Who are mesomorphs?

Before delving into the theory and practice of developing your own body, it is necessary to clearly define what exactly a person comes with in CrossFit or another kind of strength sports. A lot of parameters depend on this, ranging from meal planning to the training complexes used. The first thing you need to do is define your own somatotype. It is possible that your hard gaining (difficulty in gaining muscle mass) is not at all related to the somatotype, but depends only on your current lifestyle.

In this article we will talk about mesomorphs - what are the features of metabolism in people with this somatotype, how to adjust nutrition and training for mesomorphs, and what to look for first.

General type information

So who is a mesomorph? Mesomorph is a body type (somatotype). There are three main somatotypes and a huge number of intermediate ones.

Traditionally, all athletes have three types of labels:

1. Ectomorph is a hard gainer, hopeless and unlucky guy / girl who has no chance in big sports.
2. Endomorph is a fat middle-aged office man who came to run cleanly on the track and eat pies right after leaving the gym.
3. Mesomorph is a typical jock trainer who looks down on everyone, drinks protein and gainer.

At least that's what most people who first visit the hall think. However, as practice shows, purposeful people achieve their sports (or non-sports) results not due to the somatotype, but in spite of it.

For example, the most famous bodybuilder of the 20th century, Arnold Schwarzenegger, was a typical ectomorph. CrossFit star Rich Froning is an endomorph prone to fat accumulation, which he eliminates exclusively through training. Perhaps the only relatively pure mesomorph of the famous athletes is Matt Fraser. Due to its somatotype, it compensates for the lack of growth, increasing strength endurance in spite of the capabilities of its own somatotype.

Now, seriously, how do the main somatotypes differ, and how does the mesomorph stand out among them?

1. An ectomorph is a relatively tall person with long, thin bones. A distinctive feature is a fast metabolism, hard gaining. Advantage: If such a person gains weight, then this is pure dry muscle mass.
2. Endomorph - broad bone, slow metabolism, lack of inclination to strength training. The main advantage is easy control over your own weight, since the results are achieved through a small change in diet.
3. Mesomorph is a cross between ecto and endo. It assumes a quick weight gain, which, due to the initially high hormonal level and rapid metabolism, allows you to build up not only the fat layer, but also muscle tissue. Despite the predisposition to sports achievements, it has the main drawback - it is difficult for him to dry out, since with fat at the slightest imbalance in the diet, muscle mass also “burns”.

The tale of a pure somatotype

Despite all of the above, there is an important caveat. Whatever wide bone you have, the somatotype determines only the predisposition to achieve the result. If for several years you exhaust yourself with prolonged office work and improper nutrition, then it is quite possible that you are a mesomorph, which, due to the lack of the body's need for muscles, looks like an endomorph. It is possible that at first it will be extremely difficult for you to achieve results.

But it's not just lifestyle that determines body type. There are a huge number of combinations. For example, your metabolic rate may be extremely low, but in return you will gain extremely clean muscle mass. This means that you are a mixture of ecto and meso. And if your weight is constantly jumping, without affecting the strength indicators, then perhaps you are a mixture of ecto and endo.

The whole problem is that people determine their genotype and somatotype solely by external manifestations, which often become the result of a certain lifestyle. They may have some distinguishing quality from one genotype and at the same time belong to another somatotype.

Often, discussions about somatotypes and your belonging to a certain body type are pure speculation. If you have a predisposition to gain weight, it may be because of your metabolic rate. Once you speed it up, your anabolic weight may change. It also happens: a person all his life considered himself a mesomorph, in fact he turned out to be an ectomorph.

From all this lengthy speech, 2 main conclusions follow:

1. There is no pure somatotype in nature. The main types are presented only as extreme points on the ruler.
2. The somatotype is only 20% of the success. All that is left is your aspirations, habits, lifestyle and training.

Benefits

Returning to the features of the mesomorph's physique, we can highlight the main advantages that affect the training cycle:

1. Strength susceptibility.
2. High recovery rate. Mesomorph is the only somatotype that can afford to train more than 3 times a week without taking additional AAS.
3. Stable weight gain. This does not mean that the mesomorph is stronger than the ectomorph, since in most cases, the weight / force ratio does not change.
4. Fine-tuned metabolism.
5. Less trauma. This is facilitated by the thickness of the bones.
6. High strength indicators - but this is facilitated by a lower weight. Since the level of the lever is less, it means that the person needs to lift the barbell a shorter distance, so that he can take more weight.

Disadvantages

This type of figure also has shortcomings, which often put an end to the athlete's sports career:

1. Heavy fatty layer. When drying, mesomorphs burn proportionally. Among top-level bodybuilders, only Jay Cutler was the original mesomorph, and he was constantly reprimanded for underdevelopment.
2. Destabilizing results. One missed workout -5 kg ​​to working weight. Mesomorphs are characterized not only by the fact that they quickly become stronger, but also by the fact that they also quickly weaken.
3. Lack of white muscle fibers. Mesomorphs are not very hardy. This is facilitated by the absence of special "slow" fibers, which are responsible for work in the conditions of the most severe pump.
4. Heavy conversion of the glycogen depot.
5. Hormonal surges.
6. The attachment of muscles to ligaments and bones is arranged in such a way that exercises with their own weight are more difficult for mesomorphs.

Am I not a mesomorph for an hour?

To determine your own somatotype, you need to skillfully operate with the following characteristics:

No matter how close you come to the data from the table, remember that there is no pure somatotype in nature. We are all a combination of various subspecies of somatotypes, of which there are actually more than a few hundred. This means that you should not classify yourself as one species and complain about it (or, on the contrary, rejoice). It is better to study your own body in more detail in order to skillfully use your advantages and neutralize disadvantages.

So, what is next?

Considering mesomorphs as a somatotype, we have never discussed the rules of training and nutrition. Despite the obvious advantages of the somatotype, it is worth adhering to certain rules.

1. The most intense workouts. Never be afraid to overtrain. Your initial testosterone levels are higher than most people. The more intensely you train, the faster you will achieve results.
2. Lifting style. Choose a lifter style over volume training - this will allow you to develop the basic need for muscle fibers faster and increase the percentage of dry mass.
3. Extremely strict diet. If you want to achieve results not only on a competitive level, but also to look personable, control every calorie you enter the body.
4. Ban on periodization meals.
5. High metabolic rate. Unlike endomorphs, any change in the training program or nutritional plan affects you within 2-3 days.

Outcome

Now you know how to identify a mesomorph in a crowd of endomorphs. But most importantly, you have gained knowledge of how to properly use the benefits of your own genotype. Unfortunately, despite the natural predisposition of mesomophras to power loads, the same factor becomes their curse. The absence of obstacles on the way to achieving goals relaxes them. And when they first encounter problems in further recruitment or clean drying, they often have no theoretical, practical, or motivational base.

Be not only a mesomorph, but also a persistent athlete! Try, experiment and adjust your body according to conditions and goals. And most importantly, avoid doping and AAS until you hit your own genetic limit, which, in practice, is actually far beyond your imagination.

Watch the video: Why Youre Not Losing Body Fat. Gauge Girl Training (January 2025).