Mesomorphs are the athletes who usually have no problem putting on mass. They
have broader shoulders that helps give them a natural athletic appearance,
although they still must pay attention to their diets since they tend to
accumulate fat along with their weight gains.
Training
At the core of the mesomorphs training program should be resistance training.
Since mesomorphs muscles are so thick and powerful, moderate to heavy weights
are required to stimulate growth. After a thorough warm-up, your target
should be 3-4 sets of 6-8 reps with increasing weight load each set. It is
important to strive for a solid pump. Start with 3-4 exercises per muscle
group. Remember, once your muscles have been properly stimulated, further
stimulation doesn't equal larger muscles. Heavy weights is not the only way
to go. Be creative, and try switching up the order of your exercises and the
type of exercises. You may want to train with higher reps and lighter weight
every now and then. Constantly challenge your muscle with a variety of
stimulation. This helps minimize the risk of injury and help maximize your
gains. Avoid overtraining, and pay attention to proper rest and nutrition
for optimal growth and muscular development.
Although mesomorphs gain mass easy, they also gain some fat. How do you solve
that problem? You guessed right...Cardio. Doing some form of cardio about 35
minutes 3 times a week should be enough.
If you trying to add more mass then be careful not to overdo it. If your
trying to get leaner and harder looking then increase the frequency.
Nutrition
When training regularly to build muscle, you'll need 1.5 or more grams of
protein per pound of bodyweight. So a 200 lb bodybuilder should be eating
300g of protein or more per day. With increasing muscular demands your
protein intake may increase as well. Try to get a protein: carb ratio of 3:4
(300g protein, 400g carbs). So if you are eating 6 meals a day you should get
50g of protein and 66g of carbs per meal.
Also, try to choose complex carbs with lower glycemic indices. You don't need
to concern yourself with fats too much since they are limited by the type of
protein you consume. If you eat red meat you should be getting enough, if you
do need to add more fat do it in the form of nuts or flaxseed oil. You may
want to increase your fats if your energy levels are low, and only increase
carbs if your muscles appear extremely flat.
NSTYNC03@aol.com
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