How to determine who you are - ectomorph, mesomorph or endomorph: test. Body types, figures of men and women - ectomorph, mesomorph, endomorph: distinctive features, photo. The myth of the theory of body types. ectomorph, mesomorph, endomorph

Understanding your body type at the initial stage is difficult. So you can always go back to the basics. Today we will study what types there are, which should help you classify your body to one type or another and choose the right path for training and nutrition.

Mesomorph.
Muscular body that stands out even without strength training, broad shoulders, narrow waist, normal amount of fat. A prominent representative of the school of bodybuilding and, accordingly, this type of physique is Arnold Schwarzenegger.

Mesomorphs train very hard, because the result is not long in coming. In fact, it comes very quickly. Accordingly, feeling a quick result, such a person is chasing the perfection of form with each workout.

It just so happened that in nature there are very few "pure" mesomorphs. Scientists distinguish mixed somatotypes: ecto-mesomorphs and endo-mesomorphs. Accordingly, these body types include certain features from different types, forming something averaged between them.

The work of actors is associated with constant self-improvement and sometimes changing their body to the stage of unrecognizability. Mark Wahlberg - being at the age of 22-25 years old was a real ectomorph. A lean, not muscular boy, but hard training and nutrition led him to the covers of fashion magazines. In the photo on the right, Wahlberg already resembles an endo-mesomorph rather than an ectomorph. Mass pret, what to say.

Training and nutrition for the mesomorph. The mesomorph must work hard in training no less than others, otherwise progress may freeze. Training is optimal for gaining muscle mass. A mesomorph can try different types of training - from strength training for 6-8 repetitions to 12-15 or more for pumping. In any case, the quality depends on the athlete himself, and there are a lot of training programs. It is easier for a mesomorph to choose something for himself, since the body responds to almost any training. Since the mesomorph has an excellent metabolism, he can afford to lean on carbohydrates, but at the same time he must monitor fats.
Mesomorph or not? There are opinions that it is possible to determine the type of physique by measuring the thickness of the bone at the level of the wrist. For this we need a measuring tape. For a man over 21 years old - a girth of 18-20 cm - a mesomorphic body type. Less than 18 is an ectomorph, more than 20 is an endomorph. But everything is relative - and you should remember this.

Ectomorph.
Perhaps the most common body type. Lean, low to moderate fitness and strength, no or very low, narrow bones.

Do not be discouraged if you now find yourself an ectomorph. So what? Not everything is so bad and amenable to change. Of course, if your plans are to gain mass like Phil Heath or Jay Cutler, then you won’t go far on idling and regular nutrition. But to look decent and have good muscle mass - you can do it, believe me. For example, Jason Statham. In different years of his life, he possessed and continues to possess an inspiring mass, although by nature he is an ectomorph.

Ectomorph training and nutrition. The most key element of training an ectomorph is that he needs to limit his aerobic activity. Cardio will burn even more calories, and an ectomorph needs an excess of them. Since people with this type of physique have a “frantic” metabolism that works like an oven - it burns everything that you don’t throw. Ectomorphs should be trained using basic exercises. Since its goal is to build muscle mass, the relief will be tightened due to the rapid metabolism. As for nutrition, it is important for an ectomorph to follow a high-calorie diet. Achieving the ideal diet can only be achieved through constant adjustments. I advise you to act according to the scheme of increasing the amount of carbohydrates with weeks, while it is desirable to focus on complex carbohydrates, despite the ability of the ectomorph body to “burn” everything to the ground. Ectomorphs can ask for help from "Mr Gainer". It will add the missing portion of calories. At least 500-700 calories on top - it will only work for this type of physique. It is advisable to choose a gainer with a minimum sugar content, since there can be no benefit from regular sugar.

Endomorph.
Chunky men for whom gaining muscle mass is baby talk. Mature, strong and muscular. However, not everything is as good as it seems. Endomorphs do not have beautiful and traced muscles, most often it is hidden under a considerable layer of body fat. In addition, endomorphs have a slow metabolism. An example of an endomorph is the famous actor Jonna Hill.

Training and nutrition for the endomorph. Unlike previous body types, the endomorph has an excess of body fat, so its goal is to maintain a high metabolism. And it will be possible to disperse it with the help of training with a large number of repetitions, in combination with aerobic exercise. In this case, it is not necessary to choose a run. All types of aerobic exercise are allowed - brisk walking, swimming, sports games, skipping rope. The goal is to speed up the metabolism and keep it at a high level. As soon as the endomorph slows down, the progress stops and, as a result, regression begins. An endomorph can gain fat mass, as well as muscle mass, in no time, so you need to follow nutrition no less than training. You won’t have to limit yourself in everything, but you will have to forget about sweets (simple carbohydrates) and excessive fat intake. The most working scheme for endomorph weight loss is a gradual reduction in the amount of carbohydrates per day. Let's say today we will not eat carbohydrates after 19.00, tomorrow after 18.00, and so on until the end of lunch. This gradual reduction in carbohydrates will lead to a clear decrease in overall mass and body mass and will most likely allow you to see the muscles that have been hiding under the fat for so long. If you know you're going to stick with your diet, then whey protein and BCAA supplements will come in very handy as they protect your muscles from breakdown during grueling cardio workouts.

