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Ecto- Mesomorphs

These hybrids are increasingly common, especially in the athletic world where this physique is prized for being aesthetically appealing. In fact, for men and women alike, ecto-mesomorphs tend to have the “fitness model” look. Often muscular with V-shaped torsos (a wide upper back, developed chest and shoulders, narrow waist), ecto-mesomorphs are lean and agile, with strong-looking (but not bulky) arms and legs.



Most ectomorphs have developed bodies with highly active metabolisms and “lanky” bone structures, making it hard for them to put on mass and keep it on. For this reason, exercise techniques for hypertrophy and maximal strength should be prioritized, with a greatly-reduced focus on cardiorespiratory training to reduce overall energy utilization.


There’s no avoiding the fact that mesomorphs have things a bit easier than others. Their metabolisms are relatively efficient, they carry functional – if not athletic – muscle mass and are essentially ready to take on whatever fitness goal they please with minimal foundational work.

But remember, while there are undoubtedly some people who look lean and fit with zero effort, they are the exception to the rule. Most individuals who present a more-mesomorphic body composition have developed it as a consequence of numerous factors over their entire lifetime. And for formally endo- or ectomorphic individuals who have improved their lifestyles, diets, and fitness, hard work and discipline are the biggest factors of all.

Body Type Description

Ectomorphs - Workout


  • Maximize muscle gain using lower-intensity hypertrophy and maximal strength resistance training with longer rest periods.

  • When paired with a consistently-positive energy balance, this type of lifting will preferentially help ectomorphs build up their body mass.

  • To accompany the mass gain-focused resistance training, ectomorphic bodies should eat a mass gain-focused diet.

Ectomorph - Diet

* Ectomorphs tend to burn through energy sources faster than most, so ample calories will be needed.

*In some cases, it may be prudent to recommend that ectomorphic clients even incorporate “mass gainer” nutritional shakes into their diets.

  • Consume a high-protein diet with balanced carbs and fats that maintains a positive energy balance.


  • 1.2 to 1.6 grams per kilogram body weight of daily protein has been shown to be optimal for muscle growth, with some individuals requiring up to 2.2.

Mesomorph - Workout & Diet


  • A mesomorphic body type indicates a client is ready to transition to more advanced forms of power (like SAQ trainin - speed, agility & quickness), athletic, and sport-specific training.

  • Eat specifically for fitness goals and activity, increasing or decreasing daily calories to preferentially control body composition with positive, neutral, or negative energy balances.

  • Increase protein intakes to as high as 2.2 grams per kilogram of body weight for muscle gain goals; or, keep closer to the 0.8 gram per kilogram of body weight FDA recommended dietary allowance (RDA) when healthy body composition maintenance is all that is desired.

  • Ectomorphs have narrower shoulders and hips in respect to height.

  • Relatively smaller muscles in respect to bone length.

  • Naturally fast metabolism makes it difficult for many to gain mass.

  • Potentially indicative of disordered eating (e.g., anorexia, bulimia) when BMI is ≤17.

  • Mesomorphs have medium bone structure with shoulders wider than the hips.

  • Developed athletic musculature.

  • Efficient metabolism; mass gain and loss both happen with relative ease.

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