In this article, we will talk about the three basic body types for men the Ectomorph, the Mesomorph, and the Endomorph. And also give to diet and exercise tips to improve male body shapes.
My idea of writing this article is that you get to identify which of these body types you fall under, and accordingly, what kind of workout, and what kind of diet, is best suited to you.
So, you get the best possible results. There are not only 3 body types for men but the main 3 body types for men So without any further delay, let’s get started.
In this Blog, You are Going to Know,
- 1 How many body types for men are there? (Mainly)
- 2 Ectomorph
- 3 Mesomorph
- 4 Endomorph
- 5 Conclusion
- 6 FAQS
How many body types for men are there? (Mainly)
There are 3 body types for men
Narrow shoulders, Small frames, and Overall a Skinny look.
Symmetrical build, Wide shoulders and Narrow waist.
The complete opposite of the ectomorph, They have a soft round build.
In male body shapes, the first that we are going to talk about is the ectomorph. Now, ectomorphs are the typical hard gainers. They tend of narrow shoulders, small frames, and overall a skinny look.
Ectomorphs find it really difficult to gain weight or put on muscle mass. So this is a skinny body type in male body shapes.
Exercise for Ectomorph
They naturally have a very low body fat percentage. For an ectomorph, the key to training is to burn as few calories but stimulate as much muscle as possible. So, the best way to do that is to focus on compound exercises.
Now basically, there are two types of exercises for all the male body shapes.
There are compound exercises that involve more than two muscle groups. For example, Bench press, deadlifts, pull-ups, and squats, etc.
On the other hand, there are isolation exercises that involve only one muscle group. For example, bicep curls or leg extension.
So the focus should be more on compound exercises and less on isolation exercises. An ectomorph should work out less frequently, like not more than 3 to 4 times a week in order to allow optimal recovery for growth.
Moreover, the workout session should not be more than 45 minutes to 60 minutes. Because it is important for an ectomorph to preserve calories, it is advisable to have longer rest periods in between the sets. Like 2 to 3 minutes. Cardio training should be kept to a minimum. Like not more than once a week.
Also, the cardio session should be intense but short, something like sprinting. Coming to the nutritional side of things, an ectomorph should stay on a calorie surplus of about 300 to 400 calories. For example, your maintenance calories come out to be 2000. So you should take about 2300 calories on a daily basis.
Diet Plan for Ectomorph
Now, please do not depend a lot on junk food. It will only make you gain fat. Because you want to stay in a calorie surplus, it is always advisable to eat frequently. So you should eat every 2 to 3 hours.
Keep your meals high in complex carbohydrates, well balanced with protein and healthy fats. Calorie dense foods like nuts, eggs, paneer(cheese), fish, a chicken will help you reach your target easily.
For an ectomorph, if I have to give a rough estimate, 50% of the calories should come from carbohydrates, 20% from protein, and 30% from healthy fats.
So all over you have to work more, if you have this body type in compare to other male body shapes.
Coming to one of the next body types for men, which is mesomorph. Mesomorph is probably the best body type to be a part of. They naturally have a symmetrical build, wide shoulders, and a narrow waist. A mesomorph finds it quite easy to put on muscle so this is the best body type in men’s body types.
Also, they tend to lose body fat quite effectively. Mesomorphs are generally quite muscular and bodybuilding comes naturally to them.
Exercise for Mesomorph
A mesomorph can do workout for 5 to 6 times a week, each session being one hour.
They can also throw in a few sessions of cardio like 2 to 3 times a week. As far as diet is concerned, if only they eat clean food, they will stay very much in shape. They can stay on a minor calorie surplus or deficit depending upon if they are looking to gain muscle or lose body fat.
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Diet Plan for Mesomorph
If I have to give a rough estimate of calories for a mesomorph, 45% of the calories should come from carbohydrates, 30% of the calories should come from protein and about 25% of the calories should come from healthy fats.
The next in body types for men is the endomorph. Endomorph is the complete opposite of the ectomorph. They have a soft round build. They tend to put on fat very easily because of which they generally struggle to lose weight.
Exercise for Endomorph
Ideally, an endomorph should focus on burning more calories while working out. So a combination of weight training and cardio training is best for them. You can have 45 minutes of weight training with shorter rest periods in between the sets, followed by 15 minutes of rigorous cardio.
An endomorph should workout quite frequently like 5 to 6 times a week. But here, the deciding factor would be diet.
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Diet Plan for Endomorph
For an endomorph, it is very important to stay on a calorie deficit of about 300 to 400 calories.
For example, your daily carbohydrate intake is 2000. So you should take around 1700 calories on a daily basis. Now, because your body has a tendency to put on fat very easily, you can’t afford to have too much sugar or junk food in your diet.
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So make sure you have a diet that is low in carbohydrates, high in protein, well balanced with healthy fats, vitamins, and minerals. Make sure you include raw vegetable salads in your diet.
A rough estimation of calories for an endomorph would be 40 percent of the calories from carbohydrates, 30 percent of the calories from protein, and 30 percent from healthy fats.
So these were the 3 basic body types for men. Now, just because we have talked about three body types, it doesn’t mean that you have to fit completely into one of these. You can easily be a combination of ectomorph and mesomorph or endomorph and mesomorph, so these are the main 3 men’s body types.
But essentially the idea was to help you understand what your body type is. Because when we know what our body type is, we can accordingly workout and eat to get the best possible results.
So friends! I hope you found this article helpful. Well, if you did, please let me know in the comment box. Here also all the things I covered in body types for men, if not then let me know.
Mesomorph, because they naturally have a symmetrical build, wide shoulders and narrow waist. A mesomorph finds it quite easy to put on muscle, Mesomorphs are generally quite muscular and bodybuilding comes naturally to them, so this is the best body type in body types for men.
To achieve a Mesomorph body type, you have to change your diet and also start exercise and workout. In this article, I give you all the tips for diet and exercise that leads to achieving this body type. So, just follow it and you get it.
Mesomorph is the most common male body type because most people have the advantage to go to the gym and they can build this body type, and also this body type is so attractive so most people want it and also achieve them.
Someone who have narrow shoulders, small frames, and overall a skinny look then his body type is Ectomorph. Ectomorphs find it really difficult to gain weight or put on muscle mass. So this is a skinny body type in body types for men.