In previous article you got information about Ectomorph body type. Today we would like to give information about Mesomorph Body Type.
The mesomorph is somewhere between the round endomorph and the thin ectomorph. Physically, they have the more ‘desirable’ body, and have:
• Large head, broad shoulders, and narrow waist (wedge-shaped).
• Muscular body, with strong forearms and thighs
• Very little body fat
• Genetically gifted; greatest bodybuilding potential.
• Long torso, full chest, a good shoulder to waist ratio.
Training for the Mesomorph:
• Responds well to training that involves heavy, basic movements along with shaping exercises.
• The more varied the exercise program, the greater the results.
• Alternate 3-4 weeks of high-intensity training with several weeks of lower intensity workouts to promote growth and strength and prevent burnout.
Sets and Repetitions:
• Use quick, basic movements with heavy weights before hitting muscles with isolation and shaping exercises.
• Keep reps in the 8-12 rep range. For most body parts.
• Use a rep combination as low as six and as high as 25 for quads, hamstrings, and calves.
• Because of natural genetic advantage, watch out for overtraining under the mistaken notion that more training will make growth faster.
• Constantly keep the body off guard by varying the training intensity with exercises, sets, reps, weights, and rest.
• Be sure to regularly include light, moderate, and heavy training days.
• Use a combination of slow moderately paced (with a full range of motion) and fast reps.
• Regularly alternate intensity techniques into the workouts: partial reps, forced reps, forced reps, descending sets, compound sets, and pre-exhaustion.
• Without proper rest, the natural advantage you enjoy will never be fully exploited.
• Get 7.5 – 9hrs of sleep every night.
• Never train a body part that has not fully recovered.
• Take an extra day of rest away from the gym if your motivation, energy, or strength level is lacking.
• To maximise muscle gains, do no more than three cardio workouts per week for 20-30 minutes (5 minutes warm up, 15-20 minutes in your target heart range, five minutes cool down.
• Keep the heart working in the middle of the target heart range?
• Recommended activities: stair climber, treadmill, brisk walking, or stationary bike.
• Limit running to no more than two miles three times a week, even with no other aerobic activities.
• Some mesomorph’s reply on wind sprints to condition and build the legs while aerobically conditioning the heart.
• Keep protein intake to at least 1 gram per pound of bodyweight.
• Keep the carbohydrate intake moderately high, about 60% of total calories; choose vegetables, brown rice, low-fat beans, lentils and pasta and whole grains.
• Limit fats; stay lean with a diet containing 15-20% total fats.
• Eat a variety of lean proteins such as skinless chicken, turkey, egg whites, lean beef, and fish.
• Don’t try to do too much to fast; that would make you susceptible to injuries, overtraining or burnout.
• Slow down and listen to your body. Gains will continue year after year if you’re patient and follow guidelines given.
• Be patient but persistent.
• Drink at least 2.5 litres (80 ounces) of water daily.