• Golden Age Building Routine for: The Mesomorph

    Here's the second installment in our beginner routines. At first glance this make look a little daunting, and you're right. This is an original Pumping Iron days workout. It got a little intense back then. If you're looking for


    Of the three body types (ectomorph, mesomorph, endomorph), mesomorphs have the easiest time adding muscle mass, but even their quest for mass is fraught with pitfalls.

    Mesomorphs' metabolisms are so finely tuned and efficient that everything they eat is used. If they eat largely protein, they become muscular, but if they consume too much fat or carbs, they can become quite fat. The trick then is for the mesomorph to eat a high protein diet and adjust the fat and carbohydrate levels to either maintain or reduce body fat levels.

    Here is a very basic four day split building routine for that guy that is looking to maintain balance - The Mesomorph. It is a jumping off point for your training. You'll have to adapt it to your own body depending on your age, experience, and fitness level. If you can't do one or more of the exercises in this workout due to lack of equipment, feel free to substitute any other basic exercise for the same muscle group.


    Situps 1-3 50
    Donkey Calf Raises 4 10-15
    Seated Calf Raise 3 10-15
    Squats 6 15/12/10/8/6/4
    Stiff Leg Deadlift 3 10-15
    Upright Row 4 12/10/8/6
    Seated Pulley Row 4 12/10/8/6
    Nautilus Pullover 4 12/10/8/6
    Preacher Curl 4 12/10/8/6
    Alernate Dumbbell Curl 3 10/8/6
    Dumbbell Wrist Curl 4 15-10
    Leg Raise 1-3 50
    Standing Calf Machine 4 10-15
    Leg Press Calf Raise 3 10-15
    Incline Press 4 12/10/8/6
    Dumbbell Bench Press 4 12/10/8/6
    Military Press 4 10/8/6/4
    Bent Laterals 4 8-12
    Lat Pushdown 4 8-12
    Dumbbell Triceps Extention 3 8-12
    Reverse Curl 3 8-12
    Neck Strap 4 15-20


    If you're given a range (8-12, 10-15, 15-20), do a number of repetitions within that range. The 10/8/6 reps means one set of first number, add weight and do one set of second number, and add weight again for a set of third number, etc. The weight jumps should be roughly 15-20% between sets. So if 100 is your first set on the squat, the second would be 120 and the third 140. It's essential to push hard to steadily increase exercise poundage.



    The final repetition of the last set should be absolutely the last rep you can do. Only by going close to "failure" like this can you be assured of getting the most out of each exercise. However, while the final set should be to max, the sets leading up to it should be 75-90% of maximum.These first sets build muscle but also warm up your muscles and joints for the all-out final set. Without a good warm-up, you are likely to injure yourself. You will also not be able to thoroughly stimulate your muscles with the final set unless fully warmed up. It's difficult for me to tell you how fast you should be progressing, because everyone is different and everyone moves at a different pace.

    While you may progress more quickly or slowly, you should be able to increase leg and back exercises about 5 five pounds per week and other body parts five pounds every other week. These are very general guidelines for a very general body type. This routine acts as a base for you to build on. Happy Building!

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