Most people have about the same body structure and metabolism, but physiological data that affect the volume of maximum possible possible muscular mass and power capabilities May differ very different, depending on genetics. Some athletes can do and not see the results for months, and some may not be done at all, but to get a wonderful physique from their parents. In bodybuilding genetics is a very important success factor. Today we share athletes by the type of physique - mesomorph, endomorph, ectomorph. Each of them has its own positive and negative qualities.
- Mesomorph - Strong and noticeable muscles, small percentage subcutaneous fat. Possess this type of physique of the dream of any bodybuilder. Mesomorphs are most of all the chances of success in bodybuilding.
- Endomorph - Athletes with this type are prone to completeness and have a large% fat. Most endomorphs of sports are not easy, a large amount of fat is very preventing in bodybuilding, so people with such a type of physique are better to do weightlifting.
- Ektomorph - Light and fragile body, long bones, little fat, but also muscle mass too. Such athletes can count on success in bodybuilding, but large success They have more chances to achieve in athletics, boxing, etc.
The significance of genetics
Very often you can hear that the athletes blame the genetics in all their failures. Almost all such cases are the athletes themselves, not genetics. It is worth understanding that work on yourself is not for weaknesses, even the usual weight loss process requires large volitional efforts and patience. If your genetics does not allow you to gain a mass in bodybuilding, then you can be proud of our relief, where there are minuses there is always a positive side, you just need to understand what the advantage of your body and start disclosing your capabilities. - 3 multiple Mr. Olympia, who had biceps at 35 cm, perfectly understood his capabilities and advantages, he worked on relief and aesthetics of his body and therefore was able to defeat. The bodybuilding is valued not only the mass, the most appreciated the aesthetics, relief, balance and beauty of the physique and not necessarily weigh in 120 kg.
It happens that you do not see positive shifts in your progress and begin to blame your genetics. In such cases, attributes should review their training planand not fall in spirit. Three main principles - regular training, sleep and nutrition, if you do not follow this, you can hardly deserve success. You should also know your weak and strengthsIf you have too broad waist, you should not spend time on stupid workouts by her narrowing. Better exercise your shoulders, make them wider, and wide delta will be able to visually narrow your waist.
Genetics in amateur bodybuilding
The results of your workouts will also depend on your age. Ideal time to start class 16-25 years. It is in this range of athletes that will have the greatest chance for success. Of course, people and by older will be able to change their body at any time, but to achieve any vertices in professional sports They will be much more difficult.
If you do not have genetic gifting to bodybuilding, then you should not leave hopes. Many world stars of bodybuilding were also not genetically gifted, but years of training and perseverance helped them to come to the top. Your genetics will not be a barrier in bodybuilding if you are not engaged in bodybuilding professionally. Having any type of physique, you can build a beautiful sports body, if you find it right training process and nutrition.
Most beginners B. gym Interested in the question of whether they have a genetic predisposition to bodybuilding, as quickly they will be able to gain muscle mass and pump out. However, good genetics is not at all the ability to quickly increase the muscles, this is the ability to recruit at least fat muscles.
The simplest home test to detect its genetics is to measure the wrist girth for determination. At sports and those inclined to the set of muscle mass of mesomorphs and large endomorphs, the width of the bones usually for several centimeters more than thin from the nature of ectomorphs.
Type of Wrist Clamp Type
To determine your type of physique, measure the girth of your wrist on the bone (that is, about the place where you wear a clock). The wrist girth is usually less than 17.8 cm, y - from 17.8 to 19 cm, y - more than 19 cm (1). These figures are relevant for men and adolescents by increasing not lower than 160 cm.
However, it is necessary to separately note that most people cannot be attributed exclusively to one type of physique. A real man Most often combine several types of physique in certain proportions. For example, the bottom of the body often possesses endomorphic characteristics, and the top is ectomorphic.
