How does genetics affect muscle and strength growth?

Author: Mikhail Ziborov - author of the site makefitness.pro.
2022-03-12

I have already discussed genetics and its influence on excess weight. This topic, as well as effective weight loss, accelerated muscle gain, and other subjects, have been discussed multiple times in our channel. However, new questions continue to arise regarding genetics' contribution to muscle tissue growth and strength indicators.

To jump ahead, I can say that genetics does influence how you develop and how much muscle mass you can gain. Some people train for six months and already have significant increases in their performance, while others may need to work hard for two years to achieve the same results.

Is Genetics Really That Important for Strength and Muscle Growth?

Today, enough research has been conducted to assert that genetics does affect how big and strong you can become. However, the interesting point is that studies clearly indicate that the response to training is heterogeneous, with substantial differences among individuals.

For instance, among 585 people training their weaker arm, most increased their shoulder size by 19%, and their one-repetition maximum (1RM) on the bicep curl increased by an average of 54%. But some individuals even experienced a decrease in shoulder size after 12 weeks of training (study).

A similar picture emerges with strength: the majority increased their strength approximately equally, but there were also some (a few) who did not gain any strength whatsoever.

However, the most interesting aspect is some genetically gifted individuals: one increased their 1RM on the bicep curl by 59%, while another improved their strength by 2.5 times. What does this indicate? It shows a favorable response of the body to stress; i.e., these two individuals are genetically fortunate.

Researchers have also noted that there are people who simply do not develop physically from the loads: their bodies do not respond to the training loads and exercises provided in the studies (this is supported by other research as well – 1 and 2).

What does this tell us? That most people will progress with roughly similar results (give or take). But there are those who stand out: some progress in strength and mass significantly better than the majority, while others either make little to no progress. Thus, the influence of genetics is indeed present (in terms of how strong you can become and what physical shape you will be in).

Can You Overcome Your Genetics?

Definitely, you can. There are several ways to do this.

1. Using Pharmacology. This is the most obvious path. We do not advocate this (there are many nuances that can lead to unfortunate consequences if pharmaceutical preparations are used incorrectly). However, this method enables individuals who struggle to gain any muscle mass to achieve certain results.

2. Use Sports Nutrition and Supplements. This is a safer and proven method: through something like protein and creatine, guys significantly increase their strength and muscle mass compared to those who do not use supplements at all.

3. Find a Sport Where Your Genetics Will Shine. This does not necessarily have to be bodybuilding with its focus on muscle mass gain. I understand the desire to be muscular, but if that isn’t your forte, wouldn’t it be easier to excel in another sport that your genetics favor? For instance, artistic gymnastics, where tendon strength is more crucial.

Look at gymnasts: do you think they are physically weaker than bodybuilders? No, they are not weaker, even though they may not have the same muscle mass. Often, they are even more enduring and functional, and sometimes they do not lag behind in muscle mass compared to bodybuilders. The most interesting part is that you can start practicing gymnastics at home.

If you simplify everything stated above, it could look something like this:

Those with poor genetics will reach an average level. Those with average genetics – a good level. Those with good genetics can become great, and those who are exceptionally gifted can be the best. But genetics alone does not make you strong. Your success ultimately depends on the work you put in. However, genetics is indeed a determining factor in how you will develop.

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