In simple terms, an Ectomorph is skinny, Mesomorph is athletic/muscular and Endomorph is fat. The three body types differ with the mass and muscle percentage of body in each.
One of the golden rules of bodybuilding is that you train properly. While properly mainly refers to the position and form of the exercise you're doing, it also refers to the exercise you should do and your body type plays a role here.
The workout and diet plan varies for each body type because each of the type responds differently to them. So let's take a detailed look at the three types and their similar/different attributes.
1. Ectomorph
Ectomorphs are skinny with a light build. They have small joints and lean muscle. Ectomorphs usually have long thin limbs and thin and narrow shoulders. The ectomorph in the picture is Channing Tatum.
Ectomorphs are the classic "hardgainers". They find it very hard to gain weight because of their very fast metabolism which burns up calories very quickly. In order to gain weight, ectos need a huge amount of calories every day.
Examples
Some notable examples of ectomorphs are as under:
- Brad Pitt
- Bruce Lee
- Toby Mcquire
- Edward Norton
- Cemeron Diaz
- Kate Moss
Training/Diet Tips
- Train heavier with repetitions in the 5-10 range
- Take longer rest breaks
- Do compound lifts
- Do not do cardio
- Try high density foods such as almonds, avocado, or peanut butter
- Break calories up into several small meals if you cannot stomach big meals
- Drink tons of milk
2. Mesomorph
Mesomorph is the muscular type that everyone wishes to achieve. Mesomorphs have a larger body frame like the endos but low fat percentage like the ectos. They are somewhat a union of endomorph and ectomorph but is naturally the best type.
Everyone wants to be a mesomorph. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
Examples
- Arnold Schwarzenegger
- Sylvester Stallone
- George Clooney
- Bruce Willis
- Mark Wahlberg
- Jennifer Garner
- Halle Berry
Training/Diet Tips
- Training in the 8-12 repetition rep range
- 30sec - 1min rest periods between sets
- Enough cardio to stay lean but not a ton
- Keep carbohydrates at 40-60%
- Break meals into 5-6 smaller meals throughout the day
- Eat enough calories to maintain muscle mass
3. Endomorph
An endomorph is a mesomorph who is not an ectomorph. That's right, endomorphs have a large body frame like the mesomorphs but also have high fat percentage in their body unlike the ectomorphs.
Endomorphs come under the fat category and find it really hard to drop their weights. They have low muscle definition and a lot of fat accumulation.
Examples
- Philip Seymour Hoffman
- John Goodman
- Luther Vandross
- Jack Black
- Wayne Knight
- Jennifer Hudson
- Oprah Winfrey
Training/Diet Tips
- Train in the 15+ repetition range
- Take 30-45 second rest periods between sets
- Do as much cardio as possible
- Do compound lifts to burn more calories
- Eat non processed foods and get whole grains
- Eat tons of vegetables to keep you full
- Drink plenty of water to keep you full
- Divide your daily caloric intake by 5-6 meals
Body Type Combinations
Ectomorph, mesomorph and endomorph are the basic body types. Their combinations also exist, such as the ecto-meso and meso-endo, etc. Their combined forms usually occur during a transformation phase.
For example, between an ecto to meso transformation, the body acquires several other types that exist between these two. As for the training and diet requirements for the combined body types, determine which type is your body more inclined to at a stage and follow its procedures.
Comparison
Here is a table that describes the basic traits of each body type and also compares it with others.
| Ectomorph | Mesomorph | Endomorph |
|---|---|---|
| Skinny, linear/ ruler appearance | Naturally lean | Smooth, round body |
| Lightly muscled | Naturally muscular | Gains muscle easily, but tends to be underdeveloped |
| Small joints/ boned | Medium size joints/ bones | Medium/ large joints/ bones |
| Low body fat (without exercising or following low calorie diets) | Naturally strong | High levels of body fat (may be overweight) |
| Small shoulders, chest and buttocks | Broad/ square shoulders | Small shoulders, high waist and large hips creating a pear-shaped physique |
| Difficulty gaining weight | Gaining muscle easy | Difficulty losing weight |
| Fast & efficient metabolism | Efficient metabolism | Slow metabolic rate |
| Hyperactive | Energetic | Attacks of tiredness/ fatigue |
| Difficulty gaining muscle | Responds quickly to exercise | Difficult to keep lost body fat off |
After determining, planning the workout and diet becomes simpler. People are naturally born with a certain body type. However, changing your body type is also an option. Both, the ectomorphs and endomorphs should try to turn into mesomorphs because it has the most stabilized and effective body structure.
So what's your body type and what's your target? Do let us know in the comments section.
