Mesomorph - recommendations for an athletic body type. Mesomorph training

Envious representatives of other body types say that any exercise program is suitable for a mesomorph. Nature itself created these athletic people with well-growing muscles for bodybuilding. In just a couple of years, a mesomorph can achieve competitive conditions and successfully perform in classical bodybuilding. True, lifestyle adjustments and working with your own attitude are often required.

Mesomorphs have excellent muscle growth. They naturally gain weight well, and they are “drier” than endomorphs, with a minimal amount of aerobic exercise. Mass training for such athletes can be reduced to basic exercises. A bodybuilding split can also be used, especially if the athlete has enough time to train for an hour 3 times a week. The fat layer is gained more slowly, even if you use a high-calorie diet.

Drying in mesomorphs is also easier than in endomorphs, and muscles are not lost as actively on a calorie deficit.

Disadvantages of mesomorphs

There may be individual imbalances in muscle development. Coaches often note banal laziness in their gifted players. Everything comes easy to a mesomorph, which is why he often does not fully invest in training.

Split for mesomorph

Classic training for 8-12 repetitions, in 4 working sets, is suitable, plus you can do 20-30 minutes of cardio 2-3 times a week to stay dry. Cardio can be done on a separate day or after an upper training session. You can rest for 1-2 minutes between sets.

Dropsets, supersets and other methods of increasing training volume should not be used by beginners in their first year of training. Others can gradually add them to their plan to “explode” the muscles to the fullest, and create enough incentives for growth.

Mesomorph training program

Day 1 (back, shoulders)

Pull-ups on the bar (4 sets to failure);
Bent-over barbell row (4×8-12 reps);
Upper block thrust (4×8-12);
Military press (4×8-10);
Barbell row to the chin (4×8-10);
Front dumbbell raises (4x8-12).

Day 2 (chest, arms)

Incline Press (4×8-12)
Incline Dumbbell Press (4×8-12)
Dumbbell fly (2×8-12)
Barbell curl (4×8-12)
Exercise “Hammer” (4×8-12)
Close-grip flat bench press (4×8-12)
French press (4×8-12).

Day 3 (legs)

Squats with a barbell (2 warm-up + 3 working sets of 10-12 reps);
Leg press on a machine (3×8-12);
Leg extensions on the machine (3×8-12);
Standing calf raises (4×12-20).

For a natural athlete, it makes sense to stick to a three-day split, alternating strength training days with rest and recovery days.

Important: Other split options for mesomorphs are also possible. For example, many people prefer to train their legs and shoulders on one day, their back and biceps on another, and their chest and triceps on a third. This is logical, since it allows you to use smaller muscles along with large ones during basic exercises and “finish off” them with auxiliary movements. There is also an option when the chest and biceps are done on one day, the back and triceps on another, and the shoulders and legs remain in one workout. It’s worth choosing something that gives you the opportunity to recover better and allows you to grow.

Training for “cutting” and “mass”

Training for a mesomorph for “mass” may contain several sets of basic exercises in strength mode. Many trainers believe that it would be better to combine, for example, power squats in the mode of 6 repetitions in 6 sets, with the addition of isolating exercises for individual muscles in 12 = 15 repetitions in 3-4 sets. It's best to experiment and see what your muscles respond to best. Without a doubt, in a “mass” diet, an excess of calories and high-quality food are important.

When cutting, it is better to leave training as heavy as the body allows. Training hard while maintaining your working weights will help protect against catabolism, but when maintaining intensity due to diet becomes difficult, it is better to reduce the weights slightly.

Wide shoulder girdle and chest.
High metabolic rate.
Moderately low subcutaneous fat content.
"Rigidity" of muscles.
Correct proportions: broad shoulders, narrow waist, muscular shoulders, arms and hips.

In real life, “pure” mesomorphs are rarely found - intermediate body types predominate: ectomorph-mesomorph and mesomorph-endomorph. The difference between them is the thickness of the subcutaneous fat layer. If it is almost absent, we have a typical ectomorph with the makings of a mesomorph; if the percentage of body fat is more than 12-15%, we have a mesomorph with a slow metabolism: subsequently such an individual can easily turn into a typical endomorph.

