Some guys have shorter limbs, others have wider hips. You might know a guy whose upper body is built like a truck or someone who doesn't gain weight even though they eat like a sumo wrestler.
You know the drill — we all come in different shapes and sizes and there's nothing wrong with that. But, does that mean you're stuck with the body type you're born with? Or is there room for improvement in everyone's body?
Whether you're looking to build more muscle, lose weight or develop broad shoulders, it helps to know what your body shape is and how this affects your diet and fitness goals.
We're breaking it down in simple terms by explaining the different male body types, plus the best diet and exercise routine for each.
The basics of body types (somatotypes)
Body types, also known as somatotypes, are a category describing the general shape and composition of a person [1]. There are 3 body types which apply to both males and females:
- Ectomorphs are generally described as having a lean body shape
- Mesomorphs are generally described as having an athletic body shape
- Endomorphs are generally described as having a round body shape
Body types are often used in sports to predict athletic performance. We know from repeated research that certain male body types are especially effective at some sports, for example [1][6]:
- Ectomorphs tend to be good at sports like high jump and running
- Mesomorphs are suited to sports requiring speed and strength — like combat sports, rowing, swimming, and weightlifting
- A combination of ectomorph and mesomorph body types works well for cycling and similar sports
- A combination of mesomorph and endomorph body types works well for most sports including wrestling, boxing, cycling and swimming
What determines your body type?
While there might be a body shape that you would prefer to have, it’s not really up to you to decide. A range of factors influence your body type and only some of them are in your control.
Genetics
It should come as no surprise that the biggest factor deciding your body type is genetics. Research has repeatedly shown that body types are inherited [2].
Does that mean if you’re a long and lean ectomorph you’ll never be able to gain muscle? Not exactly. With the right diet and exercise, every body type can be altered.
But, there is a limit to the change you can expect to see. 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].
Age
All people lose lean mass and bone density as they grow older; which can have an effect on your body type.In a study of over 300 men from India, researchers found that the ectomorph body type was most affected by ageing [3].
A separate study of more than 800 men from Bulgaria found similar results. They compared the different body types of men between the ages of 30-50 years old [8].
Overall, the most common body type in all age groups was a combination of mesomorph and endomorph. Men of this type are typically of average height with solid bone structure, defined muscles, and moderate-high body fat.
Men between the ages of 30-50 years old also have a high ability to gain muscle mass, rather than fat.
The biggest variety of body types was found in the younger group, between 30-35. By the ages of 45-50, this had flattened out to be mostly round and athletic bodies, with little to no ectomorph leanness.
Lifestyle
There is some evidence that diet can play a role in your body composition. For example, a study of 189 elite athletes from Lithuania — both men and women — found a link between diet and body type [1]. The study showed that a diet high in carbohydrates and fats would more likely lead to an endomorph, or rounded, body shape.
There was also a link between eating a high-protein diet and being classified as a mesomorph, or athletic build.
This research suggests that it is possible to alter your body type through diet. Though, as we said earlier, genetics still plays a large role in the amount of transformation you can expect.
So, how do you transform your body? For that, we can look to an ideal diet and exercise regime for the different male body types.
Ectomorph body type
Ectomorphs are tall people with long limbs. They have a fast metabolism which makes it harder to gain weight — both muscle mass and fat [4].
It may be difficult, but it’s far from impossible. With a tailored diet and exercise regime, ectomorphs can go from a lean build to a muscular build.
Exercise tips
Because of their fast metabolism, an ectomorph body type should focus on strength training over cardio [6].
It’s also recommended that they have long rest periods between workouts, to avoid too much energy burn at once.
According to the American College of Sports Medicine (ACSM), an ideal exercise routine for the ectomorph body type includes [5]:
- Cardio on 2-3 days per week, in short sessions of 10-15 minutes plus warm-up
- Core training on 3-4 days per week
- Weight training on 3-4 days per week
Diet tips
Feel like you could smash a loaf of bread or a kilo of pasta? As an ectomorph, that might work out for the best.Ectomorphs often need more calories to fuel their metabolism, so a diet rich in carbohydrates with a balance of proteins and fats is recommended [1][4].
