Mesomorph refers to body types with a naturally high muscle-to-fat ratio. People with this body type typically respond well to weight training, finding it easier than other people to build and maintain muscle. They may also find it easier to gain or lose weight. Show Everyone has a different body type. However, according to one theory, there are three main body types, and most people fit into one or a combination of these categories. There are broad distinctions between the body types. These mostly relate to how easily someone gains weight or muscle, as well as the natural shape of their body. In this article, we discuss what a mesomorph body type is and the best diets and workouts for people with this type.
The mesomorph body type tends to include a medium build with higher-than-average muscular development and relatively low body fat. People may describe it as a naturally athletic physique. William Sheldon first introduced the term mesomorph in the 1940s as one of three body types, or somatotypes. These somatotypes are general categories that many people might feel describes their body type. Some people may think that they have a combination of somatotypes, while others might not fit into any of the categories. Mesomorphs tend to be athletic and strong due to their high muscle-to-fat ratio, which might give them a muscular chest, shoulders, and limbs. Their weight distribution around the body is usually relatively even. People with a mesomorph-type body gain muscle and weight easily. Typically, they are able to lose weight quickly, but they can also find it easy to gain fat. Therefore, mesomorphs may need to watch their calorie intake or stay active to avoid gaining weight. A combination of weight training and cardio usually works best for mesomorphs. People with mesomorph-type bodies tend to be suited to sports and have good posture. For example, many studies suggest that athletes in basketball, boxing, martial arts, strength training, swimming, track and field, and volleyball typically have mesomorphic characteristics. Sheldon also introduced ectomorphs and endomorphs as other possible body types. Ectomorphs have low muscle and fat. They usually have a lean body shape with long limbs. People with this body type might struggle to gain weight or muscle. Endomorphs have high body fat with a curvy figure. They can gain weight and muscle quickly, but struggle to lose it again. In reality, many people might have a combination of these different body types. For example, ecto-endomorphs keep more fat on their lower body and have thinner upper bodies. This weight distribution creates a pear-shaped figure. Endo-ectomorphs have more fat on their upper body with a slimmer lower body. Other people might feel as though they have features of all three body types. Some people will have a good idea of what body type is closest to their own. For others, it is less clear. It can help to think about how easy it is to gain weight. Mesomorphs and endomorphs both gain weight quickly, whereas ectomorphs find it more difficult to gain weight. Another factor is muscle gain. Mesomorphs and endomorphs gain muscle quickly, while ectomorphs do not. An endomorph would have a rounder or curvier figure than a mesomorph. The best diet for a mesomorph will depend on their health or fitness goals. Mesomorphs tend to gain weight easily. Therefore, they may need to be careful to eat a healthful and balanced diet or keep active to avoid excess body fat. According to the American Council on Exercise (ACE), the calorie needs of people with a mesomorph body type are slightly higher than those of people with other body types. They generally respond better to higher protein diets. Those who have put on weight may wish to reduce their portion sizes and calorie intake. However, those wishing to gain muscle should aim to increase their calorie intake while sticking with healthful foods. A healthful diet should include a variety of foods. For mesomorph body types, the ACE suggest splitting meals into thirds: one-third protein, one-third vegetable (or fruit), and one-third whole-grain carbohydrates (or healthful fats). To achieve a lean and muscular physique, it is important that people incorporate both cardiovascular and weight training into their workout routines. A person with a mesomorph body type who wishes to lose weight should prioritize cardiovascular exercises. For optimal results, ACE recommend high intensity interval training (HIIT). HIIT involves alternating bursts of intense exercise with intervals of lighter activity or rest. People with low fitness can start with lower intensity forms of cardio, such as walking. Mesomorphs who wish to gain muscle can prioritize resistance exercises, such as weight training. Generally, mesomorphs tend to respond well to weight training and gain muscle quickly. Depending on the person’s fitness goals, weight training should include a mixture of exercises that target different muscle groups. For optimal results and muscle gain, people should perform a low-to-average number of reps with moderate-to-heavy weights. It is also important to change the workout routine regularly and ensure adequate rest and recovery. Everyone has a different body type. Some people will feel that theirs is closest to a certain type, such as mesomorphic. Others might feel as though they have a combination of body types or do not fit into any category. Being familiar with their somatotype may help a person determine their health and fitness goals. For example, mesomorphs may require more calories than others and may find it easier to gain lean muscle mass if they perform certain exercises. People may wish to consider consulting a nutritionist or fitness professional to create an effective diet and exercise plan for their body type and goals.
