Mistakes Men Make with the Mesomorph Body Type

Mesomorph’s Physique Potential

Mesomorphs have a superpower, unlike any other body type. They’re the best of both worlds and many gym rats are envious of these fellas.

However, many mesomorph men aren’t training the correct way to harness their power to the fullest. They end up doing the wrong training program, eating the wrong foods, and end up spinning their wheels instead of building the physique they’re capable of.

Once mesomorph men learn to train and eat correctly, they’ll have everyone’s head-turning. If you’re a man with the mesomorph body type, you’ll want to keep reading.

What is a Somatotype?

The way your body is naturally built and shaped, including your body composition and skeletal frame is your somatotype, aka body type. There are three different kinds of somatotypes: ectomorph, mesomorph, and endomorph. An ectomorph is skinny and lean, a mesomorph is compact and muscular, and an endomorph is round and large.

Interestingly, somatotypes derived from the researcher and psychologist from the 1940s, William Sheldon (1). Believe it or not, Sheldon also categorized these different body types to correlate to different personality traits.

Somatotypes all have their pros and cons and one isn’t necessarily better than the other, depending on what your goal is.

If your goal is to eat like an elephant and not have a pound to show for it, then you’ll benefit the most from being an ectomorph – think of a skateboarder. And if you want to be large and massive, then you’ll want to be an endomorph – think of an offensive lineman.

But if you want to fall somewhere in the middle, then a mesomorph is best. A good example of a mesomorph would be a wide receiver in the NFL. These guys are built, lean, and have a great portion of muscle without having much body fat.

Mesomorphs are well-proportioned with a muscular chest, shoulders, arms, and legs and distribute their weight evenly, and have a medium-sized bone structure.

Which One Are you?

After knowing a little bit more about the different somatotypes, you may be wondering which one you are.

If you have a hard time gaining weight and don’t carry much muscle, regardless of the countless days you spend in the gym and the endless amount of pizza you indulge in, you’re likely an ectomorph. But if losing weight is more of a struggle for you and you tend to store higher levels of body fat, you’re probably an endomorph. And if you walk around with a fair share of muscle mass and shed fat quickly (but pack on weight quickly if your diet gets too much out of control), you’re probably somewhere in the middle, making you a mesomorph.

One study found that children have a similar somatotype to their mothers (2).

Benefits of Having a Mesomorph Body Type

Having a mesomorph body is the best of both worlds. You don’t have any problem gaining weight or losing weight, and most people in the gym envy these guys. There is a myriad of benefits when it comes to being a mesomorph.

In fact, this 2018 study found a correlation between somatotype and anaerobic performance, and mesomorphs demonstrated higher strength (3).

Mesomorph Benefits:

  • Build muscle easily
  • Lose weight with a breeze
  • Effortlessly maintain a lean physique
  • Strong
  • Athletic and explosive
  • Can eat a pretty flexible diet without gaining weight

Like most things that sound too good to be true, this power does come with its caveat, of course.

The problem with being a mesomorph is that oftentimes men will abuse their genetics. Although men who are mesomorphs have no problem bulking up or cutting weight, it’s very easy to over-consume calories and pack on layers of fat that you don’t want.

Common Mistakes Mesomorph Men Make

Over-Consuming Calories

Mesomorph men will end up indulging in too many calories since they can “get away with it.” The issue with this that you’ll only be able to get away with it for so long before it catches up with you.

Not Eating Enough Protein

Mesomorphs can pack on muscle and size pretty easily, but that’s only if they’re consuming enough protein. A lot of mesomorphs are not only overeating but not eating adequate protein.

Omitting Fruits and Vegetables

Since mesomorphs are lean and muscular, you’ll want to make sure you’re getting enough micronutrients to keep your body functioning at its best.

Eating Too Many Processed Foods

I’m a big believer in “everything in moderation,” however, if you’re a mesomorph man indulging in a little too much junk food thinking you’ll burn it right off, then you’ll want to think again. Instead, opt for plenty of whole grains and fats.

Not Lifting Weights Enough

Since mesomorphs are naturally broad with wide shoulders and a dense muscle frame, incorporating enough weight training sessions is imperative to take full advantage of your genetic potential. Many men with the mesomorph body type overdo it on cardio, hindering muscle growth.

Doing Too Much Cardio

Of course, mesomorphs will want to include some cardio in their plan to burn extra calories (plus cardio is great for cardiovascular health), but if you do too much cardio, you won’t maximize your physique as a mesomorph.

Not Doing the Right Amount of Reps

Too many mesomorph men will do too many reps and too much volume without using adequate weight needed to stimulate muscle growth.

The Best Diet for a Mesomorph Man

A mesomorph body type will do the best on a high-protein diet and keeping carbohydrates to a minimum. A diet consisting of eggs, lean meats, fish, lentils, and dairy is ideal. Also, fruit and vegetables will help you recover and keep your immune system strong.

These somatotypes will look and feel the best splitting their macronutrients into thirds, so you’ll want to consume roughly 33% protein, 33% carbohydrates, and 33% fat.

How Mesomorph Men Should Train

Mesomorph men will benefit the best from a regimen that contains weightlifting as the bulk of their training. A mesomorph should lift moderate-to-heavy weight in the 8-12 range for 3- 4 sets per exercise on the big muscle groups and 2-3 sets on accessory muscle groups.

To maximize muscle growth, you should rest between 90 seconds and 2 minutes between each set.

Additionally, doing a little bit of cardio may be beneficial since mesomorphs can gain weight pretty easily, although I recommend limiting this to 1-2 HIIT workouts per week or 2-3 moderate-intensity sessions per week.


Mesomorph men have arguably the best body type in the bodybuilding-sphere, but numerous men with this body type aren’t training or eating efficiently to maximize their build. If you’re a mesomorph man, avoid the common mistakes laid out in this article and follow the recommendations to maximize your gains.

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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


As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. He enjoys playing music, reading, and watching films when he's not writing or training.