Maximum Muscular Potential of Drug- Free Athletes (Updated Dec 3. What is the maximum muscular potential of drug- free athletes or natural bodybuilders? That's the topic I'm going to revisit today. Example: If your height is 1. Scroll down a bit to see examples of what I mean. Now, the inquiring mind would probably like to know why I determine the formula by . Well, the reason is that competition day body weight is the best standard to use. If you want to predict maximum muscular potential with any reasonable precision, you need to have some kind of equalizer. Saying you can get to this and that body weight without drugs doesn't mean anything unless you consider the body weight in relation to height and body fat percentage. On competition day, most guys are typically in a fairly tight interval of body fat percentage (4- 6%) which makes this a good standard. Furthermore, competitors usually have years of consistent training behind them, which makes another case for drawing conclusions based on competition weight. Fine Tuning The Formula. Another question that might pop up is how much your . This will vary a bit depending on the type and severity of water manipulation and depletion protocol. I typically see a 2% drop in body weight that is independent from regular weight loss. Meaning that the body weight of my clients drops 2% in the final days and then rebounds back up by the same amount once normal feeding resumes.* Then again, I use a very easy and non- dramatic approach compared to others, i. Poor old saturated fat. For over forty years now, it.This has to do with sodium manipulation and is temporary. So basically, the formula is closer to (height in cm) - 9. Furthermore, while 1. All things considered, a more precise formula for maximum muscular potential would look a little something like this: (Height in cm) - 9. Ripped and slightly dehydrated.(Height in cm) - 9. Ripped and under normal circumstances. Is this formula the final word on maximum muscular potential? Well, I've only known a handful of guys who I was 1. They all abide by this rule. As with everything, there are outliers but I've yet to meet anyone who I was sure of being natural that exceeded the body weight yielded by the formula by a significant amount (i. This is a very controversial topic. Can I possibly know for sure that the clients I'm about to post as examples of maximum muscular potential are really clean? Can you know I'm clean? I'm as skeptical and cynical as the next guy (more so), so all of this really boils down to me trusting my clients and you trusting me. Now that I've covered that, rest assured that I am not interested in any philosophical argument or debate that starts with . A breakdown of their height and body weight on competition day will follow afterwards. While I won't go as far as saying that they've all reached their ceiling in terms of muscle gains, they've come very far. I will also tell you what each one of them has in common: what it takes to reach your maximum muscular potential without the use of drugs. It's worth noting that Andreaz and Robert were both tested and passed (2 out of a total of 6 doping tests done that day). The diet that can be combined with natural calisthenics perfectly. Increase your testosterone levels, lower your body fat and. Diet Calculator, Body Fat Calculator. The effects of a diet or exercise program can only be monitored when you have accurate biometric data. This web page will help. Marcus. Marcus made it to the finals and placed 6th out of 1. Luciapokalen Classic Bodybuilding +1. Considering this was his first competition, that's an exceptional result. Even more so impressive when you take into account that he didn't even practice his routine for the finals and just went on stage and struck a few poses at random : D I would have done the same.. Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss. Body fat percentage is thankfully gaining more popularity as an effective marker of overall health and fitness instead of the BMI Index. This was a typical grocery haul during my 80/10/10 days. Supplementing With Cooked Food. Six months into following the 80/10/10 diet strictly, I began adding small. I don't have much love or interest in usual proceedings on competition day. Anyway, below you'll see pictures from Marcus's bulk, at 1. The whole process took 8 weeks which is a very short diet compared to the norm (same for Andreaz and Robert). I helped Marcus out during his bulk and as you can see he kept his body fat percentage in check. He placed 5th out of 8 in the - 1. Weeks Out. 16. 5 lbs/7. Weeks Out. 16. 2 lbs/7. Competition Day. 15. Robert. Robert competed in the same competition as Andreaz. He placed 5th out of 8 in the tall class (+1. Weeks Out. 19. 4 lbs/8. Weeks Out. 18. 6 lbs/8. Competition Day. 18. Height and Body Weight Breakdown. Marcus: 1. 81 cm/7. Estimated body fat on competition day: 4- 4. Andreaz: 1. 69 cm/6. Estimated body fat on competition day: 5- 6%. Weight varies slightly; Andreaz was drier in his last bodybuilding competition and weighed in at 6. However, being too ripped on stage for Athletic Fitness can get you minus points. Not taking it too far this last time was a planned and conscious decision. Robert: 1. 82 cm/8. Estimated body fat on competition day: 7%. Myself: 1. 86 cm/8. With an expected water loss of 2%* body weight as mentioned earlier, my stats would put me at 1. I'm including myself for reference and an additional data point. I haven't competed but I am natural.(For more on my progress, check out . Everyone ends up weighing their height - 1. Applying The Formula: Theory vs Real Life. It didn't take long before this article was published before there was an influx of genetic marvels in discussion forums that claimed my formula was wrong and that they would surpass it once they got down to the body fat percentage it applies to. Well, I got news for the keyboard experts out there; you're wrong. Here's why: 1. You're most likely fatter than you think. There's a lot of 5'1. Internet. