Mesomorphs tend to build and maintain muscle easily. They have a relatively low body fat and a good metabolism. They are strong, with a medium frame and broad shoulders. The Mesomorph, in both male and female variants is the body type that is most sought after and beneficial.
It is however in all our capabilities through utilizing scientific principles of diet and training like those outlined by P.N.S that we can all progress towards the Mesomorph somatotype.
By utilizing the P.N.S cardio and weight training system developed for Mesomorphs, we are positive you will achieve your former mesomorphic state at a rapid rate.
|DAY||MUSCLE REGION||CARDIO ACTIVITY|
|MONDAY||CHEST,BICEPS (frontal arm) & ABS||followed by 20 min H.I.I.T cardio training|
|TUESDAY||LEGS-QUADS (frontal thigh), HAMSTRINGS (back of top thigh) and CALVES.||No cardio|
|WEDNESDAY||No weights today||Some light evening cardio at a constant pace for 30min.|
|THURSDAY||SHOULDERS, TRICEPS and ABS||followed by 20 min H.I.I.T cardio training|
|FRIDAY||BACK, TRAPEZIUS (located between the sides of shoulders and neck and CALVES||followed by 20 min H.I.I.T cardio training|
|SATURDAY / SUNDAY||This is your rest day, but try to incorporate some form of fun, physical activity.|
Mesomorphic training takes place over 4 days in the week: 2 on 1 off or 2 on and 2 off.
For Weight training perform 2 light warm up sets use a weight that is sufficiently heavy enough to induce blood flow but not heavy enough to fatigue the targeted muscle. With working sets keep the rep range at 15 for the lighter initial sets and at min of 8 reps for the heaviest set.
Cardiovascular training always takes place after weight training, so that you can put your full effort into the weights and prime the fat burning furnaces – your muscles.
H.I.I.T stands for High Intensity Interval Training and has been proven to be the most efficient at burning the most amount of fat in the least amount of time. To determine your intensity levels, first establish a level that is at 65% of your Max heart rate.
To determine your heart rate – subtract your age from 220 (males) or 226 (females).
Stay at that level for 2 minutes, on the next 2 minutes increase the intensity level to 90% of your max and hold it there. At the end of another two minutes come back down to 65% and recover for further two minutes. Repeat this sequence for the prescribed duration.
You can use the stationery bike, elliptical trainer, the treadmill, the stepper and the rowing machine at different occasions to minimize boredom.