Have you ever wondered why someone comes to the gym and manages to build a beautiful body in 1-2 years, and someone even after 3 years looks like they didn’t work out. Of course, this is a complex question and it is very difficult to answer it unequivocally, because objectively there are a large number of factors responsible for the final result.

For example, the system and conditions of training, nutrition of an athlete, internal motivational aspirations, etc., however, the main factor in building muscles is a person’s genetics, and specifically, his body type (somatotype. In the event that you are thin by nature, this does not mean that you cannot build a muscular body, the only thing is that you will have to spend much more time on it than people with better genetics.

Somatotype: what is it and what is its role in building the training process?

There are three somatotypes in total:

* ectomorph.
* mesomorph.
* endomorph.

So, your success in bodybuilding largely depends on which of these three types you belong to.

The human somatotype is amenable to change, that is, nature can be "Deceived", you just need to know how to do it and give yourself a certain time frame for transformation.

Determining the type of addition is primarily important in that it depends on which path in achieving your goal, you step further. After all, you can immediately start doing the wrong thing (without knowing the basics of body physiology, choose the wrong type of training and nutrition) and follow it for a very long time without seeing the end of the road.

That is, you can give all your best in training, but not get tangible results, since you need to optimize the training for a specific somatotype. To determine belonging and somehow classify your constitution, you need to know the characteristic, inherent only in this somatotype.

* ectomorph.

Wrist circumference under the bone: less than 17.5 cm (height from 160 cm. The circumference of the wrist is proportional to the circumference of the ankle. The circumference of the chest, waist and hips is approximately the same. The profile of the "H" figure. Thin, long arms and legs, narrow shoulders and chest. Low body fat, fast metabolism, high stamina.

* mesomorph.

Underwired wrist: 17.5 to 20 cm (height from 160 cm. Ankle circumference slightly larger than wrist circumference. Bust circumference significantly larger than hip and waist circumference. V-shaped profile. Broad shoulders and chest, average subcutaneous fat, fast metabolism.High ability in strength exercises.

* endomorph.

Wrist circumference at the bone: more than 19 cm (height from 160 cm. Ankle circumference is much larger than the circumference of the wrist. Waist circumference is greater than the circumference of the hips and chest. Profile of the "O" figure. Large joints (wide bone. Characterized by spherical shapes (smooth, round body contours They have short arms and legs, wide waist and hips, slow metabolism, excessive fat deposition.

Body types, detailed discussion.

* ectomorph.

This type is not distinguished by muscularity and good strength indicators. In these people, not only fat, but also muscles are mostly not visible. I usually call traditional ectomorphs skinny. Gaining muscle mass for them is a rather difficult task, although quite feasible. Stopping the training process and poor nutrition can result in the loss of hard-gained muscle mass.

The training and nutrition strategy can be described as follows: short, high-intensity training (50-60 minutes, 3 times a week) with medium weights (8-10 reps), minimal cardio loads. Enhanced nutrition with increased calorie content and a protein content of 1.5 grams per kilogram of body weight and a large amount of complex carbohydrates.

One of the outstanding athletes - ectomorphs - Frank Zane. With his dimensions: height 177 cm and weight 90 kg, he was awarded the title "Mr. Olympia", and three times.

* mesomorph.

This type of addition is ideal for bodybuilding. Athletes in this category are athletic by nature and I must say that they are genetically lucky. Although, of course, one cannot do without proper work on oneself and proper nutrition - if these principles are neglected, then the best genetics can easily be ruined.

The training and nutrition strategy can be described as follows: any type of training works, it is only important to train smart and visit the gym 3-4 times a week (from 60 to 90 minutes. In nutrition, you should adhere to the general principles of gaining muscle mass and maintain a protein intake of about 1 , 5-2 grams per kilogram of weight.Cardio loads - moderate (20-30 minutes), with a certain frequency.

A striking example of a mesomorph is the six-time winner of the title "Mr. Olympia", Dorian Yates. Do you know this one?

* endomorph.

This is the most common somatotype that most men have. It is characterized by a tendency to be overweight (quick fat gain), a slow metabolism, and a barrel-shaped body.

The training and nutrition strategy can be described as follows: work with multi-joint, basic exercises with a large number of repetitions (from 10), 3 workouts per week, increased water intake (from 1.5 liters per workout), high-protein diet with a moderate content of carbohydrates. Careful selection of the diet of products, a significant restriction of carbohydrate intake, it is better to refuse simple ones altogether. Constant cardio loads are recommended (from 30 minutes to an hour), 3-4 times a week.

A striking example of an endomorph is Markus Ruhl.

Thus, if you involve science, that is, even a specially developed seven-point system that allows you to more accurately classify a person's somatotype depending on the content of one or another component in the general structure of addition. The first digit estimates the proportion of endomorph components, the second - mesomorph, the third - ectomorph. Confused? Then here is a concrete example.

The following numbers correspond to a pure endomorph: "7-1-1: endomorph - 7; mesomorph - 1; ectomorph - 1. The first digit (7) is the largest contribution to one of the three components. The principle works similarly with other types.

So, we have considered the extreme body types of a person, but it is worth saying that this is just a theory, in practice - "Pure" somatotypes (with 100% signs) are extremely rare. Usually, according to some indicator (for example, the girth of the hand), you belong to one - the ectomorph, and according to the girth of the chest to the other - the mesomorph. This should be borne in mind and deduce some kind of average addition type, which occupies an intermediate position between these 3.

