Ectomorphy, Endomorphy: What's Your Somatotype

The division into somatotypes is often used by people to find excuses. How many times have you heard that someone is overweight because they are endomorphic? Depending on the type, you can find different excuses because it is easier. Everyone wants to be those famous mesomorphs, who get hit once in a million, and then they can lie on the couch, and their body fat levels will drop and their muscle mass will grow. But for those who unfortunately do not, it does not work that way. Somatotypes were classified by Dr. William Sheldon in the 1940s. He used them to determine personality traits because he was a psychologist. It had nothing to do with determining the physical abilities of a certain type, but showed differences in the physical appearance of individuals. Earlier, Dr. Ernst Kretschmer also used somatotypes. From studies, it appeared that fatter people (endomorphs) were happier, while the thinner people (ectomorphs) were often more nervous. It had no effect on training abilities or food preferences, but it is worth noting this fact. For people who are just starting to train, this can be motivating. It is good to know that Frank Zane was ectomorphic and won Mr. Olympia three times. On the other hand, looking at the powerful figure of Jay Cutler, the four-time Mr. Olympia, one can conclude that an endomorph can also be sculpted. One thing is for sure, one cannot rely solely on the somatotype. You have to take care of yourself. If you are 190 cm tall and weigh 70 kg, it does not mean that you have to eat and train like an ectomorph. That means you have to eat a lot and train hard. You probably have a fast metabolism and have to eat more, which is why you are thin. Test and check. If you do not gain - you eat too little. There is no other easier way to find out what is best for you. If you weigh 120 kg and are 170 cm tall, it does not mean that you are an endomorph. You just have excess weight. If you take care of the right training, stick to your diet and remain steadfast, you can easily improve your figure. It is only a matter of time and approach. There is nothing "endomorphic" about it.

Endomorphic individuals are usually of large size. They easily gain fat tissue, but they are also the strongest of all body types. They have sturdy joints and develop muscles with ease. Typical features: - sturdy body structure, - difficulty in maintaining low levels of body fat, - slow metabolic process, - rounded physique, - natural physical strength. The biggest disadvantage of endomorphs is that they easily gain fat, so their diet must be meticulously followed. They are best suited for strength sports such as strongman or powerlifting.

People with ectomorphic build are often thought of as simply thin individuals with smaller bones. They typically do not have particularly broad shoulders and do not appear particularly powerful. Common features include: shoulders with minimally larger circumference than hips, rapid metabolic rate, low fat tissue level, few muscles, flat chest, small joints, flexibility. People with ectomorphic build have a fast metabolic rate, which allows them to burn more calories. They are naturally more active and their NEAT (non-exercise activity thermogenesis) is higher than in other groups. On the one hand, they require more calories to build muscle mass, but on the other hand, it is easier for them to maintain a lower level of fat tissue and lose it during reduction.

The mesomorphic phenotype refers to individuals who naturally possess great physical strength, a wide chest circumference, a propensity for rapid muscle mass development, and the ability to achieve significant results in various sports. Typical characteristics include: - an athletic build, - naturally higher muscle mass, - strength, - ease in muscle-building. The mesomorphic phenotype responds best to strength training, and their bodies are ideally suited for bodybuilding. However, compared to ectotypes, they tend to accumulate adipose tissue more easily, necessitating a suitable diet.

Here arises a certain problem. It is very difficult to categorize someone into just one somatotype. It often happens that somatotypes are combined. There are many people in the world who are shaped to be bodybuilders, and they usually have the appearance of a typical mesomorphic type. However, when it comes to the matter of metabolism, the situation can be more complicated. For example, someone with the structure and appearance of a typical mesomorph can have a slow metabolism, while another person with the structure of an ectomorph can have a fast metabolism. Therefore, it is very difficult to assign someone to a specific somatotype. It is important to understand that it is not about ideals and that it is not about trying to fit everything into a certain body type.

In short, let's not take somatotypes too literally. Exercise and diet should be tailored to individual needs. It's true, but relying primarily on somatotypes is a mistake. The diversity of people in terms of body composition, metabolism, genetic predisposition, and skills is endless. Remember that two people who appear to be the same can be diametrically different. You have to approach each person individually and look at the whole muscle-building process. At the beginning of my training in the gym, I weighed 66 kg at 180 cm height. Everyone said it was impossible to build muscle mass because I was very thin and had a fast metabolism. After many years of training in the gym, I managed to gain almost 30 kg while maintaining a relatively low body fat percentage. It's worth thinking about.