What is your natural-born body type. How can you determine if you’re an ectomorph, mesomorph, or endomorph. What does your somatotype reveal about your physique and physical strengths.

Understanding Somatotypes: The Science Behind Body Types

The concept of somatotypes, developed in the 1940s, provides an objective framework for classifying body types. While initially linked to personality traits, contemporary research focuses on the physiological aspects of these body types. Somatotypes offer valuable insights into individual physiques, hormonal responses, and physical performance capabilities.

How does knowing your somatotype benefit you? It can guide your fitness and athletic training, helping you optimize your performance based on your natural predispositions. By understanding your body type, you can tailor your workout routines and nutritional strategies to achieve better results.

The Three Main Somatotypes

• Ectomorph: Characterized by a lean, slender build
• Mesomorph: Known for a muscular, athletic physique
• Endomorph: Typically has a softer, rounder body shape

Can individuals have a combination of somatotypes? Yes, hybrid body types exist, such as ecto-mesomorph, meso-endomorph, and ecto-endomorph. These combinations reflect the complexity of human physiology and the influence of lifestyle factors on our natural body types.

Taking the Body Type Quiz: A Step-by-Step Guide

To determine your somatotype without specialized equipment, you can take a simple quiz. This self-assessment involves answering ten questions about your physical characteristics, weight patterns, and physiological responses. By analyzing your answers, you can gain insights into your natural body type.

Quiz Questions and Interpretation

1. Body prominence: bone, muscle, or body fat?
2. Shoulder-to-hip ratio
3. Overall body shape comparison
4. Wrist circumference test
5. Weight gain/loss patterns
6. Adolescent body type
7. Body changes during exercise breaks
8. Fit of form-fitting jeans
9. Response to high-carbohydrate meals
10. Bone structure description

How do you interpret your quiz results? Count the number of A, B, and C responses. A majority of A’s indicates an ectomorph, B’s a mesomorph, and C’s an endomorph. Equal distribution between two types suggests a hybrid body type.

Ectomorph Characteristics: The Lean and Slender Type

Ectomorphs are often described as having a “pencil-like” body shape. They typically possess a small frame with narrow shoulders and hips. What are the key physical traits of an ectomorph?

• Naturally thin and lean
• Long limbs relative to body size
• Fast metabolism
• Difficulty gaining weight and muscle mass
• Low body fat percentage

How does an ectomorph’s body respond to exercise and diet? Ectomorphs often struggle to build muscle mass and may lose strength quickly when they stop exercising. They generally have a high tolerance for carbohydrates and may not experience significant weight gain from occasional indulgences.

Training and Nutrition Tips for Ectomorphs

To optimize their physique, ectomorphs should focus on strength training to build muscle mass. They often benefit from a higher calorie intake, particularly from protein and complex carbohydrates, to support muscle growth. How frequently should ectomorphs train? A balanced routine of 3-4 strength training sessions per week, combined with moderate cardio, can yield optimal results.

Mesomorph Characteristics: The Athletic and Muscular Type

Mesomorphs are often envied for their naturally athletic build. They tend to have a medium frame with broad shoulders and a narrow waist, creating an “hourglass” or V-shaped silhouette. What distinguishes a mesomorph physique?

• Muscular and well-proportioned body
• Efficient metabolism
• Ability to gain muscle and lose fat relatively easily
• Strong and powerful physique
• Responsive to exercise

How do mesomorphs respond to training and dietary changes? They typically see rapid improvements in strength and muscle definition when following a consistent exercise routine. Mesomorphs can gain and lose weight without extreme difficulty, making them adaptable to various fitness goals.

Optimal Training and Nutrition Strategies for Mesomorphs

To maintain their athletic build, mesomorphs benefit from a balanced approach to fitness. What should a mesomorph’s workout routine include? A combination of strength training, high-intensity interval training (HIIT), and moderate cardio can help mesomorphs achieve and maintain their ideal physique. Nutritionally, they often thrive on a balanced diet with adequate protein to support muscle maintenance and growth.

Endomorph Characteristics: The Soft and Full-Bodied Type

Endomorphs typically have a larger, softer build with a higher tendency to store body fat. Their body shape is often described as “pear-like,” with wider hips compared to shoulders. What are the defining features of an endomorph?

• Softer, rounder body
• Higher body fat percentage
• Slower metabolism
• Difficulty losing weight
• Strong lower body

How does an endomorph’s body respond to diet and exercise? Endomorphs tend to gain weight easily and may struggle to lose it. They often experience more significant effects from high-carbohydrate meals, such as feeling bloated or tired. However, endomorphs can build strength and muscle mass effectively with consistent training.

