The main types of human physique. Determine the type of build

Greetings, ladies and gentlemen!

Today we are waiting for a theoretical and practical note, and it will be devoted to training programs for each type of physique. We will figure out how to deal with, eat and carry out aerobic activity to people with a certain type of constitution. The article promises to be extremely saturated, so let's get started.

So, they sat down, inhaled, flew!

The training program by body type: what, why and why?

I always try to keep track of the readers' desks and therefore from time to time I monitor the articles already available on the draft. So, during it it was revealed that the most commented note, or rather, even a note, in which the most active users left their questions, was this one. At the moment she has collected more than 100 comments, to be honest, the author of these lines himself did not expect such an excitement around with the kind of an unsightly note :), but you decided otherwise. Therefore, it seemed to me that it would be interesting to write a certain continuation and cover in detail how the general questions of drawing up training programs for your body type and private ones are to give out ready-made training schemes that can be immediately applied in your iron-pulling activity.

Actually, let's see what I did.

Note:

To better master the material, all further narration will be broken down into subchapters.

Three types of physique: a detailed study of the issue

The body type is the starting point to the correct construction of training, nutrition and aerobic activity. Determining your type and characteristics of the body is very important for qualitative and quantitative muscle training. Currently, tons of advice, training programs, meal plans, supplementation are scattered around the network, but usually this information is worthless, and the exhaust for body composition from it is minimal. This is because an individual with his own peculiarities of complexion and metabolic processes begins to work according to a template scheme that does not take into account his features.

Therefore, if a person wants to make the most effective start-up, he needs to know himself and first to decide on the type of physique.

Often, lean newcomers snatch a training program for an elite bodybuilder and begin to work hard on it. However, after the lapse of 3-4   months, they do not understand why they have not yet become the second Arnold Schwarzenegger. It turns out that everything is simple - the program of training and nutrition should be radically different in view of their bodily features (anthropometry), metabolic processes (metabolic rate)   and training strategies   (number of approaches / reps / rest periods).

So, let's try to correctly identify ourselves and understand your body type. It is accepted to allocate three types of a man's build   (for women this grid is more extensive, and we will pay attention to it in the relevant articles). We will consider each separately, having studied in detail the characteristics of the constitution, the nutrition program and training councils.

№1. Ectomorph

The second name is "hardgeiner" or skinny guy or, as evil tongues call them, acne. Most often this type of build has an "easy assembly" with small joints and the same muscle mass. The ectomorph has long thin limbs, stiff muscles, narrow shoulders. With regard to the total body weight, then with growth 175-180   cm it can be only 55-60   kg.

Typical features of the ectomorph:

• small bone skeleton (supporting frame);
• flat chest;
• thin neck;
• narrow shoulders;
• skinny buttocks;
• high growth (over 175   cm) ;
• believes that it is difficult to gain weight;
• has a fast metabolism (rapid burning of calories);
• a rapid metabolism exposes ectomorphs to a higher risk of losing muscle mass;
• have relatively normal hormone profiles of testosterone / estrogen, but have higher levels of epinephrine and cortisol compared to other body types;
• can easily eat whatever they want, and not get fat deposits;
• low percentage of subcutaneous fat.

Training tips for the ectomorph:

• focusing on large muscle groups (legs, back, chest);
• you should avoid high-volume training, because this can increase the production of oxidants with a decrease in the level of androgens, which will lead to more inflammation and greater loss of muscle mass;
• the total number of sets for training should not exceed 9-12   approaches (when working with multi-joint exercises)   and 10-15   (with the inclusion of small muscle groups - the press, forearms, hands);
• leisure m / y sets 30-60   sec;
• exercise harder with repetitions in the range 4-8 ;
• do (sit-ups, bench press, army press, push-ups, traction), in which the rapidly contracting white muscle fibers, responsible for the total volume of muscles and their density, work;
• say no to insulation simulators;
• training should be moderately intensive and short   (fit in the range of pure time 40-45   minutes);
• do not do a lot of cardio;
• the best kind of aerobic activity will be interval running.

Catering for ectomorphs, tips:

• increase the current daily caloric intake 500-750   kcal;
• the amount of meals should be 5-6   in a day;
• are not inclined to store   (postpone in the form of stocks)   those or other nutrients and may be deficient in them;
• sports nutrition - geyners on simple / complex carbohydrates (Weider MegaMass, Optimum Nutrition Serious Mass);
• to gain weight, you need to consume a large number of calories;
• loses fat easily, so there is no need to perform cardio on 3-4   once a week;
• food intake for 40-60   minutes before bedtime to prevent muscle decay at night.
• to absorb this amount of food drink for 30   minutes before eating 1.5   a glass of water, this will enhance the secretion of gastric juice and spur the body to humming;
• consume geyneri (including home) 1-2   once a day during periods of training to increase the caloric content of the diet;
• include in the diet nutritious and high-calorie foods, such as nuts,;
• break up large portions into several   (if not able to digest the current volume of food at a time);
• 50-60%   diet should be complex carbohydrates, 25%   squirrel, 15-20%   fats;
• drink a lot (0,5-1   liter / day)   milk   (before 3,5-5%   fat content);
• eat moderate amounts of foods that you like, even if they are unhealthy.

