mesomorph (meso-endo)

• characteristics
  • naturally strong
  • respond quickly to exercise
  • in training: easier to
    • gain mass
    • lose weight
    • stay lean

『 workout plan 』

• ask yourself
• how many days in a week can i dedicate to exercising?
• how long can each workout sesion be?
• what time of the day suits my schedule?
  • TB (training baseline)
• 12-20 reps or more

 ▸ build muscular endurance (to train your muscles to perform a certain move for an extended period of time) & size. high reps = lighter loads + shoter rest between sets, 30-60 seconds

• 6-12 reps

 ▹ hypertrophy training (increase & growth of muscle cells. tone up and definition. lifting heavier + lower reps, 60-90 seconds)

• train for 4-6 weeks at any given level of difficulty before adding more to your training.
  • training progression
    • increasing the work load (lifting heavier weights / increasing your running speed)
    • increasing workout volume (more reps & sets)
  • increasing the workout time
  • reducing rest time
  • introducing tougher moves

p.s.: later on create a fitness journal to keep track of every single workout (objective - exercises, weights, sets, reps, workout duration, rest time; subjective - how your body feels, recovery level, mental state). + include a stress management day in the week, for recovery [yoga, meditation, pilates]