Remember, a focus on whole grains makes for a healthy diet.As a general estimate, ectomorphs should be having 1.2-1.6 grams of protein per kilogram of body weight in their diet [6].
It’s also a good idea to eat frequently for this body type — having 5-6 small meals per day, rather than the standard 3 meals [4].
Mesomorph body type
Mesomorphs are often labelled the luckiest body type — with their naturally athletic physique and easy ability to both gain weight and lose it [4].
But, it would be a mistake to assume it was all luck or genetic factors. Most mesomorphs have achieved their desired body type through consistency and effort, just like everyone else.
Exercise tips
Since mesomorphs have a highly adaptable body type, their training regime can be based on personal fitness goals — such as a plan to build muscle mass or focus on fat loss [6].
With a typically muscular body, they can handle intense exercise regimes like heavy weightlifting and endurance training [4].
According to the ACSM, an ideal exercise routine for the mesomorph body type includes [5]:
- Cardio on 3-4 days per week, in medium sessions of 20-30 minutes plus warm-up
- Core training on 3-4 days per week
- Weight training on 4-5 days per week
Diet tips
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. Depending on personal goals, this balance can be adjusted.
For example, a high-protein diet with 1.2-2.2 grams of protein per kilogram of body weight is ideal for muscle growth [6].
Another option is to design a lower-calorie diet plan to help them stay lean and avoid fat gains.
Endomorph body type
Before you hate on the big, round body type — it pays to remember that everyone's body has a bit of endomorph in it.
Modern lifestyles that include lots of sitting down for work or leisure make it more likely you’ll develop an endomorph body type [6].
It's also possible that a slow metabolism is related to a condition, such as hypothyroidism, which can lead you to gain weight. If you have concerns about this, it's a good idea to visit your doctor for advice.
While the endomorph body type is partly related to genetic factors and bone structure, it’s not a life sentence. You can adjust your exercise and diet to transform your body composition.
Exercise tips
The main focus of training for endomorphs is fat loss and metabolic conditioning. In other words, you need to get your body burning calories more efficiently [6].
There are lots of ways to do this, but a mix of both strength training and cardio works best. Common fitness programs include circuit training and high-intensity interval training (HIIT) [6].
According to the ACSM, an ideal exercise routine for the endomorph body type includes [5]:
- Cardio on 5 days per week, in long sessions of 30-40 minutes plus warm-up
- Core training on 3-4 days per week
- Weight training on 4-5 days per week
Diet tips
There are 2 things that endomorphs should be careful of in their diet — too much fat and too many carbs [1][4].
A recommended diet plan would be low-GI, high in protein, and moderate in healthy fats. This balance can help regulate the appetite and maintain energy levels, without causing spikes in blood sugar [4].
When it comes to protein, a high dose of 2.2 grams per kilogram of body weight is recommended [6].
Endomorphs may also do well on a fasting diet, also known as time-restricted eating (TRE).
Where did body types come from?
We’ve shared a lot of knowledge on the different male body types so far, but you might still be wondering — where did they come from? There are 2 key researchers and frameworks to know.
The Sheldon framework
The original body type method was developed by American psychologist W.H. Sheldon in the 1940s [3].He created the 3 main categories and gave them these descriptions:
- Endomorph: characterised by a rounded or fat physique
- Mesomorph: characterised by a muscly physique with broad shoulders and chest
- Ectomorph: characterised by a visibly slim physique, long limbs, and a flat chest
Sheldon believed that your body type was set in stone and that it also held secrets for your personality [6].
His theories are not really used today, as we now understand that body types fall on a spectrum with more than 3 categories in existence.