Effective Training and Nutrition Plans for Endomorphs

To optimize their health and physique, endomorphs should focus on a combination of cardiovascular exercise and strength training. How can endomorphs boost their metabolism? Regular high-intensity interval training (HIIT) sessions can be particularly effective. Nutritionally, endomorphs often benefit from a lower-carbohydrate, higher-protein diet to manage weight and support muscle development.

Hybrid Body Types: Understanding Combinations

Many individuals don’t fit neatly into a single somatotype category. Hybrid body types combine characteristics from two different somatotypes, reflecting the complexity of human physiology. What are the common hybrid types?

• Ecto-mesomorph: Lean but with good muscle development
• Meso-endomorph: Muscular with a tendency to store fat
• Ecto-endomorph: Thin limbs with central body fat storage

How do you determine if you have a hybrid body type? If your quiz responses are evenly split between two categories (e.g., 5-5 or 6-4), you likely have a hybrid type. What does a 7-3 split indicate? It might suggest that your current body composition has deviated from your natural type due to lifestyle factors.

Tailoring Fitness and Nutrition for Hybrid Types

Individuals with hybrid body types can benefit from a balanced approach that addresses the characteristics of both their dominant somatotypes. How should an ecto-mesomorph train? They might focus on building muscle mass while maintaining their natural leanness. What about a meso-endomorph’s diet? They might need to balance muscle-building nutrition with strategies to manage body fat levels.

Practical Applications of Somatotype Knowledge

Understanding your somatotype can provide valuable insights for optimizing your fitness and nutrition strategies. How can you apply this knowledge in your daily life?

• Tailor your workout routines to your body’s natural tendencies
• Adjust your diet to support your body type’s specific needs
• Set realistic fitness goals based on your somatotype
• Choose sports or activities that align with your physical strengths

Can your somatotype change over time? While your basic body type is genetically determined, lifestyle factors can influence your body composition. How much can you alter your natural tendencies? With consistent effort, you can enhance your strengths and mitigate weaknesses associated with your somatotype, but dramatic changes to your fundamental body type are unlikely.

The Role of Genetics and Lifestyle

While somatotypes provide a useful framework, it’s essential to remember that individual variation exists within each category. How much do genetics influence your body type? Genetics play a significant role in determining your basic somatotype, but lifestyle factors such as diet, exercise, and stress levels can greatly impact your actual body composition.

Is it possible to overcome genetic predispositions? To some extent, yes. Through targeted training and nutrition strategies, individuals can optimize their physique within the constraints of their natural body type. However, it’s important to set realistic expectations and focus on health and performance rather than trying to drastically alter your fundamental body structure.

Body Type Quiz: Are You an Endomorph, Ectomorph, or Mesomorph?

Excerpted from Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type by Phil Catudal, with Stacey Colino. Copyright © 2019. Available from Hachette Books, an imprint of Hachette Book Group, Inc.

If you’re like many people, you might answer the question “what’s your body type?” with a response like “hot,” “weak,” “strong,” “flabby,” “curvy,” or another adjective based on your subjective judgments of yourself. But there are ways to figure out what your natural-born body type is, objectively speaking.

These objective body types are based on the concept of somatotypes, which were developed in the 1940s to correlate body types with physical strengths and weaknesses, personality characteristics, and behavior. Subsequent evidence suggests personality has little to do with it. But there is research suggesting differences in physiques, hormonal responses, and physical performances in the original somatotype profiles hold true. And there is solid science behind using somatotyping for fitness and athletic training to enhance performance.

RELATED: How to Train Right for Your Body Type

To get a precise assessment of whether you’re an ectomorph, mesomorph, endomorph, or a combination type, you could go to a lab and have your body fat, bone, and muscle mass measured. You can also gauge your body type right now by taking this quiz.

Read each of the following questions or statements thoroughly and (honestly!) choose the option that best describes you. If you’re not sure which of two responses applies to you, trust your instincts or choose both — you’ll see why later.

The Questions

1. From an objective point of view, which of the following factors seems most prominent (or dominant) on your body when you look in the mirror?