For example, if someone easily builds up muscles, but at the same time has a tendency to gain fat, that is, there are muscles, but they are recessed into the fat layer. This type can be attributed to an endomesomorph with a scale of "5-6-1" and includes: wrestlers - heavyweights, rugby players, shot putters, etc. So, I think the general principle of the seven-point system is clear.

It is also worth saying that this classification is relevant for those who do not play sports, and also - this is not the ultimate truth, that is, you can bring your body to the structure you need, the main thing would be desire.

In general, in order to correctly determine your somatotype, it is best to plunge into the past, or rather into childhood (photos to help you) and remember the tendencies of your body, by the latter I mean the ability to gain or lose weight. What were you like as a child - a well-fed, strong man or a painfully thin child?

So, since we see that the boundaries between different types of constitution are very blurred, then try to roughly determine your body type based on the past, adjusted for the present.

* get a gym membership and take a couple of consultations from a trainer located there.
* train with medium and large weights.
* learn and work with both basic/multi-joint (bench press, deadlift, squat, pull-up) exercises with free weights and isolation exercises.
* "Don't Drive" - ​​training is intense, but not long (60-80 minutes is enough).
* follow the execution technique and avoid all sorts of injuries.
* Say "no" to long-term illnesses.
* make and stick to your plan (food ration, specific meal times) of food.
* Consume vitamin complexes.
* drink water - up to 2/2.5 liters per day.
* no - to stress, yes - to positive emotions!

So, usually you have the right to count on the following minimum indicators in the growth of muscle mass for six months:

* age 18-25:

Ectomorph - 4 kg mesomorph - 6 kg endomorph - 7.2 kg * age 26-35 years: ectomorph - 3.5 kg mesomorph - 5.5 kg endomorph - 6 kg.

What type are you? No, we're not talking about how you look on a date. What is your build type? Are you skinny, fat or muscular? Low, medium, long? Do you have broad shoulders or are you pear-shaped? Whatever your...

Whether you're an ectomorph or an endomorph, it's easier to change than you think.

By Bob Wolff & Bill Geiger. Muscle&Fitness, February 1995.

What type are you? No, we're not talking about how you look on a date. What is your build type? Are you skinny, fat or muscular? Low, medium, long? Do you have broad shoulders or are you pear-shaped? Whatever your body type, your genetic disadvantages and advantages are clearly defined and cannot be avoided.

In fact, physiologists define three main body types. And since the characteristics of each of them are known, with the right diet and training system, you can noticeably change your body.

Yes, of course, it would be much easier to swing if we were all mesomorphs, people from the country of fast-growing muscle mass. Unfortunately, it is not. But there is no need to despair! Any of us, regardless of physique, can have an attractive, muscular body, if only we follow certain training rules.

Looking at today's professional champions, it's hard to believe that they are not all natural mesomorphs. Guys like Flex Wheeler and Lee Labrada have broken through their ectomorphic barrier and become massive champions.

You too can change your body. But the rules of the iron game differ depending on your build. A lean athlete with little body fat should not train like an endomorph, no way! Your training style should reflect your physiological personality, learn and train mindfully.

The three main body types are: endomorph, ectomorph and mesomorph. You most likely have strongly pronounced features of one of these types and in some places the features of the other two are visible. As you will soon see, creating your new body and changing your physique is much easier than you might expect and much more interesting than you might think.

If you are new to bodybuilding, take the time to learn how to perform the exercises correctly and safely. Work systematically, increasing the intensity of your workouts. More experienced athletes will only need to adjust their training program in accordance with the rules. And be sure to check with your doctor.

[as my coach said, slapping his round stomach: “And most importantly - more vegetables and fruits”]