The Heath-Carter framework
During the 1960s, researchers Heath and Carter provided an updated framework for the different body types [3]. They were the first to show that your body shape is not a single category, but that most people have a ratio of all 3 different body types [1].
They revised their frameworks again during the 1980s and eventually released a body type assessment manual in the 1990s [7][8].
Can you have more than 1 body type?
It is now widely agreed that most people have more than 1 body type. The Heath and Carter framework provided 13 categories that combine the 3 body types in various ratios [7].
For example, you could be an ectomorphic mesomorph which means your main body type is a lean ectomorph, but you also have some of the athletic build of a mesomorph [7].
How do you find out your body type?
There are a wide range of body measurements used to determine your body shape. These include [1]:
- Body weight
- Lean body mass
- Fat mass
- Total muscle mass
- Trunk muscle mass
- Lower and upper limb muscle mass
- Total body water
- Total body protein
- Height
A common testing protocol known as the battery of bioelectrical impedance analysis (BIA) can also be used.
Then there are programs, like Compound, which can help you understand your body and build a plan to transform it.
Compound combines medical treatments, diagnostics, prescriber support, and personalised nutrition and exercise plans for an effective programme that helps men unlock body recomposition.
- Up to 15% weight loss with clinically-backed treatments
- Lose fat and gain muscle with customised diet and movement plans
- Track metrics and progress within the Compound app
We’re in the middle of building something special for UK men. In the meantime, register your interest and we’ll keep you updated.
Some guys have shorter limbs, others have wider hips. You might know a guy whose upper body is built like a truck or someone who doesn't gain weight even though they eat like a sumo wrestler.
You know the drill — we all come in different shapes and sizes and there's nothing wrong with that. But, does that mean you're stuck with the body type you're born with? Or is there room for improvement in everyone's body?
Whether you're looking to build more muscle, lose weight or develop broad shoulders, it helps to know what your body shape is and how this affects your diet and fitness goals.
We're breaking it down in simple terms by explaining the different male body types, plus the best diet and exercise routine for each.
The basics of body types (somatotypes)
Body types, also known as somatotypes, are a category describing the general shape and composition of a person [1]. There are 3 body types which apply to both males and females:
- Ectomorphs are generally described as having a lean body shape
- Mesomorphs are generally described as having an athletic body shape
- Endomorphs are generally described as having a round body shape
Body types are often used in sports to predict athletic performance. We know from repeated research that certain male body types are especially effective at some sports, for example [1][6]:
- Ectomorphs tend to be good at sports like high jump and running
- Mesomorphs are suited to sports requiring speed and strength — like combat sports, rowing, swimming, and weightlifting
- A combination of ectomorph and mesomorph body types works well for cycling and similar sports
- A combination of mesomorph and endomorph body types works well for most sports including wrestling, boxing, cycling and swimming
What determines your body type?
While there might be a body shape that you would prefer to have, it’s not really up to you to decide. A range of factors influence your body type and only some of them are in your control.
Genetics
It should come as no surprise that the biggest factor deciding your body type is genetics. Research has repeatedly shown that body types are inherited [2].
Does that mean if you’re a long and lean ectomorph you’ll never be able to gain muscle? Not exactly. With the right diet and exercise, every body type can be altered.
But, there is a limit to the change you can expect to see. 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].
Age
All people lose lean mass and bone density as they grow older; which can have an effect on your body type.In a study of over 300 men from India, researchers found that the ectomorph body type was most affected by ageing [3].
A separate study of more than 800 men from Bulgaria found similar results. They compared the different body types of men between the ages of 30-50 years old [8].
Overall, the most common body type in all age groups was a combination of mesomorph and endomorph. Men of this type are typically of average height with solid bone structure, defined muscles, and moderate-high body fat.
Men between the ages of 30-50 years old also have a high ability to gain muscle mass, rather than fat.
