Ectomorph, Mesomorph, and Endomorph: Is Body Type Important?

Ectomorph, Mesomorph, and Endomorph

There are three universally-recognized body types:

• Ectomorphs are slender, small-boned, and skinny – they don’t carry much muscle or fat on their frames. Their small muscles are probably of the slow-twitch fiber type. They excel at endurance activities like long-distance running or rock-climbing.
• Mesomorphs are the classic athletic type – they exhibit the “greek god” body shape and have no trouble adding muscle mass to their well-built frames. They are all-around good athletes who excel at the Olympic decathlon events.
• Endomorphs tend to be rotund – they have thick, sturdy skeletons and they usually carry a substantial amount of fat. Their muscles consist predominately of fast-twitch fiber. They make good powerlifters and defensive linemen in American Football.

 
In the mid-20^th century, researchers tried to use body type – or somatotype – as a way of predicting a person’s predisposition to certain psychological traits. Their conclusions are still with us in the form of stereotypes: the happy, jolly Endomorph, the dumb jock Mesomorph, and the smart but nerdy Ectomorph. Although most of this pseudo-science has now been debunked, the jargon remains.

Developmental biology – the study of how undifferentiated fetal cells separate themselves into different structures in the body – is the least-understood field in the biological sciences. In the mid-50′s, the behavioral psychologist W. H. Sheldon learned of the work being done in developmental biology. He and others used it to lend legitimacy to their own unproven (and possibly baseless) theories about how personality is defined by somatotype.

Eventually, it became fashionable to classify everyone by perceived body type. This had the feel of scientific truth, even though it was based not on provable science but on unprovable philosophy. Writers of articles in popular publications were quick to seize upon these new-age theories; they introduced the jargon into the popular consciousness.

These days, bodybuilders and others who are involved with weight training will immediately size you up by body type. It’s clear that most of us fit into a readily-defined somatotype. What’s not so clear is what it means for your training and diet, if anything.

Should body type dictate your style of training?

Some people find it easy to bulk up and add quality muscle mass. Others have a terrible time keeping the fat off or losing weight. If you spend a significant amount of time on this website, you probably eat like a horse but fail to gain weight. You’re probably an Ectomorph.

Is it possible to change your body type? No, there’s nothing you can do about your body type. What you can do is to learn from the people who have succeeded despite the things that hold them back.

As a skinny guy who has trouble bulking up – an Ectomorph – you don’t need to worry about gaining excess fat while you are on a bulking diet. In fact, many Ectomorphs use the “see food” diet – they eat everything they can see.

Skinny guys who want to add muscle mass need to increase their calories past the point where Mesomorphs or Endomorphs would get fat on a similar diet. Additionally, skinny Ectomorphs need to lift heavy weights while always keeping in mind the principle of overload. It is not sufficient to lift weights; as an Ectomorph you must continually challenge yourself with more weight than you are accustomed to lifting. If your workout does not feature overload and progression, you will fail to gain muscle mass. Ectomorphs can’t work out as frequently as Mesomorphs. Make sure you get enough rest and recovery.

To summarize, there are three things an Ectomorph must do to gain muscle mass:

• Eat big – shovel the calories into your body and force yourself to gain a pound of body weight per week.
• Lift heavy – always challenge yourself with more weight or intensity. If you don’t get stronger, you will burn calories without bulking up.
• Take adequate recovery time – reduce your cardio so the calories you consume go towards building muscle mass.

Don’t worry about your body type

Concentrate on making progress. If you let your body type worry you, you are wasting energy thinking about something that you can’t change. Like the old-time gamblers used to say: you have to play the hand you’re dealt.