Addition type	ECTOMORPH	MESOMORPH	ENDOMORPH
Its characteristics	Narrow-boned and dry, low levels of subcutaneous fat and muscle mass. Overcomes the greatest difficulties in gaining muscle mass and volume.	Genetically gifted type, the best potential for bodybuilding. Naturally strong and muscular. Long torso, voluminous chest, good ratio of shoulder width to waist.	Large, large-boned structure, slow metabolism, Weight gain is not a problem, but it is very difficult to drive fat. Prone to accumulation of fat, this hides the muscles.
Frequency / periodicity	Use a separate training system - work out 1-2 parts of the body in each workout. Train each body part once a week. Rest well between workouts, never train if the working part of the body has not yet moved away from previous sessions. Change your workout plan at least once a month. Increase the load from workout to workout. This could mean more weight, more sets and more reps. Workouts should be hard but short.	Responds well to training with both heavy, basic and formative exercises. The wider the variation in training schemes, the better the results will be. Intersperse three to four weeks of high-intensity training with several weeks of low-intensity training to stimulate growth and avoid "burnout."	Needs frequent training, especially aerobic. Choose 3-5 effective exercises for each muscle group and do 2-3 of them every workout. Train your abs at the beginning of your workout. For the first few months of training, work on all muscle groups every workout, then use splits. Your goal is to boost your metabolism and burn fat. Every second or third workout, change the scheme of work. Do not be afraid to experiment in your classes, often try something new.
Sets and Reps	Use heavy basic movements in training to thoroughly work out the muscles. Avoid isolating or forced repetitions. Keep the number of repetitions in the range of 5-10. Do 6-8 sets for each body part. Don't overtrain, it will slow down your gains. If the increase in strength or mass is slow, try this technique: ten sets of ten times one exercise for each part of the body. But don't work this pattern more than once every eight weeks.	Use a combination of basic exercises performed at a fast pace with isolation and shaping exercises. The number of repetitions should be in the range of 8-12 for most parts of the body. The total number of sets for the quads, hamstrings, and calves should be between six and twenty-five. You have a genetic advantage in training, just be careful not to overtrain, avoiding the principle of "the more the better."	Every workout should be high intensity, sacrifice the pounds on the bar for minimal rest between sets. Don't do more than eight sets per muscle group. Use moderate weights. Avoid heavy weights and low reps. The number of repetitions in the range of 9-12 for the upper body and 12-25 times for the legs and calves.
Intensity	Focus on lifting heavy weights to increase intensity rather than shortening rest between sets. Rest at least a minute between sets. Rest at least five minutes between different parts of the body. Incorporate forced reps, supersets, tri-sets, and other ways to increase intensity from time to time, but don't obsess over them.	Do not let the body get used to and relax, changing the intensity due to the number of approaches, repetitions, weights and rest. Be sure to include light, medium and heavy days in your training schedule. Combine slow full-range reps with fast reps. Regularly include special techniques in your workouts: partial reps, forced reps, reverse pyramids, combination sets, etc.	Keep the intensity high, pause between sets should be no more than 60 seconds. Use the principles of increasing intensity - burning, isometrics, supersets, tri-sets and giant sets - to get the maximum shape and muscle development. Decreasing sets (when you lower the load by completing a set to failure and continue on) is a good way to increase intensity, use it on the last set of each exercise.
Recovery	“Long recovery periods” means more rest days. Due to the high metabolism, sleep at least eight hours every day. If possible, take an hour's nap in the middle of the day. Never train if you are very tired or not fully recovered.	You won't be able to fully utilize your benefits if you don't recover. Sleep 7.5-9 hours every night. Never train an incompletely recovered body part. If you feel exhausted, skip one day of training.	Train more intensely, but between workouts on the same body part should be at least 48 hours. Since your metabolism is low, you don't need to sleep a lot, 7.5 hours a night is enough.
Aerobics	Do not lean on aerobics - no more than three times a week. Too much aerobics will slow progress. Good aerobic options are a stationary bike, a treadmill, and walking. Monitor your heart rate while exercising. The lowest value should be for no more than 20 minutes of training. To calculate your heart rate range, subtract your age from 220 and multiply by 0.6 and 0.8.	To maximize progress, do not do more than three aerobic workouts per week for 20-30 minutes (five minutes warm-up, 15-20 minutes work, five minutes cool down). Keep your heart rate at about the middle of the working range. Limit jogging, three times a week for three kilometers, even if you do not do other aerobics. Some people like sprinting, it keeps the legs and heart toned.	Aerobics is the key to looking good. Use low-impact or non-impact aerobics such as walking, a stationary bike, a treadmill, or “stairs” to reduce stress on your joints. Perform aerobic workouts three, or better, five times a week, for 20 minutes, five minutes for warming up and five minutes for cooling down. Keep the heart rate at the upper limit of the working pulse range.
Thoughts on nutrition	The choice of the right diet and additional drugs is very critical. Eat 5-7 times a day (including weight gainers) in small portions, every 2.5-3 hours. The daily norm of protein should be 2.5-3.5 grams per kilogram of body weight. The norms of the daily diet are 25-30% protein, about 50% carbohydrates and 20-25% fat. Drink a glass of protein an hour and a half before bedtime. Increase your daily intake of complex carbohydrates and fiber and reduce the amount of simple sugars. Eat slow-burning carbohydrate foods - beans, corn, oatmeal, pasta. Add good vitamin and mineral complexes to your diet.	The daily protein consumption is 2.5 grams per kilogram of body weight. The daily calorie intake from carbohydrates is relatively high - 60% of the total. Choose to eat vegetables, rice, beans, pasta. Limit fats - 10-20%, no more. Eat enough lean protein foods - skinless chicken, turkey, egg whites, lean beef, fish.	Maintain a low fat intake. Eat a variety of lean foods. Choose fat-free dairy products. Avoid eating late at night and before bed. Eat small meals to maintain normal sugar levels, appetite and metabolism. Keep track of your daily calorie intake. Eat slowly and only when you are very hungry. Avoid sugary sodas and alcohol.
Life style	Try to avoid stress and learn to relax - yoga, meditation, etc. The release of cortisol caused by stress slows progress. Minimize activities that require a lot of energy. In everything you do, remember to use energy. Drink at least 2.5 liters of water per day.	Don't try to do too much too fast, it leads to injury, overtraining and burnout. Learn to slow down and listen to your body. Gains in results will be constant year after year if you are patient and stick to the rules. Be patient but persistent. Drink 2.5 liters of water per day.	Be sure to engage in various aerobic sports: hiking, cycling, swimming, martial arts. Aerobic activities should be every day. Make time for rest and relaxation. Drink plenty of water - 2.5 liters per day.

When playing sports, and bodybuilding in particular, it is very important to know your body type: mesomorph, endomorph, ectomorph or mixed. Depending on it, a training program and a nutrition system should be built. Only by considering these features, you can achieve good results in building your body.

