Natural limits of muscle growth

A study by the German Department of Health indicates that young adults (19-29 years) who frequently visit gyms often resort to prescription drugs and substances to enhance performance. Media figures, including movie stars, YouTube celebrities, and rappers who celebrate bodybuilding, significantly influence this trend. Aspiring to emulate these role models, some individuals take shortcuts by using anabolic steroids, especially when ambitions are high, and financial gains are at stake.

Social Media as a Catalyst

Platforms like YouTube, TikTok, and Instagram have made it easier for individuals to brand their physiques. Numerous self-proclaimed muscle growth experts and fitness professionals claim to be "all-natural." However, achieving such physiques often involves more than just dedication and discipline.

The Question of Steroid Use

While competitions conduct tests for performance-enhancing drugs, negative results don't necessarily prove abstinence. Regular steroid use can have lasting effects, benefiting users years after cessation. Notably, cyclist Lance Armstrong never tested positive during his career, yet later admissions revealed prolonged doping.

Potential for Natural Muscle Growth

Various studies and theories suggest that there is a natural limit to muscle growth, which varies among individuals. Methods to determine one's personal limit include:

The Alan Aragon Model

Alan Aragon, an American coach and author, proposes that beginners can gain 1% – 1.5% of their body weight as new muscle mass per month. For instance, a 100 kg individual might gain 12 – 18 kg of muscle in the first year. In the second year, 6 – 12 kg are possible, and in the third year, only 3 – 6 kg. Thus, after three years of consistent training, a person could weigh 121 – 136 kg.

Casey Butt’s Frame Size Model

Natural bodybuilder Casey Butt conducted studies suggesting a close correlation between genetic potential and physique. He examined factors like ankle and wrist girth, height, and body fat percentage to determine potential muscle growth.

Fat-Free Mass Index (FFMI)

The FFMI provides insights into body composition and is considered more informative than the Body Mass Index (BMI). A study from McLean Hospital in Massachusetts found that non-steroid-using athletes typically have an FFMI around 25, while steroid users often exceed this value. This suggests that an FFMI of approximately 25 represents a natural limit for muscle growth.

FFMI Calculator

To estimate your potential muscle growth, you can use the following calculator:

 

Bodyweight in kg:

 

Bodyfat in %:

 

Height in cm:
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Conclusion

While various models estimate natural muscle growth limits, they are based on optimal conditions and continuous training. Individual results may vary, and it's essential to approach these estimates as general guidelines rather than definitive limits. Get your fitness gear here!