Mesomorph is another somatotype that we will discuss in this article. Of the three, this is the most ideal body type for application in bodybuilding, as well as in other, not only strength sports. You know the people in your neighborhood, who, in order to achieve quite good muscle and strength gains need relatively little time. Most likely they fall into the category of mesomorph, the so called magic type. From our experience, we can include into this category the current Mr. Olympia – Phil Heath, who managed to obtain just in a few years such progress in performance the others can only dream of. Foreign literature mentions that Phil responded to every stimulus very well and gained several tens of kilograms of high-quality muscles at an extremely fast pace. Let's look closer at this somatotype.


A mesomorph has big bones, big muscles and naturally muscular physique. It is the most ideal body type for bodybuilding, because he/she can quickly gain quality muscle mass, as well as quickly and without difficulty lose weight. The person is naturally predisposed for gaining muscle mass, even at minimal stimuli. Mesomorph responds well to a strength training. Compared to an ectomorph, a mesomorph puts on a little more fat, but the combination of strength training with cardio makes it without problems. 

Typical signs of a mesomorph:

  • Naturally muscular body
  • Good muscle definition
  • Rectangular body
  • Impressive muscle strength
  • Quickly gaining new muscle
  • Ideal metabolism for bodybuilding

If you noted most of the characteristics on your body, congratulations, you are a mesomorph, and thus destined to bodybuilding.


Nutrition of a mesomorph:

As we mentioned in the introduction to this article, mesomorph has the most ideal metabolism for bodybuilding. Why? For one simple reason. If he wants to gain muscle mass, he just needs to slightly increase the calories and in a relatively short time observe muscle gains. It works equally well when he wants to reduce the amount of body fat. It is enough to slightly modify the diet and his muscles are more defined. One unique feature of a mesomorph is that his body produces high levels of tste and gh, and that is the reason for his having fat under control. The best results are obtained by consuming varied food in a ratio of 30% proteins, 40% carbohydrates and 30% fat. 

And there is also one simple rule how to set up your caloric intake. There is a simple equation. You just need to multiply your body weight by 40. For a bodybuilder who weighs 80 kg, this means:

80 x 40 = 3200 kcal

This is a basic value, which can be further modified according to specific and momentary goals. If a mesomorph needs to reduce his weight, it is sufficient to reduce the amount of carbohydrates consumed, and this will immediately reflect on the improved form. Or if he wants to gain muscle mass, he can brighten his diet with a cheat meal (i.e. food that contains high amounts of calories - pizza, hamburger ...) which will excrete even more anab. hormones into the body.


In principle, the following rule is applied:

  • 2 palms of protein dense foods in every meal
  • 2 fists of vegetables in every meal
  • 2 cupped handfuls of complex carbohydrates in every meal
  • 2 thumbs of healthy fats in every meal 


Example of a menu for a bodybuilder weighing 80 kg:

Immediately after waking up:         30 g of proteins (75%)

Breakfast:                            100 g of oat flakes, 5 eggs (2 whole, 3 egg whites), 30 g of a mixture of dried fruit, 15 g of almonds

Snack:                                200 g of cottage cheese, 20 g of t.v.s, 80 g of wholemeal bread 

Lunch:                                150 g of chicken breast, 80 g of rice, 15 g of almonds, mixed salad from fresh vegetables with an olive oil dressing (30 ml)

Afternoon snack:                 150 g of salmon, 80 g of rice crackers, 15 g of almonds

Diner:                                  150 g of chicken breast, 1 baked potato (200 g), 15 g of peanuts

Before going to bed:            250 g of curd cheese, 15 g of almonds


In total we have: 3211 kcal/13443 kJ, 185 g of quality proteins, 311 g of carbohydrates, 120 g of fat.



When we mentioned that mesomorph is miraculous, this feature can be also attributed to the supplementation. Here the rule is: the more the better, as he responds to every dietary supplement very positively. His supplements plan should not lack proteins, complex amino acids, BCAAs, glutamine, NO products. If he reaches for the supplements from the category of prohormones, he risks only one thing and that is brutal muscle mass.

Scheme of a monthly supplementation for muscle gain:

Name of supplementDaily dose quantity
Creatine monohydrate10 g (2 doses of 5 g)
BCAAs10 g 
Glutamine20 g
Proteins 70%30-60 g (as needed)
Euphoria Blackstone Labs4 capsules 
Bedlam UG Pharma, poprípadeE-SHREED UG PharmaDemonize UG PharmaAnogenin Blackstone Labs2 capsules3 capsules2 capsules2 capsules


Training of a mesomorph:

As well as the diet, the training of a mesomorph must be also well balanced. During the training, he should use heavy and medium-heavy weights. Repetition range is 8-12, with basic exercises he can afford to go even lower, frequency of 3-4 training units per week. Experts warn that despite good results in training, there is no need to exaggerate. Once he gets to the desired level, it is enough to keep it following a rational approach to nutrition and exercise. Positive results can be achieved by a frequent alternating of training systems, changing combinations of trained muscles or repetitions. You must not forget the cardio training, the minimum is 30 minutes three times a week. 

Example of a training:

1st day: Thighs + calves

Leg extensions (warm-up)    2 x 25
Squats  5 x 15, 12, 10, 8, 6
Leg- press4 x 10, 10, 10, 10
Leg extensions4 x 12, 12, 10, 8
Lying leg curls6 x 15, 15, 12, 12, 10, 8
Standing calf raises4 x 21*

* exception, because the calf muscles are fairly resistant and for maximum stimulation need more weight and higher number of repetitions, beyond pain. 

2nd day: Back + triceps

Pull-ups on a horizontal bar5 x 12, 10, 10, 8, 6
Bent over barbell row4 x 12, 10, 8, 8
Pulldowns behind the neck     3 x 10, 10, 8
Hyperextensions       4 x 15, 15, 15, 15
Barbell curls standing4 x 12, 10, 10, 8
Seated dumbbell curl4 x 12, 10, 10, 8

3rd day: Chest + triceps

Bench press4 x 12, 10, 8, 6
Dumbbell Press  3 x 10, 10, 8
Cable crossover fly3 x 12, 10, 10
Triceps narrow-grip barbell bench press4 x 12, 10, 8, 6
Lying French press4 x 12, 10, 10, 8
Pushdowns3 x 12, 12, 10

4th day: Shoulders + trapeze + abdo

Seated dumbbell press               4 x 12, 10, 8, 8
Side lateral raise standing4 x 12, 10, 10, 8
Side lateral raise bent3 x 12, 10, 10
Barbell shrug4 x 12, 10, 10, 8
Upright EZ barbell row3 x 10, 10, 8
Sit-ups on an inclined bench3 x 12-15
Short crunches3 x 12-15
Hanging leg raise  3 x 12-15


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