The concept of human somatotype

A somatotype is a type of constitution of the human body, which is characterized by certain features of the development of its skeleton, muscles, as well as subcutaneous adipose tissue, genetically determined by the peculiarity of the metabolic processes occurring in the body.

The founder of the somatotyping system, W. Sheldon, proposed the main body types: ectomorph, mesomorph, endomorph. The proposed theory of the main somatotypes of the human body is based on the anthropometric measurements carried out using photographic techniques.

The concepts of "mesomorph", "endomorph", "ectomorph" were borrowed from embryology and correspond to the names of the germ layers:

• endoderm - inner leaf;
• mesoderm - middle leaf;
• ectoderm - outer leaf.

According to the theory of development of the embryo, the endoderm gives rise to the development of internal organs, the mesoderm - muscles, bones and blood vessels, the ectoderm - the hairline, nails, nervous system and brain. W. Sheldon singled out seventeen measurements, which were calculated on a seven-point scale and described using three main indicators.

Body types according to W. Sheldon

1. Mesomorphic (1-7-1). Type of people with a proportional development of the body, good physical development and mental stability.
2. Endomorphic (7-1-1). People with excessive development of internal organs and overweight due to body fat.
3. Ectomorphic (1-1-7). This type is characterized by poor development of internal organs, low body weight, fragility and refinement.

With the same identification of individual criteria in a person, the physique qualifies as mixed (1-4-4).

General characteristics of the main types of body constitution

Each type of body constitution - ectomorph, mesomorph, endomorph (photo below) - has its own, only inherent features.

Representatives of ectomorphs are energetic and hyperactive, but not strong enough and hardy enough. They are thin, have narrow shoulders and chest, elongated limbs. The neck of representatives of this type is long and thin. Their muscle mass is poorly developed, the articular apparatus is small, the bones are narrow and thin. People belonging to this somatotype, without exhausting themselves with various diets and physical activity, have a weakly expressed layer of subcutaneous fatty tissue. Due to the accelerated metabolism, weight gain and muscle building are a significant problem for them.

Mesomorphs are distinguished by a slender figure. Their osteoarticular apparatus is of medium size, the limbs are proportional to the body. The fat layer is evenly distributed throughout the body. An efficient metabolism allows them to easily build muscle or lose weight when using physical activity.

Endomorphs are characterized by natural strength and endurance, but often they can experience bouts of fatigue. Representatives of this type have a rounded body shape with a predisposition to obesity and excess weight. Wide hips and narrow shoulders, combined with a high waist, make their figure look like a pear. A slow metabolism creates problems when shedding excess body weight.

Advantages and disadvantages of each body type

Whatever somatotype dominates in a person (mesomorph, endomorph, ectomorph), it has its own advantages and disadvantages.

The low muscle mass of ectomorphs is the cause of the flat chest and boyish figure in women. Men of this type, in order to gain muscle mass, must make significant efforts in diet and exercise. Over the years, the metabolism of ectomorphs slows down, which is often the cause of weight gain if diet and exercise are not followed.

Being a mesomorph is very lucky, as representatives of this somatotype can easily lose weight and gain excess weight without making such significant efforts in diet and exercise, unlike other types.

To lose weight and achieve the desired result, endomorphs will have to put in enough effort. Dieting alone will not help them lose weight. To achieve this goal, you also need hard training.

Somatotype and health

Due to the structural features of the body, mesomorph, endomorph, ectomorph have a predisposition to various diseases.

Mesomorphs have a predisposition to diseases of the gastrointestinal tract associated with low acidity, respiratory diseases and lower blood pressure.

Ectomorphs are more likely to suffer from atherosclerosis, liver disease and diabetes, as well as various metabolic disorders.

Endomorphs often have high blood pressure levels and also suffer from gastrointestinal disorders associated with high acidity.

The vast majority of the population does not belong to specific somatotypes; in the constitution of their bodies, ectomorph, mesomorph, endomorph are expressed to varying degrees. How to find out the correspondence of a person's physique to existing somatotypes and not be mistaken? For this, special verification methods, indices and various tests have been developed.

Wrist index

As noted above, only a small percentage of people have a specific type of constitution of his body (mesomorph, endomorph, ectomorph). How to determine body type without delving into atlases and without making calculations? This method was developed by G.A. Solovyov. This technique provides information about the thickness of the bones of the skeleton and is called "Determination of the Solovyov index (wrist)". To do this, you need to measure the circumference of the wrist in its thinnest part.

1. Wrist index in men. Mesomorph, endomorph, ectomorph men have wrist circumferences of 18-20 cm, more than 20 cm, less than 18 cm, respectively.
2. Wrist index in women. Endomorph, mesomorph, ectomorph women have a wrist circumference of more than 17 cm, 15-17 cm, less than 15 cm, respectively.

Body composition testing

In addition to simple testing methods, there are various types of body composition testing to determine the somatotype (mesomorph, endomorph, ectomorph). The test shows the ratio of subcutaneous fat to muscle mass.

The following tests are most often performed:

• Skin fold testing. In different parts of the body, using a caliper, the thickness of the subcutaneous fatty tissue is measured, which is used to calculate body composition.
• Testing a body immersed in water. The technique is based on weighing the human body in the usual way and in water. Residual lung capacity is also determined. Further, using a special formula, the necessary calculations are carried out.
• Electrical resistance test. This method of determination is based on a different level of resistance of body tissues (in particular, adipose tissue and water) to an electric current passing through them.