A. Bone

B. Muscle

C. Body fat

2. How do your shoulders compare to your hips?

A. My shoulders are narrower than my hips.

B. They’re approximately the same width as my hips.

C. My shoulders are wider than my hips.

3. Which of the following objects best describes your body shape?

A. A pencil

B. An hourglass

C. A pear

4. If you encircle one wrist with your other hand’s middle finger and thumb, what happens?

A. My middle finger and thumb overlap a bit.

B. My middle finger and thumb touch, but just barely.

C. There’s a gap between my middle finger and thumb.

5. When it comes to your weight, which of the following patterns best describes your history?

A. I have trouble gaining muscle or body fat.

B. I can gain and lose weight without too much difficulty.

C. I gain weight easily but have a hard time losing it.

6. Think about what your body looked like, before you corrupted it with poor dietary and exercise habits, once you reached your full height as a teenager or young adult. How did you look?

A. I looked long and lanky.

B. I looked strong and compact.

C. I looked soft and full bodied.

7. If you’d been exercising regularly and you were to take a break for a few months, what would happen to your body?

A. I would lose muscle and strength quickly.

B. My body wouldn’t change that much.

C. My body would soften up significantly and I might even gain weight.

8. Put on a pair of form-fitting jeans — where on your body do they get extra clingy or even stuck?

A. They don’t. In fact, I can’t keep them up without a belt.

B. With a bit of work, I can wriggle my way into them over my muscular thighs.

C. They get caught on my butt or belly.

9. When you have a serious carb-fest (think: heaping plate of pasta or multiple slices of pizza), how do you feel afterward?

A. The same as I usually do — normal, really.

B. I generally feel good, though I notice my ab muscles are extra hard or my belly feels full.

C. More often than not, I feel tired or bloated for a few hours after the meal.

10. How would you describe your body’s bone structure?

A. I have a small frame.

B. I have a medium frame.

C. I have a relatively large frame.

How to Figure Out Your Body Type

Add up the number of times you answered A, B, or C. If you chose mostly A’s, you’re an ectomorph; mostly B’s, you’re a mesomorph; mostly C’s, you’re an endomorph.

If your responses were divided fairly equally — as in 5 and 5 or even 6 and 4 — between two different letters, you likely have a hybrid body type. To be specific, if your responses were split between A’s and B’s, you’re an ecto-mesomorph; if they’re spread between B’s and C’s, you’re a meso-endomorph; and if you found your responses in a 50-50 or 60-40 split between A’s and C’s, you’re an ecto-endomorph.

If you end up with a 7-3 division between two different types, it may mean that you’ve strayed off course from your true type with poor dietary choices, in which case the hybrid approach to diet and exercise will steer you back on the right track.

Here’s What Your Body Type Says About You

Ectomorphs

Generally thin and lean, ectomorphs tend to have slender waists, narrow hips and shoulders, small joints, and long legs and arms. They tend to be slim, without much body fat or noticeable muscle mass. Because they have fast metabolisms, they burn calories quickly, so ectomorphs may find themselves hungry frequently throughout the day; yet, regardless of what, how often, or how much they eat, they don’t gain weight or muscle easily.

RELATED: The Ectomorph Diet: Food List, Sample Menu, Benefits, and More

Mesomorphs

Naturally muscular, mesomorphs typically have moderate-size frames, with wider shoulders and a narrow waist, strong arms and legs, and modest amounts of body fat. They are genetically predisposed to build muscle, so mesomorphs often require a slightly higher calorie intake (since muscle requires more calories to maintain it) and more protein than the other types do (again, for muscle maintenance). Generally, mesomorphs are able to lose or gain weight easily.

RELATED: The Mesomorph Diet: Food List, Sample Menu, Benefits, and More

Endomorphs

Because they have a medium-to-large bone structure and more body fat than the other types, women who are endomorphs are often described as curvaceous or full-figured, while endomorphic men might be considered stocky, doughy, or round. Endomorphs usually have narrow shoulders and wider hips, and carry any excess weight in the lower abdomen, hips, and thighs. It’s often challenging for them to lose weight but with the right diet and training approach, it can be done.

RELATED: The Endomorph Diet: Food List, Sample Menu, Benefits, and More

Ecto-mesomorphs

These hybrids are increasingly common, especially in the athletic world, where this physique is prized for being aesthetically appealing. In fact, for men and women alike, ecto-mesomorphs tend to have the “fitness model” look. Often muscular with V-shaped torsos (think: wide upper back, developed chest and shoulders, narrow waist), ecto-mesomorphs are lean and agile, with strong-looking (but not bulky) arms and legs.