Features of training

The mass training program for mesomorphs has several distinctive features.

Duration. Mesomorphs do not have to try to complete the entire amount of work in 45-60 minutes, fearing that later catabolic processes will begin in the body, like ectomorphs. On the other hand, they should not sweat their brow for more than two hours in the gym and regularly do cardio training, like endomorphs. A mesomorph workout lasts on average 90 minutes. During this time, you can safely work out one or two muscle groups, which will subsequently lead to a gain in muscle mass and strength.
The set of exercises in a training program for a mesomorph is not of fundamental importance. We may be exaggerating a little, but if a person is inclined to gain muscle mass, he will gain it regardless of specific exercises. There is no point in torturing yourself with a lot of heavy working sets of squats or deadlifts. From time to time, you can change the heavy base to more isolated exercises for more targeted muscle work. This will give the joints and ligaments the necessary rest and relieve the central nervous system. If you don’t see yourself in professional sports, “wear and tear” training is clearly not your method, it’s simply of no use.
The training style itself is different. In this regard, mesomorphs are given wide scope for experimentation. Alternate gym sessions with CrossFit workouts if you want to develop as functionally as possible in all respects. If desired, do separate microcycles of training aimed at improving the depth and rigidity of the muscles - use methods such as working with pauses at the lowest point, squeezing the muscle as hard as possible at the point of peak contraction, slowly passing through the negative phase of the movement, etc. All this is guaranteed to bear fruit.
The frequency of training differs. If a mesomorph has an established diet, recovery and sleep regime, it is permissible to conduct up to five strength training sessions per week. Even with natural training. With such a frequency of training, the muscles will be constantly toned. Visually, you will look more prominent, tougher and fuller. Plus, this will lead to a strong release of anabolic hormones, which will stimulate even greater muscle growth and enhance progress.

Nuances of nutrition for mesomorphs

Even if you are a triple genetic unique, nutrition will in any case determine a large part of your success in sports. Mesomorphs, like ectomorphs, are allowed to make small allowances in their diet. Nothing bad will happen if about 10-20% of your daily caloric intake comes from your favorite foods (even if they are not entirely healthy), especially during the period of gaining muscle mass.

Otherwise, nutrition is not very different from other body types, the only difference is in the amount of macronutrients.

To gain muscle mass, 5 g of carbohydrates per day per 1 kg of weight is enough for a mesomorph. We keep the fat level at about 1 g per 1 kg of body weight. You can add a little more protein – up to 3 g per 1 kg of body weight. The increased amount of protein is explained simply: the greater the muscle mass, the more amino acids are needed for its restoration and growth.

Training programs for men

We have already talked about the features of the training process for people with a mesomorphic body type and now we bring to your attention two types of training programs - in the gym and at home.

Gym program

Monday (chest + abs)
	4x10
	3x12
Breeding in a crossover	4x15
with additional weights	3x10
Lying crunches	3x20
	3x20
Tuesday (back)
	5 – to failure
Wide grip lat row	3x15
Pullover from the top block	3x20
one by one	4x10
T-bar row with a narrow parallel grip	4x10
	3x20
	5 – to failure
Thursday (shoulders)
	3x20
Bent over dumbbell swings	4x12
	4x15
Smith overhead press	3x8
Wide grip barbell row	3x12
Friday (hands)
	3x15
	4x8
Seated French press with dumbbell	3x12
	3 – to failure
	4x10
Scott bench curls with dumbbells	3x15
"Hammers" with dumbbells	3x12
Saturday (legs)
	4x15
	5x6-15
	4x10-20
	3x15 (for each leg)
Lying leg curls on a machine	3x12
Leg curls while sitting in a machine	3x12
	4x10
Standing calf raise in the machine	4x25

There should be a total of 5 workouts per week. One day of rest is allocated after training the legs and back. These are the largest muscle groups - they need more time to recover.

Before heavy compound exercises, such as squats and close-grip bench presses, we do one easy warm-up exercise. This will not only prepare all muscles, joints and ligaments for work, but will also well fill the working muscle group with blood. This results in a slight pre-fatigue effect. Try it - this technique is extremely effective.