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four- pack in the right lighting. You can't use your current body weight in the calculation if you're bulking. It's not uncommon to see an instant 2- 5 lbs drop in body weight after one week of dieting depending on carb intake and size, and that ain't 2- 5 lbs of fat you're losing. It's some of your overstocked glycogen stores dropping, causing water loss. Reduced stomach content is also a contributing factor. If you want to make any reasonable estimate based on theoretical calculation of your stats, take your average body weight in the second week of dieting and use that in the formula. Key point: Your final body weight at 5- 6% will be a lot less than what you think. So to all you keyboard experts that arrive at some fantasy stats and claim that my formula is wrong: bitch, please. Talk to me again when you get in contest shape. Limits of The Formula. The formula is for men only. I have not worked with a sufficient sample of female physique athletes to establish an accurate formula for female maximum muscular potential. The formula assumes average genetics. A minority of the population falls into the category of . Along the same lines, there are high- responders that might possibly exceed the formula. However, in my experience, high- responders simply gain muscle mass faster than someone of average genetics; the cap for maximum muscular potential (height - 1. The formula is not perfectly linear and is most accurate for men in the 1. Very accurate for guys smack dab in the middle of that range (1. Shorter guys (below 1. Vice versa for taller guys. In reality, the standard height - 1. The Law of Diminishing Returns. Am I saying that height (in cm) - 1. No, but I'm saying it's pretty damn close and that the true limit will not differ from height - 1. This can be explained by the law of diminishing returns. During the first six months of weight training, one might see a muscle gain of 1. It's not uncommon to see that muscle gain accompanied by fat loss. After six months and through the second year, you might see muscle gain of 1 lbs per month. You're able to increase weights linearly in the gym and everything is still pretty awesome. Things slows down significantly in the third year, to the tune of about 0. In the 4- 5th year of training, progress is slow. Beyond a decade of consistent weight training.. You might be lucky to see 0. My point is that the law of diminishing returns kicks in real hard once you hit height - 1. Muscle gains slows down to a snail's pace. A trainer that hits height - 1. What It Takes to Reach Your Maximum Muscular Potential. What do we, the guys above and myself that is, have in common besides having achieved a very similar level of muscularity? What factors are important if you hope to reach your maximum muscular potential? We've all been weight training for more than a decade. I for one lost many years due to foolish diets and training regimens - but for better or worse, that's part of the process. I never gave up in trying to find what's right for me and that's what matters in the end. I stayed consistent no matter what. With the right approach from the get go, you could probably save a ton of time. That being said, you can't reach your genetic ceiling in six months like some internet marketers wants you to believe. It takes consistency and patience to reach your maximum muscular potential. Hard work - but not HARD work. Your workouts should be hard in the sense that you push yourself, but not hard in the sense that going to the gym feels like a burden. Don't buy into the myth that you need to live the life of a stereotypical bodybuilder to build an impressive physique. Going to the gym shouldn't interfere too much with the rest of your life. Remember, you're in for the long haul. I've spent less than 2 hours per week on average building my physique, but I've done so over a long period of time. This partly comes back to the point I made above about consistency. Naturals who spend 5- 6 days at the gym per week usually don't last long. They burn out and end up looking mediocre 1. Measure and quantify your progress. Only then can you tell if something really is working. Measure progress short term and long term and do it in hard numbers; your body weight and what kind of weight you could handle at that body weight are two very important variables to track. Log all your workouts and use a checkpoint system. For more on this, read . Going to the gym becomes a joy once you see your progress manifest itself in hard numbers. And if the hard numbers improve, so will your body. A Guide to Body Fat Percentage. Why calculate your body fat percentage on an ongoing basis? To coin a well- used business phrase phrase.. And managing your body fat, not just your weight, has so many benefits.. Whether you're on a weight management program (weight loss or gain), or an athlete, or just determined to take care of your health and well being.. Calculating and controlling your body fat percentage will be at the very heart of your success. One thing's for sure.. The Net does NOT need more statistics about the negative consequences of excess body fat. Like our magazines, newspapers and television, it's littered with them. Calculating your body fat percentage before, during and after is THE most important measurement you can take. Research shows that many fad diets, with little or no exercise can cause a person to lose as much muscle tissue as fat. What's more.. There is a good chance that this person will return to their pre- diet weight. Only now they gain back more fat and less lean muscle. Essentailly , they are the same weight but they now have a higher body fat percentage and less lean muscle mass. The point to remember is.. Weighing scales will not show any of these changes. Measuring your body fat percentage will. Measure it and you can manage it. If you notice you are losing considerable lean tissue mass as well as fat, you