Ultimate Guide to Body Types (Ectomorph, Endomorph, & Mesomorph)
Have you ever heard of the endomorph, ectomorph, and mesomorph body types?
For example, have you ever been in a gym and heard someone say something like, “I’m an ectomorph, so I’ve always had problems building muscle.”
Or, have you read somewhere that top bodybuilders are usually mesomorphs because they can gain muscle just by looking at a set of weights?
When you get into bodybuilding, you will often hear the terms endomorph, ectomorph, and mesomorph because these are classifications known as somatotypes.
Once you know what kind of body type you have, it’s easier to reach your fitness goals since you can design a diet and workout program that matches your genetic potential.
The Creepy History of Somatotype Body Classifications
The term somatotypes was created by a man named William Herbert Sheldon. He was a doctor and psychologist who lived in the early 20th century, and he had an extensive education that featured degrees from Brown University and the University of Colorado. He also taught at Harvard and Columbia.
Sheldon based somatotyping on his study of “nude postural photos” that were taken at Ivy League schools between the 1890s and 1960s, and he theorized that body type could be a significant factor in physical, mental, and spiritual health.
Now, I’m not going to get into the weird backstory behind the photos, but I need to point out that these pics were the basis of Sheldon’s research. In the late 19th and early 20th centuries, physical weakness and bad posture were viewed as big problems that were the result of the transition into an industrialized society. This led to the science of “anthropometry,” which was the study of body measurements as indicators of health, intellect, and character.
At that time, the theory of eugenics was very popular, and eugenics and anthropometry were linked together. Eugenics heavily influenced Sheldon, and somatotyping came from his belief that poor genetics were diluting the gene pool, and it was a problem that needed to be corrected.
I’m going to be honest here, the history of somatotypes is not good. The motivations behind it were inherently racist, and his ideas about body types were vilified once World War II began and eugenics was linked to Hitler and the Nazis.
But before all that happened, Sheldon was an academic celebrity who was published in various publications like Time Magazine. He also wrote multiple books, including his best known work Atlas Of Men, which was published in 1954.
Understanding Endomorph, Ectomorph, & Mesomorph Body Types
The terms ecto, meso, and endo first appeared in the 1930s, and they were so popular in the field of exercise science that they soon were taught in various exercise and health programs. These terms are Sheldon’s legacy, and they are a big part of muscle building and athletics today.
But, his intentions were to use somatotypes as a way to judge a person’s character and behavior. So, needless to say, his work has been put into practice, but not the way he expected.
Today, somatotypes are used to help develop proper training and nutrition regimens so you can set realistic, attainable fitness and health goals. Knowing what type of body you have will help you become more successful in your fitness journey.
Many of us have certain tendencies towards one group or another. But, I should point out that you can change over time because of your lifestyle, genetics, and training style.
Ectomorph Body Type (Lean)
Ectomorphs tend to be thin with a lean build and long limbs, and they usually have trouble gaining weight. These are the people who can eat just about anything they want, but never gain fat or muscle. Instead, they stay looking the same, even if they want to bulk up. People who struggle to gain muscle are also known as “hardgainers.”
Am I an Ectomorph? (Description & Characteristics)
The common characteristics of ectomorphs are:
- Skinny
- Small joints/ boned
- Long arms and legs
- Linear physique
- Small shoulders
- Lightly muscled
- Small chest and butt
- Low body fat (without exercising or following low calorie diets)
- Can eat anything they like without weight gain
- Fast and efficient metabolism
- Difficulty gaining weight and muscle mass
- Hyperactive
Many people who aren’t ectomorphs wish they were. It’s a very enviable body type, but ectomorphs definitely have their own set of problems and challenges.
Because they tend to have low muscle mass, endomorphs often lack shape. Some female ectomorphs wish they had curves, and male ectomorphs can have trouble bulking up and can look wiry.
Being an ectomorph can also be deceiving because even though they usually appear thin, they might not have a healthy body fat percentage. They can appear to be underweight, but carry too much body fat at the same time. This is commonly referred to as being “skinny fat”.