To train the back we use wrist straps or hooks. This will partially disable the biceps and forearms from working and allow you to concentrate on stretching and contracting the latissimus dorsi muscles. Hyperextensions are used here as an exercise for the spinal extensors. If desired, you can replace them with deadlifts.

Unless you're aiming for max weights and personal bests on this exercise, it's best to place the deadlift at the very end of the exercise and do it with moderate weights in the rep range of 6 to 12. However, remember that you have a heavy leg workout on Saturday. the basis of which is squats with a barbell. This exercise places a strong axial load on the spine and stresses the extensors. Most likely, in two days they will not have recovered and will not be ready for productive strength work. Therefore, you should not climb heavy weights - this is fraught with injury.

Home workout

If you are not a professional athlete, then you have a main place of work, there are vacations, business trips or trips with your family. However, frequency and consistency are important in training, so we offer you a set of exercises for home. This training program for mesomorphs at home is in no way inferior in terms of loads to work in the gym.

Monday
	10-15
	15-20
	10-15
Leg raise while lying on your back	20-25
	10-15
Tuesday
Bodyweight Lunges	15-20
Kettlebell Front Squats	12-15
	10-15
Jump Squats	10-15
	10-15
Reverse crunches	20-25
Thursday
Reverse grip pull-ups	10-15
Dips	15-20
(with clap)	10-12
in front of	20-25
Hanging Leg Raise	15-20
Saturday
One-arm kettlebell snatch	8-12
	10-15
Thrusters with weights	15-20
Plyometric pull-ups (with clap)	6-10
	45 seconds

Only 4 workouts per week. As you can see, with the help of a minimal set of equipment (weights, horizontal bar, parallel bars), you can perfectly work out all the muscle groups of the body. The program is great for training mesomorphs on relief.

We work in a circuit training format. We do all the indicated exercises without a break (this is one circle), rest for 1-1.5 minutes and repeat from the beginning. Just 2-6 laps. We work in the specified repetition range. Once the maximum value has been reached, add an additional circle. This style of training helps to increase the heart rate and the rapid onset of anaerobic glycolysis. This way you are doing cardio and strength training at the same time. Such training is effective both during the period of gaining muscle mass and during fat burning.

Programs for girls

The training program for mesomorph girls is in many ways similar to the training plan for men. The main difference is the number of repetitions and the weights used in the work.

Gym workout plan

Monday (chest + shoulders + abs)
Incline Dumbbell Press	4x8-12
Crossover	3x15
Incline Dumbbell Flyes	3x12
Upside down push-ups	3x15-20
Abductions for the rear delta in the simulator	3x15
Swing dumbbells to the sides while standing	4x12
Seated bench press in a block machine	3x10
Crunches in the simulator	3x15
	3x10
Tuesday (back)
Wide grip gravitron pull-ups	4x8-12
Parallel grip vertical row	3x10
Close-grip horizontal row	3x12
	3x10
Hyperextension	4 – to failure
Thursday (hands)
Extensions on the upper block with a rope handle	3x15
One-arm overhead dumbbell extensions	3x15
French press with dumbbells while seated	3x10
Arm curls from the lower block	3x15
Dumbbell curls with supination	3x10
Saturday (legs)
Leg extensions while sitting in a machine	3x15
Squats at Smith	4x8-12
Narrow leg press	3x10
	4x10
Leg curls in the simulator	3x20
Lunges with a barbell	3x15
Lying leg curls	3x20
Deadlift on straight legs with dumbbells	4x10
Single Leg Platform Press	3x12
Calf raises in the gym	3x20

Only 4 workouts per week. We do rest days after leg and back training. As you can see, the main attention is paid to the legs and buttocks, because it is these muscles that most girls focus on. The torso muscles are much easier to train. This approach will allow you to look sporty, sculpted and will not take much time.

Home program for mesomorph girls

This system is much simpler than the home workout option for men. There are only 3 workouts per week, and at each of them we train a specific muscle group. On Monday we have a full abdominal workout, on Wednesday – the torso muscles, on Friday – the legs and gluteal muscles. This approach to home training is relevant for girls who do not have a lot of free time, but want to keep themselves in shape.

