Are you the envy of your friends?
Someone who is naturally athletic looking?
All you need do is give the gym a certain look and you're halfway to your goal?
If this sounds like you, you are considered a 'mesomorph'.
As a mesomorph, you’ll likely have the following qualities:
- Symmetrical physique
- Wide shoulders with a narrow waist
- Low body fat
- Able to add muscle and burn fat more easily than others
- Fast at sprinting
Congrats, you're a unicorn!
However, that's not an excuse for resting on your laurels because there is always room for improvement. Better is never enough.
How to Train if You're a Mesomorph
Incorporating timed workouts into your routine will help you increase intensity so that you get killer results. Try pairing plyometrics with weightlifting moves to reap the muscle building/fat burning benefits all in one sweep.
When it comes to weightlifting, adopt a schedule of moderate repetitions with moderate weights. Try sets of eight to 12 repetitions at a weight where you often struggle with the final two to three reps in each set. Incorporate three weight training sessions per week, one each for chest and arms, back and shoulders, and legs.
Aside from weights, regular cardio is the best way to prevent fat gain if you're a mesomorph. Attempting at least three cardio workouts a week is recommended. Aim for 30 minutes at a moderate level.
Sample Mesomorph Workout
- Squats: 5 x 5
- Deadlifts: 5, 5, 3, 2
- Walking lunges: 3 x 12
- Sled pushes: 4 x 50 yards
- Tabata: Versa climber or similar cardio
- Pull-ups: 100 total in sets of 5
- Bent over rows: 3 x 12
- Ball slams: 3 x 10
- Rower sprints: 30s sprint/30s rest x 10
- Flat bench presses: 10 x 10
- Dumbbell incline presses: 3 x 10
- Dumbbell flyes: 3 x 15
- Dips: 3 x failure
- Thrusters: 3 x 12
- Single arm shoulder presses: 5 x 5
- Lateral raises: 4 x 12
- Hammer curls: 3 x 10
- Straight bar curls: close, reg + wide grip x 10 each
Saturday (circuit style)
- Pull-ups: 5
- Push-ups: 10
- Turkish get-ups: 50-100
- Rowing machine
(Or your choice of cardio)
Supplements for Mesomorphs
Mesomorphs respond well to creatine. Creatine is a combination of three different amino acids: glycine, arginine, and methionine.
Creatine Monohydrate is a well-studied, foundational muscle-building ingredient that supports energy production to enhance muscular power, endurance and growth through replenishing the body's ATP levels. It's useful to support strength-building workouts but also high-intensity workouts that require intense output in short bouts.
If you are looking for energy plus added performance benefits, that's when a pre-workout can come into play.
Pre-workouts are available in a variety of different formulas, each tailored for your specific fitness goal. But foundationally, pre-workouts have ingredients for energy such as caffeine, vitamins, and theacrine, as well as ingredients for performance such as creatine, beta-alanine, and arginine.
When you're training hard, pre-workouts can help you maintain motivation to keep pushing forward.
The good news for mesomorphs is that your body will respond well to your attempts to fuel it with healthy foods. This body type has a moderate tolerance for carbs so they can be used for training fuel and for recovery.
A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats.
Be sure to choose whole foods over processed foods and opt for non-starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat or non-fat dairy products, and nuts and seeds.
Sample Mesomorph Meal Plan
This stamina-inducing eating plan will keep you fueled. Adjust serving sizes based on your recommended personal calorie intake for your goals, and tailor each suggestion based on your personal preferences.
Meal 1: Bowl of bran cereal, 2% milk, banana
Meal 2: Walnuts in plain yogurt with muesli, apple
Meal 3: Brown rice pasta with chicken breast and mixed vegetables
Meal 4: Snack bar, banana
Meal 5: Broccoli, grilled white fish, steamed brown rice, diced carrots, kale
Meal 1: Scrambled eggs, rye bread, beetroot juice
Meal 2: Mixed fruit salad, plain yogurt, sprinkled with mixed seeds
Meal 3: Canned tuna, mashed avocado, olive oil and spinach on rye bread
Meal 4: Mixed nuts, sliced carrots, cucumber and peppers
Meal 5: Lean beef, dark green veggies, mashed potato
Meal 1: Smoothie: milk, raw oats, flaxseeds, mixed strawberries and blueberries, whey protein
Meal 2: Almonds, dried apricots, banana
Meal 3: Tuna salad, brown rice pasta
Meal 4: Yogurt, diced fruit salad
Meal 5: Grilled chicken, baked potato, peas, spinach, green beans
Meal 1: Muesli, plain yogurt, blueberries, banana
Meal 2: Chicken breast, spinach, tomato sandwich on rye, apple
Meal 3: Sushi rolls/sashimi
Meal 4: Sweet potato, mozzarella cheese
Meal 5: Chicken and prawn stir-fry, mixed veggies with noodles or rice
Meal 1: Smoothie: coconut, whey protein powder, chia seeds, cherries, oats, plain yogurt
Meal 2: Rice pudding with coconut milk
Meal 3: Chicken breast, feta, tomato, lettuce, quinoa
Meal 4: Avocado, tuna and quinoa
Meal 5: Lean steak, sweet potatoes, broccoli, spinach
Meal 1: Omelet with diced peppers, mushrooms and tomato
Meal 2: Plain yogurt with mixed seeds, nuts and banana, slices of watermelon
Meal 3: Large Niçoise salad with added quinoa
Meal 4: Toast with jam
Meal 5: Grilled salmon fillet, brown rice, mixed veggies
Meal 1: Plain yogurt mixed with muesli, mixed fruit salad
Meal 2: Crackers with avocado, slices of melon
Meal 3: Chicken soup, rye bread
Meal 4: Celery sticks, tuna with pepper and mayo, orange
Meal 5: Turkey breasts, carrot, mashed butternut and potatoes