Training Tips for Mesomorphs

How to maximize muscle size and strength gains

Mesomorphs are the lucky bastards of the bodybuilding world. Of the three body types, mesomorphs can build maximum muscle size and strength gains. They tend to have broad shoulders, small waists, full muscle bellies, and grow simply by looking at a barbell. They can handle more intense workouts than ectomorphs and don't have the same issues with fat that plague endomorphs. But it’s not all a bed of roses for mesomorphs as they will gain some fat with their muscle size and their naturally high aggression levels sometimes get them into trouble. 

Training
As expected the core of the mesomorphs training program to maximize muscle size and strength gains should be weight training. Given their large and powerful muscles, mesomorphs should use moderate to heavy weights to . In fact you’ll need to lift heavy to stimulate new muscle growth. After a thorough warm-up, you should perform 3-4 sets of 6-8 reps. Start with 2 to 3 exercises per muscle group and increase it to 3 to 4 exercises. Of course heavy weight is not the only way to maximize muscle size. Be creative and try switching up the order of your exercises or even the type of exercises. You should alternate periods of heavy weight and low reps with periods of higher reps and lighter weight. That’s the beauty of being a mesomorph - all roads lead to Rome for building muscle and strength gains. Take advantage of this and constantly challenge your muscles with a variety of advanced training techniques. This not only helps minimize the risk of injury, but also helps maximize your strength and size gains.  

As a mesomorph you’ll gain mass easy, but you may also put a few extra pounds around your waist. Certainly not to the same extent as those unfortunate endomorphs but some unwanted fat nevertheless. So how do you solve that problem? Yes you guessed it ...cardio! To keep the mid section tight and trim, perform some form of cardio three to four times per week for about 25 to 30 minutes per session. 

By way of recap:

Ø       Perform 2 to 3 sets of 6 to 8 reps of 2 to 3 exercises starting out 

Ø       Increase the number of exercises to 3 to 4 after 4 to 6 weeks 

Ø       Alternate periods of lighter weight and high reps with periods of heavy weight and low reps.  

Ø       Perform three to four sessions of 25 to 30 minutes of cardio each week.