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Jayne Leonard on January 8, 2020 Staying active is vital for overall health, and it is also the best way to build skeletal muscle. Skeletal muscle is one of the three major muscle types. Tendons attach these muscles, which contract and cause movement, to bones. People are best able to improve their muscle mass by performing the right exercises and eating particular foods. In this article, we look at how to develop the skeletal muscles, including what types of exercise to engage in, which foods to eat, and when to rest and stretch.
Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy. Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles. Certain hormones, including testosterone, human growth hormone, and insulin growth factor, also play a role in muscle growth and repair. These hormones work by:
Strength and resistance training can help the body:
Do males and females grow muscle differently?A variety of factors — including genetics and the levels of estrogen and testosterone in the body — can affect how rapidly a person can develop muscle. Regardless of biological sex, muscle grows at different rates for people with different body types. Both males and females can have the following body shapes, and each requires a different approach to muscle building:
However, in an interview with Australian news service ABC, sports scientist Dr. Tony Boutagy points out several traits that are more pronounced in males and support faster muscle growth. These include a larger muscle mass, higher testosterone, and tighter joints. People build muscle at different rates depending on their age, sex, and genetics, but muscle development significantly increases if exercise is:
People also achieve the best results when they follow exercise with enough rest. The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits. Strength trainingIt takes several weeks or months of consistent activity and exercise before muscle changes become visible. According to the Physical Activity Guidelines for Americans 2015–2020, adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly. Examples of strength training activities include:
A 2019 review looked at the effects of resistance training on the conditioning of crew members preparing for spaceflight. Its findings suggest that resistance training with three weight sets was generally more effective than performing one set. However, a one set resistance program also yielded benefits. Strength training and agingAs a person’s age increases, so does the risk of limited mobility and other skeletal and muscular problems, such as osteoporosis or osteoarthritis. However, older adults should try to meet adult exercise guidelines if they can. If they are unable to do this, they should remain as physically active as their physical limitations allow. Strength training is also beneficial for older adults to prevent injury and aid recovery. Cardiovascular activityAlso known as aerobic activity or simply “cardio,” cardiovascular exercise benefits a person’s heart and respiratory system. Cardio is vital for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity each week. While some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It also increases overall fitness levels, which may help reduce the risk of injury. For optimal muscle building, the authors of a 2014 review suggest that people carry out aerobic exercise:
Rest plays an integral part in building muscle. By not letting each of the muscle groups rest, a person will reduce their ability to repair. Insufficient rest also slows fitness progression and increases the risk of injury. According to MOVE!, an exercise initiative from the U.S. Department of Veterans Affairs, people should not carry out strength training on the same muscle group on 2 consecutive days. Getting enough sleep is also important for the process of muscle growth. The researchers behind a 2011 study hypothesize that sleep debt decreases protein synthesis, contributes to the loss of muscle mass, and inhibits muscle recovery. However, many further studies are necessary to confirm the link. A 2019 study found no direct correlation between sleep and muscle gain. However, the study authors do suggest that sleep deprivation can increase the amount of cortisol that circulates the body after exercise. Cortisol is a stress hormone. Reducing stress may help a person build muscle, as the hormones that the body releases during periods of stress have a negative effect on muscle development. Eating a balanced and healthful diet is key to staying fit. For people who wish to build muscle, protein intake is especially important. Current guidelines recommend that adult males and females consume 56 grams (g) and 46 g, respectively, of protein every day. The timing of protein intake may also be of importance. A paper belonging to the 2013 Nestlé Nutrition Institute Workshop Series suggests that consuming 20 g of dietary protein during or immediately after exercise helps stimulate muscle protein synthesis, reduce protein breakdown, and promote more effective muscle reconditioning. Sources of protein include:
A fitness professional can advise people on the correct form to use when lifting weights and using other gym equipment. Using the right technique reduces the risk of injury and enhances the potential to build muscle. People may also benefit from following the advice below:
People should consult a doctor before embarking on any new exercise regimen if they have underlying health conditions or concerns about injury. Otherwise, a personal trainer or gym employee can provide safety guidance. Last medically reviewed on January 8, 2020
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