Having determined the type of constitution (mesomorph, ectomorph, endomorph), girls and boys who want to achieve certain results in improving their own figures are required to follow some rules of physical activity and diet that correspond to their somatotype.

Features of training and diet for ectomorphs

Given the high level of metabolic processes taking place in their body, this type of people should build physical activity in such a way that the amount of calories burned is minimal. The basis of their training should be basic exercises. Each workout is carried out in a power mode for a single basic exercise.

Power loads, an increase in working weight, repetitions and approaches are carried out gradually and in stages. A very important point is the rest between workouts: the body must fully recover. Loads should be intense, but short in time.

The diet should be high-calorie, with frequent meals, high in complex carbohydrates (50-60%) and drink plenty of water (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight.

Features of training and diet for mesomorphs

Since mesomorphs adapt well to all kinds of training programs, in order to achieve a good result, they need frequent changes in the pace of strength exercises, combined with a constant change in the number of repetitions. A good effect is achieved by combining basic exercises at a fast pace with formative ones.

Since muscle growth is not a problem for this type of person, the mesomorph diet must first of all be balanced. The protein content should be about two grams per kilogram of body weight.

Features of training and diet for endomorphs

Since the endomorph easily accumulates fat, the main point is the high frequency of training. The positive effect is achieved when working with small weights and minimal rest between sets. High intensity training is very important.

The endomorph diet should be balanced, but with fewer calories. Fats should make up no more than fifteen percent of the diet, carbohydrates - no more than thirty.

Conclusion

The article discusses important questions about the characteristics of a person's physique: the main somatotypes (mesomorph, endomorph, ectomorph), how to determine the somatotype, the advantages and disadvantages of each body type, the characteristics of training and diet for each. This allows everyone to draw conclusions and decide on the tactics and strategy for developing their own body.

A correct assessment of the constitution of your body (mesomorph, endomorph, ectomorph), as well as the processes occurring in it, will allow you to develop an optimal work plan for its improvement.

Train your body the right way - whether you're an ectomorph, endomorph or mesomorph - and you can outsmart your genes.

When you look at your naked body in the mirror, what do you see? If you are not a genetic mutant, then your body belongs to one of three typical forms.

The idea that the human body is genetically predetermined and belongs to one of three species is not something new. Plato mentioned this in The Republic, which was written around 380 BC. e., and the philosopher XIX century, Friedrich Nietzsche mentioned it in The Antichrist, until psychologist William Sheldon popularized the idea of ​​dividing body types into three categories in the 1940s.

1. Ectomorph: thin and tall, with difficulty building muscle.
2. Endomorph: large body with high fat content, often pear-shaped, easy to store fat.
3. Mesomorph: muscular and well built body, has a high metabolism and sensitive muscle cells.

But what do these words really mean? In general, ectomorphs stay skinny despite an hour at the gym, endomorphs struggle with their digestion, and mesomorphs build muscle with ease. By learning the body shape you were born with, you will be able to better train and eat to maximize your potential and create the body shape you have always dreamed of.

While there are three types, it's important to know that you can't accurately classify yourself as just one.

“Three body types exist, but they can never be seen in their purest form,” says Professor Lars McNaughton of Edge Hill University.

"Each of us has something of an endomorph, a mesomorph and an ectomorph."

There is even a system for scoring what body types you are, the Heath-Carter method, where you are given a score from 1 to 7 for each body type (you can go outside of this range, but usually you will be within these numbers).

“Count your endomorph points first, then your mesomorph and ectomorph points,” McNaughton advises.

"So, for example, 1-7-5 would be a mesectomorph - a tall, muscular person with little fat."

In the Heath-Carter system, a pure mesomorph scores 1-7-1, a pure endomorph scores 7-1-1, and a pure ectomorph scores 1-1-7. However, almost everyone is a mix of these types, so body id will help you determine how you fit into each category.

You can combine the traits of a mesomorph and an endomorph, gaining muscle mass quickly, but gaining weight just as quickly if you relax a little. Or a dream combo: a muscular mesomorph who can shed excess fat quickly after just a few high-intensity interval workouts.

The chart below shows how different athletes relate to the Heath-Carter system. This is a good starting point for identifying your own body.

Whatever your characteristics, you should know that regardless of your body type, anyone can become lean, build a strong muscle frame, or, equally, gain fat mass if they are not careful. It may be difficult for a skinny guy to achieve the same body as Arnold Schwarzenegger, but it is possible.

Below you will find more information on how to determine your own body type or mixture of types, and learn how to adjust your training plan: what you should be doing in the gym and in the kitchen, what you are doing wrong, what exercises are most beneficial for you, and what supplements help you improve your results. At the very least, you'll get a better idea of ​​what shape your body is and how to get the most out of your genetic heritage.

The need for sleep

Whatever your body type, to get the most out of it, you need to focus on your nutrition (more on that below) and recovery, the key to the latter is sleep. The benefits of quality sleep are many.

Most of us associate testosterone and growth hormone with muscle growth. However, they are equally important for fat loss and post-workout recovery. Sleep has a huge impact on how your body produces hormones.

