Somatotypes - Know Your Body Type - Super Soldier Project

Somatotypes - Know Your Body Type

Introduction

When it comes to fitness and nutrition, one size does not fit all. Some people gain muscle effortlessly, others struggle to put on weight no matter how much they eat, while some find it far too easy to store fat. The reason? Different body types, or “Somatotypes.”

What Are Somatotypes?

Somatotypes are three general categories of body types—Ectomorph, Mesomorph, and Endomorph—that describe how your body naturally stores fat, builds muscle, and responds to training and diet.

Ectomorphs – Naturally lean with fast metabolisms, struggle to gain weight/muscle.
Mesomorphs – Naturally muscular with balanced metabolisms, gain and lose weight easily.
Endomorphs – Naturally broad with slower metabolisms, gain fat and muscle quickly.

How Do You Know Your Type?

Look at your frame, metabolism, and muscle-building tendencies:

Are you naturally thin with long limbs? Likely an Ectomorph.
Do you gain muscle easily and stay relatively lean? Probably a Mesomorph.
Do you store fat easily and have a broader frame? You’re likely an Endomorph.

Many people fall between two categories, having traits of both. The good news? Your somatotype isn’t a limitation—it’s a tool. Once you understand how your body works, you can adjust your training and diet to maximise results instead of fighting against your natural tendencies.

Read on to discover your body type and how to train, eat, and recover smarter based on your unique physiology.

Ectomorph: The Hardgainer ⚡🏃‍♂️

Ectomorphs are naturally slender, light-framed, and struggle to gain weight—whether it’s fat or muscle. They tend to have fast metabolisms, meaning they can eat large amounts without gaining much size (something Endomorphs hate them for 😆). While this may seem like an advantage, it makes muscle-building a slow, uphill battle. Even with high-calorie diets, Ectomorphs often find it hard to add mass, requiring a highly strategic approach to training and nutrition.

That being said, Ectomorphs often excel in endurance-based sports like running, soccer, and basketball due to their lighter, more energy-efficient frames.

Ectomorph Characteristics:

📏 Lean & naturally thin.
📏 Narrow frame & smaller joints.
📏 Flat chest & smaller shoulders.
📏 Fast metabolism & burns calories quickly.
📏 Prone to hyperactivity.
📏 Find it difficult to gain muscle or fat.
📏 Can eat large amounts without much weight gain.
📏 Feel full easily.
📏 Low body fat percentage.

Ectomorph Diet Guidelines

To gain muscle and maintain a healthy weight, Ectomorphs must eat more than they’re used to—especially high-calorie, nutrient-dense foods.

🍽️ Never skip breakfast—jumpstart your metabolism early.
🍽️ Consume 50-60% of your diet from carbohydrates for energy.
🍽️ Prioritise complex carbs (oats, brown rice, sweet potatoes), especially post-workout.
🍽️ Increase overall calorie intake—consider adding 1,000 extra daily calories if struggling to gain weight.
🍽️ Eat 6 smaller meals a day instead of 3 big ones to sustain intake.
🍽️ Use protein shakes or weight gain supplements to boost calorie intake between meals.
🍽️ Opt for high-density foods (almonds, avocado, peanut butter, full-fat dairy).
🍽️ Drink plenty of milk—a classic Ectomorph bulking hack.
🍽️ Enjoy occasional treats—your metabolism allows flexibility, but balance is key.

Ectomorph Training Tips 🏋️

To build muscle efficiently, Ectomorphs must prioritise strength training over cardio and lift heavy weights with lower rep ranges for maximum gains.

✅ Minimise cardio—you burn calories fast enough as it is.
✅ Prioritise strength training—muscle-building should be the goal.
✅ Focus on compound lifts (Squats, Deadlifts, Bench Press, Pull-Ups, Overhead Press).
✅ Train heavy—stick to the 5-10 rep range for muscle growth.
✅ Take longer rest breaks (2-3 minutes between sets) to lift heavier weights.
✅ Limit extra activities like jogging, cycling, swimming—save your calories for the gym!
✅ Train 3-4x per week, focusing on full-body or upper/lower split workouts.
✅ Avoid marathon gym sessions—keep workouts under 50 minutes for optimal recovery.
✅ HIIT is the only cardio you need—if you must do it, keep it short & intense.

