Each individual arrives at the gym with his own unique somatotype, or body shape. Optimizing training and nutritional intake to match genetic physical predisposition can help our clients progress from “just working out” to successfully creating the fit physiques they desire.
The Basic Three
The human race shares virtually all of the typical bodily systems. However, we cannot neglect the powerful pull that genetics exerts over our physical development. The features that make us individuals, both physically and functionally, represent such genetic inheritance.
At some point during the 1940s, psychologist William Sheldon categorized and outlined details of three main body types: ectomorphic, mesomorphic, and endomorphic. Along with each designation, Sheldon assigned specific characteristics. Somatotype describes body components such as ratios of fat mass to lean (muscle) mass, rendering it an excellent tool for medical professionals. Professional trainers view these values as similar to one’s BMI, which many clients strive to alter when exercising.
We define the 3 basic somatotypes as follows:
Endomorph ~ relative fatness or leanness of one’s physique, often determined by the sum of three skinfold assessments (triceps, subscapular, and suprailiac). The higher the sum of these folds, the greater the determinant for this category.
Mesomorph ~ the amount of muscle mass relative to height, typically determined by the width of the elbow and knee, flexed arm circumference (corrected with triceps skinfold), and calf circumference (once again, corrected with medial calf skinfold).
Ectomorph ~ this category refers to a lack of body mass, both body fat and lean muscle mass, relative to height. An individual’s height and weight usually yield this determination.
Specificity and Variations Abound
As mentioned, each somatotype responds differently to resistance training, rep ranges, cardiovascular exercises and food choices. Some individuals present with mixed body types; however, for the purposes of this article, we concentrate on the nutritional and fitness needs of the basic three somatotypes.
Phil Catudal, a Los Angeles–based personal trainer, co-authored a book entitled Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. According to Catudal, 70% of people exercise incorrectly. To achieve lasting fitness and health, he claims, one should work with his natural-born body type, performing the optimal combination of cardio, strength training, and flexibility exercises while ingesting the right proportion of macronutrients to match his physique.
This may seem like a daunting proposition for both the client and the personal trainer. However, an understanding of the reasoning involved, culled from years of scientific, medical and athletic research, will pave the way for the most prudent journey.
Eating with an Endomorphic Body
A somatotype classified as endomorphic displays several immediately noticeable features. Such individuals tend toward a rounder body with a medium-to-large bone structure. Typically, small shoulders and shorter limb length also accompany these traits. Owing in part to their more generous build, endomorphs live with a slower metabolism, meaning that their bodies will easily convert excess calories to stored fat.
Several meal plans may prove successful for such individuals attempting to bring their bodies into a leaner state. The most commonly recommended approach seems to favor a “Paleo” diet, focusing upon lean protein, vegetables and a moderate amount of healthy fats. Sensitivity to carbohydrates and insulin points them to a diet lower in carbohydrates than some other meal plans. The American Council on Exercise (ACE) recommends avoiding foods that offer higher calories but scant amounts of dense nutrients.
When on an endomorphic meal plan, individuals might strive to limit or avoid the following “empty-calorie” choices:
- Breads and pastas made from white flour
- White rice
- Cakes, cookies, pies
- Refined breakfast cereals
- Fried foods
- Alcoholic beverages
- High-sodium/processed foods
- Whole-fat dairy products
Endomorphs and Exercise Prescriptions
As we would expect, cardiovascular exercise figures prominently when designing a workout for an endomorphic client. Both High-intensity interval training (HIIT) and steady-state training (SST) will work well; clients can aim for 2-3 HIIT sessions per week, 30 minutes each, or 2-3 SST sessions for 30-60 minutes.
Strength training still figures into such clients’ regimens, especially those seeking to lose some weight. The endomorphic body shape responds best to compound exercises, those which train multiple muscle groups at the same time. We can think in terms of squats, deadlifts, push-ups and even circuit training. Lunges/squats to rows, stationary lunges with elevated leg, step-ups combined with dumbbell hammer curls and planks likewise make excellent choices.
The Mesomorphic Body Meal Plan
Given their tendency towards a high muscle-to-fat ratio, individuals in the mesomorph category make for strong athletes. Rather than possessing a disproportionate amount on lean muscle mass in any one place, such bodies present as evenly muscular. A mesomorph displays a more muscular chest, shoulders, and limbs than their ectomorph and endomorph cohorts.
A mesomorph carries a double-edged sword: he can put on muscle fairly quickly, but also tends to gain fat more easily. While these individuals typically require slightly more calories per day than an endomorph, a diet higher in protein can help stave off unwanted excess fat storage. As always, choosing nutrient-dense foods remains a top priority. Experts suggest a mesomorph aim for dividing his meal plate into thirds: 1/3 should contain lean protein, 1/3 should offer fresh vegetables, with the remaining 1/3 consisting of either whole-grain carbohydrates or healthy fats (or a combination thereof).
