MUSCLE UNIVERSE​

Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Keeping in peak physical condition is often tempered by a scattered approach to eating and training.

 

Are you the type?

 

If you are, you’ll know it from the jealous looks. Mesomorphs look well built without setting foot in a gym, and pack on muscle the instant they pick up a dumbbell. If this sounds like you, you’ve hit the genetic jackpot – but you can make the most of your DNA with some tactical workout tricks.

 

What’s going on?

 

It’s all to do with satellite cell-mediated myonuclear addition – or, in layman’s terms, the number of cells surrounding your muscle fibres and your ability to add more by training. In one study of 66 people, the top 17 ‘responders’ experienced a 58% gain in muscle cross-sectional area, while the bottom 17 gained nothing. If you’re a good responder you’ve got a head start, but losing fat and training efficiently can work wonders.

 

What you might be doing wrong

 

‘Mesomorphs often won’t train as hard as they can,’ says Hughes. ‘I usually give them timed workouts, to give them goals to aim for and raise their workout intensity.’

 

What you should be doing

 

‘I get mesomorphs to train athletically,’ says Purdue. ‘So I might do sprints, box and vertical jumps or other plyometrics. They respond well to low reps and power moves. Alternatively, interval sprints will pump up their metabolism and strip away fat.’

 

What to eat

 

Although the usual caveats apply, the good news is that your body will respond well to whatever healthy food you put into it. ‘You can eat a moderate amount of carbs,’ says Hughes. ‘And err on the side of more when it comes to protein.’ A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. So, for example, a plate that contained vegetables such as cauliflower and broccoli, grilled chicken and olive oil on wholegrain bread would represent a staple dish for this body type.

 

What else?

 

‘Mesomorphs respond well to creatine,’ says Hughes. ‘It’ll aid their recovery from athletic workouts and help them work out harder.’ You should also factor in recovery days. ‘Although the explosive nature of athletic workouts minimises the eccentric [lowering] portion of your moves, which helps stave off muscle soreness, some light movements on your rest days will help get the blood flowing and keep you fresh.’

 

Money moves

 

‘You’ll respond well to power moves,’ says Purdue. ‘Try pairing a strength move with a power move that works the same muscles. For example, superset five reps on the deadlift with five on the power clean.’