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Are You Endomorph, Ectomorph, or Mesomorph Type?

The human body comes in many shapes and sizes. Your physique influences how you look and your sports performance. In general, we can divide people into endomorph, ectomorph, and mesomorph and combinations thereof.

If you are aware of what type of body you have, you can use this knowledge to improve your sports performance. For example, one type gains weight faster and the other lose weight faster.

In this article, you can read everything about what is endomorph, ectomorph, and mesomorph, what type of physique you have, and how you can optimize your sports performance.


The three body types, endomorph, ectomorph, and mesomorph, belong to the so-called somatotypes. These are body types developed by an American psychologist in the 1940s. Endomorph, ectomorph, and mesomorph are the three basic types. Most people are a combination of these body types.

Often the English spelling is also used for these somatypes, so: endomorph, ectomorph, and mesomorph. Of course, this just means the same.

Ectomorph, mesomorph, or endomorph: what am I?

There is no calculation to determine which somatotype you belong to. There is, however, some sort of classification system for the combination of the three somatotypes. In the next part of this article, you can read all about the three body types. What can you do with this? Determine what your combination is!

As you read this article, keep in mind that you should rate yourself based on what you read about body types. Rate yourself between 1 and 7 for each body type. A 1 means that the description of this somatotype does not fit you, a 7 means that the description fits you very well.

Doing this will give you a combination, say 137. This means that you are notably endomorph, with features of mesomorph.


An ectomorphic person is characterized by a long and slender body. These people usually do not gain weight quickly, because they have fast digestion. Below are all the characteristics of an ectomorphic person at a glance:

  • People of the ectomorphic body type generally have thin faces.
  • An ectomorph has little body fat and lean muscle mass.
  • An ectomorph has thinner joints. This is often most evident at the ankles and wrists.
  • Thin arms and thin legs are characteristic of an ectomorph.
  • The hips and shoulders of an ectomorph are also not wide.
  • The chest circumference and waist are narrow in an ectomorph.

Athletic Skills of an Ectomorph

An ectomorph is naturally good at sports like marathon running. Due to the long, streamlined build, an ectomorph can travel long distances well, provided he or she is fit. However, this is not the best way to build muscle mass. You do this by eating a lot and training hard.

Bodybuilding for an ectomorph

As an ectomorph, you often have difficulty building muscle mass. Bodybuilding can therefore be quite a challenge for an ectomorph. It is therefore important that you have the right ratio between nutrition, cardio, and strength training.

Nutrition in bodybuilding for an ectomorph

As an ectomorph, you have to eat a lot to gain weight. Since you have a fast-acting metabolism, you need to eat a lot of carbohydrates.

“Do you want to arrive? Then carbohydrates are the most important nutrients for you.”

For optimal results, you should therefore eat more carbohydrates than you actually want. The smartest thing to do is to spread your meals throughout the day. Eating it all at once will probably only give you a stomach ache. Especially after exercise, you should ensure a high-calorie meal.

Bodybuilding training for an ectomorph

As an ectomorph, cardio isn't the best way to build mass. You want to do heavy strength training with few repetitions so that you burn fewer calories and do train your muscles. For example, do 10 minutes of cardio as a warm-up. Continue your training with heavy exercises such as deadlifts, squats, and bench press.

For example, do 3 sets of 6 to 8 repetitions of this. Take a break of a few minutes between each set to allow your muscles to recover.


People with the mesomorphic body type are usually best suited for bodybuilding. The mesomorph is in between the ectomorph and endomorph type and thus gains weight easily, but also loses body fat quickly. The characteristics of a mesomorph are:

  • A bigger head than an ectomorph.
  • A mesomorph has broad shoulders and a full chest, but a narrower waist circumference.
  • Mesomorphic individuals are generally muscular by nature and have little body fat.

Athletic Skills of a Mesomorph

People with the mesomorphic body type are generally the most athletic people. They are lucky enough to have to put in relatively little effort to build muscle mass without gaining fat. That's why you see mesomorphs people in different sports. A mesomorph is often extremely suitable for bodybuilding.

Bodybuilding for a mesomorph

As a mesomorph, bodybuilding is almost a natural gift. This doesn't mean, however, that your inner Arnold Schwarzenegger will come out effortlessly. You too need to do things to get the most out of your training. As a mesomorph, it is best to alternate between bulk phases and cut phases.

Nutrition in bodybuilding for a mesomorph

As a mesomorph, you must follow a well-balanced diet. You want to eat the right balance of carbohydrates, proteins, and healthy fats. It is best to start the day with carbohydrates as fuel for the rest of the day. You can then, for example, take your proteins for lunch and eat fatty fish for dinner.

During your bulking phases, you should eat more carbohydrates and more fats. It is better not to remove too many carbohydrates from your diet during your cutting phases. In particular, leave the fats behind, so that you lose excess fat but retain your muscle mass.

Bodybuilding training for a mesomorph

As a mesomorph, four points are important for optimal sports performance. First of all, as mentioned, you want to alternate bulking and cutting.