Famous personalities of ectomorphs:

• Brad Pitt   (sample "Fight Club");
• Bruce Lee;
• Chris Rock;
• Edward Norton;
• Vasily Alekseev (in his youth);
• Kate Moss;
• Audrey Hepburn;
• Cameron Diaz.

Do not worry about the set of muscle mass, ectomorphs are quite capable of typing it, using the right type of training (aerobic / anaerobic)   and adhering to the appropriate diet and nutrition plan. In particular, this is how lean ectomorph can look like when typing muscles.

№2. Mesomorph

Genetic lucky people with the ideal platform for building muscles. They differ in their athletic constitution and in their large, strong "supporting frame". The best type of physique for bodybuilding. It is quite easy to gain muscle and lose fat mass. The ratio "height-weight" is in the ideal range of X (kg) = height - 100/110.

Typical features of the mesomorph:

• athletic body (geometric shape of the body inverted triangle);
• wide shoulders and strong ass;
• "Symmetric assembly";
• average height about 170-175   cm;
• sufficiently wide and massive bones;
• good musculature and already its visible outlines;
• good performance (can easily pull up, wring out);
• relatively easy set of muscle mass;
• moderately high metabolic rate;
• carbohydrates and fats are used as energy sources, and proteins are used to build new contractile muscle structures;
• the fatty layer (total mass) is recruited more easily than in ectomorphs;
• ideal profiles of hormones with higher levels and lower levels of estrogen and cortisol.

Training tips for the mesomorph:

• the body responds well to volume-strength training, suggesting an optimal balance between muscular stimulation and fat burning;
• training should be quite intense, heavy and relatively long ( 45-60   minutes);
• beginners should not perform more than 3   exercises for each part of the body 3   once a week;
• medium-high number of repetitions in the approach ( 8-12 ) for engaging slow-cutting red fibers;
• one exercise should include 3-4   approach;
• 30-60   sec rest m / y sets;
• moderate amount of aerobic activity per week ( 2-3   times);
• the best kind of cardio for burning fat is jogging and interval running.

Meal for mesomorph, tips:

• 40-45% ; 35-40%   lean protein; 25-30%   fats;
• it is necessary to maintain an anabolic diet, slightly increasing the daily intake of calories by 350-500   kcal;
• the size of the portion by volume must be a compressed fist;
• 4-5   meals during the day;
• exclusion of favorite and unhelpful products;
• include in the diet sources of useful fats such as almonds.
• selectively low levels of insulin allow after training to lean on simple carbohydrates and protein, more effectively closing;

Famous people are mesomorphs:

• Arnold Schwarzenegger;
• Sylvester Stallone;
• George Clooney;
• Bruce Willis;
• Jennifer Garner;
• Tina Turner;
• Halle Berry;
• Anna Kournikova.

Such perspectives (at its best)   can expect a mesomorph in the recruitment of muscles.

No. 3. Endomorph

Body type with a "shorter assembly", thick arms and legs. They have an impressive mass with a fairly low growth. They have a massive skeleton (stocky) and strong enough legs. It is easy to gain fat mass and for a long time get rid of it.

Typical features of endomorph:

• loose and round body (more often with stomach);
• strong and massive bones (muscles);
• low growth;
• slow metabolism;
• large fat reserves and muscle loss in the fat mass;
• easy to gain both muscle and fat, giving greater preference to the second;
• quickly store carbohydrates and fats in the depot and weakly use proteins (they have low reserves of their reserves)   for;
• fast fatigue and poor endurance;
• often suffer from water retention;
• have higher levels of estrogen, cotisol and circulating insulin, as well as lower levels of testosterone.

Training tips for endomorph:

• the volume of training should be less than that of the mesomorph;
• overtraining for this type can lead to loss of muscle mass, inflammation and an increase in endomorphic tendencies;
• the duration of one lesson must fit into 65-75   minutes;
• range of repetitions 15+ ;
• 30-40   seconds rest m / y sets;
• recommended number of approaches 7-9 ;
• weight weights should be significant, so that it facilitates the transformation of fat into muscle;
• moderately-volume training with the obligatory presence of multi-joint movements with emphasis on the beginning of training will help to increase muscle mass while reducing fat mass, helping to transfer the metabolic profile to mesomorphic characteristics;
• perfectly work circular training (when the exercises are performed one after the other by a train)   for the development of the whole body;
• a large number of all kinds of aerobic activity, and it can be performed both on days of rest and immediately after the completion of training;
• the best types of cardio are running at a fast pace during the 30-35   minutes and rowing on the simulator.

