Male body types

Are you working your ass off in the gym and not getting the results you no doubt feel you deserve? By identifying which body type category you fall into, you will be much better equipped to create an effective diet and exercise plan and set more realistic and attainable goals that pave the way to better results.

The 3 male body types

1 – Ectomorph
2 – Mesomorph
3 – Endomorph

Keep in mind that not everyone fits directly into one of these categories. Quite often you'll find that men have a combination of 2 different body types. 


1 - Ectomorph

Body weight specialist,   Frank Medrano

Body weight specialist, Frank Medrano

An Ectomorph is typically skinny with a small build, small joints and lean muscle. They tend to have long limbs, thin shoulders, a flat chest and find it very hard to gain weight.

Typical traits:

  • Small frame and bone structure
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle mass
  • Finds it hard to gain weight
  • Fast metabolism

Workouts should be short and intense focusing on big muscle groups (Squats, Dead-lifts, Bench-press, pull-ups, dips and should-presses). Keep cardio to a minimum and  try eating 6-8 medium-sized meals per day and always eat before going to bed to prevent muscle catabolism (Fatigue and muscle loss) during the night. Complex carbs including fruit & vegetables, whole grains, nuts & seeds should be eaten with every meal. Supplements are recommended. Aim for a nutrient distribution of around 55% carbs, 25% protein and 20% fats


2 - Mesomorph

Arnold   believe it or not, is a Mesomorph!

Arnold believe it or not, is a Mesomorph!

A Mesomorph has a medium to large bone structure, large muscles and a naturally athletic physique. It's the ideal body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong.

Typical traits:

  • Athletic
  • Hard body
  • Well defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle and fat fairly easily

As Mesomorphs are prone to weight gain, cardio should play a part in a mesomorph's training regime. For best results, do 2 HIIT (High intensity interval training) sessions with 3 to 4 weight lifting sessions per week. Lift moderate-to-heavy weights, with limited rest in between sets. 8 to 12 reps of 3 to 4 exercises for each muscle group. Mesomorphs tend to respond very well to higher-protein diets. Aim for a nutrient distribution of around 40% carb, 30% protein and 30% fat.


3 - Endomorph

The one and only   Jay   Cutler

The one and only Jay Cutler

An Endomorph has a solid frame but is quite often soft. They gain fat very easily and are usually a short build with thick arms and legs with very strong muscles, especially the upper legs. They tend to be stronger and are able to lift more than Endomorphs and Mesomorphs, especially in exercises such as Squat and Dead-lift. 

Typical traits:

  • Round physique
  • Gain muscle and fat very easily
  • Generally short stocky build
  • Find It hard to lose fat
  • Slow metabolism
  • Muscles Poorly defined

Consistency and diligence is very important when it comes to diet and exercise. A well-rounded fitness program is a must. Cardio and weight training should be varied and intense with very little rest between exercises and sets. 

For Endomorphs, high-carb foods are quickly converted to sugar in the bloodstream and are more likely be stored as fat than burned for energy. Aim to get your carbohydrates from vegetables and smaller amounts of unrefined, high-fibre starches, like quinoa and wholegrain rice. Stay away from bread, pasta and anything that has added sugar. Aim for a nutrient distribution of around 30% carbs, 35% protein and 35% fat.

Related article: Female Body Types

For a tailor-made diet and exercise plan perfectly suited to your body type or for personal training in Barcelona, get in touch today!