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

So, sit down, take a breath, and off we go!

Training program by body type: 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 project. So, during the course of it, it was revealed that the most commented note, or rather, the note in which users most actively left their questions, was this one. On this moment it received more than 100 comments, to be honest, the author of these lines himself did not expect such a stir around the seemingly unsightly note :), however, you decided otherwise. Therefore, it seemed to me that it would be interesting to write some kind of continuation of it and cover in detail how general issues drawing up training programs for your body type, as well as private ones - providing ready-made training schemes that can be immediately applied in your lifting activity.

Actually, let's see what I came up with.

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 body type and characteristics is very important for qualitative and quantitative muscle training. Currently, there are tons of tips scattered around the Internet, training programs, nutrition plans, taking supplements, but usually such information is worthless, and the benefits for body composition from it are minimal. This happens because an individual person, with his own characteristics of complexion 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 effectively as possible, he needs to know himself and first of all decide on his body type.

Often skinny beginners find out some training program of an elite bodybuilder and begin to work hard on it. However, after 3-4 For months they don't understand why they haven't become the next Arnold Schwarzenegger yet. 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 (number of sets/repetitions/rest periods).

So, let's try to properly identify ourselves and understand our body type. It is customary to distinguish three types of male physique (for women this grid is larger, and we will pay attention to it in the relevant articles). Let's look at each individually, studying in detail the characteristics of body composition, nutrition program and training tips.

No. 1. Ectomorph

The second name is “hardgainer” or skinny guy or, as evil tongues call them, pimples. Most often, this body type has a “light build” with small joints and the same muscle mass. An ectomorph has long thin limbs, stretchy muscles, and narrow shoulders. As for total body weight, with growth 175-180 cm it can be as little as 55-60 kg.

Typical ectomorph traits:

small bone frame (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);
fast metabolism exposes ectomorphs to more high risk loss of muscle mass;
have relatively normal testosterone/estrogen hormone profiles, but have more high levels adrenaline and cortisol, in comparison with other body types;
can easily eat whatever they want and not gain fat deposits;
low percentage of subcutaneous fat.

Training tips for ectomorph:

focusing on large muscle groups (legs, back, chest);
High-volume training should be avoided because this can increase the production of oxidants while decreasing androgen levels, leading to more inflammation and more muscle loss;
the total number of sets per workout should not exceed 9-12 approaches (when working with multi-joint exercises) And 10-15 (when small muscle groups are included - abs, forearms, arms);
rest with sets 30-60 sec;
train harder with reps in the range 4-8 ;
do (squats, bench press, military press, push-ups, deadlifts), in which fast-twitch white muscle fibers work, responsible for the total volume of muscles and their density;
say no to isolation machines;
training should be moderately intense and short (within the range of pure time 40-45 minutes);
don't do a lot of cardio;
The best type of aerobic activity is interval running.

Nutrition for an ectomorph, 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 (save as reserves) certain nutrients and may be deficient in them;
sports nutrition – gainers based 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 for 30 minutes before eating 1.5 glass of water, this will increase the secretion gastric juice and will spur the body to hunt;
consume gainers (including homemade ones) 1-2 once a day during training periods to increase calorie intake;
include nutritious and high-calorie foods such as nuts in your diet;
break large portions into several (if you are not able to digest the current amount of food at once);
50-60% The diet should consist of complex carbohydrates, 25% squirrel, 15-20% fats;
drink a lot (0,5-1 liter/day) milk (before 3,5-5% fat content);
Eat foods you enjoy in moderation, even if they are unhealthy.

Famous ectomorphs:

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

Don’t worry about gaining muscle mass; ectomorphs are quite capable of gaining it using correct type training (aerobic/anaerobic) and following an appropriate diet and nutrition plan. In particular, this is what a lean ectomorph might look like when gaining muscle.

No. 2. Mesomorph

Genetically lucky with the perfect platform for building muscle. They are distinguished by an athletic build and a large, durable “load-bearing frame.” Best type physique for bodybuilding. It is quite easy to gain muscle mass and lose fat mass. The height-weight ratio is in the ideal range X (kg) = height – 100/110.

Typical traits of a mesomorph:

athletic build (geometric shape body inverted triangle);
broad shoulders and a strong butt;
“symmetrical assembly”;
average height approx 170-175 cm;
fairly wide and massive bones;
good muscles and already visible outlines;
good strength indicators (can easily do pull-ups, push-ups);
relatively easy set muscle mass;
moderate-high metabolic rate;
carbohydrates and fats are used as energy sources, and proteins are used to build new contractile muscle structures;
the fat layer (total mass) is gained more easily than in ectomorphs;
ideal hormone profiles with higher levels and lower levels of estrogen and cortisol.

Training tips for mesomorph:

the body responds well to volumetric power training, establishing an optimal balance between muscle stimulation and fat burning;
workouts should be fairly intense, hard and relatively long ( 45-60 minutes) ;
beginners should not perform more 3 exercises for every part of the body 3 once a week;
medium-high number of repetitions per set ( 8-12 ) to engage slow-twitch red fibers;
one exercise should include 3-4 approach;
30-60 sec of rest with sets;
moderate amount of aerobic activity per week ( 2-3 times) ;
The best form of cardio for burning fat is jogging and interval running.

