![]() While you can’t control your genetics (yet, at least), how you design both your training program and nutrition has a huge influence on whether you’ll max out your genetic potential, according to Smith-Ryan.įor example, while a training protocol of 3 sets of 10 reps (3x10) have long been the go-to for muscle building, a 2017 meta-analysis in the Journal of Strength and Conditioning Research shows that as long as you train to fatigue-meaning that you cannot eke out one more rep-you will spur muscle growth regardless of your rep scheme. “If the body is survival-based, it’s doing everything it can to ensure efficiency, and adding 10 more pounds of lean body mass drops the body’s efficiency.” How Genetics Affect Your Muscle Growth “Once you get to a point where your muscle levels are relatively functional for day-to day activities, there’s not a lot of advantage from a survival standpoint to carrying more shit around all day,” Nelson says. In one one study from the University of Central Missouri, experienced lifters gained an average of 2.18 to 2.33 pounds of muscle over the course of an eight-week training program-not as much as you might expect from a newbie just hitting the gym.īuilding muscle becomes increasingly challenging over time because each person has a pre-set “upper limit” to how much muscle they can amass. But as your muscles adjust to increasingly larger workloads, it takes more effort to stimulate growth. “After some training experience, or roughly six months of lifting, though, it’s going to take increasingly more work."īeginner lifters can expect to be able to gain more muscle in their first month of training because they're just starting the cycle of hypertrophy, the cellular process behind muscle growth. (Just to be clear, he isn't endorsing that type of approach). ![]() “People who are new can do all sorts of stupid stuff and still make progress,” Nelson says. ![]() ![]() ![]() The good news is that the further from jacked you currently are, the faster you can make gains in that general direction. ![]()
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