In this article, Body Types: Fact Or Fiction, we’ll look at a concept that has been around for decades. The concept of body types, or more correctly somatotypes, have been advocated by many famous bodybuilders over the years. Is this concept accurate, or merely a myth?
What Are Body Types (Somatotypes)
Body type, or somatotype, is the idea that there are three general predetermined body compositions. Dr. W.H. Sheldon originally theorized this concept in the 1940's. Sheldon named three somatotypes: ectomorph, endomorph, and mesomorph. He believed the traits of each were predetermined, unchangeable, and influenced personality. His concept was based on bone structure and body fat composition.(1,2)
Fact Or Fiction?
Not everyone believes in this idea, despite its being popular. However, the concept as originated by Sheldon has been debunked. Today, it’s believed that no one is purely one body type. Instead, lifters are a unique combination of all three, and this can be influenced by nutrition and training.
Defining Each Somatotype
With that in mind, let's define each somatotype and provide training and nutrition tips to optimize the characteristics of each. As a bodybuilder or other athlete, you can approximately determine the somatotype traits that make up your unique body type, and respond accordingly.
Ectomorph
Ectomorphs are thin with narrow shoulders, narrow hips and less muscle mass in relation to height. They have a naturally fast metabolism, making it harder to gain muscle.
Training Tips
The primarily ectomorphic individual is the classic hardgainer. Gains come slow due to a faster metabolism. This lifter should focus on heavy compound movements with reps in the 6-12 range. To limit calories burned, training should be around an hour. Also, limit cardio to 20 minutes sessions 2-3 times per week.
Nutritional Tips
The real key for ectomorphs is the consumption of quality calories. Rich nailed it with his suggestion of 6-8 meals a day. Always eat real food first, but also Real Carbs, Real Carbs Rice, Real Carbs + Protein, Shake Time, and Real Meal Protein Bars can help. Also, don’t forget Snack Time individual pouches! These market-leading 5% supplements help you achieve the daily calorie intake needed to gain impressive size.
Endomorph
Endomorphs have slower metabolisms which means they gain and store fat easily. They have a larger midsection, larger hips, and tend to lose fat slowly.
Training Tips
For the primarily endomorphic lifter, fat loss is usually a major goal. That means more cardio! Rich often did 3 or 4 half-hour sessions per week. You can try the same approach but you may have to do more sessions depending on fat loss goals. Your routine should still center around the compound movements, progressively adding weight, with reps in the 8-12 range. Also include higher rep sets with limited rest between sets, and/or use supersets to help burn calories.
Nutritional Tips
You’ll need to restrict calories. Start by eliminating sugary carbs and high fat, high sodium foods. Don’t sacrifice protein, and consume roughly half the day’s carbs in the hours around your workouts. Of course, 5% has several innovative weight management products. Don’t forget Shake Time and Real Carbs, along with your favorite 5% pre-workout!
Mesomorph
Lifters that are primarily mesomorphic are naturally muscular with shoulders that are wider than their hips. They have efficient metabolisms, making it easy to gain muscle and lose fat.
Training Tips
Being naturally muscular, this lifter will have an easier time gaining size and strength. Unless they are new to lifting, most mesomorphic lifters probably already train seriously. For new lifters, focus on compound exercises, progressively heavier weight with reps in the 6-12 range. Rich started out using this approach, only switching over to moderate weights and higher reps later in his career.
Nutritional Tips
Mesomorphic lifters can eat quality protein, carbs and healthy fats without too much concern about gaining body fat. They should monitor calories, and only need to restrict calories if they find they are gaining body fat, or are competitive bodybuilders in a pre-contest phase. Of course 5% has the supplements that can help, from pre-workouts, to protein and carb powders, to muscle builders. For those new to lifting, we also have the new Code Red Series.
Recap
While the original concept is not accurate, the idea of body types does have some merit. As noted, the typical lifter is a combination of all of them. Even if it seems that a lifter is mostly one type, training and nutritional adjustments can help lifters achieve their goals. Once you’ve come to a conclusion about your own body type, try our suggestions and don’t forget to take advantage of the innovation of 5% Nutrition!
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