Type of figure ectomorph. Nutrition and training for the mesomorph. What is the somatotype and what is its role in drawing up an individual training schedule
The author of the article:Have you ever wondered why some athletes get a relatively short period of time (1-2 years) to achieve their goals and create a beautiful relief body, while others - and after three years of training can not move from the dead center . Of course, it's difficult to judge at once about the reasons for this situation, because the issue is complex, and there are a huge number of factors that influence this state of affairs.
Characteristic of the ectomorph type
Then the factor is that these naturally skinny guys need to spend more energy to move their longer limbs, but since they are not as wide, they also have proportionally smaller stomachs. We already have 2 archetypes that require completely different approaches to exercise and nutrition, and we have not even considered half the reasons.
History and contradictions of types of bodies
You, of course, noticed that different people, well, different. People have different forms of muscles, inserts, bone lengths, bone shapes, hip types, they come in all kinds of shapes and sizes and can be different in different ways. It's a bit more controversial when you try to organize people into different categories, and then make assumptions about them. This is a fitness version of the stereotypes, and it may seem a little arbitrary.
The final result is influenced by such reasons as:
- system of trainings;
- conditions for classes;
- internal motivation;
- aspiration, etc.
But the most important factor is and there will be genetics, to be more exact - features of a build. Of course, you do not need to think, if you have a lean physique, then with a dream to create a beautiful fit figure you can immediately say goodbye. Just need to be prepared for the fact that it will take an order of magnitude more time and effort to achieve it. After all, you enter a fight (even if not always equal) with nature itself, which gave you this source material for work.
But categories are far from arbitrary. Certain clusters of characteristics go together. If you do not believe me, ask any ectomorph why he does not do it, then ask any endomorph why he does not "just eat less". If you tried to put them on the same diet, they both will hate you for completely different reasons. Why are these characteristics so often grouped together?
For example, shorter people tend to have bigger heads than taller people, in contrast to how children have proportionately larger heads than adults. The same is true for our legs, arms, the thickness of bones and muscles. This reflected his observation that higher guys are often thinner than average, while shorter guys often cross. Since then we have discovered that neither the cube nor the square of our height predicts how our mass varies with growth. Probably, this is something in between.
The main goal of all people involved in the gym, regardless of the type of physique - the formation of a beautiful, harmonious body. So you just need to know. Possessing this knowledge and the training process and recovery will be more effective!
Actually, about what there are types of build, how to define it, and so on and we'll talk in this article.
Both of these guys have very different strengths and weaknesses due to their opposite body types. Cat's body type Ed Coana helped him to become one of the best powerlifters in the history of powerlifting. Michael Jordan's longer body type helped him become one of the best basketball players of all time. However, there is a lot of bad type of body.
Endomorphs: Children with a strong, round bone structure: wide hips, stocky limbs and a barrel chest. Mesomorphs: children with a wider triangular bone structure: narrower hips and broader shoulders. Ectomorphs: children with a narrower, rectangular bone structure: longer limbs, thinner bones and a flatter thorax. Ed Coan is a wonderful example of the type of body of endomorphism. Michael Jordan is a perfect example of the type of body ectomorph.
What is the somatotype and what is its role in drawing up an individual training schedule?
Of course, at first glance, it may seem that knowing what kind of figure types people have is exclusively female prerogative. But this is a delusion. And now let's get acquainted with what kind of physique in general there are, depending on some or other physiological signs. There can be only three of them:
What is the somatotype and what is its role in drawing up an individual training schedule?
While all is well, but then Sheldon tried to connect personality traits with body types. He thought that a more athletic, mesomorphic structure made someone more adventurous; with a more ectomorphic slender structure made someone more intelligent; and with a more endomorphic, stocky structure made someone more affectionate.
Then he was accused of simply ripping off common stereotypes. Or maybe Sheldon just noticed different levels of fitness for people with different interests. It's not too far-fetched to think that people who are lost in deep intellectual activity can sometimes forget about eating and training and losing thinner.
- Ectomorph;
- Mesomorph;
- The endomorph.
So it's on the type of your physique and the effectiveness of training and the speed of muscle mass gain.
Important: the main advantage is that each somatotype can be changed and transformed. The main thing is to know how it is done and to withstand the time necessary for transformation.
Regardless of his reasoning, the psychological side of his somatotypes did not come out. Currently, somatotypes are simply used to describe the physical characteristics of humans, especially those that are genetic. And for this they are very good.