As ectomorphs age, their lightening-fast metabolism usually slows down, and that leads to weight gain which they aren’t used to.
However, being an ectomorph doesn’t mean a lifetime of weakness. You can be just as strong and healthy as someone with a different body type, but you have to be committed to a massive diet and a customized workout.
Famous Ectomorphs
If you’ve identified yourself as an ectomorph, you may be worried that your body will hold you back from accomplishing some great things, but that isn’t true. There are plenty of famous ectomorphs that have risen to stardom regardless of their body type. Many of them actually embraced their lean and limber physiques as tools to help their careers.
Male Ectomorph Celebrities & Actors
Zac Efron
He’s a popular actor who starred in Neighbors and High School Musical.
Shia LaBeouf
LaBeouf has starred in Indiana Jones and the Crystal Skull, Transformers, and Fury.
Tobey Maguire
Tobey Maguire is an American actor that has played many iconic roles including Peter Parker as Spider-Man.
Female Ectomorph Celebrities and Actors
Kate Moss
Gisele Bundchen
Paris Hilton
Ectomorph Athletes
Popular ectomorph athletes under this somatotype include Michael Phelps, Usain Bolt, and Bruce Lee.
Famous Ectomorph Bodybuilders
Some famous ectomorph bodybuilders include Frank Zane, Flex Wheeler, and Zyzz.
Recommended Ectomorph Weight Gain Diet & Meal Plan
Because of their high metabolism, the best diet for an ectomorph has a higher percentage of carbohydrates and a ton of calories. You want about half of your calories to come from carbs, the other half should be evenly split between fat and protein.
According to the American Council on Exercise, ectomorphs should:
- Eat every two to four hours.
- Add at least 500 calories over maintenance to gain weight or muscle
- Choose warm foods over cold foods for better digestion
- Eat starchy carbohydrates like oats, brown rice, quinoa, sweet potatoes, and potatoes
- Include fruit in your daily food intake, like bananas, mangoes, pineapple, papaya, avocado and peaches
- Opt for veggies like broccoli, cauliflower, brussel sprouts, beets and carrots, especially cooked in coconut oil or ghee (clarified butter)
- Eat nutrient dense snacks like nuts and seeds, as well as nut butters
Just because ectomorphs can eat anything they want and stay relatively thin, that doesn’t mean they should be hitting the drive-thru or loading up on junk food. That kind of eating is a sure-fire way to become skinny-fat.
Another diet tip for ectomorphs is to eat or drink something that is loaded with carbs and protein – but is fast-digesting – about 30 to 60 minutes before a workout. The nutrients will help ectomorphs stay energized, and don’t forget to stay hydrated with plenty of water.
The post-workout meal should come about an hour after exercising, and ectomorphs should have a ratio of 3:1 carbs to protein to help repair and build muscle fibers.
If you’re an ectomorph and have the goal of building muscle and sculpting your body, you have to be dedicated to your training and nutrition. Even though ectomorphs tend to kick ass in endurance-based fitness activities, you must have a consistent weight-training program to achieve your goals.
Cardio Recommendations for Ectomorph Athletes
Because the ectomorph’s ability to burn through calories quickly, cardio should be performed with caution if you’re trying to create a muscular-looking body. Too much cardio can undo a lot of hard work if you’re not careful.
If you’re an ectomorph and you insist on adding cardio to your routine, you shouldn’t exceed more than 30 minutes of low intensity steady state (LISS) cardio or high intensity interval training (HIIT) cardio 3x per week.
