Institutions 

Physique and is represented by sizes from. Classification of typical figures of women by height, size and weight groups for designing clothes. mesomorph body type

Hello dear readers of our blog!

Our exciting journey to a healthy lifestyle is rapidly gaining momentum. Today, a tangled and full of unexplored adventures path has led us to the foot of the actual question: What are the types of male physique?

The physiological possibilities of our organisms are shrouded in a haze of mystery. Effective strength exercises or regular aerobic exercise, which have an impressive effect on the figure of one person, may be completely useless for another participant in the training process. Unexplained accident or genetic predisposition?

I am not going to enter into a pre-lost dispute with nature. However, if the situation cannot be changed, then it can always be successfully controlled. To do this, we need the relevant knowledge.

Classification of the main types of body structure

Each of us has a unique individuality, which manifests itself in the characteristics of the body, character, preferences or tastes. To date, there are various types and classifications of the male figure.

We will look at three main types:

  • Normosthenic/Mesomorphic

Representatives of the "strong" sex, having an athletic body structure. Broad shoulders, a proportional torso, a developed muscular structure, a massive bone skeleton, a thin layer of fat, a fast metabolic process are the main genetic features of male mesomorphs.

  • Asthenic/Ectomorphic

You can recognize the "ectomorph" by a thin physique, a narrow shoulder section, a flat chest and thin arms with pronounced tendons. Men belonging to the asthenic group are distinguished by poorly developed muscles and a low percentage of subcutaneous fat.

  • Hypersthenic/Endomorphic

Some representatives of the “strong” half of humanity are prone to fullness, therefore they belong to the endomorphic group. The slow work of the digestive tract and the increased percentage of fat deposits are familiar to "hypersthenics" firsthand. Stocky and broad-shouldered men with this body structure often have a wide waist and large hips.

Three types of physique, identified by competent scientists, maximally generalize the physiological characteristics of the human body. It should be noted that your figure may be the combined result of a merger of several types. Are you on time? Then I propose to choose the optimal training program and daily diet for each group.

I am sure that among our readers there are representatives of all types of body structure, so relevant advice will definitely find its owner.

Training process

Men belonging to the normosthenic group have an athletic body type. A muscular, fit figure is laid down at the genetic level. To achieve the desired result, "mesomorphs" do not need to make additional efforts - it is enough to confine ourselves to the classical training program:

  • Aerobic exercise.
  • Strength exercises.
  • Comprehensive training for the study of relief.

All that is required of a representative of the "stronger" sex is to maintain unique natural data. Exercises with maximum physical load on the body with a small number of repetitions and approaches will become effective.

It should be remembered: "The genetic gift is a responsibility, not a reason for pride and narcissism."

Proper nutrition

An ideal body is not a reason to neglect the daily diet. Despite the unique genetic characteristics of "normosthenics", sooner or later they will become the main cause of obesity. You should not follow a strict diet, you just need to make sure that the food you eat is healthy and natural.

A variety of nutritional supplements will help maintain existing muscle mass, so their use may be appropriate. Pronounced embossed page
Muscle structure can be achieved by including omega-3 fatty acids and calcium in the diet.

Training process

Thin "ectomorphs" have had a cherished dream since childhood - an athletic physique with well-developed muscles. However, the bar set by the genetic code is quite difficult to overcome, and many men stop halfway, without having achieved their goal.

The body is initially not disposed to building muscle mass, as well as to excessive fat deposits. To change the current situation, you should adhere to the developed training program, suitable for "asthenics".

It is necessary to start the lesson with "stretching" - a thorough warm-up designed for all muscle groups and strengthening the structure of the ligaments. For the gradual development of the body, a basic set of strength exercises is suitable:

  • Deadlift.
  • Standing press.
  • Barbell squat.
  • Push-ups in the prone position.

The consistent process of the training program will ensure the production of the right amount of testosterone in the blood, accelerating the growth of muscle mass. Joggers will have to say goodbye to their hobby - cardio loads are contraindicated.