Meso-endomorphs

Including variations where people have more predominantly mesomorphic or endomorphic qualities (rather than a truly even split), this is the most common hybrid, according to research. Many bodybuilders and contact sports athletes (like football players) have this body type. Characterized by thick arms and legs and a boxy chest and mid-section, this type looks powerful but it isn’t chiseled. (This may be partly because people with this body type tend to retain water and a layer of fat on top of their muscles.)

People with this kind of build who want to get a leaner physique should be prepared to take a more refined approach to resistance training, cardio workouts, and diet, so they can prioritize fat loss.

RELATED: How to Exercise if You Have a Mesomorph Body Type

Ecto-Endomorphs

Usually, this is a behaviorally acquired body type — basically, someone who is really an ectomorph has added significant body fat, whether it’s from poor eating habits, sedentary ways, or a combo of these less-than-stellar habits.

With long limbs and a smaller bone structure, ecto-endomorphs often have soft midsections, droopy chests, and flabby upper arms and legs from sheer neglect. To improve fitness, body composition, and health, the most efficient plan for this type involves resistance training and high-intensity cardio, both of which promote muscle growth and stimulate metabolism.

Since ecto-endomorphs may have developed some insulin resistance, their bodies may not be as efficient at burning carbohydrates, so they should follow a dietary plan that’s suited to endomorphs — with a slightly higher protein intake, a medium fat intake, and lower carb levels — until the excess body fat comes off and metabolic function is optimized; then, these hybrid types can switch to more of an ectomorph approach (adding in more carbs).

RELATED: How to Exercise if You Have an Ectomorph Body Type

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How to Train More Effectively for Your Body Type

Take a look around your gym, and you’ll probably see people who are doing the same cardio routines, day after day, without gaining noticeable improvements in their body shape or composition. Maybe you’re one of them. When, every once in a while, someone shows up with an enviously sculpted body, you may wonder: What is she doing differently?

The answer is: She’s probably training the right way for her body type — something 70 percent of people are not doing, according to Phil Catudal, a celebrated National Academy of Sports Medicine (NASM)–certified personal trainer in the Los Angeles area.

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“Each of us has a genetic and physiological design that determines our body type, or somatotype, and different body types have different responses to certain fitness programs,” says Catudal, a global health coach and the author of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. (Full disclosure: I wrote the book with him from which the following tips come.) So it could be that you or the men and women you see at the gym are performing the right exercises the right way — but they’re optimal for someone else’s body type, not yours.

It’s a common mistake, Catudal says, and it can be easily remedied by properly identifying your body type — whether you’re an ectomorph, a mesomorph, or an endomorph — then figuring out how to challenge your body with the right regimen. (To get the process started, take the body type quiz.) Here are nine other things you probably didn’t know about the optimal ways to train for your body type.

1. There’s a Good Chance You’re Misclassifying Your Body Type

“Very few people see themselves accurately — in my experience, about 50 percent of people misclassify their body type,” Catudal says. Some endomorphs (who generally have a larger bone structure with wider hips, narrower shoulders, and more pear-shaped bodies) may believe they’re mesomorphs (who have naturally muscular, athletic builds). Meanwhile, some ectomorphs (who tend to be lean and slender with a small to medium frame and relatively long limbs) may identify themselves as endomorphs, especially if they have a soft midsection.

The most common reasons for these cases of mistaken identity? People have general body insecurities, they have become deconditioned, or they’re excessively critical of their bodies. It’s easy to fall into these traps, Catudal says. “The ‘body ideals’ that are portrayed in the media are often digitally altered or enhanced with special filters or other forms of manipulation. Which means they’re not real!”

And that can leave the rest of us with potentially warped perceptions of what descriptors like “slender,” “lean,” “muscular,” and “big-boned” actually mean.

2. Most People Are Hybrids of Two Body Types Rather Than Pure Breeds

In most instances, body types lie on a spectrum, which means that you could have a dominant body type with a few characteristics of another one or a body type that has qualities that are evenly divided between two different ones, Catudal says.

It’s kind of like personality types. We sometimes group people into general categories, but the good news is that being a combination body type means you have the strengths of two different body types to work with — for instance, you may naturally have both the endurance of an ectomorph and the muscle strength of a mesomorph, which can lead to big training gains.

“The most common natural hybrids are ecto-mesomorphs, who have long, lean limbs and broader chests and shoulders, and endo-mesomorphs, who have thick but compact physiques that are muscular, not soft,” he says.

