Logan Steele
Muscle size is influenced by a variety of factors, including genetics, training volume, and muscle fibre types. Genetics determine the baseline size and shape of muscles, as well as an individual's potential for growth. Training volume refers to the amount of work done with the muscles, such as the number of sets, reps, and exercises performed, which can promote muscle hypertrophy. The proportion of muscle fibre types is also largely determined by genetics and ageing, with type II fibres contributing to overall muscle strength. To measure muscle mass, body scans can be used, including bioelectric impedance (BIA), dual energy x-ray absorptiometry (DXA), computed tomography (CT), and magnetic resonance imaging (MRI).
| Characteristics | Values |
|---|---|
| Genetics | Determines the baseline size and shape of muscles, as well as potential for growth, optimal height, weight, BMI, and overall body composition |
| Training Volume | The amount of work done with muscles, including number of sets, reps, and exercises performed; a main driver of muscle hypertrophy |
| Muscle Fiber Types | The proportion of type I and type II fibres in muscles is largely determined by genetics and ageing, but can be influenced by training; the more type II fibres, the stronger one can be |
| Muscle Measurement Techniques | Bioelectric impedance (BIA), dual energy x-ray absorptiometry (DXA), computed tomography (CT), and magnetic resonance imaging (MRI) |
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Genetics
Muscle size is determined by a combination of genetics and environmental factors. While genetics determines a muscle's inherent shape, some aspects of muscle architecture, such as muscle size, can be changed.
Additionally, genetic factors explain about half of the total variance in lean body mass in a cohort of female postmenopausal, Caucasian twins. These findings suggest a genetic component to lean body mass without directly estimating its size.
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Training volume
The amount of stress that bodybuilders put on their muscles is carefully calculated to stimulate muscle hypertrophy. This demands a higher frequency of muscle contractions compared to strength training.
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Muscle fibre types
Muscle size is influenced by several factors, including genetics, training volume, and muscle fibre types.
There are two types of muscle fibres: type I and type II. The proportion of these muscle fibre types in your muscles is largely determined by genetics and ageing, but it can also be influenced by training. Type II fibres are larger and faster than type I fibres, and the more type II fibres one possesses, the stronger one can work through the course of training. Working the core muscles typically recruits both type I and type II fibres and is renowned for contributing towards overall muscle strength.
The activation of various muscle fibre types and sizes based on the strength and duration of the contraction is referred to as muscle fibre recruitment. The more muscle fibres you can recruit, especially the larger and faster ones (type II fibres), the stronger you can be.
Muscle size can be measured using bioelectric impedance (BIA), dual energy x-ray absorptiometry (DXA), computed tomography (CT), and magnetic resonance imaging (MRI). DXA is the most cost-effective and easy-to-use standard for measuring muscle mass. However, these measurements can be difficult to access and expensive.
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Body scans
Muscle size is influenced by several factors, including genetics, which determine the baseline size and shape of your muscles, as well as your potential for growth. The proportion of muscle fibre types in your muscles is also largely determined by genetics and ageing, but it can be influenced by training.
The best way to know exactly how many pounds of muscle you have is to undergo a body scan using one of four techniques: bioelectric impedance (BIA), dual-energy X-ray absorptiometry (DXA), computed tomography (CT), and magnetic resonance imaging (MRI). DXA is the most cost-effective and easy-to-use standard for measuring muscle mass. However, these measurements can be difficult to access without a prescription from a healthcare provider or membership of a wellness centre with the necessary equipment. They can also be expensive, starting at around $99 for a single scan.
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Training protocols
Muscle size is influenced by several factors, including genetics, training volume, and muscle fibre types.
Training volume refers to the amount of work done with the muscles, including the number of sets, reps, and exercises performed. This is one of the main drivers of muscle hypertrophy, as it promotes physiologic stress, metabolic adaptation, and stimulates muscle breakdown (catabolism), which, in turn, triggers muscle protein synthesis and muscle building (anabolism).
To stimulate muscle hypertrophy, bodybuilders take advantage of a specific range of stress that demands a higher frequency of muscle contractions compared to strength training. This can be achieved through training protocols aimed at increasing muscle mass, such as bodybuilding, or increasing power or explosive strength.
The proportion of muscle fibre types in the muscles is largely determined by genetics and aging, but it can also be influenced by training. Type II fibres are larger and faster, and the more of these fibres one possesses, the stronger one can be during training. Working the core muscles recruits both Type I and Type II fibres and contributes to overall muscle strength.
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Frequently asked questions
Muscle size is influenced by genetics, training volume, and aging.
Genetics determine the baseline size and shape of your muscles, as well as your potential for growth.
Training volume refers to the amount of work you do with your muscles, such as the number of sets, reps, and exercises you perform. It is one of the main drivers of muscle hypertrophy, as it promotes physiologic stress, metabolic adaptation, and stimulates muscle breakdown and building.
The best way to know exactly how many pounds of muscle you have is to undergo a body scan using one of four techniques: bioelectric impedance (BIA), dual energy x-ray absorptiometry (DXA), computed tomography (CT), and magnetic resonance imaging (MRI).