Losing weight through running is a big step back. Classes should be short, but exhausting, high-quality. "Asthenik" should leave the place of training with clogged muscles and a pleasant feeling of fatigue.

Anatomical trick: “Pay special attention to exercises on the muscles of the legs. Such exercises will help increase the overall volume of the body.

Proper nutrition

If you belong to the group of ectomorphs, then be sure to stop now and go to the refrigerator. Got something tasty? Excellent. Men with a genetically thin body type who want to gain mass should eat a lot and often.

The procedure for eating should be repeated every 3-4 hours. Protein in your case is not a whim and a luxury, but a natural supplement that brings the desired result closer. A large amount of protein and complex carbohydrates - this is the daily diet of "asthenics".

Recommendations for the representative of the endomorphic body structure

Training process

A regular struggle with excess weight and dreams of a muscular figure is the usual way of life for an endomorph man. The ideal proportions of the body, which the representative of the "stronger" sex has repeatedly tried to achieve, remain an impregnable, cherished "fortress".

A properly selected training program based on the cyclic method will help get rid of extra pounds of subcutaneous fat:

  • Thorough workout.
  • Accented cardio loads (exercise bike, running, skipping rope, playing sports).
  • Strength exercises.

The main factor is the stability of the classes. Start the process of transforming your body only if you are completely confident in your own abilities and ready to comply with a strict regimen.

Tip: "Alternating between aerobic training, which helps to significantly reduce calories, and strength training, which strengthens the muscles, is the perfect combination that brings the cherished goal closer."

Proper nutrition

Regular fasting will not help to remove extra pounds. The usual diet will necessarily be accompanied by the appearance of additional calories - the lost weight always returns with unpleasant "surpluses". During the day, you should consume no more than one hundred grams of carbohydrates. 40-45 minutes before the start of intensive training and 40 minutes after their completion, a "carbohydrate window" is formed - the optimal time for eating.

The taste preferences of the "endomorph" should be based on foods that contain: magnesium, calcium and protein. Losing excess weight can only occur in the process of a caloric deficit of the body. The ideal lifestyle of a representative of the hypersthenic group - more calories are spent than consumed.

Knowing the structural features of your body, you can control the modifications of your own figure. Proper nutrition and an optimal training program are the key to the desired
about success. It must be understood that outstanding results take time and effort.

Only men who are confident in their physiological capabilities, belonging to any type of physique, can achieve the coveted relief and lose weight. For both women and men, the fundamental factors on the way to improving their own body are desire, aspiration, incredible physical and strong-willed efforts.

Another relevant and useful information necessary for a healthy lifestyle. I hope that after reading this article, each of you will draw rational conclusions and change your regimen in accordance with the genetic characteristics of the body. Every day is a new chance to be better at something.

Together we will definitely use it! See you soon on the web pages of our blog during new, educational adventures.

And finally, a video poll from Yegor Penchukov. "What male figures do women like?"

American psychologist Sheldon developed a classification of people into three body types: ectomorphs, mesomorphs and endomorphs. Ectomorphs - tall and thin people - do not gain weight well, change little with age. Many girls do not like their thinness, and there are ways to make the ectomorph figure larger and more harmonious, but it is also important to find dignity in such a physique and emphasize them.

Ectomorph - a type of thin figure

Signs of an ectomorph

Ectomorph is one of the three body types identified by the American scientist Sheldon. In addition to the ectomorph, there is a mesomorph and an endomorph. Ectomorphs are called people with a tall, thin figure, with naturally poorly developed muscles, a small amount of fat and relatively weak physical strength. Such people have elongated limbs, a thin body, a thin waist, bones often stick out, and shoulders are narrow. They have a fast metabolism, which allows them not to get fat even with excess nutrition, while during weight gain, which is still observed with the wrong lifestyle after a certain age, the ectomorph gets fat only in the abdomen, and the limbs remain thin.

Ectomorphs can be both men and women

Ectomorph girls have narrow shoulders, protruding collarbones, elongated feet, long and thin fingers, taller than average - in a word, they have a model physique, which is why many modern professional models are ectomorphs.

