thin child?

So, since we see that the boundaries between different types of constitution are very blurred, then try to roughly determine your body type based on the past, adjusted for the present.

* get a gym membership and take a couple of consultations from a trainer located there.
* train with medium and large weights.
* learn and work with both basic/multi-joint (bench press, deadlift, squat, pull-up) exercises with free weights and isolation exercises.
* "Don't Drive" - ​​training is intense, but not long (60-80 minutes is enough).
* follow the execution technique and avoid all sorts of injuries.
* Say "no" to long-term illnesses.
* make and stick to your plan (food ration, specific meal times) of food.
* Consume vitamin complexes.
* drink water - up to 2/2.5 liters per day.
* no - to stress, yes - to positive emotions!

So, usually you have the right to count on the following minimum indicators in the growth of muscle mass for six months:

* age 18-25:

Ectomorph - 4 kg mesomorph - 6 kg endomorph - 7.2 kg * age 26-35 years: ectomorph - 3.5 kg mesomorph - 5.5 kg endomorph - 6 kg.