Male Body Types: Definitions and What They May Mean

A rating scale between 1 and 7 for each somatotype produces a three-digit somatotype rating. People with a ‘normal’ body type will have a somatotype of 444. In contrast to the bulkier athletic build, lean men appeal to those who value slimness and balance in a partner. However, this expectation often alienates men who don’t fit these extreme physical molds, leading to body image concerns and a skewed idea of what’s normal or desirable.

After all, some of the main benefits of weight training have to do with improving bone density and muscle strength—something that https://www.fingerlakes1.com/2025/02/24/madmuscles-review-real-results-without-hidden-fees/ endomorphs don’t tend to struggle with. But just like everyone benefits from doing cardio, the same is true with weight training. It reduces our risk of heart disease, cancer, and dying for any reason whatsoever (study, study, study). As a result, both the American Heart Association and the American College of Sports Medicine recommend weight training at least twice per week.

The Best Workouts for Your Body Type in 2024

It’s a tool for understanding and should be utilized responsibly as part of a broader health and fitness strategy, not as a definitive categorization. Mesomorphs may have an easy time building muscle, but they can also gain fat without a proper diet [1]. Keeping meals balanced between protein, fats and carbohydrates is generally recommended. While ectomorphs are capable of gaining muscle mass, they may never achieve the same broad shoulders as a naturally athletic mesomorph who has a stocky build [2].

Fitness Plan for Ectomorphs

They may particularly excel at Olympic weightlifting, where having a huge shoulder-to-waist ratio was found to be a strong predictor of success (study). Another advantage to eating more protein is that protein tends to be quite filling, especially when it’s chewy. For instance, chicken breast and lean cuts of steak are some of the most filling foods per calorie. That means that most pop-culture diets are at least somewhat effective for helping people lose weight. None of them are magical, and most of them aren’t particularly evidence-based, but many of them are viable for people who prefer them. As you can imagine, both of these guys have very different strengths and weaknesses due to their opposite body types.

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• Perform your cardio workouts at the end of your strength training routine.

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• While these charts offer valuable guidance, they should not be the sole basis for health decisions.

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• This body type tends to have a larger waist and abdomen on a more compact frame.

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• Understanding your body type can be a valuable tool for self-improvement.

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• But if we look at the participants who were also weight training, we see that they were losing fat three times as fast and were gaining muscle while doing it.
• You may struggle to gain weight while your friend struggles to lose it.

Does Being Skinny-fat Mean That I’m Part Endomorph?

HealthEndure is your go-to destination for expert-backed eBooks and challenges that empower your fitness and wellness journey—one day at a time. He coaches thousands globally, impacting lives through his innovative approaches to fitness and nutrition with his HoloBody project. Whether you’re slim, stocky, or somewhere in between, bodyweight movements should never be underestimated. Push-ups, planks, pull-ups, and air squats are the foundation of strength and control. Aim for 6-8 meals a day and make sure to get a good serving of protein before bed to prevent muscle catabolism (Fatigue and muscle loss) during the night. People who fall into this category may not need to worry about gaining weight as much as people in other categories.

While somatotypes focus on metabolism and muscle-building potential, body shape classifications emphasize proportions for style purposes. According to Hockerty’s comprehensive guide, there are five main male body shapes that determine which clothing styles will be most flattering. Further reading on male body types confirms that while no one fits perfectly into a single category, understanding your predominant tendencies can inform your approach to fitness and nutrition. When in doubt, try to eat a fairly balanced amount of both carbs and fat. Getting a minimum of around 20–30% of our calories from fats is important for nutrient absorption and hormone production, but going higher is fine. Getting as much as 50–60% of our calories from carbs can help with workout performance, muscle fullness, and muscle growth, but that’s mainly done when bulking.

Body Types Explained: Are You an Ectomorph, Endomorph, or a Mesomorph?

Most guys are a mix—but identifying your dominant traits can help tailor your training to bring out your best. Keep rest times between sets in line with the corresponding rep ranges you’re using. Low reps (1-5) 90 – 180 seconds, medium reps (8-12) 60 – 90 seconds, high reps (12+) seconds. While it’s always a good idea to use a combination of different rep ranges for better all-round health and performance, prioritize muscular failure for growth within the 8-12 rep range. Nobody falls purely into one of these three categories, and we all have features of each.

For mesomorphs, it’s all about highlighting your athletic build. Fitted clothing can show off your muscular physique without being too revealing. Vertical stripes and patterns can elongate the body, while tailored clothing can create a streamlined look. Avoid clothing that is too tight or too loose, as it can detract from your body’s natural shape. It’s also important to avoid processed foods, sugary drinks, and alcohol, as these can quickly lead to weight gain.

Fitness and Dietary Strategies

Endomorphs need a combination of strength training and cardio to build muscle while burning fat. Ectomorphs are naturally slim and often struggle to gain weight or muscle due to their fast metabolism. They have a light bone structure and long limbs, making them appear tall and slender.

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Frank Zane: The Ultimate Ectomorph

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Minimally processed foods that are higher in protein, fibre, and water mad muscles reviews are good for that. Chicken breast is an example of a food that’s filling because it’s rich in protein and water. Broccoli is an example of a food that’s filling because it’s rich in fibre and water. Processed sugar isn’t filling because all the fibre and water is processed out, whereas a fruit, with its sugar bundled up in plant cells alongside fibre and water, is quite satiating (study).

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Is body type based on genetics or effort?

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Another over around 1 gram of carbohydrates per pound bodyweight per day is great. So for a 200-pound man, that would be 200 grams of carbohydrates, which works out to around 800 calories from carbohydrates per day. Feel free to adjust your macros to your personal preferences. Keep in mind that low-impact cardio, such as biking and walking, can be easier on our joints. Most people don’t fit neatly into the classic Ectomorph, Mesomorph, or Endomorph categories. Instead, they exhibit traits from multiple body types, forming hybrid body types like Ecto-Mesomorphs and Meso-Endomorphs.

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Endomorph Diet Recommendations

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This describes most ectomorphs, as most of us will struggle to eat enough calories to gain weight. Having narrower bones limits how muscular we can become, so this will often get us pegged as “hardgainers.” However, that’s a misnomer. The rate at which people can build muscle is mostly determined by how far away from our genetic muscular potential we are. Since ectomorphs tend to start out thinner, that puts us further away from our genetic ceiling. The mesomorph is also defined by being neither as stocky as an endomorph nor as slender as an ectomorph. This gives them some of the strengths and weaknesses of both body types.

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The Athletic Build

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Based on how your body is naturally built, these four exercises are tailored to give you the edge you need to thrive. Whether you’re a hard gainer or a heavy-set powerhouse, these movements help unlock your potential. They gain fat very easily and are usually a short build with thick arms and legs with very strong muscles, especially the upper legs.