The biggest variety of body types was found in the younger group, between 30-35. By the ages of 45-50, this had flattened out to be mostly round and athletic bodies, with little to no ectomorph leanness.
Lifestyle
There is some evidence that diet can play a role in your body composition. For example, a study of 189 elite athletes from Lithuania — both men and women — found a link between diet and body type [1]. The study showed that a diet high in carbohydrates and fats would more likely lead to an endomorph, or rounded, body shape.
There was also a link between eating a high-protein diet and being classified as a mesomorph, or athletic build.
This research suggests that it is possible to alter your body type through diet. Though, as we said earlier, genetics still plays a large role in the amount of transformation you can expect.
So, how do you transform your body? For that, we can look to an ideal diet and exercise regime for the different male body types.
Ectomorph body type
Ectomorphs are tall people with long limbs. They have a fast metabolism which makes it harder to gain weight — both muscle mass and fat [4].
It may be difficult, but it’s far from impossible. With a tailored diet and exercise regime, ectomorphs can go from a lean build to a muscular build.
Exercise tips
Because of their fast metabolism, an ectomorph body type should focus on strength training over cardio [6].
It’s also recommended that they have long rest periods between workouts, to avoid too much energy burn at once.
According to the American College of Sports Medicine (ACSM), an ideal exercise routine for the ectomorph body type includes [5]:
- Cardio on 2-3 days per week, in short sessions of 10-15 minutes plus warm-up
- Core training on 3-4 days per week
- Weight training on 3-4 days per week
Diet tips
Feel like you could smash a loaf of bread or a kilo of pasta? As an ectomorph, that might work out for the best.Ectomorphs often need more calories to fuel their metabolism, so a diet rich in carbohydrates with a balance of proteins and fats is recommended [1][4].
Remember, a focus on whole grains makes for a healthy diet.As a general estimate, ectomorphs should be having 1.2-1.6 grams of protein per kilogram of body weight in their diet [6].
It’s also a good idea to eat frequently for this body type — having 5-6 small meals per day, rather than the standard 3 meals [4].
Mesomorph body type
Mesomorphs are often labelled the luckiest body type — with their naturally athletic physique and easy ability to both gain weight and lose it [4].
But, it would be a mistake to assume it was all luck or genetic factors. Most mesomorphs have achieved their desired body type through consistency and effort, just like everyone else.
Exercise tips
Since mesomorphs have a highly adaptable body type, their training regime can be based on personal fitness goals — such as a plan to build muscle mass or focus on fat loss [6].
With a typically muscular body, they can handle intense exercise regimes like heavy weightlifting and endurance training [4].
According to the ACSM, an ideal exercise routine for the mesomorph body type includes [5]:
- Cardio on 3-4 days per week, in medium sessions of 20-30 minutes plus warm-up
- Core training on 3-4 days per week
- Weight training on 4-5 days per week
Diet tips
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. Depending on personal goals, this balance can be adjusted.
For example, a high-protein diet with 1.2-2.2 grams of protein per kilogram of body weight is ideal for muscle growth [6].
Another option is to design a lower-calorie diet plan to help them stay lean and avoid fat gains.
Endomorph body type
Before you hate on the big, round body type — it pays to remember that everyone's body has a bit of endomorph in it.
Modern lifestyles that include lots of sitting down for work or leisure make it more likely you’ll develop an endomorph body type [6].
It's also possible that a slow metabolism is related to a condition, such as hypothyroidism, which can lead you to gain weight. If you have concerns about this, it's a good idea to visit your doctor for advice.
While the endomorph body type is partly related to genetic factors and bone structure, it’s not a life sentence. You can adjust your exercise and diet to transform your body composition.
Exercise tips
The main focus of training for endomorphs is fat loss and metabolic conditioning. In other words, you need to get your body burning calories more efficiently [6].
There are lots of ways to do this, but a mix of both strength training and cardio works best. Common fitness programs include circuit training and high-intensity interval training (HIIT) [6].