3 Mass Gain Training Tips for Ectomorphs
The most important things for ectomorpohs to build a muscular body is resistance training and here are 3 quick tips to achieve that:
- Train with heavy weights – Unlike mesomorphs, ectomorphs need to apply additional stress to the muscles to force growth and lifting heavier weights is the way to do it
- Workout 4 days a week for best results – Ectomorphs need to hit muscle groups multiple times per week so training 4 times allows for this kind of frequency
- Focus on medium to high exercise volume – To adequately stimulate a muscle group and get the most out of every workout, perform 3-5 sets with 8-12 reps for each exercise
Sample Ectomorph Workout Plan & Routine
Day 1 – Chest & Triceps
- Incline dumbbell press, 12, 10, 10, 8
- Dumbbell flyes flat bench 3 x 12
- Overhead extensions 12, 10, 10, 8
- Dips 3 x 12
Day 2 – Back & Biceps
- Wide-grip pull-ups 12, 10, 10, 8
- Bent-over dumbbell rows 12, 10, 10, 8
- Seated barbell curls 12, 10, 10, 8
- Alternate dumbbell curls 3 x 12
Day 3 – Legs & Shoulders
- Leg press 12, 10, 10, 8
- Lying leg curls 12, 10, 10, 8
- Barbell squats 3 x 12
- Deadlifts 3 x 12
- Walking lunges 3 x 12 each leg (total 24)
- Military press 12, 10, 10, 8
- Rear delt flyes 3 x 12
- Lateral raise 3 x 12
Day 4 – Rest or Slow Steady-state Cardio
Day 5 – Total-body Superset
- Push-ups 3 x 12 with close grip lat. pulldown 3 x 12
- Skull crushers 3 x 12 with standing biceps curls 3 x 12
- Arnolds (shoulder press) 3 x 12 with step-ups 3 x 12 each leg
Day 6 – Rest or Slow Steady-state Cardio
Day 7 – Rest or Slow Steady-state Cardio
Endomorph Body Type (Stocky)
Now we are going to the other end of the spectrum. Endomorphs tend to gain weight and keep it on. Just like ectomorphs seem to gain muscle by looking at weights, endomorphs can seemingly gain weight just by looking at food.
Am I an Endomorph? (Description & Characteristics)
Endomorphs have a larger frame, wide build, a soft, curvy pear-shaped physique, and they tend to have wider hips and shorter limbs. Often, endomorphs have more muscle than ectomorphs and mesomorphs, but that usually comes with a significant amount of body fat.
They also have sluggish metabolisms, which is why endomorphs gain weight easily and have to kill it in the gym to lose body fat.
Common characteristics of endomorphs are:
- Round body
- Medium/ large joints/ bones
- Small shoulders
- Short limbs
- High levels of body fat (may be overweight)
- Body fat tends to settle in lower regions of body, mainly lower abdomen, butt, hips, and thighs (rather than being distributed evenly throughout body)
- Pear-shaped physique
- Can gain muscle easily, but tends to be underdeveloped
- Difficult to keep lost body fat off
- Lose weight slowly
- Have to work hard to lose weight
- Slow metabolic rate
- Attacks of tiredness/ fatigue
- Fall asleep easily
Female endomorphs can’t force themselves to be ectomorphs. Even if you beat your body into submission and lose a ton of weight, it will mean you are losing muscle, and it just won’t look right. Your goal should always be to make your body the best it can be, not to be something it isn’t.
Male endomorphs usually don’t desire to be ectomorphs, but instead they wish to be mesomorphs. This can happen if you put the work in. But again, you should always work to be your best self, not force your body to be something it isn’t.
Famous Endomorphs
If you’re discovering that you’re more of an endomorph body type, you might think that greatness can’t be achieved because of how easily you accumulate and retain body fat. Endomorphs are hiding in plain sight, and many of them are some of the most popular celebrities, athletes, and bodybuilders that you already know but never realized.
Male Endomorph Celebrities & Actors
A few famous male endomorph somatotype actors include Chris Pratt, Chris Hemsworth, and Tom Hardy. This becomes a little more apparent when you look at pictures of their bodies before they took iconic roles that required them to reduce their body fat percentage. Chris Pratt is a good example when you contrast his out-of-shape role as Andy in Parks and Recreation vs his blockbuster role in Jurassic World.
Female Endomorph Celebrities & Actors
A few famous endomorph celebrities include Scarlett Johansson, Jennifer Lopez, and Marilyn Monroe. They all have the classic characteristics including a pear-shaped figure with a small waist and wider hips. In many cases endomorphs have a rounder body with smaller limbs.