Of all the body types, the mesomorph is the best option for competitive bodybuilding. It is characterized by a wide chest and shoulders, an average metabolic rate, and well-developed muscles. It is relatively easy for these lucky people to gain muscle mass and also get rid of fat deposits.
Positive and negative qualities of the mesomorphic somatic type
Pros:
With a calculated training and nutrition program, a mesomorph can reach a competitive level after 2 years of regular exercise. The mesomorph's body processes proteins coming from food very well into muscle tissue. Being the owner of this body type is the dream of any bodybuilder.
Minuses:
The only disadvantage of this type is associated with the frequent laziness of its owner. Very often, mesomorphs do not achieve any average results and relax, do not follow the training and nutrition program, and because of this they cannot fully realize their genetic potential.
Training program
If you are new to bodybuilding, then you need to try to work out as many muscle groups as possible in a workout (the whole body in 1-2 workouts). As muscle mass and strength indicators grow, a split program (working out individual muscle groups on different days) will become more relevant. At the beginning of training, you should focus on basic exercises and only then “finish off” with isolating exercises. A good warm-up is required before performing working approaches.
Standard split training program for mesomorphs
We train 3 times a week, every other day.
Day 1 (back, shoulders):
Pull-ups on the bar (4 sets to failure);
Bent-over barbell row (4 X 8-12 reps);

Upper block pull (4 X 8-12);

Army press (4 X 8-10);

Barbell row to the chin (4 X 8-10);

Lifting dumbbells in front of you (4 X 8-12).

Day 2 (chest, arms):
Incline Press (4 X 8-12)

Incline Dumbbell Press (4 X 8-12)

Dumbbell fly (2 X 8-12)

Barbell curls for biceps (4 X 8-12)

Exercise “Hammer” (4 X 8-12)

Close-grip flat bench press (4 X 8-12)

French press (4 X 8-12).

Day 3 (legs):
Squats with a barbell (2 warm-up + 3 working sets of 10-12 reps);

Leg press on a machine (3 X 8-12);

Leg extensions on the simulator (3 X 8-12);

Standing calf raises (4 X 12-20).

Cardio for mesomorph
To maintain an ideal dry appearance, mesomorphs should pay attention to cardio training 2-3 times a week. 20-30 minutes of cardio (running, brisk walking, swimming, team games) will help you look more ripped and will help improve your metabolism. To fully recover from heavy strength training, the interval should be at least 48 hours, and the duration of sleep should be at least 8 hours.
Nutrition
It is very important to plan a diet that would minimize fat deposits. It is necessary to control the amount of calories consumed, reduce the amount of fat, and focus on high-protein foods (eggs, low-fat cottage cheese, fish, beef). The required amount of protein can be calculated using the formula 2.5 grams per 1 kg of body weight. Adopt the principle of separate meals - eat small portions 5-7 times a day, get up from the table and go to bed with a little feeling of hunger. If you can stick to the right training program for a mesomorph, monitor your nutrition and the quality of recovery processes, you will look like a worthy competitor in the eyes of professionals.

At first glance, choosing a training program for a mesomorph is not so difficult. These lucky guys with broad shoulders and easily growing muscles seem to be created to amaze others with their athletic figure! But everything is not so smooth. Mesomorphs also have their own training pitfalls, and if you hit them, you can seriously lose your way and get stuck somewhere in the initial stages of bodybuilding. Let's try to identify in advance the traps placed along the way and chart the right course - straight to a pumped-up athletic body.

Arnold Schwarzenegger is the clearest example of what a mesomorph is capable of

Three body types

Despite calls from fitness and bodybuilding stars to build their bodies on their own, each of us is naturally endowed with a certain set of physiological characteristics, which cannot be changed no matter how hard we try. They determine whether a person belongs to one of the groups based on body type: ectomorphs, mesomorphs and endomorphs.

Tall and slender ectomorphs (asthenics)- these are people of “aristocratic” physique. They have thin wrists and ankles, light bones, long limbs, slender waists and minimal fat under the skin. An ectomorph has a hard time gaining excess weight, but he has an even harder time trying to build decent muscles.

An asthenic person can neglect cardio loads for a long time, but he cannot do without strength training.