Endo-ectomorphs, on the other hand, tend to have thin legs but substantial fat storage in the midsection — which is usually because they’ve spent years consuming a poor-quality diet and being sedentary. “This body type is usually a result of behavior, not genetics,” Catudal says, which means it can be improved with a healthier diet and exercise regimen.

3. For All Body Types, Diet Determines Your Body’s Size or Volume, While Exercise Determines Your Shape 

It’s that simple, Catudal says, so don’t even think about trying to out-train a bad diet. “At the end of the day, if you are taking in too much food or the wrong types of food, your body is going to grow in bad ways,” he says.

But paying attention to diet alone is unlikely to get you the body you want. “Exercise determines your muscle-to-fat ratio,” Catudal says. “It’s what’s going to sculpt and tone your muscles and give you definition.”

It’s when you eat well and train wisely that your body will become tighter and more toned in good ways.

4. If You’re an Ectomorph, You Don’t Need as Much Aerobic Exercise as Other Body Types to Stay Slim

Because they’re already lean by nature, ectomorphs don’t need much cardio. “If ectomorphs do too much cardio, their cortisol levels may increase, which signals their body to store fat because their body believes it’s under stress,” Catudal explains. “It’s why you often see runners who are skinny-fat — skinny in the legs with excess belly fat.”

RELATED: What Counts as Aerobic Exercise?

What ectomorphs really need to get toned muscles and to prevent overuse injuries and common chronic problems like back pain and osteoporosis, he says, is to add muscle mass and strength through strength-training exercises.

“Focus on doing ‘compound lifts’ — ones that use multiple joints and muscle groups, such as deadlifts and squats with dumbbells — a few days per week, and you’ll get the toned, sculpted results you want,” Catudal recommends. If you’re not ready for exercises with weights, you could do a combination move of a push-up into a side plank (after you finish a push-up, lift one arm toward the ceiling and move into a side plank; return to a plank position and repeat on the opposite side).

Or replace some of your aerobic workouts with high-intensity interval training (HIIT) — alternating short bouts of vigorous exercise with brief periods at a slower pace. He suggests doing strength-training exercises at least twice a week to melt some body fat while retaining muscle. (Doing some type of strength or resistance exercise at least twice a week is also the recommendation of the latest physical activity guidelines for adults from the U.S. Department of Health and Human Services for general health. ) Making small dietary changes, like swapping some of your carbs for protein, can also help build muscle.

5. For Maintenance, Low-Intensity, Steady-State Cardio Is Most Important for Mesomorphs

If you’re happy with your size and shape and want to stay that way, your best bet as a mesomorph is to focus the majority of your workouts on low- to moderate-intensity cardio. It can be as simple as brisk walking, performed at 65 to 75 percent of your maximum heart rate.

But be forewarned: “Because mesomorphs have fewer slow-twitch muscle fibers [which have a high aerobic capacity and are used in distance running, for example], they have lower endurance levels, which can lead to frustration or fitness plateaus if they don’t manage their training properly,” Catudal says. That’s why it’s wise for mesomorphs to change up their workout styles — with occasional sprints or HIIT, for example — on a regular basis. You might think of this as a way of tricking your muscles and cardiorespiratory system to get fitter faster because you’re specifically working on the types of activity that don’t come as naturally to you.

6. Shapely, Curvy Endomorphs Have the Potential to Be Super-Strong Athletes With Well-Defined Muscles

To get there, start with a low- to moderate-intensity cardio regimen to torch stubborn fat stores, then add a strength-training program once you’ve made progress. “The cardio is more important in terms of conditioning and fat loss,” Catudal says.

And once you get to the strength-building part of the equation, keep in mind that endomorphs are particularly responsive to isolation exercises (working one muscle at a time). So, targeting your quads with squats and lunges and targeting your biceps with biceps curls, for example, will likely be effective.

7. If You Become Sedentary, as You Get Older, You Have a Greater Chance of Slipping Into a Hybrid Ecto-Endomorph or Meso-Endomorph State

If you decrease physical activity and increase food intake, especially after age 50, your levels of testosterone and growth hormone are likely to decrease — which can make you susceptible to storing fat and losing muscle, Catudal says.

“It’s easier to keep something and maintain it than to try to reverse the process and get back on track,” he says — so try to avoid these slips. If they happen despite your best intentions, reduce your intake of starchy carbs and focus on doing compound strength-training movements.