Endomorph Athletes
Some popular endomorph athletes include Vince Wilfork, Benedikt Magnusson, and Ndamukong Suh. Contrary to the stigma that this somatotype receives due to its easy fat accumulation, endomorphs are prevalent in major sports like football and powerlifting.
Famous Endomorph Bodybuilders
Even famous bodybuilders like Lee Priest, Steve Davis, and Dave Draper have/had classic endomorph problems that make competing even more of a struggle. Their bodies resist losing body fat, but put it on quite easily. Plus, when they go through a cutting phase, they tend to lose more muscle than fat.
Recommended Weight Loss Diet for Endomorph Body Type
The most important thing for an endomorph to lose weight is to maintain a caloric deficit. A caloric deficit is a state in which your body burns more calories than it consumes. When this occurs, your body literally eats itself for additional fuel.
Endomorphs must carefully monitor their macros. The best diet tends to be low-carb, which means they must avoid junk food and eat a lot of vegetables. Endomorph nutrition really needs to be a lifestyle and not a diet, so finding ways to incorporate good habits into your daily routine is the best way to be successful.
If you are an endomorph and want to achieve your best body, you can’t cheat on your diet. High carb foods are quickly turned into sugar, and that means they are stored as fat. Endomorphs tend to have higher body fat percentages, and they are often sensitive to carbs and insulin.
So, endomorphs need have a diet with a more even distribution of macros: 35-40% protein, 35-40% fat, and 20- 30% carbs. However, the carbs should come from veggies and unrefined, high-fiber starches. Things like bread, cereal, and crackers should be avoided.
The Paleo and Keto diets has been proven to work well for endomorphs because each meal features protein, veggies, and healthy fats. Endomorphs can also jump start their metabolism with a high-protein breakfast.
An endomorph’s diet requires military precision for maximum results.
Unique Endomorph Cardio Recommendations
To achieve their fitness goals, endomorphs must stay active on a daily basis. Cardio training is essential because endomorphs need to burn a lot of calories to create a calorie deficit.
Endomorphs should be doing 30 minutes of HIIT (High Intensity Interval Training) cardio two to three days a week. They should also incorporate 30 to 60 minutes of steady-state cardio two to three days a week.
3 Resistance Training Tips for Endomorphs
In addition to daily cardio, endomorphs should also include weight training into their workout regimen. During these sessions the focus should be building lean muscle mass and losing body fat while boosting the metabolism.
The more active muscle tissue you develop, the higher the resting metabolic rate. This means that the body will want to burn more fat for fuel.
Here are 3 quick resistance training tips that will help endomorphs build muscular body:
- Focus on large muscle groups – Endomorphs will get more bang for their buck by working larger muscle groups with compound exercises as opposed to isolating everything
- Work with high reps – Similar to ectomorphs, working in the high rep range of 8-12 reps will provide adequate muscle stimulation and add an anaerobic element to training
- Use circuit training – Try chaining multiple exercises together with minimal time between sets
Sample Endomorph Workout Plan
These sample workouts mix resistance training and circuit training to focus on building muscle while also burning body fat at the same time.
Day 1 – Upper Body Resistance Workout + 30 Min LISS Cardio
- Bench Press: 4 sets x 8-10 reps
- Cable Rows: 3 sets x 10-12 reps
- Barbell Shoulder Press: 3 sets x 10-12 reps
- Chin-Ups or Lat Pulldown: 3 sets x 12-15 reps
- Biceps Curls: 3 sets x 10-15 reps
- Skull Crushers: 2 sets x 10-15 reps
- Side Delt Raises: 3 sets x 15-20 reps
Day 2 – Lower Body Resistance Workout + 30 Min LISS Cardio
- Back Squat: 3 sets x 8-10 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Extensions: 3 sets x 10-15 reps
- Leg Curls: 3 sets x 10-15 reps
- Standing Calf Raises: 3 sets x 15 reps
- Ab Roller: 3 sets x max reps
Day 3 – Rest
Day 4 – Upper Body Circuit Workout
Perform all exercises in succession with only 5-10 seconds rest in between. Do the circuit 3 times with 60-90 seconds rest between rounds.