Nutrition for endomorph, tips:

• the diet for nutrients should look like this: carbohydrates 30-35% ; 55-60%   lean protein; 10-15%   fats;
• this is the most expensive (financially) type of body build. lean protein is the lion's share of the diet, and it is not cheap;
• include in the diet whole-grain foods;
• eat lots of vegetables and fiber (sold in pharmacies, including in the form of bran);
• drink before 3   liters of water per day (by 2   before each meal);
• number of meals a day 5-7 ;
• cut the current diet to 250-500   kcal;
• minimize consumption of empty calories   (exclude products that give energy only for a short period - sweets, sugar);
• sports nutrition fat burners - Lipo 6 (Nutrex), Hydroxycat hardcore elite (Muscle Tech); complex of vitamins and minerals - Animal Pak.

Famous individuals endomorphs:

• Philip Seymour Hoffman;
• John Goodman;
• Jack Black;
• Jennifer Hudson;
• Oprah Winfrey;
• Beyonce Knowles.

Such perspectives (at its best)   can expect an endomorph when typing muscles.

So, these were the three main types of physique, and although they are repelled in the preparation of training programs and nutrition plans, but still the ball is ruled by mixed types of build.

№4. Mixed body type

If you look at the comments on the article on the types of constitution, you will see that the majority of questioners, ie, readers and visitors of the project, have a mixed type of physique, most often an ectomorph-mesomorph.

For example, look at the anthropometry of some people who asked questions and see for themselves.

In such a mixed case, it is necessary to focus on both types, their characteristics, advice and recommendations for nutrition and training.

For example, if you are a mesomorphic endomorph, you need:

• exercise increased aerobic activity to get rid of fat;
• conduct strength training for the skeleton of the mesomorph;
• to eat taking into account the peculiarities of the organism, i.e. how quickly he turns food calories into energy and at what rate he puts them in fat. In other words, if you notice that the body does not disdain to postpone fat, then you need to eat as an endomorph, otherwise - as a mesomorph.

Conclusion: "pureblood" types of builds are much less common than half-bloods :). Therefore, it is necessary to properly identify your constitution and take into account both its positive and negative sides.

In general, to make it clearer and clearer about what is at stake, take a look at the following image.

It has a pure ectomorph (left) and a pure mesomorph (on the right), and between them a combination of these two types. Now let's look at a concrete example of a mixed type and its nutrition program, sports nutrition and training.

Note:

It is important to understand that mixed types are also not vivid; the percentage of ectomorphism may be greater   (eg, 68% ) , and the mesomorphism is less than ( 32% ) .

Conditional example:

• guy, shoulders of the same width as the pelvis;
• trousers of a free cut fit perfectly around the buttocks without a belt;
• has small forearms;
• the body has extra fat and looks round and soft;
• the thumb and middle finger do not touch each other when the wrists wrap around;
• weight is easy to gain, but difficult to lose;
• the chest in the girth is 94-105   cm.

This pepper we have the features of three types at once.

As a result, the type of build (and training / nutrition programs)   are built according to the dominant characteristics and features, ie for our case this is an endomorph ( 50% ) is a mesomorph ( 38% ) .

• for endomorph:

Strength training is the main way to improve the muscle-fat ratio and help. Use moderately-heavy weights and a small rest m / y approaches and repetitions. Reduce calorie intake, eat often and in small portions. You can train 4-6   once a week, using a system of separation of muscle groups (split).

• for a mesomorph:

You can conduct strength training more often and for longer periods, but keep to the limit. Do not conduct aerobic activity more often 2-3   once a week for 30-35   minutes.

• whey protein with low carbohydrate content (e.g., Dymatize ISO-100);
• complex of multivitamins for stimulating metabolism and improving the processes of fat burning (e.g., Optimum Nutrition Opti-Men);
• cod liver oil in capsules.

As you can see, based on the basic types of physique, their characteristics and anthropometry, you can easily determine your type of constitution. Most likely, it will not be a purebred, and in this case it is necessary to take into account the extreme types and identify the dominant features (ie which type predominates and is the leading one).

Well, now it's time to move from general to private and consider specific training programs for body types. Or should we leave it for later? Moreover, the article has already passed for an indecent number of characters, and information was given abound. I hear no objections, which means we will do the same.

Afterword

A new note has come to an end. Today we have deepened our knowledge in body types and now we know which strategy in training and nutrition should be adhered to. In the next article, we'll start by analyzing specific training programs that you can take, print and run in practice. In the meantime, bye!

PS.   Friends, and your current training program takes into account the characteristics of your body?

