Are you naturally lean and muscular?
Do you have excellent hand-eye coordination?
Do you easily pick up new sports?
Do you dominate on the field or in the gym?
Congratulations, my friend you’re a certified natural athlete, a.ka. mesomorph.
What is a Mesomorph?
Mesomorphs are the guys at the gym to easily build muscle no matter what type of training program they follow. They excel in sports and seemingly adapt to whatever training environment or sport they’re involved in. The starting quarterback on your football team is a mesomorph. Your friend who started lifting weights the same time you did and looks a lot more muscular than you is probably a mesomorph.
Essentially, mesomorphs are the natural muscle builders. They can do just about any type of fitness routine and they easily build muscle and gain strength. Mesomorphs have no issue adding slabs of lean muscle or losing body fat. They’re the “genetically gifted” individuals walking the streets that are then envy of every endomorph and ectomorph out there.Mesomorph Body Characteristics
Mesomorphs tend to have the “ideal” physiques most of us aspire to. The body of a mesomorph typically has:
•Dense, shapely muscles
•Moderate to high amount of lean mass
•Gains muscle and burns fat effortlessly
•Exceptional nutrient partitioning
•High metabolism, but not as high as an ectomorph
Do Some Type of Exercise
If you’re lucky enough to be a mesomorph, you know that you can pretty much do any type of workout and make gains, but you have to at least do something. Not exercising isn’t going to build muscle, no matter how genetically gifted of a mesomorph you may be.
Your body still needs the proper training stimulus to trigger the adaptations needs to build muscle and gain strength. Rather than you try to figure out the perfect mesomorph workout program to make those gains a reality, we’ve got a full one built for you at the end of this article!Focus on Resistance Training
It doesn’t matter if you’re a mesomorph, endomorph, or ectomorph. The cornerstone of any mass gaining workout program is a hefty dose of resistance training, a.k.a. weight lifting. Since you are a mesomorph, you’ll easily adapt to the exercises and your body is naturally suited to handle the stress of intense training. That means you can also feel free to up the intensity of your training program to if you so desire by incorporating drop sets, supersets, forced sets, rest-pause sets, or EMOMs (every minute on the minute) at the end of your workouts.
As to how heavy the resistance should be, there’s no need to go to extremes of extremely high or ultra low rep ranges for mesomorphs. Training in the typical muscle building rep range of 6-15 repetitions per set is ideal for the mesomorph muscle building.
Cardio as Needed
As a mesomorph, your metabolism is just about perfect, which means you are naturally lean, and the extra calories you do eat almost always lead to muscle gain. But, there are those times when you can out eat your own metabolic rate, and that’s where cardio can be useful.Basically, if you’re a mesomorph, take an “as needed” attitude towards cardio in your training. If you’re trying to make weight for a competition you’ll probably need to use it, but nothing excessive like an endomorph would need. A couple of 30 minutes jogs or even a few bodyweight circuits as a form of high-intensity interval training (HIIT) are more than enough to cover your fat loss needs as an mesomorph. You could even use shorter rest periods during your weight lifting sessions to add some extra calorie burning and take care of your “cardio” needs.
Still Prioritize Recovery
Mesomorphs adapt easily to training and sports and they’re even able to push themselves more than the typical ectomorph or endomorph, but that doesn’t mean you can shortchange your recovery. That’s the most crucial part to building muscle and repairing damaged tissues, mesomorph or not.
Get in the gym and crush your workouts, then prioritize recovery by eating properly, sleeping adequately, and supplementing smartly.
Now, let’s see how you need to train as a mesomorph!Mesomorph Workout Basics
The basics of weight lifting still apply to mesomorphs as they do everyone else:
•Focus on heavy, compound exercises using free weights
•Control the weights on the concentric and eccentric phases of the lift (i.e. no swinging or body english)
•Squeeze the working muscles as hard as you can during lifting
•Use a full range of motion on every repetition
•Follow the principle of progressive overload (i.e. when you can complete all reps for all sets of an exercise, increase the weight)
•No screwing around on your phone during training! You’re here to work, not check social media feeds or livestream your workout. Leave that nonsense for the guys not looking to build slabs of lean muscle.
