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Greetings ladies and gentlemen! Today we are waiting for a theoretical-practical note, and it will be devoted to training programs for each type of physique. We will analyze how to exercise, eat and conduct aerobic activity for people with a certain type of constitution. The article promises to be extremely rich, so let's get started.

So, we sat down, breathed in, rushed!

Body type training program: what, why and why?

I always try to keep track of the wishes of my readers, and therefore from time to time I monitor the articles already available on the draft. So, in the course of it, it was revealed that the most commented note, or rather even the note in which users most actively left their questions, was this one. At the moment, she has collected more than 100 comments, to be honest, the author of these lines himself did not expect such a stir around the seemingly unprepossessing note :), however, you decided otherwise. Therefore, it seemed to me that it would be interesting to write a kind of continuation of it and highlight in detail, both general issues of drawing up training programs for your body type, and private ones - to issue ready-made training schemes that can be immediately applied in your iron-pulling activity.

Actually, let's see what I did.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Three body types: a detailed study of the issue

Body type is the starting point for proper training, nutrition, and aerobic activity. Determining your type and characteristics of the body is very important for the qualitative and quantitative training of muscles. There are tons of tips, workout programs, meal plans, supplementation scattered around the web these days, but usually this information is not worth the price and the exhaust for body composition from it is minimal. This happens because an individual person with his own constitutional and metabolic processes begins to work according to a template scheme that does not take into account his characteristics.

Therefore, if a person wants to start as efficiently as possible, he needs to know himself and first of all decide on the type of physique.

Often, skinny beginners fish out some kind of elite bodybuilder training program and begin to work hard on it. However, after 3-4 months they do not understand why they have not yet become the second Arnold Schwarzenegger. It turns out that everything is simple - the training and nutrition program should be radically different due to their bodily characteristics (anthropometry), metabolic processes (metabolic rate) and training strategies (sets / reps / rest periods).

So, let's try to correctly identify ourselves and understand your body type. It is customary to distinguish three types of male physique. (for women, this grid is more extensive, and we will pay attention to it in the relevant articles)... Let's take a look at each one separately by examining in detail the characteristics of the complexion, nutrition programs and training tips.

# 1. Ectomorph

The second name is "hardgainer" or a skinny guy, or, as evil tongues call them, pimples. More often than not, this body type has a "light build" with small joints and the same muscle mass. The ectomorph has long, thin limbs, viscous muscles, and narrow shoulders. As for the total body weight, then with growth 175-180 see it can be just 55-60 kg.

Typical traits of an ectomorph:

• small bone skeleton (supporting frame);
• flat chest;
• thin neck;
• narrow shoulders;
• skinny buttocks;
• high growth (over 175 cm) ;
• finds it difficult to gain weight;
• has a fast metabolism (fast calorie burning);
• a fast metabolism puts ectomorphs at a higher risk of muscle loss;
• Have relatively normal testosterone / estrogen hormone profiles, but have higher levels of adrenaline and cortisol than other body types
• can easily eat whatever they want and not get fat;
• low percentage of subcutaneous fat.

Ectomorph Training Tips:

• focusing on large muscle groups (legs, back, chest);
• high volume training should be avoided as It can increase the production of oxidants while decreasing androgen levels, leading to more inflammation and greater muscle loss.
• the total number of sets per workout should not exceed 9-12 approaches (when working with multi-joint exercises) and 10-15 (with the inclusion of small muscle groups - press, forearms, arms);
• rest m / u sets 30-60 sec;
• train harder with reps in the range 4-8 ;
• do (squats, bench press, army press, push-ups, deadlifts), in which the rapidly twitching white muscle fibers work, which are responsible for the total volume of the muscles and their density;
• say no to isolation machines;
• the workout should be moderately intense and short (fit into the range of net time 40-45 minutes);
• don't do a lot of cardio;
• the best form of aerobic activity is interval running.

Ectomorph nutrition, tips:

• increase your current daily caloric intake by 500-750 kcal;
• the number of meals should be 5-6 in a day;
• not inclined to store (put aside in stock) certain nutrients and may be deficient in them;
• sports nutrition - weight gainers on simple / complex carbohydrates (Weider MegaMass, Optimum Nutrition Serious Mass);
• to gain weight, you need to consume a large number of calories;
• loses fat easily, so there is no need to do cardio 3-4 once a week;
• meal for 40-60 minutes before bed to prevent muscle breakdown at night.
• to absorb this amount of food, drink 30 minutes before meals 1.5 a glass of water, this will increase the secretion of gastric juice and spur the body to oomyachivanie;
• consume gainers (including homemade ones) 1-2 once a day during training periods to increase the calorie content of the diet;
• include nutritious and high-calorie foods such as nuts in your diet;
• break large portions into several (if unable to digest the current volume of food at a time);
• 50-60% the diet should be complex carbohydrates, 25% squirrel, 15-20% fat;
• drink a lot (0,5-1 liter / day) milk (before 3,5-5% fat content);
• eat foods that you enjoy in moderation, even if they are unhealthy.

Famous ectomorph personalities:

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

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

# 2. Mesomorph

Genetic lucky ones with the perfect muscle building platform. They are characterized by an athletic build and a large, robust "supporting frame". The best body type for bodybuilding. It is quite easy to gain muscle and lose fat mass. The height-weight ratio is in the ideal range X (kg) = height - 100/110.