- DB Shoulder Press: 10-12 reps
- Wide Grip Pull-Up or Lat Pulldown: 12-15 reps
- DB Incline Bench Press: 8-10 reps
- DB One Arm Rows: 10-12 reps
- Seated Biceps Curls: 10-15 reps
- Triceps Pushdowns: 15-20 reps
- Rear Delt Raises: 15-20 reps
Day 5 – Lower Body Circuit Workout
Perform all exercises in succession with only 5-10 seconds rest in between. Do the circuit 3 times with 60-90 seconds rest between rounds.
- DB Deadlift: 8-10 reps
- Goblet Squat: 8-10 reps
- Lying Hamstring Curl: 10-15 reps
- Bulgarian Split Squats: 10-15 reps
- Seated Calf Raise: 15 reps
- Planks: 30 seconds
Day 6 – 30 Min LISS Cardio
Day 7 – Rest
Mesomorph Body Type
This body type is in the middle between ectomorph and endomorph. Basically, you get the best of both worlds, which means mesomorphs have characteristics of each. Mesomorphs are considered to be ideal for bodybuilding because they are naturally strong and can gain or lose easily. It still takes a lot of work, but mesomorphs do have a bit of a jump start when it comes to building muscle.
Am I a Mesomorph? (Description & Characteristics)
Mesomorphs tend to have wide shoulders, narrow waists, and thin joints. Mesomorphs who don’t have a lot of height are often naturally fit and muscular, but that doesn’t mean they don’t have to work out or eat healthy foods.
Mesomorphs aren’t healthier than other body types, but they do tend to get into shape more easily than others because they can gain muscle and burn fat relatively easy. This body type is still prone to weight gain, so to gain muscle and keep the fat to a minimum, concentrating on diet and cardio is essential.
Common mesomorph characteristics are:
- Naturally lean
- Naturally muscular
- Naturally strong
- Medium size joints/ bones
- Wider at the shoulders than the hips – i.e. chest dominates over abdominal area
- Broad/ square shoulders
- Female mesomorph: defined hourglass figure
- Male mesomorph: V or rectangular shape
- Efficient metabolism
- Gaining muscle is almost effortless
- Losing fat is almost effortless
- Responds quickly to exercise
Famous Mesomorphs
When it comes to the mesomorph somatotype, it’s like winning the genetic lottery. Gaining fat is a struggle to them, but losing it is a breeze. That’s why it makes sense that some of the biggest celebrities and famous people have been blessed with these kinds of genetics. Here we’re going to take a look at who a few of these people are.
Male Mesomorph Celebrities & Actors
A couple famous male mesomorph actors include Sylvester Stallone, and Chris Evans. The telling characteristic is their ability to gain muscle and maintain size for their various movie roles without much issue.
Female Mesomorph Celebrities & Actors
Some female actors and celebs that have a mesomorph somatotype include Jennifer Garner, Halle Berry, and Madonna. These actors have natural curves that are not over pronounced. They also don’t go long durations of time in which they’ve held onto excess body fat or shown loss of muscle tone.
Mesomorph Athletes
What’s cool about mesomorph athletes is they have natural gifts like quick timing, precise coordination, and fast synchronized movement in addition to their ability to gain muscle easily and keep body fat at bay. They’re quick to catch moving objects at a moment’s notice and are naturally fast even if they’re not the fastest. A few mesomorph athletes include Jackie Chan, Anna Kournikova, and Terrell Owens.
Famous Mesomorph Bodybuilders
A couple famous mesomorph bodybuilders in history include Arnold Schwarzenegger and Jay Cutler who have both won Mr. Olympia titles in their careers.
Mesomorphs have an awesome foundation to build on, and they can achieve incredible definition because they can easily gain muscle mass and lose weight. It seems like they won the genetic lottery, but easy results can often lead to lack of motivation. Mesomorphs might assume that they can get away with a bad diet or little exercise because they can bounce back so quickly.
Bad habits can keep mesomorphs from living their best life.