Mesomorph Workout Program
As a mesomorph, you can build muscle doing just about anything, but to “optimize” your muscle and strength gains, we’ve laid out the following program. You’ll be training four times per week following an upper lower split, laid out as such:
•Monday — Lower Body A
•Tuesday — Upper Body A
•Wednesday — Active Recovery
•Thursday — Lower Body B
•Friday — Upper Body B
•Saturday — Cardio (optional)
•Sunday — Rest
|Lower Body A – Exercise:||Sets||Reps||Rest|
|Front Squats**||2/2||6-8 / 8-10||90 sec|
|Romanian Deadlifts||3||8-12||90 sec|
|Leg Press||4||10-12||60 sec|
Time limit is 3 minutes
|Standing Calf Raises
(Superset with Plank)
|Plank||3||Max Time||60 sec|
*Note: On sets 3 and 4, use a lighter weight than on sets 1 and 2.
|Upper Body A – Exercise||Sets||Reps||Rest|
(add weight if needed)
|Barbell Bench Press||4||8-10||90 sec|
|Seated V-Grip Cable Rows||3||10-12||60 sec|
|Unilateral Dumbbell Shoulder Press||3||10-12 / side||60 sec|
|Cable Side Laterals
(Superset with rear laterals)
|Supinated-Grip Rear Delt Row||3||12-15||60 sec|
EZ Bar Skullcrushers
|Incline DB Curls||3||10-12||60 sec|
|Lower Body B – Exercise||Sets||Reps||Rest|
|Hex Bar Deadlifts||4||6-8||90 sec|
|Hack Squat||3||8-10||90 sec|
|Reverse Lunges||3||12-15 / leg||60 sec|
|Single Leg Romanian Deadlift||3||10-12 / leg||60 sec|
|Single Leg Calf Raises
(Superset with Stability Ball Roll Out)
|Stability Ball Roll Out||3||Max Reps||60 sec|
|Upper Body B – Exercise||Sets||Reps||Rest|
|Neutral Grip Pull Ups||3||8-10||90 sec|
|Standing Dumbbell Press||3||8-10||90 sec|
|One Arm Cable Row||3||10-12||60 sec|
|Alternating Incline Dumbbell Press||3||10-12||60 sec|
|Dumbbell High Pull
(superset with Face Pulls)
|Face Pulls||3||15-20||60 sec|
(Superset with rope hammer curls)
Mesomorph Workout Supplements
Creatine is the most proven ergogenic aid in the history of sports nutrition. There’s no reason you shouldn’t take it, regardless if you’re a mesomorph or not. Creatine enhances hydration, energy production, and cognitive function. Essentially supplementing with creatine makes you better on all fronts. It enables you to push harder and longer in your workouts, reaping more gains from your training, and that’s precisely why it should be the first supplement you use as a mesomorph.Pre Workout
If you are looking for greater energy, focus, and pumps during your workout, that’s when it’s handy to grab a tub of pre workout.
Pre workouts provide the catalyst your mind and muscles need to perform at their highest level for a prolonged period of time using ingredients such as caffeine, citrulline, TeaCrine, and beta alanine.
Building muscle comes pretty easy to mesomorphs, provided you’re consuming enough protein, that is. For those times when you’re too tired or taxed for time to prep food, cook it, and then clean the dishes, that’s where having a premium quality protein powder comes in handy.
Protein powders come in all shapes and sizes and for all kinds of dietary restrictions. Find one that suits your taste, budget, and nutritional preferences and keep it with you for those times when you need a muscle-building snack and don’t have time to cook (or don’t want to.)
As for mass gainers, there’s really no need for one here, unless you’re a mesomorph who has a poor appetite and has trouble getting in the calories each day to support your caloric needs.Multivitamin / Multi-mineral
It goes saying that a mesomorph should be eating a well rounded diet abundantly filled with vegetables, fruits, proteins, and fats. The purpose of adding a multivitamin into your mesomorph supplement stack is to address any potential shortcomings that may not be addressed by your diet. Having a quality multivitamin helps “fill in the gaps” should your diet by lacking in any essential vitamin or mineral. But, make no mistake, multivitamins are not a replacement for a poor diet, it’s there to supplement a sound nutrition plan.