can take appropriate steps to adjust your program. If you have ever followed a strict exercise and nutrition program you'll understand what a key role motivation plays. As with any fitness test this is one the most powerful qualities of calculating body fat percentage. Imagine this quick example.. Sam follows a proper exercise and nutrition program. After a month or so of dedication and determination she notices her weight has changed only slightly if at all.. Arrgh! Not getting discouraged Sam has her body fat percentage measured.. Before her program Sam weighed 1. After 6 weeks she weighs 1. But her body fat percentage has dropped to 2. The result? Over 6. And she has gained 4. This situation is so common that you should never gauge the success of a weight loss program with the bathroom scales alone. And it's exactly the same for someone on weight gain program.. In this case any additional weight should come from lean muscle mass. No way to tell that with the bathroom scales. Plus, what if you're weight stays the same? Maybe you put on 1. So what other benefits does knowing your body fat percentage give you? Let's look at the long term picture and consider your.. General Health and Well Being. It would be easy to slip into all the negative consequences of excess body fat here. But let's stay on a positive track.. Why is calculating your body fat percentage so crucial to general health and successful aging? Studies are showing that a typical person living in the western world steadily loses muscle and gains fat starting at age 2. What does that mean exactly? Well, even if this person maintains a steady weight throughout their life there's a good chance their body fat percentage is increasing and their lean tissue mass is decreasing. Traditionally aging and all it's physical frailties was seen as inevitable. Not any more.. Most gerontologists (gerontology is the science of aging) agree that simple lifestyle changes can have a dramatic effect on the aging process. The loss of functional strength, increase in body fat percentage, decrease in bone density, reduction in flexibility and decline in aerobic power are all under our control. Sorry for repeating the phrase but it is so important.. Measure your body fat percentage regularly and many of the detrimental signs of old age won't quietly creep up on you. You'll be able to see, first hand, the changes occurring in your body and, if you choose, you can do something about it. Before we move on to optimum body fat percentages and the very best ways to measure it, there's one more area affected by your body fat percentage.. Athletic Performance. No doubt about it. Excess body fat hinders sport performance. Granted, outstanding sports men and women come in all shapes and sizes.. But remember, it's not your weight that matters but your body fat percentage. Here are some of the reasons why.. Excess body fat is related to injury, non adherence to training and overall reduced athletic performance. A high body fat percentage acts as . It can give you a great indication of whether you could make improvements or not. With that in mind let's look into.. Your Ideal Body Fat Percentage. The absolute perfect body fat percentage does NOT exist. Age and gender make a big contribution to the ideal value, but most importantly.. Everyone is an individual. Some people might feel and perform better at a higher or lower body fat percentage than others of the same age and sex. And that's why.. Ranges and guidelines exist. Have a look at the tables below. The first table gives the ideal body fat percentage ranges for the general population. The second table is the average body fat percentage for different athletes. The important thing to remember is.. Anywhere inside the range is good. Staying below the upper limit should be your target but as you'll soon see lower is not necessarily better. Body Fat Percentage for The Average Population. Age. Up to 3. 03. Females. 14- 2. 1%1. Males. 9- 1. 5%1. Average Body Fat Percentage of Athletes. Sport. Male. Female. Sport. Male. Female. Baseball. 12- 1. 5%1. Rowing. 6- 1. 4%1. Basketball. 6- 1. Shot Putters. 16- 2. Body building. 5- 8%1. Skiing (X country)7- 1. Cycling. 5- 1. 5%1. Sprinters. 8- 1. 0%1. Football (Backs)9- 1. No data. Swimming. Football (Linemen)1. No data. Tennis. 12- 1. Gymnastics. 5- 1. Triathlon. 5- 1. 2%1. High/long Jumpers. Volleyball. 11- 1. Ice/field Hockey. Weightlifters. 9- 1. No data. Racquetball. Wrestlers. 5- 1. 6%No data. OK, have you worked out the ideal range for you? You've probably already know the risks associated with falling significantly above the upper limit of this range. But what about the lower end of the scale? Lower is Not Necessarily Better. A certain amount of body fat is vital for the body to function normally and healthy. In fact striving for a body fat percentage that is too low can be dangerous. Here's why.. Measuring your body fat percentage calculates your TOTAL body fat. This total body fat can be split into 2 categories.. Storage Fat - - This consists mainly of fat deposited just under the skin or subcutaneous fat. Storage fat for men and women is fairly similar. For the average man 1. Essential Body Fat - - For the body to function normally and healthily a certain amount of body fat is required. This is called essential fat. For women the average amount of essential fat is 1. Trying to achieve a body fat percentage that is so low it affects your essential fat stores is NOT good for your health. Some storage fat is also required for good health. It's used to protect internal organs in the chest and abdomen. So remember.. Aim to stay within the range for age and gender and rest assured you are taking one of the most positive steps to life- long health you can. Understanding Your Body Fat Percentage. Body fat measurements and the measuring tape are recognized. So, now that you've had your body fat percentage. For example: Let's say you're a 1.
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