A study at the University of Chicago showed that if you get less than eight hours of sleep every night for a week, testosterone can drop by more than 10%. Testosterone and growth hormone levels are also regulated by the amount of sleep you get during your daily cycle, known as the "circadian rhythm". You should strive to synchronize your circadian rhythm with day and night.

Your sleep can be adversely affected by unusual or extra light at night. A big step you can take to alleviate any sleep problems is to turn off lights and electronic devices at least one hour before you fall asleep.

Ectomorphs

Ectomorphs are great at converting carbs into energy, and your fast metabolism means you burn fat easily. The downside is that you are working to gain mass because your fast twitch muscle fibers are underdeveloped. To become more muscular, you need to keep cardio training to a minimum and focus on intense workouts using compound exercises to maximize growth hormone release. You also need to take in about 3,000 calories per day, including plenty of starchy carbs and whey protein, possibly from supplements.

Are you an ectomorph?

You have the physique of a marathon runner - you are thin but wiry. It’s hard for you to get better even for size, despite the hours spent in the gym.

Why is this happening?

It all has to do with the addition of myonuclear helper cells, or, in simple terms, the number of cells surrounding your muscle fibers and your ability to add them during training. In one study of 66 people, the first 17 "respondents" received a 58% increase in muscle cross-sectional area, while the last 17 received nothing. Unfortunately, ectomorphs tend to be the worst responders.

What can ectomorphs do wrong?

Three days of strength training should be paired with two days of low-intensity cardiovascular training. Effective exercises for an ectomorph include leg pull-ups, bike riding, and abs on an exercise ball. First, warm up on the treadmill. "Ectomorphs often gravitate toward long, slow work, but that's the worst thing they can do," says trainer William Purdue.

“It might also be tempting to include basic bodybuilding exercises like curls in your workout plan, but that's another mistake,” Purdue says. - I often see ectomorphs focus on movements that work specific muscle groups, while big, complex exercises like squats involve more muscle and give you a hormonal boost that helps build muscle. I still use exercises for individual muscle groups, but they only complement the main ones, 80% of the time the large muscle groups should be working.

What should ectomorphs do?

"Complex exercises with reps ranging from eight to twelve and with quite a lot of weight are what you want," Perdue says. “A system like German Volume-appropriate Training (GVT) would be perfect.” Popularized by muscle expert Charles Polikin, GVT consists of ten sets of 10 reps of key exercises such as bench crunches or squats.

And you don't have to live in a gym to build muscle - quite the opposite, in fact. “If you work out four, five days a week, you are speeding up your metabolism too much,” says trainer Hughes. "I tend to limit myself to three workouts a week, cutting my actual workout time after warm-up to 45 minutes or less."

What is?

From a nutritional standpoint, a diet high in calories, carbohydrates, protein, and fat will help you build strong muscles. You should not mistakenly think that you can eat what you like. Rather, it simply means that you should be eating more healthy foods. The good news is that you don't have to avoid carbs like oats, wholemeal bread, and potatoes. The fats found in nuts, seeds, and avocados will also lead to the right results.

“Ectomorphs should respond well to carbohydrates, which will raise blood sugar levels and promote the passage of protein to the muscles,” says trainer Mark Hughes. "Stick to complex carbs like sweet potatoes and brown rice." Aim for at least 2 grams of protein per kilogram of body weight per day, but be careful about increasing this amount.

Ectomorphs with a body fat percentage of 15% should aim for 8g of carbohydrates, 4.3g of protein and 1g of fat per kg of body weight on training days. On rest days, you can reduce the amount of carbohydrates to 7 g. A high-carb diet will stimulate blood sugar levels, helping protein enter the muscles without increasing insulin resistance.

What else?

"It's important for ectomorphs to use supplements properly," says Hughes. "I would suggest taking a carb/protein supplement before and during your workout, and then another immediately after or after a good meal."

Suitable Exercises

The deadlift is your best friend: for people with long arms, this exercise can be quite easy, using the whole body to gain mass. While bench squats and crunches will do wonders for your body, taller ectomorphs may find them difficult. “Your big height can be a problem when trying to get parallel in the squat,” Perdue says. “In such cases, I recommend training with a leg press machine.”

Cheat Sheet for Ectomorphs

Do

• Compound movement workouts.
• Get enough protein.
• Use exercises for individual muscle groups at the end.

Not to do

• Too many exercises for individual muscle groups.
• Too much cardio.
• Ectomorphs must work hard with weights to get a sculpted body.

Endomorphs

Endomorphs are able to save energy, their muscles and fat are concentrated in the lower body. The endomorph is the heaviest body type in terms of weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and removing excess fat from your lower body. Low to moderate intensity cardio will help you shed fat, as will a 1,750-calorie-per-day, high-fiber diet.

Are you an endomorph?

If you're overweight, chances are you're an endomorph, characterized by a relatively high amount of stored fat, a wide waist, and a large bone structure.

Why is this happening?

The good news is that you are the pinnacle of evolution: when food was scarce, natural selection favored people with fat-saving metabolisms. The bad news is that now that there are sofas and milkshakes, those genes have played a bad joke on you. Some experts believe that hereditary factors can have up to 70% influence on your body mass index (BMI).

What can endomorphs do wrong?

First, some good: There is no point in wasting hours on the treadmill. “The first thing I tell people trying to lose weight is to stop long, slow, steady cardiovascular work,” Perdue says. “Then I have them do more interval exercises to get rid of the fat. Splits and jumps on the step are great, but if you have a lot of weight, take care of your joints, they should move slowly but intensely.