Genetic lucky
The genetic potential for rapid muscle growth depends not only on the type of physique, but also on the level of hormones in a particular person. Those who are easily gaining muscles, have more, reduced levels of stressful cortisole hormone and good sensitivity skeletal muscles To insulin.
Recall that testosterone directly affects the growth of muscles, low cortisol allows you to train longer and restore faster (destroys the muscles), and the sensitivity of various body tissues to insulin affects the weight gain, determining, in fact, which of the body tissues "takes" calories - fat or muscle.
How fast grow muscles?
It's believed that maximum speed A set of muscle mass in a medium-sized person is no more than 0.2 kg of muscles per week or about 1 kg per month (2). Despite the fact that at first glance, this figure seems excessively small, a gain of 12 kg of clean muscles for the year is able to change the body of any person beyond recognition.
If your weight increases faster than 1 kg per month, then you probably dial not only muscles, but also fat or excess liquid - that is typically for endomorphs. That is why it is more important to follow the "purity" of nutrition, and not just for high calorie. In addition, you need to know.
Sports metabolism
It is important to mention that scientific research suggests that key metabolic indicators of different types The physique differs by about 7-18% (3). The key difference consists in the reaction of the body for carbohydrates from food, the production of insulin hormone and the aforementioned sensitivity of tissues to insulin.
At the same time regular physical training Significantly improve body ability to store carbohydrate energy in muscles (in the form that serves as the main fuel for the muscles), and not in fat. As a result, the body of athletes more effectively turns coming from the food calorie into the muscles, while the ordinary people have excess energy goes into fat.
Music Growth Genetics: Main Signs
- Sports of body proportions. Ektomorphs have breast pickup, waist and hips are usually about the same, the endomorphs of the waist most often wider than the thighs and chest, and the mesomorph with a narrow waist grumpling the breast a little more hip pickup. Thanks to this mesomorphs easier to create with broad shoulders.
- Proper metabolism. If you are not experiencing high thrust to sweet, do not suffer a nightliness, you are hardly gaining excess weight And quickly gets rid of it - your metabolism is most likely normal. Otherwise, you will have to restore the normal sensitivity of tissues to insulin by.
- High levels of testosterone. The elevated level of testosterone in men is characterized by a consistently high level of sexual desire and behavior, which can be called aggressive. If you are happy to go to risk and ready to set ambitious goals in front of you - your testosterone is most likely higher than the norm.
Perseverance and desire to achieve the goal
Whatever "bad" was not your genetics, regular physical training and sports diet are always able to change the body in best side. Only time and high level of self-motion is necessary. Remember that even Arnold Schwarzenegger in early childhood was thin and enough unsportsmanlike teenager.
That is why the success and growth of muscles most often achieve at all those who have the ideal genetics, but those who really want to change themselves. This desire makes them follow their food and carefully examine information about muscle growth, and not just "go to the gym", while spending time behind the seat on the simulator with a smartphone in your hands.
***
Genetic predisposition to bodybuilding and quick muscle growth is characterized by a mesomorphic type of physique with a high level of testosterone, a low level of cortisol and an increased sensitivity of skeletal muscles to the ability to absorb proteins and carbohydrates. However, the final contribution always gives the motivation of a particular person.
Scientific sources:
- Predicting Somatotype from Body Measurements. Damon, Albert; BLEIBTREU, HERMANN K.; Elliot, Orville; Giles, Eugene.
- What is My Genetic Muscle Potential? Lyle McDonald,
- Somatotype and Indicators of Metabolic Fitness In Youth. Peter T. Katzmarzyk1, Robert M. Malina, Thomas M.K. Song, Claude Bouchard, 1998,
Genetics in Bodybuilding very often serves as an excuse of its failures, and in sports as a whole. "I just have no genetic predisposition" or "I have a bad geneticist" - it is to such expressions that those who have disappointed and failed to achieve their goals. But is it true?
# 1 Does the athletes inherit their sports abilities (power, endurance, speed) or are these qualities that are purchased over time?
