Body Types: Mesomorph

Smart training could lead to higher gains with your natural gift.

– ADJUSTMENT TIP: Building muscle for mesomorphs is easy, but commitment will help them achieve maximum benefits:

If others look at you enviously because of your complexion, you are probably a mesomorph. Mesomorphs have bodies that look like they have endured intensive training in the gym, without actually doing so. If you fall into this category, luck is truly on your side. However, you can still maximize your potential with some strategic training techniques.

What’s going on?
If you can build muscle with the least amount of effort, satellite cell-mediated myonuclear additions may be to blame. In simple terms, this is adding more cells around the muscle fibers through training. A 2008 study showed that the top 17 ‘responders’ of 66 individuals who were put through the same weightlifting program had a 58 percent gain around the cross-sectional region, and the bottom 17 experienced no gains at absolute. Being a good ‘responder’ gives you an edge over others and losing fat through smart training will prove to be very satisfying.

Big mistakes you’re making
Mesomorphs are often less committed to hard exercise and more committed to low-intensity training. If you want to go off this route, go with timed workouts. This will help you focus on a certain goal and improve the intensity of your training.

To do
To get the most out of their DNA, mesomorphs must train like an athlete. With routines like box jumps, vertical jumps and sprints. In the gym, with power movements and perform around 3 to 5 repetitions. You can also go with interval sprints. These will increase your metabolism and shed your fat effectively.

changing your diet
With every individual’s quest for a well-shaped body, it remains essential to monitor your sugar and carbohydrate intake. This will reap beneficial results, especially from the nutrients in the food you eat. A little more protein and carbohydrates do not favor sudden weight gain, unlike endomorphs. You should aim for at least two grams of protein for every kilogram of your weight, although it’s okay to go further.

Additional food for thought
Consider having make-up days. Intensive athletic training makes it harder for muscles to recover and prevent pain. Recovery days help regulate blood circulation and allow you to prepare for later sessions.

smart moves
It’s nice to combine strength and power movements working on the same muscles, like five reps each on deadlifts and cleans.