Key Takeaway for Ectomorphs

📢 Eat big, train heavy, and keep cardio minimal.
📢 Short, intense workouts with big lifts = muscle growth.
📢 If you’re not gaining, you’re not eating enough—fix that first!

Mesomorph: The Natural Athlete 🏋️🔥

Mesomorphs are naturally athletic, with a medium build, broad shoulders, and strong musculature. They tend to gain muscle easily but must be cautious—they can also gain fat just as quickly if they overeat or neglect cardio. Many mesomorphs take their athletic build for granted, leading to lazy habits and excess weight gain over time.

As a hybrid between Ectomorphs and Endomorphs, Mesomorphs combine the best (and worst) traits of both—they have a larger frame like an Endomorph but a naturally leaner body composition like an Ectomorph. This means they can build muscle quickly and burn fat efficiently, but diet and training must stay balanced to maintain an ideal physique.

Ectomorph Characteristics:

📏 Athletic & naturally muscular.
📏 Medium-sized body structure with a symmetrical build.
📏 Broad shoulders & small waist.
📏 Strong & powerful—gains muscle with ease.
📏 Responds quickly to training.
📏 Naturally burns fat well but can store excess weight if not careful.
📏 Tends to carry fat in the lower body.

Mesomorph Dietary Guidelines

Because mesomorphs gain both muscle and fat easily, nutritional balance is key.

🍽️ Prioritise a balanced intake of complex carbs, protein, and healthy fats.
🍽️ Consume a protein source with every meal to support muscle maintenance.
🍽️ If weight loss is the goal, reduce carbohydrates and focus on higher protein, lower-carb intake.
🍽️ Keep carbs at 40-60% of daily intake to maintain performance and body composition.
🍽️ Measure portions using the “fist” method—one portion = the size of your fist.
🍽️ Break meals into 5-6 smaller meals throughout the day to regulate metabolism.
🍽️ Eat enough calories to maintain muscle mass but not excessively to prevent fat gain.
🍽️ Mesomorphs can tolerate slightly higher dietary fat intake than Ectomorphs.

Best Training Approach

Mesomorphs respond quickly to training and build muscle faster than the other body types. However, they must balance cardio and strength training to stay lean and avoid excessive bulk.

✅ Train in the hypertrophy range (8-12 reps per set) for muscle growth.
✅ Rest for 30 seconds to 1 minute between sets to maintain intensity.
✅ Do cardio 2-3 times per week to stay lean—but don’t overdo it.
✅ Balance cardio & strength training for the best results.
✅ Use compound lifts (Squats, Deadlifts, Bench Press, Pull-Ups, Overhead Press) early in training.
✅ Minimise rest time between sets in the beginning stages of training.
✅ As progress is made, tailor workouts to specific goals (e.g., strength, aesthetics, or endurance).
✅ Mesomorphs respond fast to training—they don’t need excessively long sessions unless targeting weak areas.

Key Takeaway for Mesomorphs

📢 Balance is key—don’t rely solely on genetics, stay consistent.
📢 Build muscle fast, but manage fat gain with cardio & proper nutrition.
📢 You don’t need marathon gym sessions—your body responds fast!

Endomorph: The Powerhouse 💪🔥

Endomorphs are naturally built for strength, with a larger frame, thicker bones, and a strong ability to store energy. Historically, this was an advantage for survival and endurance—Roman soldiers would fatten up before campaigns to ensure they had stored energy for long marches.

But in modern life, without forced marches and battlefield demands, this natural fat-storing tendency can become a problem. Endomorphs gain fat easily and often struggle to lose it, even with diet and exercise. The good news? With the right approach, weight loss is absolutely possible—just harder-earned.

Endomorphs typically carry more muscle in the lower body, but fat storage often overshadows muscle definition. They must be more disciplined with nutrition and train with a focus on fat-burning to break free from the weight loss/gain cycle that many experience.

