Training For The Mesomorph
In the 1940's, William H. Sheldon introduced his theory of Somatypes in two major works, The Varieties of Human Physique (1940) and The Varieties of Human Temperament: A Psychology of constitutional Differences (1941). His theory proposed of three basic body types and associated them with a set of personality characteristics.
Today, his description of three body types has become central to much of the literature in weight loss, exercise and bodybuilding. This system defines three categories of human bodies: the endomorph, characterized by a preponderance of body fat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue.
These differences were, of course, not exact in every body, and individuals can rate themselves for the three dimensions of body type they possess.
A mesomorph is a person with a body structure derived principally from the mesodermal layer of the embryo. Such a person is a muscular, physical type, with a predominance of bone and muscle.
Mesomorphs are usually very athletic looking, they have good posture and are symmetric. They 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. Here are some more ways to identify a mesomorph:
- Hard, muscular body
- Overly mature appearance
- Rectangular shaped
- Thick skin
- Upright posture
- Gains or loses weight easily
- Grows muscle quickly
At the core of a mesomorph's training program should be resistance training. Since a mesomorph's 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, increasing the 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 helps maximize your gains. Avoid overtraining, and pay attention to proper rest and nutrition for optimal growth and muscular development. Although mesomorphs gain mass easily, 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.
When training regularly to build muscle, you'll need 1.5 or more grams of protein per pound of body weight. 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.
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 your carb intake if your muscles appear extremely flat.
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