Typical features of the mesomorph:

• athletic physique (geometric body shape inverted triangle);
• broad shoulders and a strong backside;
• "Symmetrical assembly";
• average height about 170-175 cm;
• sufficiently wide and massive bones;
• good musculature and already its visible outlines;
• good strength indicators (can easily pull up, push up);
• relatively easy set of muscle mass;
• moderately high metabolic rate;
• carbohydrates and fats are used as energy sources, and proteins are used to build new contractile muscle structures;
• body fat (total mass) is recruited more easily than ectomorphs;
• ideal hormone profiles with higher and lower levels of estrogen and cortisol.

Training tips for the mesomorph:

• the body responds well to volumetric strength training, directing the optimal balance of muscle stimulation and fat burning;
• workouts should be intense enough, heavy and relatively long ( 45-60 minutes);
• beginners should not do more 3 exercises for each part of the body 3 once a week;
• medium-high repetitions per set ( 8-12 ) for engaging slowly twitching red fibers;
• one exercise should include 3-4 approach;
• 30-60 sec of rest in m / y sets;
• moderate amount of aerobic activity per week ( 2-3 times);
• The best form of cardio for burning fat is jogging and interval jogging.

Nutrition for the mesomorph, tips:

• 40-45% ; 35-40% lean protein; 25-30% fat;
• it is necessary to maintain an anabolic diet, slightly increasing the daily calorie intake by 350-500 kcal;
• the portion size by volume should be a clenched fist;
• 4-5 meals throughout the day;
• exclusion of favorite and unhealthy foods;
• include sources of healthy fats such as almonds in your diet.
• Selectively low insulin levels allow post-workout lean carbs and protein to close more efficiently;

Notable mesomorph personalities:

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

Such prospects (at its best) can expect a mesomorph when recruiting muscles.

No. 3. Endomorph

Body type with a shorter build, thicker arms and legs. They have an impressive mass with a fairly low growth. They have a massive skeleton (stocky) and strong enough legs. They easily gain fat mass and get rid of it for a long time.

Typical traits of an endomorph:

• loose and round body (often with a belly);
• strong and massive bones (mosles);
• short stature;
• slow metabolism;
• large fat reserves and loss of muscle in fat mass;
• they easily gain both muscle and fat, giving greater preference to the latter;
• quickly store carbohydrates and fats in the depot and use little proteins (have low reserves) for ;
• fast fatigability and weak endurance;
• often suffer from water retention;
• have higher levels of estrogen, cotisole, and circulating insulin, as well as lower levels of testosterone.

Endomorph Training Tips:

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

Nutrition for an endomorph, tips:

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

Notable endomorph personalities:

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

Such prospects (at its best) can expect an endomorph when recruiting muscles.

So, these were the three main body types, and although they are based on when drawing up training programs and nutrition plans, mixed body types still rule the ball.

No. 4. Mixed body type

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

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

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

For example, if you are a mesomorph-endomorph, then you need:

• carry out enhanced aerobic activity to get rid of fat;
• carry out strength training as for the skeleton of a mesomorph;
• eat according to the characteristics of the organism, i.e. how quickly it converts food calories into energy and how quickly it stores them into fat. In other words, if you notice that the body does not hesitate to lay off fat, then you need to eat like an endomorph, otherwise - like a mesomorph.

Conclusion: "purebred" body types are much less common than half-breeds :). Therefore, it is necessary to correctly identify your constitution and take into account both its positive and negative aspects.

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

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

Note:

It is important to understand that mixed types are also not pronounced, i.e. the percentage of ectomorphism may be greater (for example, 68% ) , and mesomorphism is less ( 32% ) .

Conditional example:

• guy, shoulders the same width as the pelvis;
• loose-fitting trousers fit perfectly around the buttocks without a belt;
• has small forearms;
• the body has extra fat and looks round and soft;
• the thumb and middle finger do not touch each other when gripping the wrist;
• weight gains easily but is difficult to lose;
• chest girth is 94-105 cm.

We have such pepper features of three types at once.

As a result, body type (and exercise / nutrition programs) are built according to dominant features and traits, that is, for our case, this is an endomorph ( 50% ) -mesomorph ( 38% ) .

• for endomorph:

Strength training is the main vehicle for improving the muscle-to-fat ratio and helps. Use moderate to heavy weights and light rest for sets and reps. Reduce your calorie intake and eat small and frequent meals. You can train 4-6 once a week using the muscle group separation system (split).

• for mesomorph:

You can do strength training more often and for longer periods, but do it in moderation. Do not do aerobic activity more often. 2-3 once a week for 30-35 minutes.

• low carb whey protein (e.g. Dymatize ISO-100);
• a complex of multivitamins to spur metabolism and improve fat burning processes (e.g. Optimum Nutrition Opti-Men);
• fish oil capsules.

As you can see, based on the main body types, their characteristics and anthropometry, you can easily determine your type of constitution. Most likely, he will not be purebred, and in this case it is necessary to take into account the extreme types and identify dominant traits. (i.e. which type is more prevalent and leading).

Well, now it's time to move from general to specific and consider specific training programs for body types. Or is it better to leave it for later? Moreover, the article has already exceeded the indecent amount of characters, and enough information was given. I don’t hear any objections, so we will do so.

Afterword

Another note has come to an end. Today we have deepened our knowledge of body types and now we know what strategy in training and nutrition should be followed. In the next article, we will start with an analysis of specific training programs that you can take, print and run in practice. In the meantime - bye!

PS. Friends, does your current training program take into account the characteristics of your body?

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

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

With respect and gratitude, Dmitry Protasov.

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