The body of an ectomorph is different in that during physical training it produces little myogenin, which converts food into muscle tissue, so it is difficult for ectomorphs, especially women, to gain muscle mass even with regular strength training. In addition, poorly developed joints and low strength do not allow them to play sports as intensively as endomorphs or mesomorphs, but the advantage of ectomorphs is that they have great endurance, so it is easier for them to dance, run a marathon or experience other long-term, but minor loads.

In addition, the muscles on such people, due to the small amount of fat, look bold and beautiful.

Ectomorphs can also be distinguished not only by physique and external features, but also by certain behavior. As a rule, such people are energetic, even sometimes hyperactive, restless. They have sharp, choppy and slightly angular movements, fast gait, restless sleep.

We make a thin figure more harmonious

Most ectomorphs are concerned about one question - how to gain weight. At the same time, men try to gain muscle mass in order to look more impressive and athletic, while women do not like to be too angular, and they want to increase the amount of fat. The female figure of ectomorphs does not have pronounced forms, which girls usually take as a disadvantage. Significantly increasing the amount of fat in the body of an ectomorph is a very difficult task, in addition, it does not help to correct the figure, but adds a new drawback - a large belly, which, against the background of thin limbs, looks worse than a flat tummy. In order for the figure of an ectomorph girl to become more harmonious and smooth, you need to slightly increase the amount of fat in the body, gain some muscle mass, dress properly and adjust your movements and gait if necessary.

First of all, ectomorph women need to understand that excessive eating of sweet, fatty and all high-calorie foods, if it leads to weight gain, will also lead to health problems.

Therefore, the diet of ectomorphs should be healthy and balanced, taking into account their characteristics. So, thin women should eat more carbohydrates, but draw them not from sweets, but from cereals and fruits. It is important to consume a sufficient amount of proteins - eat cottage cheese and other dairy products, meat, legumes, so that the body has enough building material.

Also, the diet of ectomorphs should contain an increased amount of calories.

Having gained a little muscle mass, ectomorph girls will become a little larger. But do not be afraid to look like professional bodybuilders: ectomorphs, especially women, are not threatened. Muscle growth will make the physique more harmonious. To do this, you need to engage in physical exercises, while it is desirable to focus on strength training, and not on cardio. You also need to make your workouts shorter and more intense, and it is very important to get enough rest between sports.

To achieve results, it is very important to learn how to relax: anxiety and stress make ectomorphs even more thin. It is advisable to start meditating, learn to take problems easier, not fuss, sleep longer and always try to get enough sleep.

To visually correct the figure of an ectomorph, it is very important to keep an even posture and monitor your movements, making them less jerky and sharp.

Straightening their shoulders and raising their heads, ectomorphs visually increase. Properly selected clothes - not too tight, but not baggy, light colors, with horizontal stripes - are also important for an ectomorph girl. And most importantly - you need to love yourself for who you are, and not try to fight with nature. The ectomorph physique is an unattainable dream for many, and such a figure has many advantages that need to be emphasized.

The human body has its own unique characteristics - weight, shape, proportions. It is customary to distinguish the main body types. Although each person has it at the genetic level, it can be corrected in childhood. The structure of the body and its features should be considered during the selection of diets and training.

Body types

Types of figures are divided into several systems. One of the famous German doctors managed to find the relationship between psychological characteristics and characteristics of the somatotype. Kretschmer names three body types:

  • asthenic;
  • normosthenic;
  • hypersthenic.

Owners of one or another configuration are not always satisfied with their own figure. If desired and following simple recommendations, it is possible to change your own appearance, making the male and female physique slimmer and more perfect. In some cases, you need to change your eating habits, and sometimes you need to switch to a healthy lifestyle. The sooner you start working on yourself, the sooner you will be pleased with the results.


Asthenic physique

Representatives of this type of figure are distinguished by:

  • thinness;
  • long thin neck;
  • flat chest;
  • narrow shoulders;
  • elongated thin limbs;
  • long face;
  • thin nose;
  • above average growth.