Genetics in bodybuilding determines how the results will be achieved, using one or another training programAnd how far will be able to go to the metamorphosis of your body. However, there is an even more important factor, and this is mentality. I have repeatedly seen gifted from the nature of Athlete, who did not realize his potential, because the appropriate and attitude towards the goals and work at the limit of their capabilities was simply absent. This, in turn, allows less genetically predisposed athlete to exceed the "favorite destiny." Therefore, in the end, the human spirit "decides."
# 2 Undoubtedly, training in every sport is important to achieve success, but as genetics affects progress in training, for example, the speed of achievements?
Assuming that all other factors (workouts, food, additives, rest and restoration) are equal, genetics will determine how quickly the athlete will succeed. The gifted athlete will succeed in bodybuilding in one year, which will take 8-10 years for someone usual.
# 3 Is it possible to assert that the method of absorbing nutrients by the body is also a genetic factor?
Again, considering that all other variables are equal, then yes, the absorption of nutrients is a genetic factor. There are people who simply handle nutrients much better than others. This explains why athletes who do not always eat "purely" can receive top scoresthan those athletes who do everything on the book.
# 4 How important is the ability to absorb nutrients by the organism and the speed of recovery?
One thing that should be noted is, regardless of genetics in bodybuilding, each guy can get a relief and muscular build and every girl can look slightly and attractive. Genetics begins to play a huge role if the athle wants to become a competitive professional bodybuilder. In such a case, the ability to absorb nutrients and use them for the production of energy and protein synthesis, will give an advantage over those who do not have such abilities.
# 5 What advantages can a person from nature with rapid metabolism, above a person with slow metabolism?
There is no doubt that the athlete with a rapid metabolism will never experience problems with excess weight and weight loss in general. However, if the metabolism speed is too high, and the ability to absorb nutrients by the organism is not optimal, the process of obtaining muscles for this person will always be difficult and problematic. This is called an ektomorph (from nature a thin man). Mesomorph - the owner of optimal metabolism and incredible ability to use nutrients for muscle growth. The endomorph is characterized by slow metabolism, which contributes to the good production of muscles. The only thing that endomorph should worry about is overweight in the form of fat.
# 6 What advantages give an athlete fast-growing and slow-growing muscles in certain sports and specifically in bodybuilding?
Athlete with an initially large composition of quick-faceing fibers will succeed in power types sport as weightlifting, running on short distance Bodybuilding. Athlete with slow-profiting muscle fibers will be good in endurance, for example, in marathon Run. It is interesting to note that exercising, you can influence the ratio of quick-growing and slow-growing muscle fibers. But genetically athlete will be predisposed either to strength or endurance, depending on the muscle structure. Obviously, the athlete with slow-profiting muscles will be more difficult to become a good sprinter when the body is created for the marathon race.
Now to the question of the most effective muscle fibers in bodybuilding? It would seem that quick-processed muscles give short bursts of energy, there will be more returns in lifting weights and, therefore, are the best option For a set of power and muscle mass. In addition, slow-sized fibers are ideal for long-term workouts on endurance with a lot of repetitions, making muscles more distinct?! But not everything is so simple.
Quick-turning muscular fibers Optimal for bodybuilding due to their ability to increase the size. The slow-solving fibers do not possess the same abilities to hypertrophy, unlike rapid muscle fibers.
# 7 How important are mental opportunities in sports, such as determination and concentration.
The mental mood is an amazing thing and, often, is a large genetic "compensator". Achilles of the fifth of many extremely gifted athletes - they do not have determination and desire, like those athletes who are forced to fight for their achievements. As a result, many athletes with less developed genetic talent exceed more gifted athletes. The only way to which a very talented athlete can fully realize its genetic potential is to have the highest desire and desire to be the best. Therefore, the mental "power" is all!
# 8 What role do the initial growth and weight in bodybuilding play?
As for growth: if you are the owner of an outstanding genetics, high growth will allow you to build up more musclethan someone else who is increasing no more than 170 cm. However, growth without genetics is a hindrance, as a high bodybuilder is usually harder to score the necessary mass. For low-speed athletes, things are easier. Powder kilograms 5 muscles on a low atnet will look much more impressive than on a 2 meter basketball player.
