ektomorf

Ektomorf, also spelled ectomorph in English, is a descriptor from the somatotype framework used to categorize human body builds. It refers to individuals who tend to be lean and slender with a relatively small bone structure. People described as ectomorph often have narrow shoulders and chest, long limbs, and a metabolism that appears fast, which can make gaining weight and muscle mass challenging.

Typical characteristics include low body fat, a tendency toward a fast metabolism, and difficulty maintaining or increasing body weight. Ectomorphs may appear naturally slim or tall, and they can have a lighter frame with less natural muscular fullness unless they train intensively. The label is a general guide rather than a precise medical diagnosis, and many people show features from multiple somatotype categories.

Training and nutrition approaches commonly associated with ectomorphs emphasize creating a calorie surplus to support muscle growth, adequate protein intake, and a training program focused on resistance exercises with progressive overload. Emphasis is often placed on compound movements (such as squats, deadlifts, and presses) and shorter, interval-style cardio rather than long, endurance-focused sessions. Sufficient rest and recovery are advised to support hypertrophy.

Limitations and criticisms of the somatotype concept are significant. The framework is considered overly simplistic, failing to account for genetic diversity, hormonal factors, age, diet, and training history. Most contemporary fitness professionals treat body composition and performance as dynamic traits that respond to training and lifestyle, rather than fixed categories.