Body Types – Meet the Ectomorph, Mesomorph, and Endomorph

April 17, 2013 — Leave a comment
Male body types

The Ectomorph, Mesomorph, and Endomorph

Too fat? Too skinny? Too muscle-bound?

It seems like some of us have pre-determined body types, despite how we eat or how we exercise. “Some of us will always be skinny, and others will always be fat” (an untrue statement which you will later see…) While Mother Nature has pre-disposed many of us to a certain body type, it is something that hard work and sheer determination can overcome.

Determining your body type you can be beneficial. We’re all unique snowflakes, so it makes sense to customize diet and workout plans for specific body types. Is it absolutely necessary to know your body type for diet and exercise? Of course not!

But it is helpful to know and understand your body type for optimal results while dieting and exercising. General workout and diet plans will get you 80%, even 90% of the way to your goals. But for that last 10%, specializing your workouts and more so your diet will have a huge impact.

Determining Your Body Type


Most folks have heard of the three different body types: Mesomorph, Ectomorph, and Endomorph.

Generally, Mesomorphs are muscular and athletic; ectomorphs are scrawny and/or lanky, and endomorphs are chunky.

It’s not always easy to determine your body type, and we are usually never 100% of a certain type. For example, just because someone is fat, it doesn’t mean they are necessarily an endomorph. It just means they are out of shape and lazy, so it’s hard to determine the body type without knowing what’s going on under all that fat.

Let’s take a look at the different body type in-depth, and the best ways to get that optimal physique within your body type –

Mesomorph – The Muscle Stud

The typical traits of a mesomorph are a muscular body, defined muscles, strength, and the ability to gain muscle easily. Mesomorphs usually find it easy to gain weight and to lose weight. Weight training is a must for putting on size for our mesomorph friends. Muscle gains are usually pretty quick and consistent, especially for novices.

While this all sounds too good to be true, there is a flip side. Mesomorphs also tend to gain fat easier than their ectomorph counterparts. So, calorie intake must still be monitored closely, and macros (proteins, carbs, and fats) adjusted as needed to meet your physique goals. Weight training, as well as some cardio, is always beneficial for mesomorphs.

Supplements? Sure, why not – as long as they are the right ones and you aren’t wasting time or money on the tons of junk that’s out there

Ectomorph – The Skinny Guy

Ectomorphs have a small build along with small joints, and are pretty lean naturally. Ectomorphs usually have thin, elongated limbs, and their backs are not broad. Like I said, they are small and skinny dudes. Along with all those drawbacks, ectomorphs are even prone to a flat chest, small muscles, and lack of, ruggedness, if you will.

Ectomorphs find it hard to gain weight, and are considered the classic “hardgainers.” A huge amount of caloric intake is a must for ectomorphs looking to put on some lean muscle. Cardio should be kept to a minimum (but not eliminated completely).

Workouts should be short and sweet, and to the point. Usually intense training consisting of heavy weights and lower reps is the way to go, but some mid-range hypertrophy training (8-12 reps) is also essential for muscle growth.

Supplements are a big help for ectomorphs. Meals before bed time will help a lot for preventing muscle catabolism whilst they sleep. The peace of mind ectomorphs always have is- they find it very easy to lose weight so getting back to a lean state is not very difficul for these guys.

Endomorph – The Fat Man

Endomorphs are generally big bodied and soft. Fat gain is always a problem for endomorphs, as they gain weight with the greatest of ease. Endomorphs usually have strong muscles, and are quite strong in most lifts, so that’s a plus. On top of gaining fat easily, muscle gain is relatively easy for endomorphs as well. Obviously, cardio is more important for endomorphs than the other body types.

Weight gain is quick and easy (both fat and muscle), so proper amounts of weight training and cardio must be incorporated properly into a well-designed regime. Being an endomorph is a double-edged sword. Gaining weight for sports, or keeping warm in the winter, is a good thing. But with the muscle gain will surely come with fat gain. A lot of adjusting within the diet structure needs to be done if an endomorph wants to look good naked.

Supplements may or may not be needed, depending on the protein intake of the individual, the strictness of the diet, etc.

Men are Usually a Mixed Breed of Body Types

Now then, here we have the three male body types. But as I mentioned, they are not set in stone. As a matter of fact, you would be hard pressed to find a dude who is strictly one body type. You can find a mesomorph who gains weight like an endomorph, or an ectomorph who puts on muscle to become a mesomorph. It’s pretty damn hard to be one specific body type.

Common body type combinations are mesomorph/ectomorph, and mesomorph/endomorph.

Use Diet and Nutrition to Beat Mother Nature

If some of us are pre-destined for muscular bodies, why are there so many obese people in the world? That’s an article for another day. But the point is if you work out and diet correctly, you can change your physique in a way that suits your life. Whether it’s for sports, for recreation, or just to look damn good when you are kickin’ it with the ladies, you have the power to overcome what Mother Nature gave you.

No matter your body type, it is possible to build a ripped, muscular physique whether you want to be huge or you just want to remain with a certain weight. Nutrition is and always has been king.

Even the skinniest hardgainers can bulk up. Even the fattest guys can get ripped and strong. Even dudes in good shape can change their physique for the better. No excuses! So, determine your body type, adjust your diet, and start training properly. Become the king of your own world!

Lush Sleutsky

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Trying to provide the most current, accurate information. No tricks - no smoke & mirrors. We all want to learn more and more and keep progressing! There is no need for tricks or sales tactics. We want to gather, learn, share, and debate any and all fitness related info for the betterment of our minds and our bodies...

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