An American psychologist, William Sheldon (1898-1979), spent his entire life observing the human body. From his observations, he developed three main categories into which the human body fits, based on physical body types.
These three body types are: ectomorph, mesomorph, and endomorph. These three main classifications are based on skeletal structure, musculature, and how the body produces and stores fat tissue. All people fall into one category or a combination of them.
the ectomorph
People who are ectomorphs have small, narrow frames, are skinny, and are classified as “hard gainers” by the bodybuilding world.
They are naturally muscular and have trouble building muscle tissue. Their metabolism is usually fast and they don’t store a lot of fat in the usual places.
Many ectomorphs appear frail and this can be quite deceptive as physical strength is often not equal to muscle size.
Their limbs are long in proportion to their body height, giving them the appearance of being slimmer than they really are. Generally their hands, fingers, feet, toes, and necks are long and slender.
Ectomorphs have well-defined, often sharp facial features, and their faces tend to be narrow or triangular in shape. Their hair is generally fine, often unruly, and grows rapidly.
Due to their thin skin, lack of body fat, and their body area versus muscle mass, ecomorphs are often more affected by temperatures than their more gifted brethren; suffer from extreme heat or cold.
Some ectomorphs have been able to gain muscle size and strength, but find it difficult to achieve large gains without a lot of hard work and a high protein diet. However, success can be achieved; Think Brad Pitt in “Troy.”
the mesomorph
Those athletic-looking men and women with wedge-shaped bodies (men) or hourglass figures (women) are likely mesomorphs. These body types have larger bones with prominent muscles. His facial features are defined and muscular with prominent cheekbones and heavy jaws.
Mesomorphs have thicker skin and their hair is thick in texture. Their arms and legs are well developed and even their hands and fingers are muscular. Most of the top bodybuilding champions are mesomorphs. For example, Arnold Schwarzenegger is a pure mesomorph.
Good posture, muscle mass, and the ease of gaining muscle are common traits of mesomorphs. They also gain fat much more easily than an ectomorph.
the endomorph
Smooth, round bodies, underdeveloped muscles, and difficulty losing weight are all traits of the extreme endomorph.
They gain muscle easily, and their upper arms and thighs have more muscle than their forearms or lower legs. They are usually high-waisted, but their limbs are short compared to their overall body height.
Endomorphs typically have small hands and feet relative to their overall size. Their heads are large and broad faces. The late John Belushi (Animal House, The Blues Brothers) appears to have been a typical endomorph.
Good training and diet programs will produce results for an endomorph, with diet being fundamental to getting rid of body fat. It is best to eat five or six small meals (3-400 calories) per day to keep your metabolism in a “digestion mode.”
Combined Body Types
Very few people can be classified so easily. While most of us fall into one of the general categories, very few people fall exclusively into one type. We often show traits of the other body types, and would be classified as ecto-mesomorphs or endo-mesomorphs.
People of all body types can be successful bodybuilders, although most of us lack the dedication and devotion (much less the money) to become professional bodybuilders, everyone can achieve a high degree of health, fitness, and muscles with a good exercise program and a proper diet.
However, our fitness programs must be tailored to our body types and how we build muscle and store body fat.