And if you're doing crunches a hundred times to try and get away from a lifeline, stop doing it right now. "It's impossible to get rid of fat at any particular point," says Hughes. “You need to lose it all over your body to see results on your waist.”

What should endomorphs do?

While most beginner endomorphs are focused on losing fat through aerobic exercise, we are of the opinion that weight training is better because it continues to burn calories long after the exercise is over. What's more, the calories you consume during your recovery period will help your muscles grow, not fuel your stomach. Therefore, we recommend doing four days a week of hypertrophy training (heavy weight, low reps) along with cardio.

“Combine hypertrophy training—basically building muscle—with rest to get rid of unwanted fat,” Perdue says. - A four-day plan might be something like this: Monday - upper body hypertrophy; Tuesday - lower body exercises such as sprints or sleds; Thursday - hypertrophy of the lower body; and Friday is a rep day for the upper body, but you'll be doing a lot of reps at relatively low weights."

What is?

From a nutritional standpoint, a low-carb diet that still includes oats and brown rice should be supplemented with a high intake of protein and fiber. The nutrients coming from foods like green tea and spinach will help in the fat burning process. You will need to watch what you eat more strictly than people with other body shapes. "Get your carbs from vegetables," Purdue says, "and avoid white bread and rice."

Endomorphs, who have a 15% fat percentage, should consume 2.5 g of carbohydrates, 3.5 g of protein and 1.3 g of fat per kilogram of body weight on training days. Reduce carbs to 2g on rest days. Endomorphs are more susceptible to fat on high carb diets, so start low and only increase carbs when progress stalls.

What else?

"There is evidence that extra weight around the midsection indicates high levels of stress or low ability to cope with stress," Perdue says. “Try to minimize the effects of cortisol, the stress hormone, by getting enough sleep and avoiding overtraining.” And avoid sports drinks. "They're full of carbs," Purdue says, "and they'll raise your blood sugar a lot." And, of course, avoid drinking.

Suitable Exercises

"Get used to using your body," Purdue says. "Work out with your body weight, like the bench press or pull-ups, and use exercises that focus on good technique, like the Turkish get-up."

Endomorph Cheat Sheets

Do

• Train hard.
• Monitor your carbohydrate intake.
• Train your shoulders.

Not to do

• Endless twists.
• Running for hours.
• Drink sports drinks.

Mesomorphs

You have the body type that makes it easiest to gain muscle mass, and you don't tend to store a lot of fat. Mesomorphs may take their athletic accomplishments for granted, which can lead to infrequent exercise and poor nutrition. Maintaining a good physical condition is often combined with the wrong approach to nutrition and training.

Your job is to make the most of your body shape. You need to follow a progressive plan that will make you stronger and more athletic, you will increase your muscle mass without becoming too bulky. To keep you energized for your workouts, you'll need about 2,500 calories per day, which includes plenty of whole grains while limiting your overall fat intake.

Are you a mesomorph?

If yes, then you can easily understand this by envious glances in your direction. Mesomorphs are well-built even without a gym, and their muscles begin to increase as soon as they pick up dumbbells. If this is you, then you have hit the genetic jackpot, otherwise you can change your DNA with the right training.

Why is this happening?

The same studies that are so unflattering for ectomorphs have found many positive results in mesomorphs. While the worst responders in the study mentioned above saw no change in their regulation of myogenin - the key gene responsible for all muscle growth - mesomorphs in the same program showed a 65% spike in them.

What can mesomorphs do wrong?

"Mesomorphs often don't train at full strength," says Hughes. "I usually give them timed workouts to give them goals to increase the intensity of the workout."

What should mesomorphs do?

“I would recommend that mesomorphs take up athletics,” Purdue says. - They can do sprints, boxing and jumping or other plyometrics. They respond well to low sets and power moves. Alternatively, try interval sprints, they speed up metabolism and get rid of fat.

What is?

While the usual rules of FA still apply, the good news is that your body will respond well to any healthy food you eat. "You can eat moderate amounts of carbs," says Hughes. “And try to eat more protein.” On average, mesomorphs need to eat 40% complex carbohydrates, 30% protein and 30% healthy fats. So, for example, a plate of vegetables such as cauliflower and broccoli, fried chicken, and olive oil with whole grain bread would be a staple for this body type.

Mesomorphs, whose body fat percentage is 15%, should consume 6 g of carbohydrates, 4 g of protein and 1.2 g of fat per kg of body weight on training days. On rest days, reduce carbs to 5g. Healthier fats will compensate for the reduction in carbs without risking the insulin sensitivity that can make you store fat.

What else?

“The mesomorph responds well to creatine,” says Hughes. “It helps them recover from sports training and work harder.” You should also consider recovery days. “While the heavy nature of your athletic training minimizes the eccentric part of the exercise that helps prevent muscle soreness, some light exercise on rest days can help warm you up and give you strength.”

Suitable Exercises

“Strength exercises are great for you,” Perdue says. - Try to combine an endurance exercise with a strength exercise that works the same muscles. For example, increase the five reps of the deadlift by another five to finish off the muscle.”

Cheat sheet for mesomorphs

Do

• Train like an athlete.
• Set the time for each workout.
• Set personal records.

Not to do

• Take your body for granted.
• There is everything you like.