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Mesomorph Body Type Explained & Free Training Program

The term Mesomorph falls into the category of Somatotype which is a taxonomy developed in the 1940s, by American psychologist William Herbert Sheldon. The goal was to categorize the human physique according to the relative contribution of three fundamental elements, somatotypes, named after the three germ layers of embryonic development: the endoderm, (develops into the digestive tract), the mesoderm, (becomes muscle, heart and blood vessels), and the ectoderm (forms the skin and nervous system). His initial visual methodology has been discounted as subjective, but later formulaic variations of the methodology, developed by his original research assistant Barbara Heath, and later Lindsay Carter and Rob Rempel are still in academic use.[2][3][4]

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.  


Mesomorph body type explained and free program
  • Athletic
  • Generally hard body
  • Well defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle easily
  • Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.  

The mesomorph body type is the most desirable body type for men.  However, mesomorphic women tend not to feel so lucky. While muscle mass is greatly celebrated in men, and "strong is the new sexy", it's typically less celebrated and desired in women. Mesomorphic women who like to workout, are the most likely to fall foul of exercise programs that do not take their body type into consideration. Fast-twitch muscle fibers are able to grow much larger with resistance exercise and mesomorphs who do not wish to have a muscular physique have to be careful in their exercise choices. Unlike ectomorphs who gain muscle with great difficulty, mesomorphs can gain muscle almost by accident. This means that mesomorphic women often end up bigger and bulkier than when they started exercising. In other words, instead of their goal of losing inches and lbs. and becoming smaller, they sometimes gain inches and become larger. You must remember though that muscle is more dense than fat. So, if you gain weight before you lose, keep in mind this may only be your increase of lean muscle. This growth will ultimately increase your ability to burn fat. So try not to become discouraged by looking at the number on the scale.

If you are a mesomorph who wants to lose weight and reduce inches, you should focus on fat loss through diet and exercises that are right for your body type. Once you’ve lost the weight you wanted, you can always add resistance training to add muscle to specific parts of your body where needed. 

Another problem mesomorphic women face, is that in a bid to reduce the size of their body they may over-exercise or restrict their calories too severely, losing too much fat. Biologically, women carry a higher body fat percentage than men. This is natures way of equipping you for child bearing. Unlike ectomorphs who have a delicate skeleton and naturally carry less fat and less muscle, mesomorphs do not look “right” skinny. Mesomorphs have larger bones and bigger muscles, which will be exaggerated if body fat percentage is very low. Musculature will be particularly marked if the workout includes weight lifting. Thus, the result is a muscular, masculine body that is smaller than suits your mesomorphic frame, with sinewy limbs, along with bulging veins and muscles. This is a great look for female bodybuilders and meso women tend to place very high when competing. Nothing against this look if you are going for this, however, I find a large majority of women are not.

All body types are not the same! Therefore, you need to create a routine of fitness & nutrition that is ideal for your body type. I've done the work for you. Get your free training and nutrition plan below.

Mesomorph Body Type Explained & Free Training Program