Those with a slender physique have poorly developed muscles, therefore they are not very hardy and strong. The advantage of such people can be called their vigor, lightness, grace. Women with such a figure are often in the center of attention of the opposite sex, because they look fragile and feminine. In addition, asthenics never suffer from overweight in their lives, because they are not inclined to be overweight. The metabolism of such people is very fast, which prevents the deposition of fatty tissues.

Normosthenic physique

Normostenics are characterized by:

  • proportional figure;
  • slender legs;
  • thin waist.

Often, the fair sex with this body constitution is of medium height. Such ladies have good coordination, are distinguished by speed and sharpness. Men with an athletic build have well-developed muscles, a strong and well-formed skeleton, a convex chest, and proportional legs. In sports, it is better for normosthenics to give preference to basketball, volleyball, tennis and water aerobics. Owners of this configuration enjoy the attention of representatives of the opposite sex.


Hypersthenic physique

Representatives of this constitution have:

  • wide heavy bones;
  • large shoulders;
  • wide chest;
  • slightly shortened limbs.

The growth of such people is below average. Nature endowed them with strength and endurance, but saved them from flexibility and grace. For this reason, the owners of such a figure should choose sports disciplines that will help them remove their shortcomings. Among such sports are yoga, martial arts, callanetics. People with a dense physique have a very slow metabolism, so they often have problems with. They can cope with their imperfections by opting for a healthy lifestyle.


Body types according to Sheldon

The famous American psychologist and numismatist Herbert Sheldon suggests that a person's physique can determine his temperament. However, this dependence is hidden, and it is possible to reveal the relationship between the physical and mental by highlighting certain properties. Using the photographic technique he developed and anthropometric calculations, the psychologist was able to describe the main body types of a person:

  • endomorphy;
  • mesomorphy;
  • ectomorphy.

mesomorph body type

The mesomorph is distinguished by the following characteristics:

  • natural muscles;
  • no fat;
  • massive body;
  • thick bones;
  • voluminous muscles.

Such people have the best chance of becoming successful in bodybuilding. A person with a normal physique has excellent potential for growth and gaining muscle strength. Representatives of this species are usually classified into ectomorphs and endomorphs. For this reason, not every one of them can build up equally sculpted beautiful muscles.


Endomorph body type

Endomorphs are distinguished from all others by:

  • rounded, soft body;
  • high percentage of adipose tissue;
  • small shoulders;
  • short limbs;
  • pear-shaped body type.

People with a strong physique have a slow metabolism. They tend to be overweight and therefore gain weight very easily, and in order to lose kilograms they have to work hard on themselves. Among the owners of this constitution are many pop stars and actresses. However, even rounded shapes do not spoil them, but emphasize the merits of an attractive and extraordinary appearance. Physical activity and will help them become slimmer and more perfect.


Ectomorph body type

Ectomorphs have the following differences:

  • thinness;
  • long, thin bones;
  • skinny muscles;
  • little fat.

People with these body types are rarely seen in the gym, because they are the least predisposed to bodybuilding. If you ever manage to notice a person with a thin physique in the gym, then this will be a rare exception. Among them, most of all are such people who have certain physical features that allow them to pump their body, making it stronger and more attractive.


How to determine body type

It is not so difficult to find out which of the above body types the body constitution belongs to. The definition of physique is calculated by the size of the girth of the wrist. For a man of average height, the following scale is taken into account: when the indicator is in the range of 15-17.5 cm, this will be a sign of a fragile bone foundation, 17.5-20 cm - medium, and above 20 cm - powerful. The circumference of the wrist is proportional to the circumference of the ankle, which is five or six centimeters larger.

However, there are people whose lower half of the body is more massive than the upper. In this case, the wrist in girth will be 16.5 cm, and the ankle - 25 cm. And it also happens that the ankles do not differ from the wrists. Whatever the results of the calculations, there is no need to be upset, because they still do not say that a person will not be able to achieve certain heights in sports. The only thing is that you have to work a little more on yourself. You need to believe in yourself and that you can change, no matter what level you have to start from.