Characteristic of the endomorph type
Heath Carter's version of Sheldon somatotypes, which simply uses someone's physical characteristics, is now the most respected way of classifying body shape. The better we understand our differences and similarities, the easier it is for us to become strong, healthy and healthy.
The main reason, because of which you still need to know your somatotype, is to correctly draw up a training plan , choose a food option and complex exercises . If initially everything is done wrong, then you can take a very long time to do it, but never see the desired result. That is, you can to the last effort to give up training, adhere to a diet, but never get any results. Identify their belonging to a particular type is not difficult, because each of them has its own individual characteristics (see image).
Endomorphs are stocky, heavy guys with wider hips, shorter limbs, thicker bones and round body shapes. Their shorter limbs often put them on a shorter side, but not always. It seems that it is proportionally heavier, causing the body to develop thicker bones to support additional weight, especially in the lower body. This is a possible explanation of why endomorphs have narrower, denser bodies.
What is the best type of exercise for endomorphs? Cardio is popular for a reason. This is an effective way to burn calories, and calories are the deadly enemy of endomorphs. But, being proportionally heavier, you can make many cardio operations more coarse on endomorphoses. If endomorphs go for a run, with each leg on their joints will be a lot of weight. Moreover, when measuring their fitness levels, the heavy weight of the endomorph body reduces their scores, perhaps unfairly.
And now let's consider each of these types in more detail.
More about each type of build
Ectomorph
This type of physique is not distinguished by stateness or high power indicators. There is practically no fat layer in their body, but there are also no muscles as such. It is very difficult for them to gain muscle mass, but it is possible. The only nuance, the whole result of training can go to nothing, if you stop doing it.
However, being firmly built, it allows endomorphs to succeed in power sports such as powerlifting. Their crocodile proportions make large lifting levers and reduce the range of motion of most lifts, such as bench press and squats. Their thicker, denser bones are also capable of safely supporting heavy loads.
The endomorphic muscles respond well to the ascent. According to a study by Dr. Casey Butts, boys with thicker bones are able to build muscle much more easily than those with narrower bones, and eventually become much more muscular.
- Training - short and high-intensity (no more than 40-50 minutes, 2-3 times a week), you need to use an average weight and minimize cardio-operations;
- Nutrition - enhanced with a high content of calories and proteins (3g per 1 kg of body weight);
- The content of nutrients (in percentage terms) is 20-30% proteins , 50-60% carbohydrates , 20-30% of fats.
Important: if we recall the famous athletes, whose body type is ectomorph, then Frank Zane deserves attention. With his medium build (height 1.77 m, weight 90 kg) he was three times awarded the title "Mr. Olympia".
You could argue that natural thick, denser bones and larger muscles eliminate the need for lifting scales. After all, some of the main advantages of weightlifting are related to the improvement in bone density and muscle strength - that endomorphisms do not tend to fight.
Nevertheless, lifting also helps with the problem of calorie endomorph. Even a pound of fat burns about 2 calories a day, so every pound is lost, their metabolism slows down, and their diet should become more strict. This can lead to a fly in and out of thinness.
Mesomorph
People with this figure are literally shown to be engaged in bodybuilding. They are well built, and by nature they are considered the most suitable for sports, the so-called "lucky" by nature. But you do not need to think that with such a constitution you do not have to work hard and deal with yourself. Without due care, even the most high-quality and pliable "material" will lose its properties and will not be able to show its full potential.
It is here that weight lifting takes place. A pound of muscle burns about 6 calories a day, giving muscle endomorphology the ability to maintain a high level of metabolism, creating a pound of muscle for every fat loss. In addition, endomorphs are often able to build muscle even with weight loss due to their large muscle genetics and a higher percentage of fat deposits. If they can do this, there is another advantage that they can use.
Lifting is also good for the brain and is associated with many other benefits. A combined lifting and cardio approach to exercises often works well. A lower sensitivity to the endomorph's insulin can be caused by their natural higher fatty oil, which means that becoming more compact can greatly help. The development of muscles will also help. However, there may be a genetic component that can not be changed with a lifestyle.
The strategy of nutrition and training for them should look like this:
- Training - any complex of trainings suits them well, the main thing is to practice regularly in the hall (at least 2-3 times a week) and approach the studies with the mind (duration of training is 60-90 minutes);
- Nutrition - you need to adhere to the main principles for a set of muscle mass ( how often to eat an athlete), as well as not to violate the norms of protein intake - 2.5 g per kg of body. Cardiotrains should be of medium severity and lasting for about 30-45 minutes;
- The content of nutrients (in percentage terms) is 30-40% of proteins, 40-50% of carbohydrates, 10-20% of fats.
