To start this article with a commonly used cliché: every person is unique. Just as every body is different and unique. This greatly influences your training and the results you can achieve from it. There are different fitness body types that differ in height, weight, bone structure, muscle mass, fat mass, strength, and metabolism. Of course, there are many more differences to mention between body types, but in this article, we want to delve a little deeper into these characteristics and the impact they can have on training results per body type.
Definition of Body Types
In the 1940s, the theoretical foundation for the different body types was determined by Dr. William Sheldon. He developed the theory of somatotypes, also known as body types, where he determined 3 types along with their advantages and disadvantages. Soma comes from Greek and literally means “body.”
The 3 body types defined by Dr. William Sheldon are:
The ectomorph, also known as the leptosome type
The mesomorph, also known as the athletic type
The endomorph, also known as the pyknic type
It is important to keep in mind in the above definition that someone never falls 100% into 1 body type category. Often, you are a mix or combination of more than 1 body type. If you want to know exactly which body type you are, you could undergo a measurement, or a somatotyping procedure. An example of somatotyping could lead to the following outcomes:
Ecto-Mesomorph: Then you are mainly an ectomorph, with the secondary characteristics of a mesomorph, so slender but athletically muscular.
Finally, it is important to tailor your diet and training to your body type. Many of the characteristics are due to your heredity and genes, but your lifestyle can also influence muscle composition. Each type responds differently to specific nutritional and training components. Below we discuss each type separately.
The Ectomorph
The ectomorph is often naturally slim and lean with a narrow bone structure. Often, the limbs of ectomorphs are very long with long muscle fibers. The amount of fat mass is very low, and the muscles are often not very well developed. True ectomorphs are often also tall, which often gives them a ‘gangly’ posture.
A typical characteristic of the ectomorph is having a fast metabolism. As a result, gaining weight is often a challenge, whether in the form of fat mass or muscle mass. The macronutrient ratio for ectomorphs looking to gain weight can mainly consist of carbohydrates, about 50%. The remaining 50% is divided into: 30% proteins and 20% fats.
Training should be heavy and frequent, focusing on compound exercises: bench press, deadlift, squats, military press, with 3 to 4 heavy sets and 8 to 10 repetitions per set. Because ectomorphs naturally have a low percentage of body fat, the results of this training are quickly visible and appear impressive. To ensure that too much energy is not lost, aerobic training should initially be avoided.
- Often tall and slender
- Thin bone structure
- Lightly developed muscles
- Slow muscle growth
- Fast metabolism
- Low body fat percentage
- Thin shoulders
- Flat chest
The Mesomorph
The second body type is the mesomorph. This type falls in stature between the ectomorph and the endomorph. The mesomorph is characterized by a muscular appearance, broad shoulders, wide chest with little fat mass. Unlike the ectomorph, the mesomorph often has higher fat mass. Mesomorph types often respond best to strength training and good nutrition. Although it is relatively easier for this body type to gain weight, including fat mass. In terms of nutrition, they can consume quite a lot of carbohydrates, about 60 percent. The remaining 40 percent can consist of 20 percent proteins and 20 percent fats divided over 6 meals.
The training of mesomorphs can yield results fairly quickly, allowing them to build muscle mass rapidly. Because the mesomorph has a slightly higher fat percentage, they can burn off the last fat reserves by incorporating cardio training into their schedule.
- Naturally muscular
- Dense bone structure
- Broad shoulders
- Wide chest
- V-shape
- Responds quickly to strength training
The Endomorph
The final body type is the endomorph. The endomorph often naturally has a fuller build and has the most fat mass of the three body types. Balanced nutrition is most important for this body type because they can quickly gain fat. Endomorphs need to be aware that fats provide a lot of energy and they need to be conscious of this.
In terms of training, they can build muscle mass fairly quickly when engaging in strength training. However, it is more difficult to make this visible due to the higher fat mass. That is one of the main reasons why cardio training becomes part of the endomorphs’ agenda. If more muscles are developed, cardio training can be reduced as muscles burn a considerable amount of calories at rest.
- Very strong
- Broad build
- High fat mass
- High muscle mass
- Thick bones
- Slow metabolism
- Large appetite