An ectomorph is able to get himself into an enviable shape if he wants

Endomorph (hypersthenic) is the other extreme. He has short arms and legs, wide hips and a body prone to fullness, ready to acquire rolls and folds, as soon as the owner gives himself some slack. However, muscles in endomorphs also appear relatively easily - the main thing is to make sure that they do not drown under a layer of fat.

Hypersthenics need cardio training like air to burn extra calories, and only then strength training to gain weight.

Strength sports are great for endomorphs

If nature has its favorites, it is, without a doubt, broad-shouldered and broad-chested mesomorphs (normosthenics). Proportionally built, with large bones and a strong skeleton, but at the same time having a slender waist, mesomorphs have in addition an excellent metabolism, which allows them to quickly lose excess fat and build muscle.

The main thing for a mesomorph is a training program for relief, since it is with this that people of this type have problems due to increased muscle density. In general, for a normosthenic person, 2-3 visits to the gym per week are enough for the muscles to produce gradual but steady growth.

Mesomorphs have it easiest

How to increase weight for normostenics?

Training for a mesomorph should equally combine strength and cardio exercises. A treadmill is perfect for the latter.
In addition, representatives of this breed should rely on exercises that increase endurance, which normosthenics often lack. And for isolating exercises, which allow you to specifically work out one or another muscle group - this will make it possible to create the desired relief.
Try to avoid monotony. A mesomorph who persistently performs the same movements risks, having quickly achieved good physical shape, losing the ability to progress and getting stuck in it for a long time.
Actively use three-day splits, which suggest breaking the overall training program into parts - in this case, three - and devoting a separate day of the week to each.
Do super sessions or supersets 1-2 times a month. Your task will be to do two sets in a row without interruption on muscles located nearby, but performing different functions (for example, biceps and triceps, pectoral and back muscles, thighs and quadriceps). This will increase the intensity of your workouts, burn more fat tissue and increase endurance.

By changing the load, you will reach your goal sooner

A weight training program for a mesomorph should include “pyramids” from time to time. Their meaning is to gradually increase the weight of the apparatus with each approach and reduce the number of repetitions with it. Or vice versa - increase the number of repetitions with a decrease in weight.
More about weight: don’t go for the maximum, you should be able to perform 8-12 repetitions with the apparatus and not overstrain yourself.
Do 3-6 sets of each exercise with 1.5-2 minute breaks between sets.

Possible risks

Mesomorphs face three main dangers.

Injuries.

Dense muscles and less flexibility compared to other types often cause all kinds of damage in normosthenics. To avoid problems, move forward without jerking: gradually increase the weight of the apparatus, the number of repetitions, and the frequency of visiting the gym.

Mesomorphs should be careful with loads

Overtraining or underrecovery.

This is one of the most common mistakes when planning training for a mesomorphic man who wants to see impressive muscles in the mirror as soon as possible. The rapid muscle growth characteristic of normosthenics causes many novice athletes to lose their heads and ignore signals from the body, which is at the limit of its capabilities. Hence “burnout”, a stop in progress and the appearance of various ailments. Remember to give your body time to recover, sleep at least 8 hours a day, and reduce the intensity of your activities if there are clear signs of fatigue.

Laziness.

The other side of the coin: seeing that weight gain is easier for him than for his fellow ecto- and endomorphs, the mesomorph begins to be lazy, skip classes and stops pursuing results, so he quickly loses shape.

Video: Training program

Pros and benefits of a mesomorph physique and an option for constructing a training program from the leading channel “Egor Van Damme Cherkasov”:

Diet features

Training and nutrition for a mesomorph are closely related.

If you want to get a stable increase in muscle volume, the calorie content of your diet needs to be increased - of course, at the expense of healthy foods. On average, it is enough for a normosthenic person to add 500 Kcal to his usual daily intake.
Carbohydrates should make up about 45% of the total food volume, and proteins – 30-35%. By the way, a combination of products in this proportion allows a normosthenic to close the window after training with maximum benefit for himself.
Get the remaining 20-25% of nutrients from healthy fats: high-quality vegetable oil, fish, nuts.

