Mesomorphic Bodybuilder Training Program

Train smart

The key to success is to find the most effective way to build your physique by playing on the various training parameters and on your favorable bases (specific Mesomorphs). By learning as much as possible about training, you will be able to gain lean mass quickly.

BEGINNER BODYBUILDER

Beginner Special!

You must first put in place a good “foundation” which will be essential for the future. Start with the basics with polyarticular exercises (called compound) such as the bench, the squat and the developed military.

If you have more than a year of training under your belt, combine these basic exercises with isolation exercises such as the pec-deck or the concentrated curl which will have a real action on each muscle group.

Choose 3-4 good exercises for large muscle groups (Quadriceps, Chest, back) and 2-3 exercises for small groups. After warming up with a light load, do 2-3 effective sets of each exercise. If you are able, it will be useful to do additional sets.

Beginner's special: heavy load!

Warm up your muscles thoroughly and then get ready to really load up. Do not be trapped in the “10 repetitions” scheme (ie systematically do 10 repetitions in each set). Increase "pyramid" loads so as to perform the last two sets without exceeding 6 to 8 repetitions. Aim for muscle exhaustion. We recommend long sets for the quadriceps and calves.

MOST EXPERIENCED BODYBUILDER

More experienced bodybuilders will need to incorporate techniques that really congest and burn muscle. Series the most important of your exercise is the last. Do not hesitate to ask a partner to support you to do 2 to 3 forced repetitions.

Our favorite reps: partial reps, decreasing sets and supersets. These repetitions can increase the intensity of your session tenfold.

Alternate your workouts with high intensity periods and less intensive ones (variation every 3-4 weeks). This alternation promotes the development of muscles and strength. You must avoid exhaustion at all costs. Continuous heavy training is not recommended. We recommend long-lasting cycles, this allows you to build a solid foundation in strength and volume.

Regularly incorporate new movements into your routine and even change the order of the exercises. You will get bogged down if you go on an unchanged schedule for more than about two months. The more varied the program, the better your results will be.

You can also add variety to your sessions by reducing or lengthening the rest time between sets, or even by using occasional shock techniques. Here again, the more varied the exercises, the more you will progress.

Because of your natural genetic advantage, beware of the misconception that you build muscle faster by training more. While training advantage over ectomorphs and endomorphs, you (mesomorphs) will be able to take full advantage of your genetic strengths by working smart. Finally, do not neglect your diet, which you must always adapt to your sports program.

We hope to have shed some light on this subject through our article. We invite you to share your experience by posting a comment in the dedicated space below.

Other information on the Mesomorphic typology: The mesomorphic type in detail

Good training.

The 2getmass.to Team.