Potential of the Mesomorphic Build
Mesomorphs possess an exceptional asset, distinct from other body structures. They blend the advantages of multiple body types, making many fitness enthusiasts envious of them.
Unfortunately, numerous men with mesomorphic physiques fail to train correctly to fully leverage their advantage. They often follow the wrong exercise routines, consume unsuitable foods, and end up treading water rather than sculpting the physique they’re capable of having.
When mesomorphic men discover how to eat and train properly, they’ll become the center of attention. If you are a man with a mesomorphic build, continue reading.
Defining Somatotype
Your body’s inherent structure and shape, including your body composition and bone framework, is identified as your somatotype, or body type. There are three primary somatotypes: ectomorph, mesomorph, and endomorph. Ectomorphs are slim and lean, mesomorphs are compact and muscular, and endomorphs are broad and hefty.
Interestingly, somatotypes originated from research by psychologist William Sheldon during the 1940s (1). Surprisingly, Sheldon also linked these body types to various personality traits.
Each somatotype has its own set of advantages and disadvantages, and none is inherently superior to another, depending on your objectives.
If your aim is to consume a large quantity of food without gaining weight, you’ll benefit most from being an ectomorph – similar to a skateboarder. If you desire a large and substantial build, being an endomorph – akin to an offensive lineman – is preferable.
But if you prefer a balanced approach, a mesomorph would be ideal. Consider a wide receiver in the NFL as a prime example of a mesomorph. These individuals are muscular, lean, and have a high muscle-to-fat ratio.
Mesomorphs are symmetrically built with muscular chests, shoulders, arms, and legs, distribute their weight evenly, and possess a medium-sized bone structure.
Identifying Your Type
With a better understanding of different somatotypes, you might ponder which one describes you.
If you struggle to gain weight and muscle despite endless gym sessions and indulgent eating, you are likely an ectomorph. Conversely, if shedding weight is challenging for you and you tend to retain higher body fat levels, you’re likely an endomorph. If you have a fair amount of muscle mass, lose fat easily (but can easily gain weight if your diet veers off), you fall somewhere in the middle, making you a mesomorph.
Research has indicated that children often share a similar somatotype with their mothers (2).
Advantages of Being a Mesomorph
Having a mesomorphic physique offers a blend of benefits – gaining and losing weight is not a challenge, making many gym-goers envious. There are numerous advantages to having a mesomorph build.
An insightful 2018 study highlighted a connection between somatotype and anaerobic performance, with mesomorphs showcasing greater strength (3).
Advantages of Mesomorphs:
- Easily build muscle
- Shed weight effortlessly
- Maintain a lean build with ease
- Strong
- Athletic and dynamic
- Can eat a varied diet without significant weight gain
However, with such power comes responsibility.
The challenge for mesomorphs is often the temptation to misuse their genetic gifts. Although bulking up or trimming down is easy for mesomorphs, it can be easy to overeat and accumulate unwanted fat.
Typical Errors Made by Mesomorphic Men
Excess Caloric Intake
Mesomorphic men tend to overeat, thinking they can “escape the consequences.” However, this strategy only works temporarily before it backfires.
Insufficient Protein Consumption
While mesomorphs can easily gain muscle and size, this is achievable only with adequate protein intake. Many mesomorphs not only overeat but also fail to consume enough protein.
Neglecting Fruits and Vegetables
Being lean and muscular, mesomorphs need sufficient micronutrients to maintain optimal body function.
High Intake of Processed Foods
I believe in moderation, but if you, as a mesomorph, indulge excessively in junk food assuming you’ll burn it off, reconsider. Opt for whole grains and healthy fats instead.
Insufficient Weight Lifting
Given their natural broadness with muscular shoulders and a dense frame, mesomorphs need consistent weight training to fully exploit their genetic potential. Many mesomorphic men do too much cardio, hampering muscle development.
Excessive Cardio
Indeed, mesomorphs should include some cardio for calorie burning and cardiovascular health. Yet, excessive cardio can prevent mesomorphs from reaching their full physique potential.
Inappropriate Repetition Count
Many mesomorphic men perform too many repetitions with too much volume without using sufficient weight to stimulate muscle growth.
Optimal Diet for a Mesomorphic Man
Men with mesomorphic bodies benefit most from a high-protein diet and limiting carbohydrate intake. Ideal foods include eggs, lean meats, fish, lentils, and dairy. Additionally, fruits and vegetables aid recovery and bolster the immune system.
These somatotypes thrive on a balanced diet, dividing macronutrients into thirds: approximately 33% protein, 33% carbohydrates, and 33% fat.
Training Recommendations for Mesomorphic Men
An ideal regime for mesomorphic men prioritizes weightlifting. They should lift moderate to heavy weights within the range of 8-12 repetitions for 3-4 sets on major muscle groups and 2-3 sets on accessory muscles.
To enhance muscle growth, resting between 90 seconds and 2 minutes between sets is crucial.
Furthermore, incorporating some cardio may help as mesomorphs can gain weight easily. I suggest 1-2 HIIT sessions weekly or 2-3 moderate-intensity cardio sessions weekly.
Conclusion
Men with mesomorphic builds arguably possess the most advantageous body type in the fitness realm, yet many do not train or eat optimally to make the most of it. If you are a mesomorphic man, avoid the common pitfalls outlined here and follow the excellent advice to optimize your physique.
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References
1-Bernard, T. J. (2020, December 14). William Sheldon. Encyclopedia Britannica. https://www.britannica.com/biography/William-Sheldon
2-SÁNCHEZ-ANDRÉS, A. (1995). Genetic and Environmental Influences on Somatotype Components: Family Study in a Spanish Population. Human Biology,67(5), 727-738. Retrieved January 27, 2021, from http://www.jstor.org/stable/41465423
3- Ryan-Stewart H, Faulkner J, Jobson S (2018) The influence of somatotype on anaerobic performance. PLoS ONE 13(5): e0197761. doi:10.1371/journal.pone.0197761