Important: one of the brightest representatives of the world of athletes, whose type of figure is the mesomorph, is Arnold Schwarzenegger, who received the title "Mr. Olympia" seven times.
Features of the structure of the body of ectomorphs
The possible reason for their slow metabolism is how effective this type of body is. It takes less energy to move a shorter limb than a longer one, even if the shorter limb is proportionally heavier - both the blessing and the curse are kindly provided by physics.
It seems that the endomorphs have proportionately large stomachs, since their staining comes from shorter limbs, rather than from narrower torsos. If a 5'7 guy has a stomach size of an average of 5'10, this can create problems. To make things easier, endomorphs may want to primarily consume foods that are filled, rich in trace elements and low calories. To do this, good products with minimal processing, which are higher in proteins, fiber and water. Chicken breast is an example of food that is filled, because it is rich in protein and water.
Endomorph
It is considered the most common type of figure among men, the main characteristics of which is the propensity to fullness, slow metabolism and barrel shape of the body.
- Training - intensive training (basic exercises) with a lot of repetition (more than 10), the use of a large number water (from 1.5 liters per training session);
- Food - high in protein foods and a moderate amount of carbohydrates. Selection of products should be done very carefully;
- The content of nutrients (in percentage terms) is 40-50% of proteins, 30-40% of carbohydrates, 10% of fats.
Important: a typical popular representative in the world of bodybuilding with a physique of the mesomorph, - Jay Cutler, 4-fold "Mr. Olympia".
Broccoli is an example of nutrition, which is filled, because it is rich in fiber and water. Sugar is an example of food that is not filled, because all the fibers and water are processed. But the fruit, with its sugar, collected in plant cells, together with fiber and water, is simply ideal.
And here lies the secret of every pop culture. Cupcakes, french fries and chips are very high in calories for how much they are filled, so they are avoided. On the other hand, apples, carrots and white fish contain many micronutrients and almost no calories - much better.
If we look at types from a scientific point of view, then we have developed a special 7-point system with which we can create the classification of somatotypes as accurately as possible (depending on how much is contained in the physique of these or other components):
- The first digit is the endomorph score;
- The second figure is the mesomorph indicator;
- The third digit is the ectomorph index.
If we consider a specific example, then the pure endomorph will look like 7-1-1. Other types are defined in a similar way.
This allows endomorphs to feel fuller for fewer calories while still receiving all the necessary vitamins, minerals and fibers. Another approach is to reduce the amount of food per day. If the endomorph normally feeds 500 calories for breakfast, skipping breakfast for a week, this will result in approximately 1 kilogram of fat loss.
John Berardi, recommends that you keep your carbohydrate intake only 25% of your total calories. Most studies show that maintaining protein intake higher is more important, but an experiment with a lower carburettor approach is useful for many guys. Mesomorphs are athletic people with broad shoulders, narrow hips and triangular body shapes, perhaps because they have more testosterone forming them when they pass through puberty.
So we figured out what kinds of physiques exist. But this is a pure theory, in practice, however, there is practically no absolute membership to this or that type. Most often, athletes on one or another of the indicators belong to the same type, on the other - to the next, on the third - to the third. Therefore, it is very important to bring out some of its average indicator and from here "dance".
They are known for being naturally more compact and more muscular than other body types, again, perhaps, because they naturally have higher testosterone levels that form them. The mesomorph is also determined by the fact that it has nothing to do with the endomorphism and is not subtle, like an ectomorph. This gives them some of the strengths and weaknesses of both body types. Perhaps, maybe even something magical to be a man of average height and proportions.
What is the best type of exercise for mesomorphs? It is known that mesomorphs have thick enough bones to support a large amount of muscle growth, but another advantage is a good balance between the muscles and tendons, which is important. This makes them well suited for various types of exercises. They are particularly successful in Olympic weightlifting, where the presence of a huge ratio of shoulder to waist is a very strong predictor of success.
It is also important that this classification applies not only to athletes, but also applies to ordinary people. And most importantly, your somatotype is not a sentence, the body constitution can always be changed at your discretion, the main will power, desire and perseverance.
