Have you ever wondered why some people have an easier time gaining muscle and losing fat than others? Or why are there people who can eat whatever they want and not gain weight? The answer lies in genetics, and more specifically, the type of body you have.
There are three main body types: ectomorphs, mesomorphs, and endomorphs. Each has physical, metabolic and hormonal characteristics that determine how the body reacts to exercise and diet. Knowing your body type can help you design a training and nutrition plan that’s right for you, and thus optimize your results.
In this article, we are going to focus on mesomorphs, which are those that have privileged genetics for fitness. We are going to explain what a mesomorph is, how to train as a mesomorph, how to eat as a mesomorph and how to take advantage of your mesomorph genetics. If you’re a mesomorph or think you might be, read on and find out how to get the most out of your body.
What is a mesomorph?
Physical Characteristics of Mesomorphs
Mesomorphs are the intermediate body type between ectomorphs and endomorphs. They have an athletic, muscular, and symmetrical physique, with a good ratio between the upper and lower body. Its bone structure is medium and its joints are strong. Her waist is narrow and her abdomen is flat.
Mesomorphs have a great ability to gain muscle and lose fat, as their metabolism is balanced and their insulin sensitivity is high. This means that they can use both carbohydrates and fats as energy sources efficiently, and that they can store excess calories in the form of muscle rather than fat.
Mesomorphs also have a good hormonal response to exercise, as they produce more testosterone and growth hormone, which are the main anabolic hormones. These hormones support muscle development, fat burning, and post-workout recovery.
Advantages and disadvantages of being a mesomorph
Being a mesomorph has many advantages, but also some disadvantages. Let’s see what they are:
- They have an easy way to gain muscle and lose fat, which allows them to have an aesthetic and healthy physique.
- They can adapt to different types of training and diet, as their body is versatile and responds well to stimuli.
- They can progress quickly in the gym, as their strength, endurance, and recovery are high.
- They can practice any sport successfully as they have good coordination, speed, and power.
- They can be overconfident and neglect their training and diet, thinking that their genetics are going to save them from everything.
- They can fall into monotony and boredom, as they don’t need to vary their routine much to get results.
- They may develop an arrogant and competitive attitude, believing themselves superior to others because of their physique.
- They may have health problems if they abuse supplements or doping substances, thinking that this will further improve their performance.
How to Tell if You’re a Mesomorph
There’s no exact way to tell if you’re a mesomorph, as each person is unique and can have traits from all three body types. However, there are some signs that may indicate that you have a mesomorphic tendency. These are:
- You’ve had an athletic and muscular physique since you were young, without having exercised much or taken care of your diet.
- You gain muscle and lose fat easily, without having to make big changes to your training or diet.
- You recover quickly from exercise sessions and don’t usually have soreness or injuries.
- You can eat whatever you want without gaining weight or losing muscle, as long as you don’t overdo it.
- You’re comfortable with any type of workout and diet, and you don’t notice much difference in your performance or appearance.
If you identify with most of these signs, there’s a good chance you’re a mesomorph or at least have a good chunk of mesomorphism in your genetics. In that case, congratulations, because you have many advantages to achieve your fitness goals. But don’t be complacent, because you also have to work hard and be consistent to maintain and improve your physique.
How to train as a mesomorph
What type of training is best suited for mesomorphs
Mesomorphs can adapt to any type of training, but there are some that can benefit them more than others. These are:
- Strength Training: Mesomorphs have a great ability to develop their muscle mass, so strength training is the most suitable for them. Strength training involves lifting heavy weights with few repetitions and long rests between sets. This type of training stimulates the production of anabolic hormones, increases bone density, and improves muscle quality. Mesomorphs can train 3 to 5 times a week, focusing on core exercises such as squats, deadlifts, pull-ups, presses, and rows. They may also include some isolation exercises to work the smaller muscles and shape them.
- High-intensity training: Mesomorphs can also benefit from high-intensity training, which involves performing exercises at a fast pace and with little to no rest in between. This type of training increases caloric expenditure, improves cardiovascular fitness, and accelerates metabolism. Mesomorphs can do high-intensity training 1 to 3 times a week, alternating it with strength training. Some examples of high-intensity training are HIIT, circuit, crossfit, or tabata.
- Flexibility Training: Mesomorphs should not forget about flexibility training, which consists of stretching and mobilizing joints. This type of training prevents injury, improves posture and range of motion, and reduces stress. Mesomorphs can do flexibility training every day, at the end of their exercise session or at another time of the day. Examples of flexibility training include yoga, pilates, or tai chi.
