The male constitution can be of three types - endomorph, mesomorph and ectomorph. The photo will help you decide who is who. Proceeding from this distribution, it is necessary to select training programs and a diet if it is necessary to gain mass. Because such information is extremely important for those who are engaged in bodybuilding and want to achieve better results. Let's consider each of these types in more detail.
Ectomorph
Ectomorphs include thin men with narrow ankles and wrists, a small volume of muscles and a practical lack of fat.
Typical characteristics of the ectomorph:
narrow shoulders, waist and hips;
wrists in the girth of 15-17.5 cm;
long upper and lower limbs;
low percentage of fatty tissues;
muscles on the body are few;
accelerated metabolism (a person is many, but the weight does not increase).
With this physique, the main problem facing the ectomorph is how to gain muscle mass. Due to the fact that they metabolism is accelerated, all calories from food will soon be burned. In order to build muscle, nutrition for the ectomorph should be more caloric than in men-mesomorphs or endomorphs. It is recommended to take special supplements with vitamins and omega-3 fats. In addition, it is considered beneficial to use cocktails-geynerov. To keep your muscles from breaking down, it's important to eat before you go to bed. The duration of the ectomorphs training program should not exceed 1 hour, including a warm-up. The great advantage of ectomorph is that the problems with excess weight do not bother him, and drying will be much easier in comparison with other types of builds. A vivid example of ectomorphs among the stars of bodybuilding are Dexter Jackson and Frank Zane.
Mesomorph
A man-mesomorph is a sports figure from birth. This type is ideal for bodybuilding, because mesomorphs - owners of a large skeleton by nature - easier to gain muscle mass and easier to burn fat deposits.
Typical characteristics of the mesomorph:
wrists in the girth from 17.5 to 20 cm;
Shoulders, waist and hips have an average width;
metabolism is normal;
fatty deposits even though they are, but easily go away as a result of a proper diet;
muscles respond well to the load and rapidly increase.
A characteristic feature of the mesomorph is that the muscles in it quickly begin to grow after weight training. This especially applies to beginners. But with improper diet, you can get extra fat deposits, which, however, go away after cardio. Famous examples of mesomorphs are Arnold Schwarzenegger, Phil Heath, Alexei Shabunya.
Endomorph
Endomorphs have a rounded, "thickset" and soft body, low growth and strong by nature lower limbs. Such a constitution gives them ample opportunities in exercises for the lower body.
Typical endomorph characteristics:
wrists in the girth more than 20 cm;
Shoulders, waist and hips are wide;
the legs are usually shorter than the trunk;
metabolism is slow;
often there is excess weight, if you eat wrong.
The advantage of mesomorphs is in the rapid collection of muscle mass. But also fatty deposits grow as quickly, therefore often such men seem thick. To reduce the amount of fat, the mesomorph is worth following a correct diet enriched with protein, and resort to circular and cardio. With this build, no sports supplements are needed. An example of a bodybuilder-mesomorph is Jay Cutler.
Ectomorph, mesomorph, endomorph - how to define your type?
First of all, it is worthwhile to know that the so-called "pure" types of body builds are extremely rare phenomenon, more often there are various mesh forms. To determine who you are by the constitution of the body, measure the wrists, assess the width of the shoulders, waist and hips, the length of the arms and legs relative to the trunk. Analyze whether it was easy to gain weight when you were 17-20 years old. The training program should be selected only after you have determined your body type. Diet for the ectomorph, mesomorph and endomorph is also significantly different. It should always be remembered that the desired result can always be achieved if you strive for this and persevere towards your goal!