As for the initial weight, it depends on what weight is meant. The nature of muscular and low fat in the body of the mesomorph, of course, has an advantage over a bodybuilder who can weigh the same amount, but which has a large percentage of fat in the body. Thus, it is not so much weight as its quality!
# 9 What growth and the initial physique is considered ideal for a bodybuilder?
We are all very different and every person is unique in their own way. In my opinion, possessed an impeccable physique with an increase in 188 cm, weighing 107 kg and 6% fat. And the other about Bodybuilder Lee Labrad has possessed outstanding physical data with a height of 168 cm, weighing 90 kg and 3% fat. The key to success is to increase the decent amount of muscle mass, which is in the embossed and symmetric balance. This is what I consider the perfect physique, and the growth here is completely unimportant.
The whole charm of bodybuilding is, no matter what kind of physique you started your first workouts, you can completely rebuild and turn it into any sculpture.
# 10 Does genetic diseases affect obesity or muscle dystrophy, on sports activity?
It all depends on the type of problem. With obesity easy to cope with training and proper nutrition. Muscular dystrophy is quite another case, for example, in Parkinson's disease, which today science does not know how to prevent and, which, of course, will not make it seriously engaged in any sport.
# 11 In general, to what extent genetics affect sports activities?
At the highest and professional levels of sports, with equal variables (in other words, when all the best food, training and recreation), the restrictive factor for athletes will still be genetics. It is very difficult to recognize your genetic potential and, as already mentioned at the beginning, many athletes will exceed more genetically gifted simply because they want it quite strongly. Therefore, the most important thing is the right thinking.
# 12 Is the genetic gifting by the result of natural selection in certain geographic areas?
Definitely, yes, geographic areas where the population leads a more active lifestyle, will create the best athletes.
Although genetics can affect sports resultsNo one knows its true genetic potential. Only working on the verge of a possible every day, making everything right (training, food, supplements, proper recovery), you can maximize your physical data and climb to a completely new level. We can not all be mp.Impia, but we are completely accurate, we can become a thousand times better than it is now!
Arthur Jones over 15 years ago said that most bodybuilders are unreal in their intended purposes. They want something that is outside their genetic potential, namely - huge muscles. In other words, the achievement of their goal is simply impossible!
Jones stepped a little ahead, saying that the main genetic factor, with the exception of the magnitude of the muscles, especially in hand, is the exceptional length of muscle biceps and triceps muscle fibers. The length of these muscle fibers is one hundred percent genetically determined.
Many bodybuilders, especially Boire Coe, Caesi Vayator, Sergio Oliva, Ed Robinson and Arnold Schwarzenegger, have very long muscle fibers in their hands. Therefore, it is not by chance that they possess one of the biggest and relief biceps and triceps in the world.
The physiological factor is well known: the longer the muscles, the greater their cross section, and, consequently, the larger volume that muscles can reach.
Simple physiology explains that in order for the muscle to become wide, it should be long
The short muscle cannot be wide, as the tension angle would be so weak that it could not function effectively. Thus, the body will not allow to exist short wide muscle.
How to determine if you have short, long or medium fibers? The key factor is the place of bias and triceps with tendons crossing the elbow connections.
Evaluation of the potential of your biceps
Let's start with biceps. Remove the shirt and take a double biceps pose before the mirror.
Look at the inside of the elbow of both hands. Now break and bend your hands. Note that when you curb your hand, the biceps becomes higher. This is because the main function of biceps is bending hands. Return to the initial dual biceps position. The angle between the bones of the hands and the forearm should be 90 degrees. Take a look at the gap between the tense biceps and the elbow. What is its width (value)?