According to the ACSM, an ideal exercise routine for the endomorph body type includes [5]:
- Cardio on 5 days per week, in long sessions of 30-40 minutes plus warm-up
- Core training on 3-4 days per week
- Weight training on 4-5 days per week
Diet tips
There are 2 things that endomorphs should be careful of in their diet — too much fat and too many carbs [1][4].
A recommended diet plan would be low-GI, high in protein, and moderate in healthy fats. This balance can help regulate the appetite and maintain energy levels, without causing spikes in blood sugar [4].
When it comes to protein, a high dose of 2.2 grams per kilogram of body weight is recommended [6].
Endomorphs may also do well on a fasting diet, also known as time-restricted eating (TRE).
Where did body types come from?
We’ve shared a lot of knowledge on the different male body types so far, but you might still be wondering — where did they come from? There are 2 key researchers and frameworks to know.
The Sheldon framework
The original body type method was developed by American psychologist W.H. Sheldon in the 1940s [3].He created the 3 main categories and gave them these descriptions:
- Endomorph: characterised by a rounded or fat physique
- Mesomorph: characterised by a muscly physique with broad shoulders and chest
- Ectomorph: characterised by a visibly slim physique, long limbs, and a flat chest
Sheldon believed that your body type was set in stone and that it also held secrets for your personality [6].
His theories are not really used today, as we now understand that body types fall on a spectrum with more than 3 categories in existence.
The Heath-Carter framework
During the 1960s, researchers Heath and Carter provided an updated framework for the different body types [3]. They were the first to show that your body shape is not a single category, but that most people have a ratio of all 3 different body types [1].
They revised their frameworks again during the 1980s and eventually released a body type assessment manual in the 1990s [7][8].
Can you have more than 1 body type?
It is now widely agreed that most people have more than 1 body type. The Heath and Carter framework provided 13 categories that combine the 3 body types in various ratios [7].
For example, you could be an ectomorphic mesomorph which means your main body type is a lean ectomorph, but you also have some of the athletic build of a mesomorph [7].
How do you find out your body type?
There are a wide range of body measurements used to determine your body shape. These include [1]:
- Body weight
- Lean body mass
- Fat mass
- Total muscle mass
- Trunk muscle mass
- Lower and upper limb muscle mass
- Total body water
- Total body protein
- Height
A common testing protocol known as the battery of bioelectrical impedance analysis (BIA) can also be used.
Then there are programs, like Compound, which can help you understand your body and build a plan to transform it.
Compound combines medical treatments, diagnostics, prescriber support, and personalised nutrition and exercise plans for an effective programme that helps men unlock body recomposition.
- Up to 15% weight loss with clinically-backed treatments
- Lose fat and gain muscle with customised diet and movement plans
- Track metrics and progress within the Compound app
We’re in the middle of building something special for UK men. In the meantime, register your interest and we’ll keep you updated.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11124112/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5963773/
- https://ijae.springeropen.com/articles/10.1186/s41257-021-00046-5
- https://www.globalscientificjournal.com/researchpaper/The_Role_of_Macromolecules_in_the_Metabolism_and_Health_of_Different_Somatotypes.pdf
- https://www.jhsci.ba/ojs/index.php/jhsci/article/view/876
- https://www.nasm.org/resource-center/blog/body-types-how-to-train-diet-for-your-body-type
- https://www.mdthinducollege.org/ebooks/statistics/Heath-CarterManual.pdf
- https://www.aulamedica.es/nh/pdf/9810.pdf
A body recomposition programme, designed for you
Compound combines medical treatments, diagnostics, prescriber support, and personalised nutrition and exercise plans for an effective programme that helps men unlock body recomposition.
- Up to 15% weight loss with clinically-backed treatments
- Lose fat and gain muscle with customised diet and movement plans
- Track metrics and progress within the Compound app