PPS.   Did the project help? Then leave a link to it in the status of your social network - plus 100   points to karma, guaranteed.

Update:    Now you can independently determine your body type and learn how to eat and exercise properly with

With respect and gratitude, Protasov Dmitry.

In the absence of medical contraindications, every man can improve his physical form, increase his endurance, pump up beautiful relief muscles by doing bodybuilding. Before you start pulling weights, performing exercises on simulators or using sports equipment, you need to determine the type of your physique. This is a very important issue, since each person is an individual, and to achieve a tangible effect from employment, one can only take into account the maximum features of the constitution of his body.

Types of Buildings

A person can be fat or thin, differ in physique, close to ideal, and have features of his body that are unique to him. According to modern classification it is customary to distinguish three types of physique. These are somatotypes:

• Endomorph;
• Ectomorph;
• Mesomorph.

Endomorph

Another name is the hypersthenic type. Characteristic features of the human somatic type: squat, a tendency to fullness, a wide massive skeleton. People of the hypersthenic type easily gain weight, which is difficult enough to throw off.

Ectomorph

In other words - asthenic type. Such people inherent slimness due to accelerated metabolism in the body, which does not contribute to the deposition of subcutaneous fat. The skeleton of the asthenic is "thin." Gaining weight to an ectomorphic person is rather difficult. Such people can also be called slender.

Mesomorph

Normostenics - the so-called people with athletic build. A harmonious, proportionally built human body of normostenic type is considered ideal or close to that. The mesomorph has an optimal gene structure, in comparison with the fat tissue muscle predominates.

The body of normostenics perfectly perceives physical loads, the muscles actively "responds" to the power and volume work of the physical plan. By applying a little effort, the mesomorph can easily burn the fat deposits that have appeared.

Calculated identification methods

Naturally, the type of the human body can be determined visually. There is also a lot of scientific methods that involve carrying out certain measurements in order to choose a category of exercises, which you can achieve as much as possible tangible effect in the process of bodybuilding.

One of the calculation methods is "Formula Penie". Its essence is the following: from the indicators of human growth, it is necessary to subtract the sum of the figures by measuring its mass and the volume of the chest (growth - (mass + volume)). Having received the result, we draw a conclusion. If:

• An indicator greater than 36 is a weak somatotype;
• From 26 to 35 - a weak constitution;
• 21-25 - average body build;
• 10 to 20 is a very good option;
• Less than 10 is the indicator of a person's measurements of a strong somatotype.

In most cases, the wrists and ankles are proportional, but in some people the upper body may be more massive than the lower one, or vice versa. However, the type of physique is often determined by measuring the circumference of the wrist. You need to proceed from the following indicators.

In the scientific literature is popular the theory of somatypes, implying the conditional separation of different types of physique of a person into three key categories - ectomorph (prone to leanness), mesomorph (athletic and muscular from nature) and endomorph (prone to fatness and a set of excess weight).

A similar theory is used not only in psychology, bearing the names of temperament types (sanguine, melancholic, choleric and phlegmatic), but also, in traditional Indian medicine. In fact, a doshas of the Vata type is equivalent to the ectomorph, the dosha of Pita is the mesomorph, the dosha of Kapha is the endomorph.

Determining the type of physique on the wrist

It is believed that the thickness of the bones is one of the key characteristics of the type of physique. Ectomorphs have thin bones, endomorphs - wide. It is also important that the girth of the wrist remains unchanged regardless of the amount of fat or muscle mass in the body.

In most cases, in men, the ectomorphs of the wrist circumference (measured on the bone) are less than 17 cm, in mesomorphs - 17-20 cm, in endomorphs - more than 20 cm. In the table below you will find other characteristics that facilitate the definition of your body type.

How to determine your body type?

Anthropologist William Sheldon, the author of the theory of types of build and temperament, separately noted that "pure" somatotypes are rare. In real life, each individual person is a combination of three types of physique in certain proportions.

It is also interesting that in some people the top of the body has the characteristics of one type of physique, and the bottom of the other. That's why most people find it difficult to determine whether they are endomorphs, mesomorphs or ectomorphs - and they can not help them with online calculators of the physique type.

Is it worth to believe in this theory?

Despite the fact that most fitness websites persistently advocate the theory of three types of physique, the scientific community recognized it as insolvent in the 1970s. The main reason was that in reality there are countless combinations of somatotypes.

FitSeven recommends adhering to the following recommendations for nutrition and training for different body types only if you can relate yourself to one of them with 100% certainty. Otherwise, you will need an individual solution.

The main characteristics of the ectomorph

The main characteristics of the mesomorph

Basic characteristics of endomorph

There are three dominant body types - lean (ectomorph), muscular (mesomorph) or fulvous (endomorph). The main differences are love of physical activity, strength of appetite, metabolic rate and the ability of the body to recover from training.