How to BEAT Your Crappy Genetics (Using Science)

Summary

This video explores how genetics influence muscle growth, from speed and muscle-specific development to natural limits, using real-life examples of rapid and extreme responders. It explains rare genetic factors like myostatin mutations and how body frame affects muscle appearance. Importantly, it provides practical strategies to overcome genetic limitations, including increasing training volume, specializing on weaker muscles, and optimizing recovery. Viewers learn about the Fat-Free Mass Index (FFMI) to gauge natural potential, and how factors like sleep, nutrition, and consistent effort often outweigh genetics. The video empowers anyone to maximize muscle growth through science-backed, actionable methods.

Takeaways

• 😀 Some individuals have faster muscle growth due to genetics, but muscle gain is possible for everyone with the right approach.
• 😀 People with wider frames may appear to gain muscle faster, but their actual muscle-building speed is similar to those with narrower frames.
• 😀 There are three main categories of muscle responders: hyper-responders, average responders, and low responders, all of whom grow at different rates.
• 😀 Myostatin, a gene that inhibits muscle growth, may explain why some people have an easier time gaining muscle. Removing it leads to significant muscle growth in animals.
• 😀 A rare mutation of the myostatin gene, leading to increased muscle growth, has been documented in a few humans, but it is extremely rare.
• 😀 Genetic factors play a significant role in how much muscle someone can gain, but they don’t determine your limits completely.
• 😀 Training volume (number of sets) is key for muscle growth, especially for low responders. Higher training volume can lead to faster progress.
• 😀 Specialized training focuses on areas where you want to see the most muscle growth. For example, prioritizing shoulders or glutes can dramatically improve physique.
• 😀 Natural muscle limits can be measured using the fat-free mass index (FFMI), which helps gauge how jacked someone is compared to others.
• 😀 Training mistakes or inefficient plans often prevent individuals from reaching their genetic potential. Adjusting training and nutrition can lead to greater muscle growth, even for low responders.

Q & A

How does genetics influence muscle growth?

Genetics affects three main aspects of muscle growth: the speed at which muscles grow, which muscles grow the fastest, and the natural limit of muscle development. Some people are hyper-responders and grow muscle much faster than others, while some are low responders and see minimal gains despite identical training.

What are hyper-responders, average responders, and low responders?

Hyper-responders gain 2–3 times more muscle than average, average responders gain around 5–10%, and low responders gain very little or may even lose muscle when following the same training regimen.

What is myostatin and why is it important in muscle growth?

Myostatin is a protein that inhibits muscle growth. It evolved to prevent excessive muscle mass which consumes a lot of calories. People with mutations in the myostatin gene can develop unusually large muscles from a young age.

Can myostatin be inhibited to enhance muscle growth in humans?

Scientists have tested myostatin inhibitors on monkeys with significant results, but it will take years before these drugs are proven safe and available for humans.

Does having a wide frame guarantee faster muscle growth?

No. While wider frames may start with slightly more muscle and create the illusion of broader shoulders, the difference in growth rate compared to narrow frames is minimal.

How can low or average responders maximize their muscle growth?

They can increase training volume, specialize in lagging muscle groups, focus on proper nutrition and recovery, and progressively increase weekly sets for specific muscles to optimize growth.

What is specialized training volume and how is it applied?

Specialized training volume focuses on 1–2 lagging muscle groups while keeping other muscles at maintenance levels. Focus muscles typically receive 10–30 sets per week, trained at least twice per week, while naturally strong muscles may require only 4–6 sets.

What is the Fat-Free Mass Index (FFMI) and how does it indicate muscle potential?

FFMI measures lean mass relative to height, providing a 'jacked score.' Typical beginners have FFMI of 18–19, advanced naturals 22–23, elite naturals 28–30, and steroid users can reach 35+. It helps set realistic muscle growth targets.

Can low responders reach high FFMI scores naturally?

Yes, low responders can still reach FFMI scores of 20–21, which is lean, athletic, and more muscular than about 70% of the population. Achieving higher FFMI requires strategic training and nutrition.

What factors beyond genetics significantly influence muscle growth?

Sleep, nutrition, and training effort play a major role. Studies show that many differences in muscle growth are due to controllable factors rather than genetics alone.

Why is being lean important for appearing more muscular?

Being lean reduces fat coverage over muscles, enhancing definition and making muscles look larger. Even individuals with moderate FFMI can appear very jacked if their body fat is low, as seen in examples like Bruce Lee and Brad Pitt in Fight Club.

How can one track and optimize their progress based on FFMI?

By calculating lean mass using body fat percentage and weight, then dividing by height squared, you can determine FFMI. Tools like the Built with Science FFMI calculator automate this and provide guidance on how much muscle is achievable.