In order to more or less generalize all the above information and draw certain conclusions, I suggest that you read the general recommendations for training that are suitable for any of the types. Regular and correct execution of them guarantees minimal increase in muscle mass. So:
- Buy a subscription to the gym, after which it is recommended to consult with the coach that suits you;
- Carry out your workouts with large and medium weights;
- Carefully study, and then apply in the main basic exercises in their training;
- Do not be exhausted (let the training be intense, but not long, about 60-80 minutes);
- Do the exercises correctly and avoid all kinds of injuries;
- Forget about prolonged diseases;
- Make a plan for yourself (nutrition, training, treatment, etc.) and strictly adhere to it;
- Take regular vitamin and mineral complexes ;
- Every day, drink 1.5-2.5 liters of water;
- Forget about stress and get more positive emotions.
As practice shows, if you follow the recommendations given, then you can safely count on such indicators of muscle mass gain:
At the age from 18 till 25 years:
- Ectomorphs - up to 5 kg;
- Mesomorphs - up to 6 kg;
- Endomorphs - up to 7-7.2 kg.
At the age from 26 till 35 years:
- Ectomorphs - up to 4 kg;
- Mesomorphs - up to 5.4 kg;
- Endomorphs - up to 5-5.85kg.
Once again I want to remind you that everything written above - is not the truth in the last resort. This is a starting point for watching yourself, your body and reaction to the load, then draw conclusions and adjust the system of training for yourself. And remember, genetics is a very important moment when building a beautiful sports body, but it can be changed at will. This requires only persistence and regular workouts and, of course, a reasonable approach. Therefore, you should not complain that someone was lucky, but you do not really. The beautiful embossed body has several secrets:
- Effective strategy of training;
- Proper nutrition;
- Positive emotions.
And only then genetics.
As a conclusion
We also figured out one more topic: we found out what somatotypes are, learned to distinguish between them and made sure that genetics is not the most important indicator, although very important. The knowledge obtained is necessary in order to properly organize your training and build the right system of nutrition. As a result, efforts will not be wasted, but will help to move even more effectively towards the goal, called "beautiful relief body."
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The tendency of a person to conserve fat and set the mass directly depends on the characteristics of his physique. This indicator is directly related to the genetic propensity to form stocks. The most advantageous in this respect is the mesomorph, let's see why this is so.
How to define a mesomorph
Scientists distinguish three somatypes in humans:
- Exomorph;
- Mesomorph;
- Ectomorph.
Knowingly the mesomorph is located in the middle of the list, this is the average type of physique. It differs by a small deposition of adipose tissue. As a rule, the body of such a person has the right proportions close to ideal. The girls have a smooth transition from the hips to the waist and above. Actually, this figure is almost ideal.
Visually it's people with a proportional figure. Joints and muscles of medium size. There are practically no problems with them with weight. At the same time, they can eat almost without restrictions. A small amount of fat tissue is evenly distributed throughout the body surface, as a result, it is almost not noticeable.
Thus, outwardly to distinguish people with this type of physique. They are denser, in comparison with ectomorphs, and less loose and massive in comparison with endomorphs. In most cases, they are slightly above average. Weight usually coincides with the recommended for this growth.
There is also a technique for "measuring the wrist." At the moment, it is considered insufficiently accurate, but suitable for domestic use. This method measures the wrist in the thinnest part. For a normal mesomorph, 18-19 cm is considered.
Table definition of the type of physique on the wrist
Now you know how to define a mesomorph. There are more precise and complex techniques. In general, there are rare exact types of physique, often people have mixed characteristics.
Features of the mesomorph
With apparent universality, in humans such a body composition has a number of features that should be considered when selecting diets, as well as training.
The first features that catch your eye - a figure. Problems with the excess of mass in such people do not arise. Due to the rapid metabolism, fat tissue is formed in minimal amounts. If necessary, build muscle mass, it can be done quite quickly. In the future, even do not have to adjust the power to remove excess fat.
Mesomorphs are great for sports, where you need to combine power and speed. Also they are usually successful in bodybuilding. Muscles grow quite well, and the body needs to be dried in minimum quantities before the competition.
Mesomorphs have specific diseases, which are primarily characteristic of this type. Often they have a decreased secretion of the stomach. For them, stomach diseases associated with a decrease in the level of acidity are typical. Are prone to breathing problems. Low pressure is common.