8. Every Body Type Can Benefit From HIIT Workouts, but Endomorphs Do the Most

These days, high-intensity interval training (HIIT) is all the rage in the fitness world, and it’s easy to see why: With HIIT, you get a greater bang for your buck, especially because the workouts often last just 15 to 20 minutes. You’ll torch more calories, build muscle, and push your heart rate more than you can with steady-state exercise (like jogging or cycling at the same pace for the same amount of time).

Plus, you end up burning calories at a faster rate after the workout (called the afterburn effect) as your body recovers. “It’s a shock to the system, telling your body to burn more body fat, which is why it’s especially efficient for endomorphs, who tend to naturally store more fat than the other body types,” Catudal says.

9. You Don’t Have to Do Full-Body Strength-Training Workouts

For people under age 60, it’s actually more effective to train one or two body parts at a time and push yourself to the point of exhaustion and then focus on other muscle groups on alternate days, Catudal says. That means you might focus on strength-training moves for your chest and back one day, your legs and arms another day, and your core a third day. (Or, you could choose your own pairings.)

RELATED: Everything You Need to Know About Rest and Muscle Recovery

“If you hammer those specific muscles on those days with a greater volume — more reps or more sets — you’ll stimulate greater activation in your muscles, which will allow you to build more muscle in that area,” he explains. A hidden perk: Your workouts will continue to feel fresh as you rotate your efforts among body parts. It’s also a way to build in rest for the different muscle groups on the days when you’re focusing on other muscle groups, as you want to be sure to avoid working the same muscle groups two days in a row: Muscles need time to recover and rebuild in order to develop strength, and you don’t want to risk injuring yourself.

Stacey Colino and the personal trainer Phil Catudal are coauthors of the book Just Your Type: The Ultimate Guide to Eating and Training Right for Your Type.

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Features of training for different body types | Fitness

Personal trainer of the gym in the World Class Leninsky Sergey Chaplygin – about whether the generally accepted classification of body types is so consistent and what nuances of the training process and nutrition are worth knowing.

“First of all, it should be said that there are anatomical differences in the physique of people, due to the difference in the musculoskeletal apparatus – these include height, limb length, muscle attachment, and minor features of the structure of bones. Plus, and this is scientifically proven, although we all have the main joints (hip, shoulder, facet and ankle joints, etc.), they can also differ in the shape of the structure, which perfectly allows you to see modern equipment. Because of these differences, respectively, the muscles work a little differently, which means that it is necessary to choose those exercises that will be most effective and safe for a particular person.

Along with the anatomical features, are also distinguished physiological , otherwise they are functional, but this issue is debatable, there are still different points of view. So, it is customary to distinguish three body types – endomorphic, ectomorphic and mesomorphic.

• Endomorphic. A person has a well-developed muscle mass, while he has a fairly high percentage of fat and a larger skeleton compared to other body types.
• Ectomorphic. This is a lean body type – a person has a low percentage of fat and a low percentage of muscle mass.
• Mesomorphic. This body type implies a very well-developed muscle mass with a low percentage of fat and a fairly large skeleton.
• Mixed. It is also common – for example, a person may have an ecto-mesomorphic or meso-endomorphic physique.

Why is this topic debatable? All of the above factors are affected by the state of the neuroendocrine system, that is, the nervous and endocrine systems. And, of course, there are basic, genetically determined differences in their work – for example, higher / lower levels of hormones, more / fewer receptors for these hormones and, accordingly, sensitivity to them; this, in turn, affects the amount of neurotransmitters, in other words, neurohormones, which determines the sensitivity of receptors to them, and hence the behavior of a person, his activity, metabolism. This is clearly manifested in the initial presence of a larger / smaller percentage of fat.

However, as practice shows, the physiological characteristics of body types (for example, a person is inclined to be overweight or has a wide bone) are largely influenced by behavioral factors. So, overweight parents, as a rule, have disturbed eating behavior, there is no adherence to systematic physical activity, and so on. Children, accordingly, are instilled with the same behavioral patterns, so that they begin to eat improperly, do not move enough, which, in turn, affects the formation of their hormonal system, the features of its functioning and, ultimately, the type of physique. Often we can observe this situation: a child was born with a mesomorphic body type, but wrong eating habits and improper organization of physical activity led to the fact that he gained excess weight due to the fat component and now looks like an endomorph.

Thus, one should not “blame” certain body features on genetics. It is necessary to properly organize your diet, regime, physical activity.

