The Mesomorph Body Type: What is it, Workout Plans & More

• Medium-sized bone structure: Mesomorphs usually have a medium bone structure, which offers a great foundation for muscle development.

• Higher muscle mass: They have a higher percentage of muscle mass, which typically means their physique is often well-defined even without extensive training.

• Efficient metabolism: Mesomorphs tend to have a relatively efficient metabolism (though, not as fast as ectomorphs), allowing them to burn fat more easily while gaining muscle.

• Frequency: Aim for 3-5 strength training sessions per week.

• Exercises: Include compound exercises like squats, deadlifts, bench presses, and pull-ups, which work multiple muscle groups simultaneously. Add isolation exercises like bicep curls and tricep extensions to focus on specific muscles.

• Repetitions and sets: For muscle growth, perform 3-4 sets of 8-12 repetitions per exercise. For strength, use heavier weights with 4-5 sets of 4-6 repetitions.

• Frequency: Include cardio 2-3 times per week.

• Types of cardio: Mix steady-state cardio (like running, cycling, or swimming for 30-45 minutes) with HIIT sessions (short bursts of intense activity followed by rest, such as sprinting or circuit training).

• Duration: HIIT sessions can be shorter, around 20-30 minutes, while steady-state cardio can be 30-45 minutes.

• Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Aim for at least 10-15 minutes of stretching per session.

• Yoga or Pilates: Consider adding a yoga or Pilates session once a week to enhance your flexibility and core strength.

• Rest days: Make sure you have at least 1-2 rest days per week to allow your muscles to recover and grow. Active recovery, such as light walking or stretching, can be beneficial.

1. Improving Muscle Gain

   Mesomorphs typically find it easy to gain muscle, but a calorie surplus can make it easier to build muscle while keeping energy levels high. Training for muscle gain can be intense, so consuming more calories than you burn and focusing on nutrient-dense foods ensures you have the energy available to build muscle while recovering from your training, and getting essential vitamins and minerals needed for normal body processes. 

   • Protein: You may need to up your protein intake - aim for about 1.6 to 2.2 grams of protein per kilogram of body weight to support muscle repair and growth.
   • Carbohydrates: Include plenty of complex carbohydrates like whole grains, oats, brown rice, and sweet potatoes in your diet. These types of food will provide sustained energy for intense workouts.
   • Fats: Don't shy away from healthy fats from sources such as avocados, nuts, seeds, and olive oil, as these are important for keeping your energy levels up.

   If you struggle eating enough food, try eating 5-6 smaller meals throughout the day. This will help maintain energy levels and provide a steady supply of nutrients to your muscles while ensuring you can get enough calories. 

   Want to pair up your diet with a training plan? Take a look at our workout plan for gaining muscle.

2. Targeting Fat Loss

   If your goal is to reduce body fat while maintaining muscle mass, creating a moderate caloric deficit by consuming slightly fewer calories than you burn is essential. This allows your body to use stored fat for energy, resulting in weight loss. However, avoid excessive calorie deficits or fad diets -- losing weight too fast can result in muscle being lost rather than fat, and can negatively impact your overall health.  

   To keep satiated while dieting, make sure to include plenty of high protein foods, low calorie but high volume food like fruit and veg, and healthy fats.  

   Focus on a high-protein diet to preserve muscle mass while reducing carbohydrate intake to help control calorie consumption is important here. Avoid refined sugars and stick to healthy fats as they will help keep you satiated and support metabolic functions.

3. For General Healthy Living

   If you're simply looking to maintain a healthy diet and weight, stick with a balanced and varied diet. Focus on including more whole, minimally processed foods to get the most nutritional value. This means prioritising fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals and snacks. Everything in moderation is key, so include your favourite foods throughout the week too.

   For more diet advice, you might find our article on covering what you should eat to reach your goals helpful.

• Mesomorphs can rely solely on genetics

  This is arguably the biggest misconception around mesomorphs. While genetics play a significant role in determining body type, relying solely on genetics is not enough to achieve fitness goals. Mesomorphs, like everyone else, need to engage in regular physical activity, diet properly, and maintain a healthy lifestyle to hit their goals and remain healthy. While genetics may provide an advantage, they are not the only factor in achieving and maintaining fitness.

• Mesomorphs don't need to do cardio

  There's a common belief that mesomorphs can focus solely on strength training and ignore cardio exercises. However, cardiovascular exercise is important for overall health, including heart health, endurance, and fat loss. Incorporating a mix of cardio and strength training is crucial for mesomorphs to achieve a balanced and comprehensive fitness routine.

• All Mesomorphs are naturally athletic

  Again, while many mesomorphs may exhibit a natural inclination towards physical activities and sports due to their build, not all mesomorphs are inherently athletic or even interested in sports. Fitness and athleticism also depend on personal interests, motivation, and training. Mesomorphs, like any other body type, can vary widely in their athletic abilities and preferences.