What intensity and frequency to use if you’re mesomorph
The intensity and frequency of training depend on several factors, such as experience level, goal, time availability, and recovery. However, there are some general guidelines that mesomorphs can follow to optimize their results. These are:
- Intensity: Mesomorphs must train with a high intensity, that is, with a level of effort that makes them feel that they are working hard, but without reaching muscle failure. This involves choosing a weight that allows them to follow to optimize their results. These are: – Frequency: Mesomorphs should train with a moderate frequency, that is, with a number of sessions per week that allows them to recover properly and avoid overtraining. This involves training 3 to 6 times a week, depending on the type of training, duration, intensity, and goal. Mesomorphs can divide their workout into different body parts, such as: chest and triceps, back and biceps, legs and shoulders, or do a full-body workout. They can also vary the type of training from time to time, to avoid stagnation and monotony.Mesomorph Exercises: Volume, Intensity, and FrequencyThe exercises that mesomorphs should perform are those that allow them to work the whole body in a balanced way, with a focus on the development of strength and muscle hypertrophy. Here are some examples of exercises that mesomorphs can include in their routine:
- Squats: It is the exercise par excellence for working the legs, especially the quadriceps, glutes and hamstrings. It also involves the core and lower back. Mesomorphs can do barbell squats, dumbbell squats, kettlebell squats, or bodyweight squats. Ideally, you should do 3 to 5 sets of 6 to 12 repetitions, with an intensity of 70% to 85% of the 1RM (the maximum weight that can be lifted once).
- Deadlifts: It is the most complete exercise to work the posterior chain, i.e. the muscles of the back, glutes, hamstrings and calves. It also recruits the core, arms, and shoulders. Mesomorphs can deadlifts with barbells, dumbbells, kettlebells, or body weight. Ideally, you should do 3 to 5 sets of 6 to 12 repetitions, with an intensity of 70% to 85% of the 1RM.
- Dominated: It is the most effective exercise for working the back, especially the lats, trapezius, and rhomboids. It also activates your biceps, forearms, and core. Mesomorphs can do pull-ups with pronated, supinated, neutral, or mixed grip. Ideally, you should do 3 to 5 sets of 6 to 12 repetitions, with an intensity of 70% to 85% of the 1RM. If your body weight isn’t enough, you can add weight with a belt or backpack.
- Bench press: It is the most popular exercise for working the chest, especially the pectorals major and minor. It also involves the triceps, shoulders, and core. Mesomorphs can bench press with barbells, dumbbells, kettlebells, or bodyweight. Ideally, you should do 3 to 5 sets of 6 to 12 repetitions, with an intensity of 70% to 85% of the 1RM.
- Military Press: It is the most complete exercise to work the shoulders, especially the anterior, middle and posterior deltoids. It also involves the triceps, traps, and core. Mesomorphs can do military presses with barbells, dumbbells, kettlebells, or bodyweight. Ideally, you should do 3 to 5 sets of 6 to 12 repetitions, with an intensity of 70% to 85% of the 1RM.
- Biceps Curl: It is the most specific exercise to work the biceps, which are the muscles responsible for bending the elbow. It also stimulates the forearms and core. Mesomorphs can do barbell biceps curls, dumbbells, kettlebells, or bodyweight curls. Ideally, you should do 3 to 5 sets of 8 to 15 repetitions, with an intensity of 60% to 80% of the 1RM.
- Triceps extensions: It is the most specific exercise to work the triceps, which are the muscles responsible for the extension of the elbow. It also engages the shoulders and core. Mesomorphs can do barbell triceps extensions, dumbbells, kettlebells, or bodyweight extensions. Ideally, you should do 3 to 5 sets of 8 to 15 repetitions, with an intensity of 60% to 80% of the 1RM.
- Vary your training: Mesomorphs can fall into rutting and boredom if they always do the same thing. Therefore, it is important that you vary your training from time to time, changing the exercises, repetitions, rests, intensity, volume or type of training. This way, they will maintain their motivation, progress and health.
- Train your whole body: Mesomorphs may be tempted to focus only on the muscles they like the most or look the most, such as the chest, arms, or abs. However, this can lead to muscle imbalances, injuries, and disharmonious aesthetics. That’s why it’s important that they train the whole body in a balanced way, giving equal importance to the large and small muscles, the front and back, and the upper and lower muscles.