Features of training for different body types

“When it comes to the anatomical features of the body, it is necessary to choose the most effective and safe exercises to solve certain problems, based on the length of the limbs, the structure of the joints, etc. Everything is very individual here. Speaking about the physiological features, we can highlight some of the nuances.

• Endomorphs. These people tend to have an excessive fat component, which affects the sensitivity of muscle cells to insulin, which can slow down their recovery process, especially after strength training. It is also affected by the activity of the thyroid gland, which is often reduced in endomorphs. Such people are advised to reduce the percentage of fat and limit themselves to two weight training sessions in order to prevent muscle loss; stick to hypocaloric diet; to increase the amount of physical activity either due to cardio workouts of a larger volume, or by increasing activity at home – here a pedometer on a smartphone / smart watch can help with counting steps, which should be at least 15 thousand per day.
• Mesomorphs. This body type is most favorable for training, as mesomorphs have a high base level of hormones and good sensitivity to them, as well as good recovery abilities. So, any tasks – whether it is a set of muscle mass or a decrease in the fat component, if it has appeared, the development of physical qualities – will be solved quickly and successfully.
• Ectomorphs. These people, as a rule, have a high activity of the thyroid gland and a fairly high level of daily activity – ectomorphs function behaviorally this way, and therefore do not get better. Since these people often set themselves the goal of building muscle mass, they need to follow a hypercaloric diet with a large amount of food intake, which will reduce the load on the gastrointestinal tract; for ectomorphs, a fairly high frequency of training will also be effective, since they recover well between them.

Bodybuilding Features

Fitness & Bodybuilding Tips & Tricks

Are you an ectomorph, endomorph or mesomorph? The body type you were born with can greatly influence the effectiveness of your workouts. Design a program that suits your body type and get ready for big results!

Author: Christian King

Each of us has a particular physique. Some are naturally wiry and thin, others are overweight and heavy. Our bones differ in density and structure, as well as characteristics such as the length of the muscle belly and metabolic rate. When it comes to body improvement, the better you understand your individual combination of genetic traits, the better your chances of building the body you aspire to.

In the 1940s, physiology professor William Sheldon developed a somatotyping system that divided people into three basic body types. Although few people fit perfectly into one type or another, understanding the principles of somatotyping will help you design a training program that is optimized for the genetic characteristics of your body. Below is a description of the three basic types of body constitution, followed by the principles of designing workouts for people of each type.

Skinny ectomorph

Surely you have friends who can eat whatever they want without gaining a single extra kilo. Most likely, these people are ectomorphs. They are naturally slender, which is a huge advantage. The disadvantage is, and it is especially pronounced if they want to improve the figure, that it is very difficult for them to build muscle mass.

Focus on quality weight gain in the form of lean muscle tissue. Train with relatively heavy weights and at a slow pace, with long rest periods between sets. Strength training should not be too frequent and long. Eat a diet with quality natural foods, eat more than you are used to, and eat more often. Keep your aerobic activity to a minimum.

Features

• Natural thinness
• Difficulty gaining muscle mass
• Narrow shoulders and narrow pelvis
• Accelerated metabolism

Tips training

• Avoid overtraining
• Use long rest periods
• Avoid intense cardio

Some people think that all ectomorphs are lanky and thin. Many tall people are indeed ectomorphs, but height is not a defining criterion. Rather, the type of constitution depends on a combination of factors such as skeletal proportions, bone density, metabolic rate. Ectomorphs tend to have narrow shoulders and a narrow pelvis, light bones, and fast metabolisms. Their wrists, knees and ankles are usually smaller than the average person.

Cubic Endomorph

Endomorphs are distinguished by heavy dense bone, often a square torso with a wide waist and wide hips. Their joints are often more massive, and their metabolism is slower.

Your main concern is how to lose weight and adopt a lifestyle that will help you keep your weight under control. In strength training, use medium weights and train at a high pace. Watch your diet to stay within your calorie limit. Eat often, but in small portions. Avoid sugar, sweets, and junk food. Choose the kind of cardio you like and do cardio on a daily basis.

Features

• Heavy and dense bones
• Square torso
• Wide waist, wide hips
• Slow metabolism

Training tips

• You need regular cardio
• Train with medium weights
• Reduce your rest periods

Unlike the ectomorph, the endomorph has no problem gaining mass. His problem is how to get rid of this mass. If people with this body type want to become slim, they have to be very careful about their diet and devote a lot of time to cardiovascular exercise.