Nutrition for mesomorphs, tips:

40-45% ; 35-40% lean protein; 25-30% fats;
it is necessary to maintain an anabolic diet by slightly increasing daily calorie intake by 350-500 kcal;
The serving size in volume should be a clenched fist;
4-5 meals during the day;
exclusion of favorite and unhealthy foods;
Include sources of healthy fats such as almonds in your diet.
selectively low levels insulin allows you to lean on simple carbohydrates and protein after training, closing it more effectively;

Famous mesomorphs:

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

Such prospects (in the very the best option) can expect a mesomorph when gaining muscle.

No. 3. Endomorph

Body type with a shorter build, thick arms and legs. They have an impressive mass with a fairly short stature. They have a massive skeleton (stocky) and are quite strong legs. They gain fat easily and take a long time to get rid of it.

Typical endomorph traits:

loose and round body (usually with a belly);
strong and massive bones (muscles);
short stature;
slow metabolism;
large fat reserves and loss of muscle in fat mass;
easily gain both muscle and fat, giving greater preference to the second;
quickly store carbohydrates and fats in storage and poorly utilize proteins (have low reserves of their storage) For ;
fatigue and poor endurance;
often suffer from water retention;
have higher levels of estrogen, cotizol and circulating insulin, as well as lower levels of testosterone.

Training tips for the endomorph:

the volume of training should be less than that of a mesomorph;
Overtraining for this type can lead to muscle loss, inflammation and increased endomorphic tendencies;
The duration of one lesson should be within 65-75 minutes;
rep range 15+ ;
30-40 seconds of rest per set;
recommended number of approaches 7-9 ;
the weight of the weights must be significant so that it contributes to the transformation of fat into muscle;
moderate-volume training with the mandatory presence of multi-joint movements with an emphasis on the beginning of training will help increase muscle mass while reducing fat mass, helping to shift the metabolic profile to mesomorphic characteristics;
Circuit training works great (when the exercises are performed one after another like a train) for the development of the whole body;
a large amount of all kinds of aerobic activity, and it can be performed both on rest days and immediately after completion of training;
The best types of cardio are running at a fast pace for 30-35 minutes and rowing on the machine.

Nutrition for an endomorph, tips:

The nutritional diet should look like this: carbohydrates 30-35% ; 55-60% lean protein; 10-15% fats;
This is the most expensive (financially) body type because... lean protein makes up the lion's share diet, but it is not cheap;
include whole grains in your diet;
eat plenty of vegetables and fiber (sold in pharmacies, including in the form of bran);
drink up 3 liters of water per day (By 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 period - sweets, sugar);
sports nutrition fat burners – Lipo 6 (Nutrex), Hydroxycat hardcore elite (Muscle Tech); complex of vitamins and minerals – Animal Pak.

Famous endomorph personalities:

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

Such prospects (in the best way) can expect an endomorph when gaining muscle.

So, these were the three main body types, and although they are used as a starting point when drawing up training programs and nutrition plans, they still rule the roost mixed types physique.

No. 4. Mixed body type

If you look at the comments to the article by type of constitution, you will see that the majority of those asking, i.e. readers and visitors of the project have a mixed body type, 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, tips and recommendations for nutrition and training.

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

carry out increased aerobic activity to get rid of fat;
conduct strength training as for the backbone of a mesomorph;
eat taking into account the characteristics of the body, i.e. how quickly it converts food calories into energy and at what speed it stores them as fat. In other words, if you notice that the body does not disdain to put aside 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 more visual about what we're talking about, take a look at the following image.

It shows a pure ectomorph (on the left) and a pure mesomorph (on the right), and between them is a combination of these two types. Now let's take a look specific example mixed type and its nutrition program, sports nutrition and training.

Note:
It is important to understand that mixed types are also not clearly expressed, i.e. the percentage of ectomorphism may be higher (For example, 68% ) , and there is less mesomorphism ( 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 excess fat and looks round and soft;
the thumb and middle finger do not touch each other when circling the wrist;
weight is gained easily, but difficult to lose;
chest girth is 94-105 cm.

This type of pepper has the characteristics of three types at once.

As a result, body type (and training/nutrition programs) are arranged according to dominant characteristics and traits, i.e. for our case it is an endomorph ( 50% ) -mesomorph ( 38% ) .

for endomorph:

Strength training is the main means to improve the muscle-to-fat ratio and helps. Use moderate-heavy weights and light rest for sets and reps. Reduce your calorie intake by eating small, 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 (eg Dymatize ISO-100);
a complex of multivitamins to boost metabolism and improve fat burning processes (eg Optimum Nutrition Opti-Men);
fish oil capsules.

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

Well, now it’s time to move from the general to the specific and consider specific training programs for body types. Or should we leave it for later? Moreover, the article has already exceeded an indecent number of characters, and plenty of information has been given. I don’t hear any objections, so that’s what we’ll do.

Afterword

Another note has come to an end. Today we have deepened our knowledge of body types and now know what training and nutrition strategies should be followed. In the next article we will start by analyzing specific training programs that you can take, print and try out in practice. Well, for now - bye!

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

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.

Update: Now you can independently determine your body type and learn how to eat and exercise properly with the help of

With respect and gratitude, Dmitry Protasov.