Before measuring, relax your hands for a few minutes, do the following: Place your fingers right hand Across the fibe left. You would have to feel a big biceps tendon, which crosses the front of the elbow compound and goes to the radiation bone of the forearm. Gently, straining the biceps of the left hand, click on the fingertips in the elbow gap rope-like tendon. Follow your fingers on the tendon until you feel the place of the junction of the tendon with biceps. This is the distance between the place of connecting the biceps with the tendon and the intersection area with the drying of the elbow connection. This place you must define.
Biceps and his tendon Take a double biceps pose again. Make sure your hands are bent completely and angle is 90 degrees. The partner must measure the distance between the inner part of the elbow (find the fold on the skin, on the front side of the elbow) and the inner edge of the abbreviated biceps. Do it with both hands.
What do the measurement results mean? Naturally, this is by no means science, but my experience allows me to make the following generalizations.
Biceps potential for muscle increase
Distance between the elbow and the edge of the abbreviated biceps
Biceps Length - Potential
1.27 cm (long) - big
1.27 - 2.54 cm (approximately medium) - good
2.54 - 3.87 cm (medium) - medium
3.87 - 5.08 cm (below average) - weak
5.8 cm and more (short) - minimal
Bodybuilders with truly massive hands have 1.27 cm and less between elbow and abbreviated biceps. In other words, they have biceps with long fibers, short tendons and tremendous potential.
Sergio Oliva, a man with the most massive hands in the world, possesses such a mass of biceps that there is practically no gap between the elbow and the abbreviated biceps. Sergio is one of several people with such muscles, which, practically, limit the movement range.
Another group of muscles that make up the main mass of the hands is triceps.
Assessment of the potential of your triceps
Measuring triceps (in comparison with the measurement of the biceps) is much more complicated. The complexity lies in the fact that the connection between the three muscles of the triceps and their shared tendon is much more difficult to measure and evaluate.
Triceps, as its name already says, consists of three muscles: side, long and medium. All three muscles are attached to a wide wide tendon passing through the back of the elbow, and are connected to the bone of the forearm.
Remove the shirt and stand in front of the mirror. Turn sideways. The elbow must be straightened, hand along the body. Strain triceps. You should notice if you are sufficiently thin, a clear horseshoe form of triceps. The side muscle of the triceps (the medial head) forms one side of the horseshoe, the average - the other side, the long muscle is on top, and the tendon takes the whole wide part in the middle.
I noticed, for many years, men with truly massive triceps are less and less and less often with a horseshoe triceps. A wide space in the middle of the horseshoe is partially covered on top of an unusual long muscle. Side and middle muscles around the sides are inverted bottles of non-alcoholic beverages. The tendon remains an extraordinarily small space.
Sergio Oliva, for example, does not have a horseshoe biceps at all. Bill Pearl has a triceps, very similar to the triceps of Olive, as well as Ray and Mentcer Mike.
To determine the potential of the triceps, the following is necessary. With a straightened hand along the body strain triceps. Measure using a partner the distance between the vertex of the elbow and the peak of the inside of the horseshoe. In other words, you measure the longest part of a wide tendon. Remember than the longer the measured part, the shorter the muscle.
Below, I propose my generalization to determine the potential of a triceps.
Triceps potential for mass increase
Distance between the vertex of the elbow and the top of the inside of the horseshoe
Triceps Length - Potential
7.62 cm and less (long) - big
7.62 - 10.16 cm (above average) - good
10.16 - 15.24 cm (medium) - average
15.24 - 17.78 cm (below average) - weak
17.78 cm and more (short) - minimal
And yet you can have a massive triceps, having a short "long muscle", if the lateral and middle muscles are long and thick. Therefore, the triceps table is not so thorough as the biceps table.
My offer: Use both tables only for orientation in general terms, and not as final norms.
Real goals
Joe Roak offers to adhere to the following rule: "To determine the hands of hands, multiply the wrist girth in inches by 2.3."
For example, if the sizing of the wrist is 7 inches (17.78 cm), then multiplying by 2.3, we get 16 inches (about 40 cm). You say who wishes to have a 16-inch hands? Believe me, thin hands in 16 inches look big than in reality.