Perfect Mesomorph

Blessed is the one who got the mesomorphic body type. Many of the greatest bodybuilders of all time, including Sergio Oliva, Lee Haney, Dorian Yates and Ronnie Coleman, are great examples of this lucky group. Their bone structure, with wide collarbones and narrow pelvis, naturally recreates the coveted V shape. Their joints are large enough to support large muscle mass, yet compact enough to create pleasing visual proportions between muscle mass and joints.

You can afford to do strength training often and forgeries, but without fanaticism. Train with medium to heavy weights at a moderate pace. Don’t rest too long between sets. When you reach your desired muscle mass, just work on maintaining it, eat right and enjoy aerobic exercise.

Features

• Broad shoulders
• Narrow hips
• Small knuckles
• Natural V shape

Training tips

• Train Long and Hard
• Train Constantly
• Do Moderate Intensity Cardio

If you take Ronnie Coleman’s huge quads and put them on a man with a wide pelvis and big knees, they won’t look good so impressive. But with Coleman’s narrow pelvis and small knee joints, those quads look amazing. But there is also a mesomorphic type of metabolism: it is ideal, which makes this somatotype genetically predisposed to gaining muscle mass, not fat.

Somatotype and training strategy

You are most likely not 100% ectomorph, endomorph, or mesomorph. Instead, you probably have certain distinctive features of one body type or another. You may look like an ectomorph in appearance, but you can gain muscle mass relatively easily, which makes you an ectomorph with some mesomorph qualities. Or you may have a typical mesomorph body, but with dietary errors, you quickly gain weight, which puts you somewhere in the gap between a mesomorph and an endomorph.

Given the above, you are more likely to be closer to one particular type of constitution than the other two. And as soon as you understand which one, you can start creating training programs that are most suitable for your physique.

Ectomorph Workout

Ectomorphs have a fast metabolism, in this their bodies are like crazy calorie-burning boilers. If this is you, be careful about overtraining, be sure to give yourself plenty of time to rest and recover. If you’re trying to train two hours a day, six days a week, you’re probably doing too much; more rest days should be included in the training schedule. In fact, an ectomorph should not train for more than two days in a row. Many have come to the conclusion that the Monday, Tuesday, Thursday and Friday schedule suits them perfectly.

Your workouts should be short and intense, not a marathon. Set a time limit for yourself – a maximum of 1 hour for each workout. Focus on basic multi-joint movements and regular sets in the 8-10 rep range. Forget about high-rep training, drop sets and supersets, as well as other high-intensity training techniques that will only make it harder for you to recover before your next workout. Limit any physical activity outside the gym and rest as much as possible.

Finally, if you are an ectomorph and you want to improve your figure, avoid frequent and prolonged cardio, which can damage muscle tissue. If you find it necessary to do cardio, limit yourself to a few minutes of warm-ups on leg day. Focus on conserving energy so you can build, not lose, muscle mass.

Endomorph training

Because of its slow metabolism, endomorphs typically benefit from high training volume and frequent workouts, as well as doing more cardio than people of other somatotypes.

When endomorphs focus on heavy working weights, they tend to gain more fat. If this is not a problem for you, then train like a weightlifter, with a low rep range and a long rest between sets. But if you want to reduce fat, shorten your rest periods, move quickly from exercise to exercise and set to set. A high pace will help you burn more calories, as will the judicious use of supersets, drop sets, and other similar techniques. There is no need to go into extreme rep training, but you should try to work in the 10-12 rep range for the upper body and do 12-20 reps per movement for the lower body.

Endomorphs can and should perform a combination of multi-joint and isolation movements. Squats and deadlifts are much more effective at stimulating your metabolism and burning more calories than things like leg extensions or block crossovers. If you’re closer to an endomorph, you’ll get better results in terms of body composition by forgoing rest days. On non-strength training days, go to the gym or outside and do some intense cardio.

Mesomorph Workout

If you have won the genetic lottery and look like a pure mesomorph in every way, any regular, consistent, hard training is likely to lead to outstanding results. You can train longer, work a muscle group more often than people with other types of constitution, and make great progress. In fact, you will lose a lot if you do not train with full dedication.

As a mesomorph or near mesomorph, you can train longer, ranging from 60 to 90 minutes, combining multi-joint and isolation movements. The range of repetitions can be anything – both 4-6 per approach, and 15-20. Either way, you will succeed.

As a rule, mesomorphs can do the training programs of professional bodybuilders and get great results, because, in essence, they are very similar to them.