In 1940, the terms ectomorph, mesomorph and endomorph were coined by American psycologist William Sheldon to classify people according to their body types. Although these are extreme descriptions and almost everyone is a mix between two or even all three body type, identifying the category that you most closely relate to -- somatotyping -- can help you understand how to develop an effective exercise program individualized to your specific needs.
The Ectomorph
Long and lean best describes people who could be considered ectomorphs. They tend to have small bone structures, with long, slender arms and legs. Suited for endurance sports such as long-distance running, they generally possess a high proportion of slow twitch muscle fiber and low body mass -- both muscle and fat. Although not built to be world powerlifting champions, many ectomorphs can get very muscular -- although not massive -- if the right training principles are applied. Being the classic hardgainers, ectomorphs respond best to programs such as the 5x5 that focus on compound exercises such as the squat, bench press and deadlift. Rest and recovery is the key to building muscle with the ectomorph, so high-intensity, low-frequency workouts combined with whole foods and lots of sleep will produce the most gains.
The Mesomorph
Mesomorphs are the quintessential athlete, with dense bone structures and a naturally muscular build. Generally possessing a large proportion of fast twitch muscle fiber and minimal body fat, mesomorphs excel at power sports such as sprinting, weightlifting and gymnastics. This group can put on muscle and strength quickly, and can tolerate higher training volumes than the ectomorph. However, because they put on strength quickly, mesomorphs will be handling large loads on a regular basis and should be careful about over-training and injury. Therefore, they should always include a thorough warm-up as well as exercises that strengthen susceptible muscles and tendons, such as those in the rotator cuff, hamstrings and hip flexors. Other than those important considerations, mesomorphs respond well to most forms of training and should include a variety of different methods and techniques in their exercise programs.
The Endomorph
The typical endomorph has a pear-shaped body with broad hips and shoulders, short limbs, and a dense bone structure. They carry more body fat than the other body types, but can put on muscle mass relatively easily as well. Endomorphs are seen in power sports that require a combination of strength and overall body mass, such as many positions in American football, heavy-weight classes in powerlifting and wrestling. This group responds best to a well-rounded approach to training that includes equal amounts of aerobic and strength-training components. Also, because of their tendency to store energy as fat, they tend to do better on high-protein, lower-carbohydrate diets.
One Size Does Not Fit All
Although most people can identify more closely to one of the three body types, they are extreme classifications and everyone has at least some qualities of all three. Somatoyping can be a good guide to understanding what sports or modes of training you will respond best to, but it should not override your individual goals or take the fun out of your exercise program. In addition, many other variables can contribute to a person's success in a particular sport or activity, and genetics -- although important -- is not the only deciding factor.
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