THE IMPACT OF GENETICS ON MUSCLE GROWTH.


      Have you ever wondered why it's easier for some individuals to pack substantial amount of muscle mass, despite having worked out for a short span of time?
Even with no proper diet plan or proper training techniques, these individuals are in a position of surpassing a regular gym goer who adheres to the fundamental rules of hypertrophy. 
At times, we end up mistaking this by linking their progress to hidden secrets like use of PEDs. The fact that most of them especially during their initial training stages, have no clue about the key fundamentals, echoes out the power of Genetics. 

Genetics is the scientific study of genes and hereditary. Genes on the other hand is a segment of the DNA that contains all the information. This study gives insights on how traits are passed from one generation to another.
A rare photo of Gregor Mendel also known as "The father of genetics".

The foundations of genetics were laid by Gregor Mendel, an Austrian monk, in the mid-19th century. His experiments with pea plants, conducted between 1856 and 1863, led to the discovery of the basic principles of heredity.
 Mendel's work, however, went largely unnoticed until it was rediscovered at the turn of the 20th century by scientists Hugo de Vries, Carl Correns, and Erich von Tschermak. Their work helped establish the field of genetics as a scientific discipline.


The evolution of modern day science has helped shed some lights on a few dominating genes that highly influence muscle growth. Some of these genes are:
a) The ACTN3 gene.
It consist of a protein called alpha-actinin-3, which is found in fast-twitch muscle fibers. These muscle fibers are responsible for explosive, powerful movements like sprinting and weightlifting. 


Interestingly, about 20% of the population has a variant of the ACTN3 gene that doesn't produce functional alpha-actinin-3. This can affect athletic performance, particularly in sports requiring quick bursts of power.
b) The MSTN or myostatin  gene.
It entails a protein called myostatin. Myostatin is part of the transforming growth factor-beta (TGF-beta) family and plays a critical role in regulating muscle growth. It essentially acts as a brake on muscle development, ensuring that muscles do not grow too large.

Mutations or deficiencies in the MSTN gene (Myostatin deficiency) can lead to significantly increased muscle mass, a condition observed in some animals and rare human cases.
Kids with myostatin deficiency.
A kangaroo with myostatin deficiency.




This phenomenon has sparked interest in potential therapeutic applications for muscle-wasting diseases and conditions like muscular dystrophy.
c) The IGF-1 gene.
It's made up of a protein called Insulin-like Growth Factor 1 (IGF-1), which plays a crucial role in growth and development, particularly during childhood. IGF-1 is similar in structure to insulin and has growth-promoting effects on almost every cell in the body, including muscle, bone, and cartilage.


IGF-1 is involved in cell growth, proliferation, and differentiation, as well as tissue repair and regeneration. It's often studied in the context of growth disorders, aging, and muscle hypertrophy. 

Mutations or variations in the IGF-1 gene can influence growth and development, and IGF-1 levels can be affected by various factors such as nutrition and hormonal regulation.
d) The VDR gene.
It entails vitamin D receptors which are members of the nuclear hormone receptor superfamily. This complex enters the nucleus and binds to vitamin D response elements (VDREs) in the DNA, regulating the expression of various genes involved in mineral metabolism, immune response, and other metabolic pathways. Increased level of this gene ensures muscle strength for the role it plays in cell differentiation,intracellular calcium handling and genomic activity. This tags along muscle growth and enhancement in athletic performance. 


Mutations in the VDR gene can lead to conditions such as vitamin D-resistant rickets and osteoporosis.  Additionally, variations in this gene have been studied for their potential links to other health issues, including autoimmune disorders and certain cancers.
e) The ACE gene.

The ACE gene which stands for Angiotensin-Converting Enzyme gene has been studied for its potential influence on muscle mass and athletic performance. The ACE gene has a polymorphism known as the I/D polymorphism, where "I" stands for insertion and "D" stands for deletion. This polymorphism can affect the levels of ACE enzyme in the body, which in turn can influence muscle function and performance.


Research has shown mixed results regarding the impact of the ACE I/D polymorphism on muscle mass and strength. Some studies suggest that individuals with the II genotype (homozygous insertion) may have better muscle endurance, while those with the DD genotype (homozygous deletion) might have greater muscle strength. However, other studies have found no significant association between the ACE I/D polymorphism and muscle mass or strength.

How does genetics affect muscle growth?


Muscle Fiber Types
Different people have varying proportions of muscle fiber types—slow-twitch (Type I) and fast-twitch (Type II) fibers. Fast-twitch fibers are more efficient at generating force and power, while slow-twitch fibers are more endurance-oriented. Individuals with a higher proportion of fast-twitch fibers tend to build muscle mass more easily.


One of the best ways to physically gauge this is by using the Body Type methodology. Guys with long skinny limbs and are petite in nature, have more of slow-twitch muscle fibres. As seen above, most endurance activities like marathon running can be a great place for them to thrive. Guys with mesomorph structures, are highly composed of fast twitch fibres which as seen can thrive in activities like crossfit, sprinting etc.

Hormonal Response.
Genetic factors can influence how the body produces and responds to hormones like testosterone, growth hormone, and insulin-like growth factor 1 (IGF-1). These hormones are crucial for muscle growth and repair. This gives insights as to why men have the capacity to build more muscle mass than women. Testosterone levels of a healthy male ranges from 300-1000 ng/dl while that of a female ranges from 15-70 ng/dl.


Speaking of men, guys with genetics that promote higher testosterone levels, are in a position of building more muscle that the one's with lower levels.