Body type is one of the variants of the norm of the human constitution. In this sense, the constitution (phenotypic) characterizes the human body through the structure and indicators of the muscle and bone tissue of a particular organism - a set of stable biological, structural and functional features. These indicators are entirely due to hereditary predispositions (although it should be noted that a slight correction of body type at an early age is still possible).

Because body type characterizes only one of the variants of the norm of the constitution, the number body types depends on how the norm is defined. Academician Petlenko V.P. defines five body types:

    athletic

    graceful (graceful)

    asthenic

    hypersthenic

    normosthenic

Professor Chernorutsky V.M. highlights three main body types, in part coinciding with the classification of Academician Petlenko V.P.

    asthenic (or hyposthenic) - also includes the graceful body type according to Petlenko V.P.

    normosthenic (including athletic type according to Petlenko V.P.)

    hypersthenic

Brief description of the main body types

Hyposthenic type of constitution(physique) is characterized by a relatively low position of the diaphragm, a chest extended from top to bottom (and a relatively reduced circumference), an elongated neck, narrow shoulders, long and thin limbs, usually well above average height. Muscle mass is underdeveloped. The amount of adipose tissue is usually below average - including in women. Features of the internal structure - due to the elongated chest - the heart is usually small, the shape of the heart is elongated, tear-shaped, the lungs are also elongated, the absorption capacity of the gastrointestinal tract is reduced.

It is characterized by good (significantly better than that of the hyposthenic body type) development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately the average. Features of the internal structure - the chest is convex, the shoulders are wide, the length of the limbs is proportional. All characteristics correspond to the average.

It is characterized by a high diaphragm, a relatively large heart, usually below average growth relative to weight, a rounded chest - flattened from top to bottom, usually a short neck. Features of the internal structure are due to the rounded chest. The amount of adipose tissue is usually above average. The blood is characterized by a high content of cholesterol. The absorption capacity of the gastrointestinal tract is high.

The dependence of weight loss on body type

The dependence of the propensity to accumulate adipose tissue on body type is most pronounced in hypersthenic type. A slight excess of calories from food (especially in the form of easily digestible carbohydrates) is enough for body weight to begin to increase - this type, like no other, needs not diets for weight loss (in the truest sense of the word), but nutrition systems (such as the Sybarite diet ).

It is not predisposed to the accumulation of subcutaneous adipose tissue - and if obesity does occur, it is often due to extremely low physical activity (both professional and social). The use of diets (fast diets) will be effective.

Normosthenic body type in terms of weight loss, it occupies an intermediate position - it is necessary to combine diets (or nutrition systems) and increase physical activity.

Specific diseases for different body types

Regarding the main types of physique, the dependence of characteristic diseases (including chronic ones) on the type of physique is of particular importance. Knowledge of these predispositions to diseases makes it possible, if not to completely prevent them, then at least to significantly reduce the threat of the disease by taking preventive measures (or to prevent the transition to the chronic phase).

Hyposthenic body type has a predisposition to respiratory diseases, gastritis and stomach ulcers (duodenal ulcers) with low acidity. Increased risk of arterial hypotension. In people with this body type, vegetative-vascular dystonia is observed more often than others.

Normosthenic body type has a predisposition to diseases such as rheumatism, gastritis and stomach ulcers (duodenal ulcers) with high acidity. More often than others, representatives of this body type are diagnosed with hypertension.

Hypersthenic body type has a predisposition to diseases such as atherosclerosis, diabetes mellitus, liver disease, metabolic disorders (including obesity). The blood pressure is usually higher than normal. On the other hand, representatives of this type are much better at resisting colds and respiratory diseases.

You can determine your body type by measuring your wrist circumference. If, with a height of 160 to 175 cm, the wrist circumference is 16-18 cm, then the type is normal-boned, if less than 16 cm, then thin-boned, if more than 18.5 cm, then broad-boned.

How to determine what type your body is?