Endomorph Characteristics

📏 Rounder, stockier body shape.
📏 Wider waist & hips—waist tends to dominate over chest.
📏 Larger joints & heavier bone structure.
📏 Naturally higher levels of body fat.
📏 Tends to gain both muscle & fat easily.
📏 Struggles to shed excess weight.
📏 Strong lower body, but weaker upper body.
📏 Slow metabolism—calories are stored as fat easily.
📏 Large appetite—often feels hungry soon after eating.
📏 Has difficulty following diet and exercise plans that work for other body types.
📏 Responds better to higher protein, low-to-moderate carb intake.
📏 Loses weight slowly, even with calorie restriction and exercise.
📏 Puts on fat rapidly if training stops.
📏 Needs frequent movement & cardio to manage weight effectively.

Endomorph Dietary Guidelines

For Endomorphs, diet is the most important factor in weight loss. The body naturally wants to hold onto fat, so a strict, disciplined approach is key.

🍽️ Keep carbohydrate intake low (30-40% daily calories).
🍽️ Choose complex carbs (vegetables, brown rice, oats)—no refined sugars.
🍽️ Cycle carbs strategically—use them for fuel before/after training but avoid overloading on rest days.
🍽️ Prioritise fibre-rich foods to help you feel full and avoid binge eating.
🍽️ Use portion control—one fist-size serving per portion, no guessing!
🍽️ Avoid processed foods—they trigger fat storage and hunger cravings.
🍽️ Eat lots of vegetables—they’re low in calories but keep you full.
🍽️ Drink plenty of water—helps detox, curb hunger, and regulate metabolism.
🍽️ Eliminate refined sugar—natural sugars only (fruit, dark chocolate 70%+).
🍽️ Break meals into 5-6 smaller meals daily to stabilise blood sugar levels.
🍽️ To lose weight, ensure you’re eating 200-500 calories less than maintenance.
🍽️ Cheat meals must be controlled—no cheat days, just one meal per week max!
🍽️ Consider trying paleo diets or intermittent fasting, as many Endomorphs find success with these approaches.

Endomorph Training Approach

For Endomorphs, high-calorie burn and metabolic conditioning are the main goals. Cardio is essential, but it doesn’t have to be boring!

✅ Prioritise cardio—do as much as possible to keep fat gain in check.
✅ Mix it up—running, rowing, stair climbing, martial arts—keep the body guessing.
✅ Sprints > Long Runs—30s sprints + 30s recovery jogs work better than steady-state cardio.
✅ Hill sprints & stair climbing—brutal but ultra-effective for fat loss.
✅ Train in the muscular endurance range—higher reps (15+), 4-5 sets per exercise.
✅ Shorter rest periods between sets to maximise calorie burn.
✅ Use compound lifts—Squats, Deadlifts, Bench Press, Pull-Ups burn more calories.
✅ Finish workouts with a cardio burst—10-minute sprint drills or steady jog to increase fat burn post-workout (EPOC effect).
✅ Walk more!—Underrated but highly effective. Long walks help burn fat without over-fatiguing.
✅ Active recovery is key—hiking, swimming, biking, boxing—stay moving even on rest days.

Key Takeaway for Endomorphs

Finding What Works for You 🔍⚖️

Endomorph Training Approach

For some, identifying their somatotype is straightforward—they fit neatly into one category and can train and eat accordingly. For others, it’s not so simple.

Most people fall somewhere in between, blending traits from two somatotypes. A Mesomorph might have Endomorphic traits—struggling to shed stubborn fat. Another Mesomorph may lean towards Ectomorphic tendencies, losing muscle if they overdo cardio. However, Endomorphs and Ectomorphs are polar opposites and do not overlap.

Experimentation is Key 🔬

Once you have a general idea of which body type dominates, adjust and refine your approach:

If you’re struggling to gain weight, experiment with increasing carbs and fats.
If fat loss is an issue, tweak your cardio and weight training rep schemes.
Keep track of what works and what doesn’t—there’s no universal formula.

Years ago, as an Endomorph, I spent years grinding through steady-state cardio with slow, frustrating results. But when I switched to sprint training, I dropped weight rapidly—a game-changer that I wish I had discovered sooner. Had I experimented earlier, I could have saved time and effort.

You Can’t Change Your Genetics, But You Can Master Them

We don’t choose our body type—genetics are what they are. But by understanding our strengths and weaknesses, we can bend the rules in our favour.

✅ Identify your core somatotype—this is your starting point.
✅ Tailor your training & diet to match your natural tendencies.
✅ Fine-tune your approach over time—what works best for you is unique.