It’s more than your rectangle, triangle and square body types let me tell ya!
For years I have read that somatotypes are a myth and do not play a key role in training & nutrition. I’m going to briefly explain why it’s not a complete myth.
Somatotype is a taxonomy developed in the 1940’s by American Psychologist, William Sheldon. He categorised human physique into three fundamental elements:
1. Ectomorph
2. Mesomorph
3. Endomorph
The names were based off the three germ layers of embryonic development: the ectoderm (outer layer), endoderm (inner layer) & mesoderm (in-between layer).
Embryology, in relation to somatotypes, provides us with the physiological understanding of what organs were dominant when we were forming as an organism (us as human beings!)- starting from the very minute we were conceived to the minute we left the womb.
Somatotypes were developed in the 1940’s by American Psychologist, William Sheldon. He categorised human physique into three primary classifications: ‘ectomorph’, ‘mesomorph’ and ‘endomorph’. These were named after the three germ layers of embryonic development: the ectoderm (outer layer), endoderm (inner layer) and mesoderm (in-between layer).
Embryology, with regards to Somatotypes, provides us with the physiological understanding of what organs were dominant in the formation of us as a human being – from the very minute we were conceived to the minute we left our mothers womb.
So let’s get to know each category better.
ECTOMORPHS
The ectoderm is responsible for the development of the nervous system (the brain, spinal cord and other nervous tissue), along with the outer epithelium of our body which makes up our skin, hair and nails. With all the attention on our nervous system, this means that someone of this somatotype is generally restless, usually on high alert or sensitive to sounds or stress.
As ectomorphs are neurologically overactive, less energy is placed on the rest of the body resulting in a naturally lean appearance. They struggle to put on weight and muscle due to their high metabolic rate. When it comes to their nutrition, carbs are their best fuel source.
They respond well to short intense workouts that focus on compound movements, making them good endurance athletes.
Because they are often overactive mentally, mindful exercises such as Yoga, Pilates or mediation can be great to relieve stress and are a great form of resistance training for the ectomorph.
MESOMORPHS
Cardiac & skeletal muscles form from the mesodermal layer as well as smooth muscles, blood vessels, connective tissues, the kidneys, heart, & the adrenal cortex. These are the building blocks in a mesomorphs appearance making the individual appear toned with a more athletic, broader build.
The mesomorph gains muscle & fat much easier than our ectomorphs & distribute it more evenly.
As extra energy lies in the adrenal cortex for the mesomorph, it is known to contribute to a temperament that can be quite competitive, success-oriented and driven. They have the natural ability to organise & lead, yet can be very judgemental & hot headed.
Because of their persistency & energy, this somatotype is designed to move! Mesomorphs thrive in higher intensity workouts that last for short periods of time & typically enjoy exercises/sessions with functional movements. HIIT style workouts, like CrossFit, AMRAP and Tabata are perfect for this somatotype.
Having a higher protein diet is best for the mesomorph with less emphasis on carbs, which is the primary source of fuel for the dominant organ structures mentioned.
ENDOMORPHS
The endodermal layer contributes to the formation of the primitive gut, pharynx & the thyroid. The gut forms the bronchi, lungs and the digestive tube composing of the pancreas, liver thymus & prostate. With the focus being more on the gut, endomorphs tend to have a more efficient yet slower metabolism.
The endomorph can get more from what they eat as well as keeping those nutrient reserves in times of scarcity. Although this results in giving off the more sturdy & strong appearance, the endomorphs hold more body fat than most (not mistaking them for being obese).
These energy reserves make the endomorphs more tolerant to chronic stress & because of this, this somatotype can take a lot of training load before overtraining.
The endomorph has the highest amount of fast twitch muscle fibres which contributes to their large amount of strength. They find it hard to build muscle mass because excess body fat triggers the release of the hormone oestrogen. With the increased levels of oestrogen comes a decrease in testosterone, the hormone that promotes muscle growth.
The endomorph responds extremely well to a diet with healthy fats & carbs, as well as protein rich foods, fruits & veggies.
Weight training is a great form of exercise for this body type however cardio is useful in burning calories and helps create a calorie deficit (using more calories than they are consuming to lose excess body fat). High intensity interval training is preferred as it increases muscular and cardiovascular endurance. A minimum of three days a week of HIIT training with consistent 30-60 minute steady state training are well rounded exercises for this body type.
The Conclusion
Although most people appear to be obviously unique to one of these characteristics, no one exists within purely one somatotype. This is mostly determined through lifestyle factors where each somatotype can alter their fat and muscle mass through diet & exercise. Basic bone structure however, will remain fixed.
You are born with an inherited body type based on bone structure & body composition. Understanding what body type you are on a more cellular level can be detrimental to your training & nutrition as it provides guidance in knowing how your body can best function due to certain foods or exercise (how it is used for fuel & energy).
The Holistnik Approach 