To determine your type means to do half the battle on the way to an exemplary figure. Think for yourself, how can different "types" train in the same way? Of course not! Why do thin people lean on aerobics? She will "dry" them even more! No, they need to build muscle! And full endomorphs? They even need to sleep in an embrace with an aerobics manual! Their main task is to lose excess fat. And the athletic type is generally something especially rare. People with different body types respond differently to the same training system. What works for one may not work for another. In short, each type needs its own, purely individual program. Only she will give a quick and effective return. If you take up training according to some kind of "folk" sports allowance, then you will have to perform at least 5-6 such physical exercises that you personally do not need. Of course, there will be nothing wrong with this - all exercises are useful in one way or another, but how much time will you lose before it dawns on you that you need your exercises! However, you can answer this question exactly: about a year and a half. In any case, this is how much bodybuilders usually spend on empty training according to general schemes, until they finally find in the sea of ​​exercises, complexes and methods that suits their individual genetics.

By the way, the loss of time is not the worst thing. Worst of all, ineffective workouts destroy faith in sports, deprive them of enthusiasm.

There are three different types of addition, which are called somatotypes: ectomorphic, mesomorphic and endomorphic.

Ectomorph has a short torso, long arms and legs, long and narrow feet and hands, and very little fat. It is narrow in the chest and shoulders, and its muscles are usually long and thin. The metabolism of ectomorphs very fast, so there is usually no problem with body fat. However, it is more difficult for them to build muscle.

Mesomorph- broad chest, long torso, solid muscle structure and great strength. He is an athlete from birth.

Endomorph- soft muscles, round face, short neck, wide hips and a large supply of fat. Typical endomorph- a plump person who has a relatively high percentage of fat compared to muscle. Such people quickly and easily gain weight. As a rule, fat is deposited in their thighs and buttocks.

Of course, it is rare to find a person with a clearly defined model physique of any one type. Basically, people have a combination of signs of all three types. According to the existing classification, a total of eighty-eight subtypes are distinguished, which are formed as a result of the predominance of certain indicators of each main type. The degree of predominance is estimated in arbitrary units from 1 to 7. For example, if the characteristics of your physique are rated as ectomorphic, mesomorphic and endomorphic, then you are an endomesomorph, that is, you are basically an athletic type with well-developed muscles, but at the same time prone to excess body fat .

Body typology

When it comes to fine-tuning your physique through an exercise program, the three categories above fall short. I had to expand the classification to 6 types: A-shaped, H-shaped, I-shaped. O-shaped, T-shaped and X-shaped.

Your body type:

A-shaped

The shoulders are narrow, the pelvis is slightly wider; the impression of a "heavy" lower body - full legs and buttocks; a tendency to deposit fat below the waist (the upper body may even appear thin); low metabolic rate (if you do not specifically follow the diet, weight quickly arrives).

H-shaped

Wide or medium bone; small chest; full legs; visual impression of approximately the same width of the shoulders, waist and pelvis; tendency to form fatty deposits in the abdomen and thighs; moderate metabolic rate.

I-shaped

Thin skeleton; gauntness; weak muscles; almost no body fat; high metabolic rate (no matter how much you eat, you do not get fat).

0-shaped

Wide bones; wide pelvis and shoulders; full hips, chest, arms; a clear excess of body fat throughout the body; low metabolism (weight gain even if you eat relatively little).

T-shaped

The shoulders are broad, wider than the pelvis; fat is deposited mainly on the trunk (back, chest, sides); average metabolic rate (you only get fat if you start eating too much).

X-shaped

The bones are medium; the width of the shoulders is approximately equal to the width of the hips; slim waist; full chest; fat deposits are formed on the buttocks and thighs; average metabolic rate (you only get fat if you start eating too much).

Take a closer look in the mirror and then compare what you see with the descriptions above. Well, get on with your workouts.

How often should you look in the mirror? The first - before the start of the training and the second - after the completion of the training program. Why so few? Looking at yourself in the middle of a process is just as pointless as judging a sculpture that is only half done. The results of the training do not arrive at rocket speed, so if you start to meticulously look at yourself after a couple of classes, you risk getting upset: it will seem to you that nothing has happened to your figure. But in fact, it is not. Changes are not visible to the eye, but they began - at the level of the body. The heart increased its efficiency, small capillaries in the muscles opened up, otherwise the stomach, kidneys, liver started to work ... Time will pass and the number of physiological changes will turn into the quality of your figure. The main thing is to have patience! If, on the contrary, you impatiently rush to the mirror after each workout, you will get nothing but irritation.