Muscle-Up the Workouts
Those mesomorphs desiring additional lean muscle mass find optimal results on a workout consisting primarily of low-to-moderate rep ranges, and medium-to-heavy weight loads. Combining this program with some HIIT sessions works well for those hoping to lose weight as they add muscle. If a trainer cannot accompany the mesomorph client for all of his workouts, a dedicated training partner works wonders; the weight loads on such a program definitely call for a spotter.
The Ectomorph Challenge
Most trainers can easily identify an ectomorphic client. This lean physique tends towards narrow hips and shoulders, longer limbs with smaller joints/bones, low body fat and an overall lack of muscle mass. Owing to a higher metabolism, ectomorphs struggle to add weight in general and find it particularly challenging to add lean muscle mass, earning them the nickname “hard-gainers”. An elevated metabolism often equates with higher levels of energy, which in turn necessitates more frequent meals to meet their bodies’ energy demands.
A meal plan comprised of calorie-and-nutrient-dense food choices, such as nuts, nut butters and dairy products, can help with the additional caloric consumption. However, protein still reigns supreme in terms of building muscle mass. In addition, higher quantities of healthy carbs help to meet the higher energy demands, not only of the metabolic rate but also to power through workouts.
As mentioned above, protein and carbohydrates should figure prominently in an ectomorph’s meal plan. Ironically, an ectomorphic physique often does best consuming a macronutrient balance similar to that of an endurance athlete. Such a diet breaks down to 25% of calories coming from protein, 55% culled from healthy whole-grain carbohydrates, and the remaining 20% of calories getting consumed as healthy fats.
Resistance Training an Ectomorphic Physique
When working with a client who possesses an ectomorphic somatotype, compound exercises with heavier weights can jump-start the muscle-building process. We can think in terms of deadlifts, squats, bench presses and single-arm dumbbell rows. By engaging multiple muscle groups simultaneously, the body adapts by cultivating overall growth as well as strength. Bodyweight-only exercises, too, help maintain flexibility as well as overall functional strength.
If the client wishes to target growth on specific areas of the body, choose a workout routine with a higher volume of repetitions for each muscle group. Aim for 3-4 sets per exercise, and try to train every muscle group 2-3 times per week. For the ectomorph, progressive overload proves crucial.
Longer limb length commonly associated with ectomorphs often adds to the difficulty of deadlifts and squats, as compared with an endomorph or mesomorph whose bodies present as proportionally closer to the ground. Clients can overcome this by modifying the movements, shortening the distance of the move. Try positioning a low box in front of the client during a deadlift; touching the barbell to the box and not all the way to the floor provides a safer and more prudent way to execute such a move. In this manner, the client does not feel as if he has to compromise his good posture.
Cardiovascular exercises, while still important for the health of the body, can easily derail the progress an ectomorph makes with resistance training. An excess of cardio simply adds to the challenge the ectomorph already faces in terms of energy expenditure. In addition, an ectomorphic somatotype sometimes benefits from slightly more recovery time between workouts than others. Limiting cardio and prioritizing strength training helps prevent overtraining.
Points to Ponder
When the theory of somatotyping first came to light, experts believed one’s body shape aligned with certain specific personality traits. Having dispelled this assumption, researchers through the years have conducted in-depth experiments in an attempt to discover whether somatotypes correlate directly to any other traits.
Many have questioned whether an association exists between one’s body shape and his athletic prowess, and science has stepped up to prove this assumption. Mesomorphic individuals possess a genetic variation of fast-twitch muscle known as ACTN3, the only gene directly linked with power athletes. While we commonly associate the image of an ideal sprinter with more of an ectomorphic shape, it turns out sprinters tend to fall into the mesomorph category. Ectomorphs make for ideal marathon and ultra-marathon runners. Similarly, elite-level sumo wrestlers, as we can easily see, tend to have an endomorphic physique.
Take-Home Message
Regardless of one’s body composition or somatotype, all humans share a few traits in common. Given a prudent exercise regimen and healthy meal plan, once can expect to gain lean muscle mass at a rate of approximately 1 pound per month. A healthy rate of fat (weight) loss hovers around 1-1 1/2 pounds per week. After achieving one’s desired body composition through lifestyle modification, physical training, and healthy meal swaps, this new physique evolves into “the new normal”. Over the course of time, one’s metabolism adjusts to new energy intake/output, and physical activity finds itself woven into the fabric of daily life. Just as one’s BMI has the potential to change, so too does one’s somatotype, within reasonable parameters. The body with which one enters this world can adapt and change, given the proper stimuli and challenges.
References:
https://www.medicalnewstoday.com/articles/325577#summary
https://www.everydayhealth.com/fitness/how-to-exercise-if-you-have-an-ectomorph-body-type/
https://www.issaonline.com/blog/post/ectomorph-body-type-workout-and-diet-guide
https://blog.nasm.org/fitness/body-types-how-to-train-diet-for-your-body-type
https://ideas.repec.org/a/rom/marath/v8y2016i1p43-50.html
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