Training for the mesomorph
The training process for this somatype requires a lot of attention. Otherwise, the results will not be achieved. Here are the basic principles for athletes with this type of physique:
- It is important to regularly change the training schedule;
- Constantly change the weight;
- A good effect gives a sharp change in the duration of training;
- Different number of approaches;
- Change the order of training schedules.
Any training for a mesomorph should necessarily involve at least 30% of the muscles, only then you can see some distinct result. A good training for these people is working with dumbbells, barbells, sit-ups, classic traction. And it is recommended 2-3 weeks to work with heavy weight, then for 1-2 weeks to arrange a light program.
For a mesomorph it is extremely important not to forget about cardio-operations. There is also a mixed approach. The main training is better to make a runner's run. Optimal run through the training 10-15 kilometers. Every third lesson produces sprint training. To do this, do 7-12 races to 100 meters with a break between them in one minute. This combination of long and short runs will effectively burn fat tissue.
Now let's look at how best to create a training program directly for one lesson. It is best to calculate the mass of the projectile so that it has the strength to do 8-10 repetitions. There are four approaches to each exercise. But, here there are nuances. If you plan to increase the mass, you can increase the weight of the shells, but at the same time do not more than 8 repetitions at a time. If you are in the drying stage, you can increase the number of repetitions to the maximum. It is advisable to take advantage of someone's help and make the last approaches to the limit.
Classical training program for mesomorph to weight
First day of training
- Deadlift 3 x 8
- lifting the bar, lying 2 x 6;
- lifting the rod, lying with a positive angle of 3 x 6;
- lifting weights with a positive angle of 3 x 8 - 12;
- pushing over the head through the sides 3 x 8;
- Army press 3 x 8;
- lifting the trunk with a positive angle of 3 x 10 - 12.
Second day
- hypersequence with weights 3 x 15;
- deadlift 4-8 x 6 - 8;
- lifting the bar to the belt in a slope of 3 x 6 - 8;
- lifting the bar to the chin 3 x 8;
- dilution of weighting in a slope of 3 x 10;
- shrugs 3 x 10 - 15;
- back curling 3 x max.
The third day:
- crouch with a shell on the shoulders 4 x 6 - 8;
- pushing the legs 3 x 10;
- fold legs in the simulator 3 x 12;
- lifting with weighting on socks 3 x 10 - 15;
- press above the head 3 x 8;
- lifting dumbbells in front of you 3 x 8;
- curling 3 x max.
Fourth day:
- bending of arms with a curved bar 4-8 x 6 - 8;
- bending with dumbbells 3 x 8;
- hammer lifting on Scott's bench 3 x 10 - 12;
- french press 3 x 8;
- extension due to head 3 x 10 - 12;
- push-up on uneven bars 2 x 10 - 15.
Nutrition of the mesomorph
For this type of physique, there are no special requirements for a diet. For a mesomorph, food can be quite free. But, it is better to keep track of the composition and quantity of food, especially if you are actively involved in sports.
The main point here is the need to limit the consumption of simple carbohydrates, they can lead to an increase in body fat. It is also recommended to control the amount of fat in the food. Good results show.
To ensure that you do not experience problems with metabolism, you should eat 5-6 times a day. Also during the day you should drink at least two liters of water without gas. All this contributes to the acceleration of metabolism.
Pay attention to food when drying. Here you need not only to clearly control the calorie content, but also to maintain the ratio of proteins / carbohydrates / fats, ideal is considered 3/2/1. And all carbohydrates should be only complex. Do not limit yourself to salt, consume it as usual.
Features of mesomorph girls
Women with a similar type of physique is extremely lucky. The proportions are almost perfect, they look just fine. At the same time, they need minimal amount of effort to maintain the figure. But, nevertheless, they have their own peculiarities, which should be taken into account.
Almost all the above features of normostenics can be attributed to mesomorphs of women. But, because of the tendency of the female body to store more fatty tissue, it is better to slightly limit caloric content. This will help to avoid problems.
When practicing sports, it makes sense to slightly change the structure of training. Due to the small amount of fat tissue in the body, one should not get carried away by exercises on the pectoral muscles, this will lead to a visible reduction in the breast. It is better to work more buttocks and a press. No more training features for girls with this type of physique.
Conclusion
Mesomorphs can be called people with an optimal figure. To maintain normal body weight, they need to spend a minimum amount of effort. But, in order to achieve the ideal physique, it is still worthwhile to pay attention to healthy nutrition, and also to make an optimal schedule of training.
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