Mesomorph is the body type that many people strive for. They have an athletic look, with broad shoulders and a narrow waist. To achieve this look, mesomorphs must follow a specific training and diet routine.
The training regimen should include both weight lifting and cardio exercises. Weight lifting helps to build muscle mass, while cardio helps to burn fat and increase endurance. Additionally, mesomorphs should focus on compound exercises such as squats, deadlifts, presses, and pull-ups to maximize their results.
In terms of diet, mesomorphs should focus on eating lean proteins such as chicken or fish along with complex carbohydrates like sweet potatoes or whole grains. They should also include healthy fats from sources like avocados or nuts for optimal results.
Nowadays, it’s well known that if you want to build muscle mass quickly, firstly, you must know which type of by you belong to. This will help you to personalize your diet plan and exercise according to your body type. So, there are 3 male body types: ectomorph, mesomorph, and endomorph, and we will discuss mesomorph further since it’s the most interesting.
The mesomorphic body type is called athletic. Mesomorphs might not play sports but still have muscular figures. This must be from nature, but it can be very different in real life. Studies show that no less than 15% of people belong to a mesomorphic type. Most athletes, fitness models, and Hollywood actors belong to the pure mesomorphic type.
In most cases, mesomorphs train at half strength, whereas if the results are so visible, why work more? In the gym, they rarely go, do minor things (swimming, cardio, and press), or do not go.
Thanks to this relation, athletes in adolescence mesomorphs stop thinking about any sport and physical activity by the age of thirty, slowly growing into fat and becoming endomorph. The diet is essential for all kinds of bodies.
Must Read: Bodybuilding Diet Myths
Let’s see which are the most common errors in mesomorph diet. The main mistake in the mesomorph diet is the passion for delicious instead of healthy and valuable products. Those products that at the beginning don’t leave consequences for the shape in the future several years lead to weight gain and health consequences.
This is the second reason mesomorphs get into a zone of risk and rarely retain their athletic build after thirty years. Think of your classmates; very often, former athletes lose shape fastest.
Must Read: Characteristics of Endomorph Body Type
Suppose nature endowed you with an athletic body. In that case, it does not mean that this figure does not need to maintain - keep in mind that without adequate levels of physical activity, mesomorph is rapidly gaining weight and losing form.
The Mesomorph Bodybuilding routine is an ideal starting point for those looking to get into bodybuilding. It is designed to help individuals build muscle and strength quickly while providing a balanced approach that allows for rest and recovery.
The routine focuses on compound exercises that target multiple muscle groups at once, helping to maximize gains in the shortest amount of time. Additionally, it includes a combination of isolation exercises that target specific muscles for more detailed sculpting. With this routine, you can expect results in as little as four weeks!
Chest, Shoulders, and TricepsIncline Barbell Press 4 sets of 12 reps – Rest 30 seconds between sets.
Wide Grip Cable pressdowns 3 sets of 12 reps – Rest 30 seconds between sets.
Close Grip Bench Presses 4 sets of 8 reps – Rest 60 seconds between each set.
Incline Dumbbell Press 3 sets of 8 reps – Rest 60 seconds between each set.
Seated Dumbbell Shoulder Press 4 sets of 8 reps – Rest 45 seconds between each set.
Standing Cable Crossovers 3 sets of 12 reps – Rest 45 seconds between each set.
Seated Dumbbell Curls 4 sets of 12 reps – Rest 30 seconds between each set.
Back and BicepsPull Ups 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Lat Pull Downs 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Seated Cable Row 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Barbell Curls 2 sets of 12 reps – Rest 30 seconds between each set.
Standing Cable Curls 2 sets of 12 reps – Rest 30 seconds between each set.
Seated Dumbbell Preacher Curls 2 sets of 12 reps – Rest 30 seconds between each set.
Close Grip Standing Barbell Curls 2 sets of 12 reps – Rest 30 seconds between each set.
Back and ShouldersPull Ups 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Lat Pull Downs 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Dumbbell Back Raises 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
ChestPull Ups 3 Sets to failure with a weight that you can do 20-25 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Incline Dumbbell Chest Press 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Dumbbell Flyes 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
BackPull Ups 3 Sets to failure with a weight that you can do 20-25 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Deadlifts 3 Sets to failure with a weight that you can do 10-15 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
Barbell Shrugs 3 Sets to failure with a weight that you can do 15-20 reps with, rest as needed but as little as possible, focus on fighting through the burn, and use good form.
It would be best if you practiced short and effective workouts because mesomorph is a sprinter, not a marathon runner. Works best small number of repetitions (4 to 6) and as a heavyweight. Also, do not forget about rebuilding.
Mesomorphs’ nutrition strategy. You do not follow a diet like an endomorph or ectomorph closely; you do not need to calculate the balance of carbohydrates for any portion or be forced to eat a meal. The main rule is to try to eat the right and useful foods.
In addition, sports supplements can help you, like anyone else. The protein will quickly build muscle mass, and omega-3 fats and calcium will improve fat metabolism and help gain muscle.
Before starting a mesomorph program, some disadvantages to this type of bodybuilding should be considered. These include the potential for injury due to overtraining, difficulty maintaining muscle mass, and the risk of developing an unhealthy relationship with food and exercise. In this section, we will explore the potential drawbacks of mesomorph bodybuilding so you can make an informed decision about whether it is right for you.
One potential disadvantage of mesomorph bodybuilding is the risk of overtraining, which occurs when an athlete trains too frequently or intensely. Overtraining leads to muscle soreness, reduced strength and endurance, and increased risks of injury.
Research shows that natural, more muscular people are at higher risk of developing this condition. If you're assertive in your muscles and tend to push yourself through workouts without stopping to recover correctly, you may be more susceptible to overtraining than someone with less muscle mass. This is because they will naturally need more time to recover.
If you notice that your workouts are getting shorter and shorter, or if you start having trouble sleeping at night, it is probably a sign that you're overtraining yourself. Take a day off from training and see how you feel. Rest for as long as needed, but don't be tempted to return immediately.
Some people find that they feel better after a few days of rest. If so, you may have just caught yourself from getting overtrained and can now move on with your training.
A dangerous pattern that can occur in overtraining is a reduction in the number of "quality sets." There are three different quality sets: a light set, a medium set, and a heavy set.
A light set is when you feel you have plenty of energy and time to complete your workout without feeling tired or overwhelmed. In contrast, the heavy set will be much tougher than usual, with more reps performed and weight used.
The middle type is the medium set which will require slightly less energy but still get results from your training session.
If your quality sets are becoming few and far between, your current training program is probably too difficult and you need to make adjustments. A possible sign of overtraining is a reduction in quality sets.
Mesomorph people are lucky by nature with sports figures, who are accustomed that they have nothing to do with this figure. Unfortunately, they are least likely to stay athletic after thirty years if they ignore certain aspects of quality training.
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Very interesting article which makes me more aware of the small effort I should put into creating a healthy and longterm relationship with food that is useful to my body and not take my mesomorphic state for granted!