This is the best body type to be in and is characterized by the presence of broad shoulders, a small waist, thick skin and a hard body. Also a strong posture, the readiness to gain muscle and lose body fat, the mesomorph is naturally very strong.
Mesomorphs have bodies are actually designed for the stress of sports involving strength and power such as bodybuilding, powerlifting, weightlifting, rugby and other sports that require great physical exertion, but are unlikely to excel at pure endurance sports such as triathlons or marathon running.
This body type can handle high intensities well and respond better than with low intensity workouts. Needing less rest than other body types they can handle high frequency training efficiently due to their finely tuned recovery systems.
This can be because they are advanced lifters or athletes though an untrained mesomorph will still have a good posture with a decent amount of muscularity even without ever looking at a dumbbell.
Their bodies are physically stronger and therefore less prone to injury. Because of this they can attempt advanced training programs such as HTF (High frequency training), Hypertrophy specific training, German Volume Training, Mike Mentzer Heavy Duty HIT Program.
Metabolic circuits are useful with little rest as the mesomorph body can withstand a great deal of stress. Whole body movements with free weights or suspension kits rather than fixed pathway machines will use more muscles and keep the body in postural alignment rather than accentuating deviations with isolation exercises.
Weight lifting techniques will boost your progress whether your goals are sporting related, or in the pursuit of a better body. Techniques such as drop sets, rest pause training, eccentrics, forced reps, burns, negatives and variations of supersets keep the body guessing and challenge the muscles. This increases the intensity and overloads the muscles to a greater extent. The more stress your muscles are under, the more they will become stronger and grow to respond to that extra stress.
Changing the repetitions during your workouts will also aid strength gains by preventing your body from adapting to a certain rep range and more importantly it works different muscle fibers. Increasing the quantity of muscles fibres recruited during a workout leads to greater muscle growth and quicker body composition changes.
Any alterations in the speed of lifting and lowering of any exercise can help vary the workout so the body is always being challenged and making progress.
Flexibility can be an issue with mesomorphs due to the large amount of muscularity. Regular deep stretching such as Self mysofacial release will help increase the range of movements and so increase the amount of muscle fibers used.
Changing the workout style is an important point you should consider. Different workout programs challenge and exert the body in different ways that will increase your progress and make your body more physically able.
Although mesomorphs are capable or training super hard, explosively and with heavy weights at high intensities, a new comer with little or no experience of training would benefit from a 2 months introductory program.
As for cardiovascular exercise, a mesomorph should do approximately 2 cardio sessions a week that last anywhere between 20 and 40 minutes to keep the heart and lungs healthy.
For this body type high intensity interval training is the most beneficial. Not only will it help speed up gains, it helps to burn fat and stay lean without losing important muscle mass. Interval sprints and other explosive exercises should be used.
Mesomorphs have the easiest task at gaining muscle and keeping it but still need to do resistance training regularly. They can push their bodies very hard without overtraining and will see results fast.
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