Genetics & Building Muscle

W

willowe

Cathlete
Hi Cathe & All,

I know this question has been addressed several times, but I'm really interested to try and get a definitive answer.

Why is it that some people can lift weights and achieve really good muscle definition, and others simply cannot? Surely, anyone, regardless of bodytype, would see really good muscle definition after lifting heavy weights consistently for a few years? Or is it REALLY down to genetics?

For eg, I have a naturally muscular body type, am tall and have long limbs. I can only see my muscles when I flex, but really want to be able to see that "cut" look when my upper body is relaxed. What is the best way to achieve this? I realise the importance of cardio activity, but should I try doing a rotation of ONLY weight work and little/no cardio to achieve these results? Or is it more important to get the body fat percentage down in order to "show" those muscles?

Thanks for any advice.

Kaz.
 
Cathe,

I am adding to this also b/c Kaz and I have been throwing ideas around this on a different thread (about body types) and I really want to hear your thoughts.

Like Kaz, I am 6 feet tall and hhave long limbs (and weigh about 150 pounds). I had lost 80 pounds about 5 years ago but really did not weight train until about a year and a half ago. I do Firm workouts, your tapes and take ste classes at the gym. My goal is to build visible muscle, more than I have now. I want a cut look, more like your body in S&H, that is there while I am relaxed. For workouts, I do 5 or 6 days a week, depending on my schedule. I do at least 3 - 4 days weight work (either your tapes or the Firm (light and heavy weight amounts) and fill in the rest with cardio. I have done S&H twice in the last 4 months at 3 week cycles.

Could it be that my body type is not prone to building muscle in that fashion? Is it harder for certain body types to build muscle? I wonder if there is too much cardio or too many tapes that have too light weights? What type of weight work do you recommend to really build on that muscle? And is it possible to build that muscle doing only 1 hour per day work?

Sorry that we bombarded you but Kaz and I have discussed this and now I have LOTS of questions!
 
I am anxious to read what she has to say - I have the same goal - to have a cut look while relaxed. I want people to see how hard I've been working :) - thank you for posting this question.
 
I am with you on this and would like some input! I am shorter than you gals 5;5", but muscular; not cut and I have been weight training for 5 years! I have tried heavy lifting, light on the cardio, I have tried light weights/cardio combo, I have tried 1 day only heavy and the rest cardio. Same result...all the time. My weight is fine and now it is time to fine tune my body but it does not respond. I don't have a lot of fat covering my muscles, I just don't define. Any help or ideas?? I would love to have defined sculpted arms to show how hard I work out. My legs are fine and the definition shows more in them, but they could be more cut too. I feel discouraged at times and all this work makes me feel like I spin my wheels.

I must say that I stopped S&H though, my shirts and suits were too tight in the arms after two rotations of it so I do respond to weights in a bulky manner; and I can lift a heavy weight too. So, I have let my muscles atrophy a bit and now I am not sure what to do. (I will never stop though!)

Although our ultimate goal is health and happiness with ourselves and our lives, you have to strive to get better I think and I just can't get it accomplished. Any ideas would be great!!!!
 
I have the same problem. I am about 5'8" and weight 125-130 and for years (20) have worked out with all different types of cardio and weights. I seem to respond well, strength-wise and I do build muscle, but I am not cut like I want to be with visible definition, unless flexing. Also, I feel like my shirts and jackets get too tight across the back, shoulders and arms. Also like my pants get too tight across the hips, etc. But I haven't gained weight. I am confused. I thought I should be losing inches, even though not losing weight. I stay the same weight, but get "bigger". Any ideas???

Linda
 
Hi Ladies! I too have the same problem. I've been weight lifting for 17 years!! Oh My! I'm only 5'2" and weigh 110 lbs. I have big arms but just not "cut" like I want to be. It's very frustrating for me to look at Muscle & Fitness Hers magazine and dreaming of a body like theirs. I eat a "clean diet", however, maybe go off 1 day a week but that shouldn't really matter since my one day off is quite moderate. I've tried everything from increasing cardio to cut the bodyfat but then I would lose my muscle definition. Then I would increase the weight lifting but then see my bodyfat increase. The problem too is that I only have 1 hr. to 1 1/2 hrs. to workout each day. We don't live in the gym or do it for a living. I do know that competition bound who's on this website was in a fitness competition last year and OMG! does she have a body to die for!!! However, she can bench press 105 lbs. getting 3 reps out of it no less so this little lady (she's the same size as me) packs a wallop. I can only bench press 40 lbs. I'd like to hear from Cathe on this one and don't give me the fact that it's genetics either. Those Muscle & Fitness Hers ladies come from all different backgrounds and they've even had babies to boot!! Sooo, what's the answer? Inquirying minds want to know!! Best, Kathy
 
RE: Some things to keep in mind

Genetics definitely do play a big part in the whole scheme of muscle builing capability. However, so does a very clean diet. The models in M&F Hers, or any fitness mag for that matter, have a bodyfat percentage well under 10%. At that point, a women will not menustrate and to keep one's bodyfat so low for a very long time is not healthy. Have a look at the diet that Amy lived on before she competed. Many times, she commented that she thought it was not really healthy and that she felt lacking in energy.

Sometimes, I think I would like to try it just to see what I could accomplish if I got serious about the clean eating thing. (the muscle part of it does come for me - thanks genes) However, my ideal bodyfat is about 14 or 15 (came in at 17 once when measured a few years back) - not 6 since I would like to keep menustrating for my health's sake.

So anyway, with a lot of hard work and determination, most people could probably get their bodyfat seriously low but at what cost to health and living? All things in moderation I think. (I say this as I downed blueberry crisp and Breyer's ice cream for dessert last night). :)


Kim
 
RE: Some things to keep in mind

Hi Kim! Thanks a lot for replying to me. I do get very hard on myself. I did do Amy's diet and did feel spacey and lacked energy. That's why I went off it. Read the book "Eat Smart Play Hard" by Liz Applegate and implemented a lot of her eating plans and I certainly have more energy and feel great now. I do eat a "clean diet" (well most of the time) and I really shouldn't be so hard on myself. But the only way to see more muscle definition is to try to cut the bodyfat. I have an Accumeasure but I only measured my waist and it came in at 23% which is lean. I know also that this isn't an accurate measurement but just use it as a gauge. Haven't had my DH measure the rest of me. In order to see more muscle definition do you have to just experiment between heavier/few reps and lighter/more reps rotations to see which results work best? Should I stay on a rotation for 4-6 weeks and keep a log? Never did this before. Just lifted and did cardio and changed up my rotation every 3 weeks. Maybe this isn't a long enough gauge for me. Loved your sentence, for me it was biscottis that did it yesterday. Yikes!! Best, Kathy
 
We've got to be missing something!

We really do...check out Cathe's pics from her pregnancy. Now, we all know that she is eating well. I am sure she is eating clean, but not low calorie or low nutrient/vitamin. She has two to feed! Yet she still has definition. Now, I realize that she had it before and so it is easier to maintain than build, but still....ah!

I eat pretty clean. I allow myself treats but even when I "go crazy," I still am much more healthy than your average Joe. Payments made on the note?I always eat my 20% (or less) fat, 30% protein and remainder of carbs plan (log into fitday EVERY DAY to complete food diary) and I work out at least 4, but usually 5 or 6 times per week (depending on the week!).

I JUST DON'T KNOW WHAT TO DO!
 
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