In the early 1940s, William H. Sheldon MD developed a system for classifying an individual’s body type. Sheldon asserted that although people may be a mixture of body types, every body was based on three primary archetypes: ectomorphic, mesomorphic, and endomorphic.

Sheldon concluded that people can’t change their body type—a fact several people find discouraging.

But, body typing isn’t meant to close the door on your dream body. On the contrary, identifying the natural tendencies of your body type may be the key to reaching your physical goals.

Each of the body types described below is accompanied by tips that will help you create a personalised diet and exercise routine to help you attain a healthy, muscular physique.

Different Male Body Types:

1. The Ectomorph

The ectomorph tends to be underweight for their height and is characterised by a rapid metabolism and narrow frame. Although some may envy the ectomorph’s metabolism, people with this body type often struggle to gain muscle or weight.

Characteristics of a Ectomorphic:

High metabolism
Lean frame, narrow shoulders and hips
High energy
Low body fat
Small chest and rear
Early satiety
Difficulty gaining weight or building muscle

For a lean, muscular body, ectomorphs should:

Pass on the cardio—or stick to HIIT (high intensity interval training) workouts
Use heavier weights, 5-10 reps and longer rests between sets
Focus on compound lifts
Look into pro-hormones to help build muscle (It’s important to understand the risk and pro-hormones side effects before considering this option)
Consume high density foods
Eat several small meals throughout the day
Eat a diet that is 50-60% carbs
Drink plenty of milk
Indulge—in moderation!—in fattier foods

2. The Mesomorph

The mesomorph also has a high metabolism, but tends to have a larger bone structure. Mesomorphs typically have little trouble gaining muscle, and their high metabolism means low overall body fat, giving them the muscular physique that most gym-goers are sweating to achieve.

Mesomorphic Characteristics:

Larger frame, wide shoulders and slender waist
Low body fat
Well defined muscles
Eats moderately sized meals
Loses fat easily
Little difficulty in building muscle

For a lean, muscular body, mesomorphs should:

Do the minimum amount of cardio to maintain a lean build
Do 8-12 reps per set, 30-1 minute rests between sets
Consume enough calories to maintain muscle mass
Eat 5-6 smaller, well-portioned meals throughout the day
Eat a diet that is 40-60% carbs

3. The Endomorph

The endomorph has the broader bone structure of the mesomorph, but lacks the high metabolism. Although an endomorph may possess considerable muscle (like a linebacker), the adipose tissue that endomorphs tend to accumulate may keep the muscle from being well defined.

Endomorphic Characteristics:

Bigger frame, wide shoulders and hips
Tends to accumulate fat
Hearty appetite with late satiety
Difficulty losing weight, in spite of exercise and diets
Undefined muscles

For a lean, muscular body, endomorphs should:

Establish a cardio-heavy exercise routine
Do 15+ reps per set, 30-45 second breaks between sets
Focus on compound lifts
Limit their caloric intake—it should be 200-500 fewer calories than maintenance caloric intake
Eat a diet that is 30-40% carbs, mostly unprocessed grains
Drink lots of water
Eat well portioned meals, with plenty of vegetables to promote satiety

This article was produced by Phil Slater, a blogger, nutrition expert and fitness enthusiast who writes about all things relating to health and fitness. Over the years, Phil has helped many of his personal coaching clients live happier lives by helping them achieve their fitness goals.

Sources:
"Somatotype." Encyclopedia Britannica Online. Encyclopedia Britannica. Web. 23 May 2016. Link 
Borja, Alex. "The 3 Body Types Explained: Ectomorph, Mesomorph, and Endomorph." Directly Fitness. Web. 23 May 2016. Link