The general rule for all athletes who want to build muscle is to eat small portions 4-5 times a day - this also applies to mesomorphs.

Video: Sports nutrition for mesomorphs

Practical advice on diet planning from Denis Semenikhin and the channel “Sports, Fitness, Weight Loss!”:

Mesomorphs- one of the body types in bodybuilding. It is generally accepted that the mesomorphic type is between the ectomorph and the endomorph. It was researched and isolated by an American professor from Harvard, William Sheldon.

The classic mesomorph is a typical Hercules with an excellent bone structure and muscular physique. Such athletes have a massive head, powerful broad shoulders and a large chest. Mesomorphs also have excellent thighs and muscular arms.

As for the amount of subcutaneous fat, it is minimal in mesomorphs. People with this body type gain muscle mass very easily, just like endomorphs, but the fat layer remains almost unchanged.

It is believed that mesomorphs are the most suitable type of athletes for bodybuilding. People gain mass quickly and then convert it into quality muscle.

The rate of muscle development depends solely on the correctness of the training program and the chosen diet. Strength indicators can also grow at a very fast pace. But here you need to take into account the individual physical characteristics of each athlete.

Along with basic exercises that promote muscle growth, you should also pay attention to isolation exercises. They will help you get a high-quality relief look, as well as detail the muscle fibers.

As mentioned above, mesomorphs can simultaneously work on gaining weight and drawing relief. Therefore, it results in a simultaneous increase in pure muscle mass.

To successfully gain beautiful and sculpted muscles, a mesomorph needs to perform exercises that use high intensity loads. Try to use the working weight so that you can perform about 8-12 repetitions for each muscle group.

For the abdominal press you need to do from 16 before 25 repetitions for 1 approach. As for rest between sets, you can vary the interval 30s-2minutes.

Every workout should begin with a good muscle warm-up to work all muscle fibers. After this, you need to work out weak muscles, lagging muscles, and then perform more complex exercises.

It is much easier for a mesomorph to achieve success in bodybuilding than for an ectomorph or endomorph. This type of athlete does everything surprisingly easily and simply.

However, as you yourself understand, having only genetics and desire is not enough. You also need to train properly.

To achieve the desired result in bodybuilding, you need to overcome a long, difficult journey of working on yourself: training, nutrition, lifestyle, developing the right views on sports, etc.

Diversity is the path to success

Mesomorphs must constantly change their training program: the number of repetitions, the duration of rest, alternate exercises, change basic exercises, use a wide variety of isolation sets, etc.

According to research results, the following combination can show good results in bodybuilding for mesomorphs: 30 days of intense exercise, then 15 days of light training.

Such a system will help to increase strength indicators, as well as build muscle mass, and prepare the body to work with new weight.

If your goal is to build muscles, then you should reduce aerobic exercise, but do not eliminate it completely. For example, running long distances can have the completely opposite effect. However, for some mesomorphs, sprinting can be a great way to simultaneously develop the hips and calves.

In fact, mesomorphs need to run 2-3 times a week, spending 25-35 minutes on training. This is exactly the time that will help you in the fight against fat deposits. It is extremely important to maintain the functioning of the heart muscle under all loads. You can read how this is done and why it is needed.

Aerobic exercise

If your goal is to increase muscle mass, then you should be very careful with the choice of aerobic exercises. Each of them, as you understand, has a fat burning effect in different ways. One will help you lose excess weight, and the other will be aimed at reducing overall body weight.

As a mesomorph, you should generally reduce your aerobic exercise and cardio exercise to a minimum. Although, it is not uncommon to find a mesomorph who combines both aerobics and bodybuilding.

It would be preferable to use an exercise bike or step platform. About 2-3 times a week, half an hour per workout.

A typical mistake of beginners with a mesomorphic type is to give their all in training, as endomorphs do. The fact is that it is very easy for a mesomorph to get sculpted muscles; he does not need to use such complex training systems as an endomorph.

But there is another side to the coin - muscle mass. If you pay a lot of attention to cardio and increase the duration of training, then the mesomorph’s body will not be able to fully recover for the next session.

This approach is fundamentally wrong. The intensity of the load in bodybuilding is wonderful, but you always and everywhere need to know the limit so as not to cross the boundary line. And this, as you know, concerns not only the gym.