With the right training and nutrition, you can develop muscles in any body type, but people with different body types in the process of training will have to solve different problems, although their long-term goals may coincide.

Workout for ectomorphs

For a typical ectomorph the main goal is to gain weight preferably in the form of quality muscle mass. Even with the strength and endurance to run a marathon, ectomorph finds that his musculature develops very slowly, and he often has to force himself to eat more than usual to ensure weight gain. Therefore, it is recommended for them:

1. Include lots of intense strength training in your program to maximize muscle building. Your program should be based primarily on heavy weights and low reps (6-8 reps after a good warm-up),

2. Learn to train hard so that every series counts. This way you can keep your workouts relatively short without sacrificing quality (14 to 16 sets per major body part instead of 16 to 20 sets). Rest well between sets and give your body enough time to recuperate between workouts.

3. Pay close attention to your diet. Consume more calories than you are used to; if necessary, drink protein shakes to replenish the body's energy resources.

4. Remember that you are trying to convert food energy into body mass. Therefore, do not burn a lot of energy by overindulging in activities such as aerobics, running, swimming, and other active sports. Cardiovascular training is desirable and necessary for health, but someone who spends several hours a day on aerobic exercise outside the gym will find it much more difficult to build muscle in training.

Training for mesomorphs

Mesomorph can build muscle mass relatively easily, but he definitely needs to have a sufficiently varied exercise program so that his muscles develop proportionately and have a beautiful shape, and not just be dense and massive. Here is what is recommended for mesomorphs:

1. Emphasize quality, detailed isolation training along with core exercises to increase mass and muscle strength. You easily increase the volume of muscles, so you can work on their shape and definition from the very beginning.

2. Mesomorphs gaining weight so quickly that they don't have to worry about conserving energy or overtraining. A standard workout (16 to 20 sets per body part) is fine; you can adjust the rest periods between series as you wish.

3. A balanced diet high in protein to maintain a calorie level that is within 10-15 pounds of maximum weight loss from tournament form throughout the year. You should not gain 30-40 pounds, and then with great effort to get rid of this weight before the competition.

Training for endomorphs

Usually endomorph It's not hard to build muscle. First of all, he should focus on getting rid of body fat, and then follow a special diet. That's why endomorphs I recommend the following:

1. Increased volume of high-speed training with high reps (at least 10-12 before failure), with very short rest periods to burn as much fat as possible. Whenever possible, perform a few additional series: this will help you lose weight even faster.

2. Complementary aerobic exercise, such as cycling, jogging, and other high-intensity activities. Working out in the gym also burns calories, but not as intensely as a daily cardiovascular workout for 35-40 minutes.

3. Low-calorie diet with the right balance of nutrients (see section "Nutrition"). You don't have to cut anything, but keep your protein, carbs, and fats to a minimum. Vitamins and mineral supplements are needed to make up for possible deficiencies in important micronutrients.

Body composition testing

Although nature has given you a specific body type, by gaining muscle mass and shedding fat tissue, you are actually changing your body composition. It can often be difficult to keep track of this: workouts occur almost daily, so body composition can change markedly without your knowledge. It's always good to look at yourself in the mirror and use a measuring tape, but sometimes that's not enough.

In addition to simple testing methods, there are different types of body composition testing. Such testing gives you an idea of ​​the percentage of muscle mass and body fat. It helps you keep track of your progress over time. The most common types of body composition testing are listed below:

    Skin fold testing. Calipers are used to capture skin folds in various parts of the body and measure the thickness of the subcutaneous fat layer. In the future, this value is used in the calculation of body composition.