Among the athletes of the Gainesville group, only one had a hand more than 16 inches (Craig Kolade). Moreover, you must first reach 16 inches before moving on. If you already have a hand in a complete 16 inches, then your goal should be 17 inches, and if - 17, then your goal is 18 inches. Be realistic, to the end result, move gradually.
Conclusion
Do not hope that for 6 weeks you will have hands, like Boyar Coe, Czezy Vaitator, Sergio Oliva. But be sure that your hands will become more, stronger, relief and better in shape.
Big, strong, best form And relief hands are the result of the reinforced, correct, slow and careful exercise with the right rest, restoration and calorie.
Be realistic in your expectations, and your results will correspond to goals.
"I can't grow muscle mass, because I have such genes" - Probably, you yourself used this phrase yourself in a conversation. Is it so? Are our genes so much affect our potential in the simulatory hall and are our Failures are connected exclusively with our genetics?
My answer, most likely, will not please you, but it is not. The genes do not so much affect our potential, as is usually customary. Of course, it is worth recognizing that some of our birth muscular groups more or less adapted to development, we all have a different hormonal level and a predisposition to a set of excess mass, but despite all the above factors - There is no such person who could not be achieving the beauty of the body that would like. We are all equal in our capabilities, despite the difference in the genetic code.
Imagine your body as a garden with vegetables. Add to Ne. right conditions (The desired temperature, timely watering) and your vegetables will be appetizing and delicious! If your vegetables are weak and thin, then you should not blame the land in this, but pay attention to the conditions in which they grow. Perhaps you are too much water or not enough. sunlight. Similar principles of approach to the absence of a result should be applied to our body. Often our problems concluded in non-compliance basic principles Bodybuilding.
Success in bodybuilding is in compliance with three important principles: exercises, restorationand food. Most observe only two principles of three, and some are alone. Check yourself: Do you feel about your workout just as exercises, do you invest in this concept still sleep and nutrition? If not, then leave your unfortunate genes alone and start compliance with all three principles at the same time!
Many of you know such an actor, bodybuilder and politics, as Arnold Schwarzeneggerwhich definitely has great potential in training, but even if you have no potential yet, it does not mean that you are not able to achieve the same results.
Let's turn to another successful bodybuilder by name Frank Zayn. (Frank Zane). I am sure that you are unlikely to ever meet a person who has potential to bodybuilding worse than Frank. But this did not prevent him from becoming three times the winner of the famous Mr. Olympia competition. He won even himself Arnold!
How could he do it? He adhered to his diet and trained with high intensity. He paid sufficient attention to restoration. Frank understood, hardly ever be able to overcome Arnoldin the mass, so he decided to make the most symmetrically developed body, which many still take for the ideal of male physique.
It seems to me that the story Frankpretty impressive and inspiring. She proves that the role of genes is greatly exaggerated.
If your progress got up in a flat place, then maybe your muscles are not enough recovery? Do you sleep full 8 hours or do not sleep all the time? Do you consume a sufficient amount of protein, or often indulge yourself with unhealthy food? Of these, at first glance, trifles are, there are problems that the muscle development is inhibited.
Is your training balanced? Do you train all muscle groups or only the most priorities for you? In this case, it is very important to remember one important truth: all our muscles are interrelated and you are unlikely to achieve beautiful muscles Hands with absolutely undeveloped leg muscles.
And further: stop working in the simulator room, and finally train! What I mean? I mean monotonous movements that you perform on the machine - tell me there is no! You must feel and skip through yourself every movement and every repetition of exercise. Only in this way you will receive a full-fledged load. Training is not easy need occupationwhich you go how to work is a lifestyle, this is a feeling of your development and progress every training session.
Remember that the development of your body is not a competition with comrades around the hall. You, first of all, do it for yourself. If someone gives something faster and easier - you should not despair and blame your genes. Move on and inspire someone's success!