If an athlete with a mesomorphic body type uses training schemes like an endomorph or an ectomorph, the result can be injury or prolonged muscle stagnation.

Sample training program

Monday.

Bench press on a horizontal bench 5 to 10.
Dumbbell flyes lying on a bench 5 to 12.
Pull-ups on the bar with a wide grip 4 to 8.
Barbell squats 5 to 8.

Tuesday is rest. Wednesday.

Bent-over barbell rows 3 to 9.
Standing overhead barbell press 4 to 8.
Standing dumbbell raises 4 to 8.
Standing biceps curl 4 to 8.
Exercise for biceps with dumbbells 5 to 8.

Thursday - rest. Friday.

French press on a horizontal bench lying 5 to 8.
Dips 3 to 8.
Hyperextensions 4 to 10.
Leg raises on the bar (hanging) 3 to 15.

Saturday and Sunday - rest.

Rules, rules, rules...

Remember - no ondo-types during training. The more often you change the scheme, the better. Don't be afraid to set goals, objectives, and experiments. Beware of something else - muscle addiction, as a result of which muscle stagnation may develop.
Be sure to include “” (aka basic) in your workout. This set will help shape your figure, and the mesomorph body responds well to this type of exercise.
For example, you train your hips. It is imperative to start training with, in order to stretch all muscle fibers. Next up are squats with a barbell. After this, you perform either a leg press, or a hack squat, or a leg extension on a Roman chair. Do the same with the rest of the muscle groups.
When training the hamstrings of your quadriceps, start with straight-legged rows. Finish your workout with some formative exercise (for example, Roman chair leg curls).
For mesomorph lower legs, the most effective exercises can be standing calf raises.
An excellent combination is to train intensely for about 4 weeks, then rest for 1 week while lifting lighter weights.
Monitor your carbohydrate and protein intake. For convenience, you can use an online calculator.
The body of a mesomorph is designed in such a way that it is enough to just add a little protein and fat to your diet, and both strength and mass will immediately increase.

If your strength increases, but your mass remains the same, it’s okay, this is how normal weight gain should occur. There should be no sudden jumps, jerks or weight changes. After all, your goal is not just to be bigger, but also to gain quality muscles. You don't want to look like a big, unwieldy closet, do you?

Diet

Now let's talk about the nutrition of mesomorphs. People with this body type need to eat at least 6 times a day, and the interval between meals should be no more than 2-2,5 hours.

It is advisable to consume mesomorph per day 1,5-2 grams of protein per 1 kg of body weight. However, as statistics show, with an increase in muscle mass, there is a need for a percentage increase in protein. And now you don't need 2 grams, and 2,2-2,4 grams of protein.

Before training, be sure to pay attention to the intake of carbohydrates with a low GCI (glycemic index). This includes potatoes, black bread, pasta.

Due to the long digestion of this type of carbohydrate, the body maintains a stable level of an important hormone - insulin. It is thanks to him that you can get an additional increase in muscle mass, not fat.

Can be consumed directly through 5-20 minutes after the end of the training, a protein shake. Of course, this requires additional expenses and investments, but the result will be visible! In addition, the cocktail will help you recover faster.

As for the daily diet, the percentage is as follows: proteins 35% , carbohydrates 45% , the rest 20% - fats.

Sample diet

1st meal- breakfast.
Ingredients: 1 glass of milk with a bun (you can use juice or tea).

2nd meal.
Ingredients: 2 boiled eggs, 200 g of sea fish, black bread, fruit.

3rd meal- dinner.
Ingredients: 1 bowl of soup, 150 g of meat salad with vegetables, juice.

4th meal- afternoon snack.
Ingredients: bread with butter (or bread with honey), a glass of milk.

5th meal- dinner.
Ingredients: boiled chicken, rice porridge, hard cheese, bun.

6th meal- before bedtime.
1 glass of milk with a bun.

Often mesomorphs can increase their strength indicators, build muscle mass, while maintaining the same body weight. Remember that high-quality, defined muscles are gained much faster when your body fat level is kept below 16% (men) and 22% (women).

Best regards, Georgiy.