Recommended Mesomorph Diet & Meal Plan
Mesomorphs need more calories than other body types because of the higher ratio of muscle mass. We all know that muscle weighs more than fat, and that takes more calories to maintain. Everyone needs carbs, protein, and fat, but mesomorphs tend to respond very well to a high-protein diet.
Mesomorphs should divide their plate into thirds: one-third carbs, one-third veggies or fruit, and one-third whole grains or healthy fats.
Mesomorphs and Cardio
Regular cardio is a good way to keep a mesomorph’s medium build from gaining too much fat. Cardio will keep your body fat levels down, and 30 minutes of cardio at moderate levels three days per week should be the perfect amount to avoid weight gain or excessive weight loss.
For females, the focus should be on cardio, as well as shaping and contouring the curves. Weight training can definitely be part of the weekly routine, but it should be limited.
For male mesomorphs, they should focus on keeping the body fat percentage down since they are prone to weight gain. A mix of weight training and cardio is the path to great definition.
3 Resistance Training Tips for Mesomorphs
Mesomorphs can’t rely on cardio exercise along to get muscular and that’s why they need to supplement with resistance training. Here are a few solid tips for mesomorphs to get started right.
- Use moderate reps with moderate weight – Mesomorphs can see greater strength and size gains when working with in the 4-8 rep ranges, especially when using compound weights
- Train 3-4 times per week – Since mesomorphs can easily stimulate their muscle fibers, they can train with fewer frequency than ectomorphs and see similar progress
- Consider training with body weight – Any body type can train using body weight, but it’s the mesomorph that can still produce a bodybuilder-style body without having to rely on free weights
Sample Mesomorph Workout Plan
Here’s a sample workout for mesomorphs that uses a mixture of compound and isolation lifts in varying rep ranges for optimal muscle stimulation.
Day 1 – Upper Body Workout A
- Bench Press: 3 sets x 4-6 reps
- DB Rows: 3 sets x 8-10 reps
- Barbell Shoulder Press: 3 sets x 8-10 reps
- Chin-Ups or Lat Pulldown: 3 sets x 12-15 reps
- Barbell Biceps Curls: 3 sets x 6-8 reps
- Skull Crushers: 2 sets x 10-12 reps
- Side Delt Raises: 3 sets x 15-20 reps
Day 2 – Lower Body Workout A
- Back Squat: 3 sets x 4-6 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Extensions: 3 sets x 10-15 reps
- Leg Curls: 3 sets x 10-15 reps
- Standing Calf Raises: 3 sets x 15 reps
- Ab Roller: 3 sets x max reps
Day 3 – Rest
Day 4 – Upper Body Workout B
- DB Shoulder Press: 6-8 reps
- Wide Grip Pull-Up or Lat Pulldown: 12-15 reps
- DB Incline Bench Press: 8-10 reps
- Yates Rows: 6-8 reps
- Seated Biceps Curls: 10-15 reps
- Triceps Pushdowns: 15-20 reps
- Rear Delt Raises: 15-20 reps
Day 5 – Lower Body B Workout
- Barbell Deadlift: 4-6 reps
- Front Squat: 8-10 reps
- Lying Hamstring Curl: 10-12 reps
- Bulgarian Split Squats: 10-12 reps
- Seated Calf Raise: 15 reps
- Planks: 30 seconds
Day 6 – Rest
Day 7 – Rest
Mesomorphs are typically associated with big, powerful superhero bodies. But here’s an interesting fact… almost anyone can build a body like that if they have a good program to follow.
I actually wrote a very detailed review of the program that gets a very high recommendation from Noob Gains. You can check it out by clicking this URL: https://noobgains.com/kinobody/superhero-bulking-program
Body Type Ectomorph, Endomorph, & Mesomorph Conclusion
No matter your body type, if you eat the right foods with the proper macro percentages and follow the right workout routine, you can get maximum results and get into the best shape of your life. It’s easy to be jealous of others, and want what you don’t have. But, if you can focus on doing what is best for your body type, you can look amazing and live your best life.
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