- Get plenty of rest: Mesomorphs may think that the more they train, the better. But this is not true, as rest is just as important as exercise for muscle building, fat burning, and recovery. That’s why it’s important for mesomorphs to get plenty of rest between sessions, between sets, and between exercises, and to get at least 7 hours of sleep per night. Thus, they will avoid overtraining, stress, and stagnation.
- Accept your body: Mesomorphs may have a distorted body image, and think they are too fat, too skinny, too muscular, or too little. This can lead to low self-esteem, chronic dissatisfaction, and an obsession with the physique. Therefore, it is important for mesomorphs to accept their body as it is, and to know how to value its qualities and defects. This way, they will be able to enjoy their body and their life.
- Use your body: Mesomorphs have a body that allows them to do many things, both in sports and personally. Therefore, it is important that mesomorphs use their bodies, and that they put it at the service of their passions, their hobbies, their goals and their dreams. In this way, they will be able to squeeze the most out of their potential and happiness.
- Share your body: Mesomorphs have a body that can attract many people, both of the opposite sex and of the same sex. Therefore, it is important for mesomorphs to share their bodies, and to offer them with generosity, respect, and love to those who love and value them. Thus, they will be able to live enriching and satisfying experiences.
- Chris Hemsworth: The actor who plays Thor in the Marvel universe has a mesomorphic body, with great muscle mass and low body fat.
- Jennifer Lopez: The singer and actress has a mesomorphic body, with pronounced curves and good muscle definition.
- Usain Bolt: The fastest athlete in the world has a mesomorphic body, with powerful legs and a narrow waist.
- Beyoncé: The pop diva has a mesomorphic body, with a generous chest, wide hips and six-pack abs.
- Dwayne Johnson: The actor and former wrestler known as The Rock has a mesomorphic body, with huge muscles and minimal fat.
- Strength Sports: Mesomorphs have a great ability to develop their strength and muscle mass, so strength sports are the most suitable for them. Some examples of strength sports are weightlifting, weightlifting, powerlifting or strongman.
- Speed Sports: Mesomorphs also have a good ability to generate speed and explosiveness, so speed sports are best suited for them. Examples of speed sports include track and field, cycling, skating, or bobsleigh.
- Contact Sports: Mesomorphs have good impact resistance and good aggressiveness, so contact sports are most appropriate for them. Examples of contact sports include boxing, martial arts, rugby, or American football.
- Protein: Protein is the most important nutrient for muscle development, recovery, and satiety. Mesomorphs can have a protein shake after training, to facilitate protein synthesis and muscle fiber repair. They can also have a protein shake between meals, to increase their protein intake and prevent catabolism. Mesomorphs can choose the type of protein they like best, such as whey, casein, egg, or plant-based.
- Creatine: Creatine is a compound found naturally in muscle that helps produce energy for muscle contractions. Mesomorphs can take creatine before or after training to increase their strength, power, muscle volume, and endurance. Mesomorphs can take about 5 grams of creatine a day, without the need for a loading or resting phase.
- Caffeine: Caffeine is a stimulant found naturally in coffee, tea, chocolate, or energy drinks. Mesomorphs can drink caffeine before training, to improve their concentration, motivation, performance, and fat burning. Mesomorphs can take about 200 milligrams of caffeine a day, avoiding taking it in the afternoon or evening, so as not to disturb their sleep.
- Risk of Injury: Mesomorphs may have a higher risk of injury, as they tend to train with high intensity, heavy weights and little rest. This can lead to excess stress on muscles, tendons, ligaments, and joints, and cause inflammation, tears, tears, or fractures. To prevent injury, mesomorphs should warm up well before training, stretch after training, use correct technique, vary their training, and get enough rest.
- Risk of overtraining: Mesomorphs may be at a higher risk of overtraining, as they tend to train very frequently, with a lot of duration, and with little recovery. This can lead to an imbalance between stress and adaptation, and cause fatigue, insomnia, irritability, loss of appetite, decreased performance or sex drive, or immunosuppression. To avoid overtraining, mesomorphs need to listen to their body, adjust their training to their level, follow a proper diet, hydrate well, and sleep at least 7 hours a night.
- Risk of Eating Disorders: Mesomorphs may be at a higher risk for eating disorders, as they often have a great deal of concern about their physique, weight, and body fat. This can lead them to follow extreme, restrictive, or unbalanced diets, skip meals, binge eat, vomit, use laxatives, or abuse supplements. To prevent eating disorders, mesomorphs must have a healthy relationship with food, eat in a varied, balanced and sufficient way, not obsess over calories or macronutrients, and consult a professional if they have any problems.