Before we move on to the specifics. Allow me to explain how your genetics and muscle-building potential are linked. Genetics has long been recognised as influencing our health and fitness abilities. Regardless of how hard we work, not everyone can be an exceptional athlete. According to studies, certain genes determine how far we can push ourselves in terms of fitness, endurance, athletics, and strength. Thus, genetics has an impact on all aspects of fitness, including muscles and strength.
Genes that impact muscle growth
Muscle development and growth are triggered by a large number of genes. For instance, a study found that three genes in particular—Asb15, Klf10, and Tpt1—were most substantially expressed in muscle tissue. Certain other genes like ACTN3 and ACE also influence the fibre type that makes up muscles while also affecting your strength and endurance.
Genetic factors affecting your growth
1. Bone structure
Your bone structure has a strong influence on how much muscle you can put on. Larger bone structures support more muscle mass than those that are smaller.
2. Muscle Bellies
Your “muscle bellies” also have an impact on how big and muscular you appear. The meaty section of a muscle that does not include the tendon is called a muscular belly, and it is dictated by your genes.
Testosterone levels are one of the key reasons why men have greater muscle mass than women. If your testosterone levels are naturally high due to your genes, you will have an easier time growing muscles.
4. Muscles Fibres
Your muscles are made up of fast-twitch and slow-twitch. Fast-twitch muscle fibres are excellent for power, speed, and strength, but not for endurance while slow-twitch muscle fibres are not as strong, but last longer. Although fast and slow-twitch muscle fibres can perform similarly if you train in specific ways, your genes play a big role in determining their ratio.
Your genetics have a role in how well your body resists exercise in general. Some bodies do so in a big way, while others don’t. The different responsiveness in each person’s body is likely due to genetics.
Want to predict your maximum muscular bodyweight?
The formulas below will give you an estimate of the maximum muscle measurements that a person of any body structure can achieve. It is based on equations created over the course of six years of research and data analysis from various sources.
Martin Berkhan’s Formula
The Berkhan formula is an approximate estimate of how much lean muscle mass you can have at 5–6% body fat, which is about how lean a professional bodybuilder would be on competition day.
To calculate, simply subtract 100 from your height in centimetres, which is equal to your maximum natural weight in kilos at 5%–6% body fat.
Here’s what it looks like for someone who’s 182cm tall:
182 – 100 = 82kg
82kg x 2.2 = 180.4 lbs
Casey Butt’s Formula
The Butt formula is a little more sophisticated because it considers your bone structure and frame size via the circumferences of your wrist and ankle. Furthermore, your body fat percentage is also taken into account while calculating.
Here’s what the formula looks like:
H = height
A = ankle circumference
W = wrist circumference
%bf = body fat %
The bottom line is that your genetics have a significant impact on how big and muscular you can become or appear. Don’t worry if it sounds deterministic; many of you are still far from realising your full potential. You only need to keep a few things in mind, such as getting a good workout and eating a nutritious, well-balanced diet. Don’t overwork yourself or you’ll wind up harming your body. Take one step at a time and gradually reach your full potential by putting in the necessary time, effort, and hard work.