A mesomorph body type is characterized as being lean, muscular and athletic. Mesomorphs respond well to exercise, and tend to have no trouble gaining or losing weight, whether it be muscle or fat tissue. Because mesomorphs are so responsive, they should consistently strength-train using a variety of different training styles and exercises. The more varied the program, the better the quality, proportion, and symmetry of the physique, according to former California Gov. Arnold Schwarzenegger, author of the "Encyclopedia of Modern Bodybuilding." Additionally, performing regular aerobic exercise can help to maintain a lean, muscular physique.
Mesomorph Training
Step 1
Use a combination of heavy power exercises with shaping exercises when resistance training. Mesomorphs can easily add muscle mass using heavy power exercises such as squats, deadlifts, bench press and clean and press in which failure is reached between six to eight reps. Additionally, included isolation exercises such as dumbbell flys, leg extensions and lateral raises for 12 to 15 reps can help the mesomorph shape and define the muscle.
Step 2
Keep volume high and rest periods short between sets. Mesomorphs respond well to long strength-training workouts that include many exercises or sets, but it is not always necessary. Keeping rest periods short between 30 to 90 seconds -- depending on the intensity of the exercise -- can help maintain a lean physique.
Step 3
Strength-train three to six days a week. Mesomorphs looking to gain significant muscle can train up to five or six days a week, but high-volume weight-training should be scheduled appropriately to allow for recovery and maximum muscle growth. Training each muscle group no more than twice a week, allowing at least 48 hours between muscle groups, and taking at least one day off a week will prevent over-training, according to the National Strength and Conditioning Association. For maintaining muscle mass, training three or four days a week is sufficient.
Step 4
Cycle your training schedule. Mesomorphs can cycle their training by bulking up and gaining muscle mass during the fall and winter months, and then train for fat loss during the spring and summer months, in order to have a lean fit looking physique for the summer, according to Lee Hayward of Total Fitness Bodybuilding.
Step 5
Perform 20 to 30 minutes of moderate-intensity aerobic exercise three or four days a week following strength-training during bulking cycles. This will help to prevent you from gaining too much fat during times of muscular gains. Exercises to include might be cycling, incline walking or elliptical machines.
Step 6
Increase aerobic exercise during times of fat loss. This can be done by increasing the duration for up to 60-minute sessions or by increasing the number of days performed. Additionally, two or three moderate-intensity sessions can be replaced by shorter, high-intensity interval sessions.
Tips and Warnings
- Consume a balanced diet high in protein, between 1 to 1.5 g per pound of body weight, to maintain a lean physique.
- Although mesomorphs are responsive to high-volume training, too much can cause over-training symptoms. Reduce training volume after four to six weeks to prevent over-training.
References
- Bodybuilding: By The Types
- "Encyclopedia Of Modern Bodybuilding;" Arnold Schwarzenegger; 1985
- Lee Hayward: What Is Your Body Type?
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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