{"id":89168,"date":"2023-02-03T10:00:34","date_gmt":"2023-02-03T15:00:34","guid":{"rendered":"https:\/\/generationiron.com\/?p=89168"},"modified":"2023-02-04T00:51:13","modified_gmt":"2023-02-04T05:51:13","slug":"mesomorph-mistakes-body-type","status":"publish","type":"post","link":"https:\/\/generationiron.com\/mesomorph-mistakes-body-type\/","title":{"rendered":"Mistakes Men Make with the Mesomorph Body Type"},"content":{"rendered":"
Mesomorphs have a superpower, unlike any other body type. They\u2019re the best of both worlds and many gym rats are envious of these fellas.<\/p>\n
However, many mesomorph men aren\u2019t training the correct way to harness their power to the fullest. They end up doing the wrong training program<\/a><\/span>, eating the wrong foods, and end up spinning their wheels instead of building the physique they\u2019re capable of.<\/p>\n Once mesomorph men learn to train and eat correctly, they\u2019ll have everyone\u2019s head-turning. If you\u2019re a man with the mesomorph body type, you\u2019ll want to keep reading.<\/p>\n The way your body is naturally built and shaped, including your body composition<\/a><\/span> 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.<\/p>\n Interestingly, somatotypes derived from the researcher and psychologist from the 1940s, William Sheldon (1<\/a>). Believe it or not, Sheldon also categorized these different body types to correlate to different personality traits.<\/p>\n Somatotypes all have their pros and cons and one isn\u2019t necessarily better than the other, depending on what your goal is.<\/p>\n If your goal is to eat like an elephant and not have a pound to show for it, then you\u2019ll benefit the most from being an ectomorph – think of a skateboarder. And if you want to be large and massive, then you\u2019ll want to be an endomorph – think of an offensive lineman.<\/p>\n 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.<\/p>\n Mesomorphs are well-proportioned with a muscular chest<\/span><\/a>, shoulders, arms<\/span><\/a>, and legs<\/span><\/a> and distribute their weight evenly, and have a medium-sized bone structure.<\/p>\n After knowing a little bit more about the different somatotypes, you may be wondering which one you are.<\/p>\n If you have a hard time gaining weight and don\u2019t carry much muscle, regardless of the countless days you spend in the gym and the endless amount of pizza<\/a> you indulge in, you\u2019re 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\u2019re 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\u2019re probably somewhere in the middle, making you a mesomorph.<\/p>\n One study found that children have a similar somatotype to their mothers (2<\/a>).<\/p>\n Having a mesomorph body is the best of both worlds. You don\u2019t 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.<\/p>\n In fact, this 2018 study found a correlation between somatotype and anaerobic performance<\/a>, and mesomorphs demonstrated higher strength (3<\/a>).<\/p>\n Mesomorph Benefits:<\/p>\n Like most things that sound too good to be true, this power does come with its caveat, of course.<\/p>\n 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\u2019s very easy to over-consume calories and pack on layers of fat that you don\u2019t want.<\/p>\n Mesomorph men will end up indulging in too many calories since they can \u201cget away with it.\u201d The issue with this that you\u2019ll only be able to get away with it for so long before it catches up with you.<\/p>\n Mesomorphs can pack on muscle and size pretty easily, but that\u2019s only if they\u2019re consuming enough protein<\/span><\/a>. A lot of mesomorphs are not only overeating but not eating adequate protein.<\/p>\n Since mesomorphs are lean and muscular, you\u2019ll want to make sure you\u2019re getting enough micronutrients to keep your body functioning at its best.<\/p>\n I\u2019m a big believer in \u201ceverything in moderation,\u201d however, if you\u2019re a mesomorph man indulging in a little too much junk food thinking you\u2019ll burn it right off, then you\u2019ll want to think again. Instead, opt for plenty of whole grains and fats.<\/p>\n 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<\/a>.<\/p>\n Of course, mesomorphs will want to include some cardio in their plan to burn extra calories<\/a> (plus cardio is great for cardiovascular health), but if you do too much cardio, you won\u2019t maximize your physique as a mesomorph.<\/p>\n Too many mesomorph men will do too many reps and too much volume without using adequate weight needed to stimulate muscle growth.<\/p>\n 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.<\/p>\n These somatotypes will look and feel the best splitting their macronutrients<\/span><\/a> into thirds, so you\u2019ll want to consume roughly 33% protein, 33% carbohydrates, and 33% fat.<\/p>\n 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<\/a>.<\/p>\n To maximize muscle growth, you should rest between 90 seconds and 2 minutes between each set.<\/p>\n 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.<\/p>\n 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\u2019re a mesomorph man, avoid the common mistakes laid out in this article and follow the recommendations to maximize your gains.<\/p>\n Which body type are you? Tell us below and follow us on Facebook<\/a>, Twitter<\/a>, and Instagram<\/a>.<\/p>\nWhat is a Somatotype?<\/h3>\n
Which One Are you?<\/h2>\n
Benefits of Having a Mesomorph Body Type<\/h3>\n
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Common Mistakes Mesomorph Men Make<\/strong><\/h3>\n
Over-Consuming Calories<\/h3>\n
Not Eating Enough Protein<\/h3>\n
Omitting Fruits and Vegetables<\/h3>\n
Eating Too Many Processed Foods<\/h3>\n
Not Lifting Weights Enough<\/h3>\n
Doing Too Much Cardio<\/h3>\n
Not Doing the Right Amount of Reps<\/h3>\n
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The Best Diet for a Mesomorph Man<\/h3>\n
How Mesomorph Men Should Train<\/h2>\n
Conclusion<\/h2>\n