Hi Again!
<center><font size="1" color="#ff0000">LAST EDITED ON Jul-11-00 AT 07:25AM (EST)</font></center>
Rather than gear my workouts to meet a specific body type, I instead design a wide variety of safe and effective workouts which allow for individuals to modify them to meet their own specific needs.
Unfortunately there is no exact answer to your question. Some people respond better to light weight training while others do better with heavy weight training. And some even do better with with both methods.
The best advice I can give you is to try each method for a period of about 6 to 8 weeks. If you are not seeing a hint of improvement by the end of the 6 to 8 week period, then try another method listed above. When you actually start to see improvements, stick with that method for a longer period(around 12 weeks total including the 6 to 8 you just did). When the results start to slow down, shake things up by still sticking with your favored training method but making small changes such as adding heavier weight to your exercise sets, or adding higher reps to the exercise sets, and/or changing the order that your exercises are performed in.
I, personally seem to respond better to heavier weight training for the first few exercises of each body part. Then I switch to medium weight and go to 10 to 12 reps per set(for the remaining exercises in that body part). Then to change things up, I will do about three total body, high rep, medium weight workouts followed by about four days off to let my body recover.
I strongly recommend that you get away from placing yourself in a particular category of body types and instead take the time to really connect with your body and learn about what makes it perform better for you, bring on improved results, and of course, give you the leaner more sculpted appearance you are asking for.
While you will never be able to change your genetic make up entirely, you can definitely improve, enhance, and reshape your physique to more of what you want. Of course, as someone mentioned above, good, healthy, clean eating is the other important part of the equation which will work towards making this happen. Also, a well rounded cardiovascular conditioning program is paramount too.
Hope this helps
!