Myostatin Levels .
Myostatin being a protein that inhibits muscle growth, varies for most individuals. Guys with lower MSTN gene are in a position of packing high amount of muscle mass unlike those with greater levels of this genes. This explains why animals and people that suffer from Myostatin Deficiency look jacked even with no nutritional or exercise interventions.
The kid on the left has myostatin deficiency while the kid on the right is just but a normal kid.


                                       


Recovery and Adaptation.
 Genetics can affect how quickly and efficiently muscles recover and adapt to exercise. Some people may have a genetic predisposition for quicker muscle repair and growth after workouts.

Metabolic Rate.
 Your basal metabolic rate (BMR) can also be influenced by genetics. The state of an individual's BMR, has a direct link to his/her body composition. This could be in muscle or fat mass retention. This explains the concept of Hard gainers (people who have a hard time building muscle mass) versus Easy gainers (Individuals who easily building muscle mass). This also explains why it's difficult for some guys to lose weight while it's easy for others to lose weight.



Body Composition and Fat Distribution 
Genetics can determine how and where your body stores fat, which can indirectly affect your muscle-building efforts. This gives insights as to why our origin highly influences our bodily structure. If the family line is highly based on an ectomorph bodily structure, there is a high chance most of the offsprings will fall under that structure. 

Training Response.
 Genetic variations can influence how an individual responds to different types of training. Some people may see quicker gains from weight training unlike their counterparts. This gives insights to the concept of "Hyper-responders".
In the bodybuilding scene, nobody fits this description of hyper-responder better than Kevin Levrone. This would cut across in different ways, on gear and when natural, his body had the potential to easily pick up momentum from a short timeframe of training.
A photo showing his potential when natural and when on gear.



This also sheds some light as to why it's difficult to replicate the same fitness routine of your favourite natural fitness influencer and still can't attain same physique. This makes more sense especially if they are genetically gifted. 
Doing a million reps of squats won't get you same glutes as that of your favourite fitness influencers from South Africa. It might end up ruining your knees unlike get you new set of glutes.


Here are a few key areas that with proper genetics, separates the best from the rest:

1. Bone structure.

Bone structure, influenced by genetics, plays a significant role in determining muscle mass potential. How does the combination influence muscle growth?
a) Muscle Attachment Points - The points where muscles attach to bones can affect leverage and force production. Longer lever arms (due to certain bone structures) can enable more effective force application, potentially aiding muscle growth.


                                
                                          Can we use this theory to explain the analogy above?

b) Frame Size - Individuals with a larger skeletal frame (wider shoulders, broader hips) have more surface area for muscle attachments and growth. This can contribute to greater muscle mass potential.
c) Joint Size - Larger joints (like wrists, elbows, knees) can support heavier weights and more intense workouts, facilitating greater muscle hypertrophy.
d) Limb Length - Shorter limbs can result in more efficient force distribution during exercises, making it easier to lift heavier weights and stimulate muscle growth.
A great example is when performing squats. The "short-limbed" individual is in a stable state
of going heavier and in a controlled manner without any difficulties unlike the "long-limbed "
guy. Speaking of this compound lift, the strength and muscle mass capitalization of the 
"short-limbed" guy will be quite high.



2. Shape and composition of our muscles.


The shape of our muscles and genetics together influence hypertrophy in several key ways:
a) Muscle Belly Length - The length of the muscle belly (the thicker, central part of the muscle) can affect potential for growth. Longer muscle bellies generally have more potential for hypertrophy, as they provide a larger surface area for growth.
long muscle belly versus short muscle belly.


b) Muscle Insertion Points - Where muscles insert into the bones can affect leverage and strength. Different insertion points can make certain exercises more effective for muscle stimulation, influencing hypertrophy.( This strongly explains the difference in the calf and bicep photos above. )
c) Genetic Variations in Muscle Composition - The proportion of different muscle fiber types (fast-twitch vs slow-twitch) can affect how muscles respond to training. Fast-twitch fibers tend to grow larger in response to resistance training. ( Could further be explained by analyzing different body types )

3. Our response to training.

This combined with genetics reacts differently for everyone. Here is how:
a) Adaptation Rate - Genetics play a role in how quickly and effectively your muscles reacts to resistance training. Some people may experience faster gains and recover more quickly due to genetic factors.
b) Muscle Fiber Composition - Genetic predisposition to a higher proportion of fast-twitch muscle fibers can enhance hypertrophy, as these fibers respond better to strength training.
c) Hormonal Response - Genetics influence how your body regulates hormones like testosterone, growth hormone and insulin-like growth factor, all of which are crucial for muscle growth. Better hormonal responses can lead to more significant hypertrophy.
This photo gives insights as to why it's important to capitalize on one's potential in health or sports
at a younger age than at later points in life. The
capabilities at this levels are extremely high.


d) Protein Synthesis - Genetic variations can affect the efficiency of protein synthesis, which is essential for muscle repair and growth after training. Efficient protein synthesis enhances muscle hypertrophy.
e) Neuromuscular Efficiency - Some individuals have a genetic advantage in neuromuscular efficiency, enabling them to recruit more muscle fibers during exercise, leading to better muscle activation and growth.



While these genetic factors set the stage, a well-designed training program, proper nutrition, and adequate recovery can optimize hypertrophy for everyone, regardless of genetic predisposition. This shouldn't be a reason to quite training or give up on your fitness goals. They say discipline and consistency has the potential to outrun talent. This tend to be the case for most underdogs and that could be you.

Those that are blessed with genetics necessary in one area or the other, could view this as a turning point to up their game in whatever sport or type of activity they are in. Early detection and proper utilization can easily separate them from the masses.














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