Second, it is good to use medium to heavyweights, with 3 sets of 8 to 12 reps. You have to keep the breaks between sets short.

Third, cardio is important. The cardio is best done in a high-intensity interval training form. For example, running with short sprint sessions is interspersed with slow running.

It is also important for your training to the few weeks to change. As a mesomorph, your body quickly gets used to forms of exertion. By changing the order of the exercises, the types of exercises, or your entire training schedule, you can get more out of your bodybuilding sessions.


The endomorph is the broadest built among humans. Due to the slow metabolism, the endomorph gains weight quickly, both in muscle mass and in fat. The endomorph therefore also has difficulty losing weight. In general, you can recognize an endomorph by:

  • Wide hips with narrow shoulders.
  • Endomorphs often have relatively narrow ankles and wrists, but a broad bone structure.
  • Relatively much fat spread over the body.

Athletic Skills of an Endomorph

People of the endomorph type are the real powerhouses. Many boxers, wrestlers, and weightlifters fall under this body type. As an endomorph, your muscles grow very quickly. The problem is that your fat tissue also grows quickly. It is, therefore, more difficult to gain lean muscle mass.

Bodybuilding for an endomorph

As an endomorph, you are often very strong. You could compare yourself to a rhinoceros or an elephant, or make it a little more human the Hulk. You can naturally lift heavier than an ectomorph or mesomorph and that makes your muscles grow even faster.

Unfortunately, you also have a huge appetite and unnecessary nutrients are quickly converted into fat tissue.

Nutrition in bodybuilding for an endomorph

The endomorph gains weight quickly, but not only in muscle. Endomorphs usually have a high percentage of fat. That is why they have to pay close attention to their diet in order to get a nicely toned body.

“As an endomorph, you shouldn't be afraid to eat a lot . The most important thing is that you know what you are eating .”

It is important to eat healthily. That doesn't mean you just have to eat salads. On the contrary, carbohydrates and healthy fats are very important for building good muscle mass. This also applies to people of the endomorph type. Try to avoid sugars and unhealthy fats.

One of the most important things you need to know about nutrition as an endomorph is when to eat. As an endomorph, nutrients that are not directly utilized are quickly converted into adipose tissue. That's why it's smart to eat before your sports sessions and right after your sports sessions. Do not eat before going to bed. At night you consume fewer nutrients, so it is converted into fat.

Bodybuilding training for an endomorph

In essence, the training program of an endomorph is not very different from the training program of a mesomorph. As an endomorph, you too want to alternate between bulking and cutting. In addition, an endomorph should also focus on strenuous exercise.

However, there are a number of important differences. The biggest difference is that as an endomorph you need less rest. Your muscles recover faster. You can safely go to the gym four to five times a week. You can also train more intensively in the gym. Take less rest between sets. This way you challenge your body more and you also burn more fat.

In addition, as an endomorph, you have to do more cardio to maintain your fat percentage. For example, you can run a few times a week or go cycling for a long time.

Endomorph, Ectomorph, or Mesomorph Type

Can your somatotype change?

Is it possible to transform from ectomorph to endomorph in a few years? The answer to this question is not simple. Your physique is influenced by two factors: your genotype and your phenotype. Your genotype is innate, your phenotype is shaped by your environment, eating habits, and everything else that influences the way you look.

Your physique based on your genotype cannot change. The chance that you as an endomorph will become an ectomorph is therefore about zero.

However, there are ectomorphs that look more like an endomorph, or mesomorphs that are so slender that they look more like an ectomorph.

So the question is: nature or nurture? If we look at the other characteristics of the three somatotypes ( hip circumference, fast or slow muscle growth, difficult or easy weight loss ) it is easier to distinguish which type you are.

You cannot change these features. Even if you are slimmer than an average ectomorph, as a mesomorph you will probably build muscle faster. An overweight ectomorph will also lose weight faster than an overweight endomorph.

Getting the most out of your somatotype: set realistic goals

The main reason for knowing which somatotype you are is that it will help you set realistic goals for yourself. As a bodybuilder, you have known for a long time that growing a perfect body takes a long time and is a lot of work. This process can be accelerated if you know where your strengths and weaknesses lie.

Moreover, you also need to be aware of what is the optimum that you can achieve. An endomorph will not easily have the triangular physique of a mesomorph, and an ectomorph can only dream of a super-wide body.

Therefore, set realistic goals with the knowledge you have gathered while reading this article. As an ectomorph, you mainly have to work on your strength and endurance to get the best out of yourself. The size of your muscles should not be number 1 for you.

As a mesomorph, you can focus well on your looks. You have good control over your muscle growth and fat percentage.

As an endomorph, you can become very strong. Just don't expect to get lean muscle mass as a mesomorph or ectomorph can.

Do you want to know more about how to achieve optimal fitness? Read all other articles on our website. Here you can read everything about physique, bodybuilding, supplements, and other things that help you optimize your sports performance!

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