Female mesomorphs, that includes women who feel they have become too bulky, should do light-to-moderate weight training, no more than 3 times a week for muscle shaping and sculpting. This will help enhance tone and not increase size. Do 2 to 3 sets of 12 – 15 repetitions using light to moderate weights for each major muscle group. Try circuit training, which encourages strength and stamina, but without building bulk. Be careful when choosing thigh exercises in a bid to slim down thighs.
As a male mesomorph your muscles are thick and powerful and you require moderate to heavy weights to stimulate growth. Male mesomorphs have essentially won the DNA lottery. Start with three to four exercises for each muscle group. You can use higher reps and lighter weights. Most trainers will recommend a combination of three types of exercises per body part. Increase muscle mass and definition with 3-4 sets per exercise; each set consisting of 12-15 repetitions. If you wish include advanced techniques such as drop sets, strip sets, forced sets and super sets.
MESOMORPHS NEED VARIETY
Both male and female mesomorphs adapt quickly to exercise and you need to maintain variety in your workouts to keep stimulating and challenging your muscle. Maintaining variety also helps to reduce injuries and maximize gains. As part of this you add new exercises or simply change the order of your exercises.
Although, you have excellent natural strength, keep workouts under one hour. Do not over-train. Pay proper attention to rest and nutrition to get the most out of your efforts. Other effective exercise strategies for mesomorphs include circuit training and high-intensity cardio to burn fat, whilst building muscle.