    Testing by immersion in water. A person is weighed on a scale and in water, and then certain measurements are taken, such as calculating the residual capacity of the lungs. The numbers are substituted into the formula to determine the ratio between fat and lean body mass, which is made up of muscles, bones, and internal organs.

    Electrical resistance test. A low voltage electrical current is passed through the body. Because fat, muscle, and water create different resistances, the result is used to calculate body composition.

However, although measuring body composition is useful for checking the results of a diet or changes in your body, you should know that the dynamics of changes from one test to the next is more important than the results of a single test. The fact is that all the obtained values ​​​​are passed through formulas built on certain premises about the structure of the human body, which are not necessarily accurate when it comes to professional bodybuilders. Therefore, if after the first test you got a result of 12% body fat, and after two weeks 9%, then you can be quite sure that you are moving in the right direction. In this case, you need to make sure that the testing conditions in both cases were the same, so the result has a high degree of reliability.

You often hear ridiculous claims about body fat testing; for example, some athletes claim to have as little as 3% body fat. Any doctor will tell you that 3% is a level of body fat more like a corpse than a strong, healthy athlete. Tests that are carried out during MFB competitions using various methods convincingly show that the highest percentage of body fat is characteristic of participants with the most massive physique. Therefore, the most massive bodybuilder can have 12% body fat and be in excellent shape, and a beginner with ectomorphic body type can look decent at 7-9% fat.

Why is this happening? Because fat in the traditional sense of the word is not the only adipose tissue that is present in our body. There are intermuscular fat layers; fat is also found in the muscles themselves. If a really massive bodybuilder diets for too long, then his muscles will shrink and lose weight rather than gain more relief. So while testing is very helpful, don't forget to use a mirror or photographs to keep track of your appearance. During the competition, the judges do not take into account the results of body fat tests. They only judge what they see, and you should follow suit.

In the scientific literature, the theory of somatotypes is popular, which implies a conditional division of various body types of a person into three key categories - ectomorph (prone to thinness), mesomorph (naturally athletic and muscular) and endomorph (prone to gaining excess weight). It is believed that future sports success largely depends on the type of physique.

A similar categorization is used not only in psychology, bearing the names of temperament types (sanguine, melancholic, choleric and phlegmatic), but also in traditional Indian medicine Ayurveda. Unfortunately, despite the popularity of the theory of body types, there are simply no unambiguous and clear criteria for determining one’s somatotype “by eye”.

Does genetics really influence how much body fat accumulates? even with a diet?

Determination of body type by the wrist

Most often it is believed that the key characteristic of a person's belonging to a certain type of physique is the thickness of the bones. Usually 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, for ectomorph men, the wrist girth (measurements are taken along the bone just above the location of the wristwatch) is less than 17 cm, for mesomorphs - 17-20 cm, for endomorphs - more than 20 cm. In the summary table below, you will find other characteristics , making it easier to determine your body type.

How to determine your body type?

Anthropologist William Sheldon, the author of the theory of body types and temperament, separately noted in his scientific work that “pure” somatotypes are practically never found. In real life, each individual person is a combination of all three body types, but in certain proportions.

It is also interesting that in some people (most often women) the upper body has signs of one type of physique, and the bottom of another. That is why it is extremely difficult for an ordinary person to determine whether he is an endomorph, mesomorph or ectomorph - and no online calculators or mobile phone applications can help him.

Should I believe in this theory?

Despite the fact that most fitness websites stubbornly promote the theory of three body types, the scientific community recognized it as untenable back in the 1970s. The main reason was just the fact that in reality there are countless combinations of somatotypes, and there are simply no clear criteria for determining these types.

FitSeven recommends following the diet and exercise recommendations below for body types only if you can be 100% certain that you are one of them. Otherwise, you will need an individual solution consisting of a combination of programs.

The main characteristics of the ectomorph

The main characteristics of the mesomorph

The main characteristics of the endomorph

***

Despite the fact that in the middle of the last century anthropologists determined that there were three dominant human body types - thin (ectomorph), muscular (mesomorph) or overweight (endomorph) - the theory faced many difficulties in practical application. The main problem was that most people have a mixed body type.