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Struggle: Can't Seem To Pack On Muscle

posted on 12/3/2016 Facebook Facebook

Therecould be a number of reasons you''re having a hard time packing on mass. Youcould be training or eating ineffectively (or a combination of the two), andthen you have to factor in how your genetics balance (or throw off) theseexternal factors. "We can figure out when we look at gene results ifyou''re a guy who’s got a “fast metabolism” or from a genetic standpoint, aninefficient metabolism. There''s also a bevy of genetic variations thatinfluence muscle, metabolic efficiency, meal timing, and frequency.

Gene for unusual muscle size and strength: MSTN 
Certain variations of this gene determine how you respond to resistancetraining, and whether you’ll have greater muscle mass and strength. Majorityof the population has a genotype (DNA sequence) that elicits normal musclegrowth, but there is a “knockout gene” that gives you hugemuscles without much training effort. (But you won''t need a test to know if youhave this Hulk-like trait.)  

Gene for muscle volume: IL15RA 
IL15RA is linked to the prevention of muscle breakdown and how quickly you canincrease your muscle size. Some people carry the genes linked to increases in strength butless muscle size inresponse to resistance exercise training, while others carry genes associatedwith larger muscle size and hypertrophybut small gains in strength inresponse to resistance training.

Genes for regular growth and development: IGF1 + IGF1_2  
The IGF1 gene influences muscle growth and development. Specific genotypes arelinked to poor performance and strength.

Gene for strength: ACVR1B
Certain variations mean you''re more apt to have averagemuscle strength.

The hack:                          
If you''re one of the majority and don''t have the apptitude to gain huge muscleswith little effort, your first line of defense is nutrienttiming—making sure you''re optimizing your workouts by havingenergy to train hard and sustain your work—and eating the right kinds of foodpre- and post-workout. Even if you do have a fast metabolism, but you''re nottiming your caloric intake around your workout, then you''re wasting time andeffort. Try to eat within half an hour to an hourbefore your workout, and 20 minutes after to reap the greatest benefit for yourmuscles. 

 

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