The human body comes in all different shapes and sizes. Though this is true, there is an area of science that puts body-types into 3 different categories known as somatotypes. The three somatotypes are Ectomorph, Endomorph, and Mesomorph. In this article, we will give you a full breakdown of each of these body types. By the end of this article, you should be able to determine whether you believe in the theory of somatotypes, and if you do – which category you fall into.
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Ectomorph
When William Herbert Sheldon first hypothesized the 3 body types in 1940 he named them after the 3 germ layers in the embryo (we’ll get to why at the end of this article). The ectoderm develops into the skin and nervous system when the baby grows.
An ectomorph is characterized as someone with a thin frame who has a hard time putting on muscle and is typically weaker than the other 2 body types. Their muscles are long and string-y, and have narrow shoulders and a flat chest.
Because this particular body type has a hard time putting on weight, if they want to build muscle and increase their strength they’ll need to be very intentional about their exercise and their food intake.
For exercise, it is recommended that the ectomorph body type focuses on shorter workouts, so the body is in muscle building mode (as opposed to cardio). The workouts should also focus on compound movements. These exercises use multiple muscle groups and require more energy and neurological activity than isolation movements. For example, deadlift, squatting, bench press, and pull-ups are great exercises for ectomorphs.
In order to make those workouts count and to build muscle, ectomorphs should eat a very nutritious and calorie-dense diet. Calorie-dense meaning that the nutritious foods they choose should also be high calorie. The best foods for this would be foods high in healthy fats as they provide 9 Calories/gram. Their bodies are well adapted to burning carbohydrates, so although including plenty of carbohydrates is important, their focus should really be on the foods that will take longer to digest (and therefore they will not burn through them so quickly).
Eating before bed will also help ectomorphs keeps weight on. While we sleep our body is using calories from the day to help repair, recover, and prepare for the next day. Eating before bed means that ectomorphs will be less likely to go into a catabolic – or tissue breakdown – state.
Mesomorph
According to William Herbert Sheldon, the mesomorph name came from the mesoderm, which develops into the muscles and heart and blood vessel tissue. Mesomorphs are typically more muscular and lean, with broad shoulders and they are also quite strong.
Mesomorphs are the people who seem to respond the best to resistance training. Their bodies adapt quickly, and they will respond very quickly to specific training styles. Individuals with this body type are well suited for most sports.
In terms of their nutrition, mesomorphs have to be more careful than ectomorphs. Because their body responds so well to training, it also responds well to calories. It uses food for energy, but if there’s any leftover, it will get stored as fat. The storage of additional calories as fat is an old process meant to protect us from starvation back when food wasn’t so readily available.
Endomorph
Lastly, we have the endomorph. Endomorphs, coming from the term endoderm, which develops into the digestive tract, are individuals with a shorter, rounder frame.
Endomorphs have a softer build than the mesomorphs. They can put on muscle really well, but they can also put on fat very easily. Once they have gained the extra fatty tissue, they also find it more difficult to lose it. The muscles that they do develop are usually softer and less-defined looking than the mesomorphs. Endomorphs are typically described as “stocky” as they are typically short as well as being round.
An endomorph will have to be careful about what they eat. Their bodies are better at storing calories than using them. Endomorphs should consider monitoring their calorie intake and their macros if they are looking to lose weight.
Combinations of Body Types
The good thing about this theory is that each person is probably a combination of body types. You may be tall with a thin frame but are still able to put on muscle like a mesomorph. You can also be an endomorph and have well-defined muscles like the mesomorphs.
The other thing to realize about these body types is that when William Herbert Sheldon was developing the theory of somatotypes it was actually for psychological purposes. His theory suggested that each body type was associated with different psychological traits as well, which was previously theorized by a man named Francis Galton.
According to their theories, these are the temperaments that coincide with each body type:
- Ectomorph: intelligent, gentle, and calm, but also self-conscious, introverted and anxious.
- Mesomorphs: competitive, thick-skinned, tough, and extroverted
- Endomorphs: outgoing, friendly, and laid-back, but also lazy, and selfish.
This is the beauty of theories is that they are just that – theories. Each of the characteristics associated with the body types is not set-in-stone. The important thing here is that you as an individual takes type to learn how your body responds to exercises and how it responds to fuel. Pay attention to how different types of exercise make you feel. Track your food for a month and keep notes of how different combinations of foods make you feel. You may realize that you could actually eat more calories than you are and still remain healthy.
This article is not meant to put any of our clients in a box based on their body types. Everyone is capable of achieving health and fitness goals. With the help of a personal trainer who understands the science of anatomy, physiology, nutrition, and exercise, it can get you to your goal faster – no matter what body type you may have.
