Maximizing Your Muscular Genetic Potential: Assessment Ratios by Body Type
The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal excellence. –Confucius
The urge to reach our full potential is innate in each and every one of us, although, as Confucius wrote, not everyone pursues it with enough tenacity to unlock his or her own personal excellence.
Personal excellence is possible for everyone, and at CKC Fitness we take new possibilities of potential seriously. Today is the best day to start being the best you possible. We wrote this article on muscular genetic potential according to the potential assessment performed on the Luedeka Body Weight Trainer to inspire you to be your absolute best based on your natural body type.
Everyone’s genetic potential is different, so the best thing you can do for yourself and for your clients is to stop comparing yourself / them to anyone else. We need to assess physical progress and genetic potential based upon the structure of our physical makeup. We can then unlock our personal potential as soon as we start focusing on being the best version of ourselves – at our body type – possible, no matter our age, our health or our past.
Our genetic potential is determined by a variety of factors, the most significant contributor being body type. Generally speaking, genetic potential has to due with body weight and length of limb levers. Obviously, as per body type, this will vary from person to person. The best way to discuss genetic potential is by categorizing strength and lean mass potential according to the three classified body types of mesomorph, endomorph or ectomorph. As you already know, an ectomorph is long and lean with a natural propensity to being thin. An endomorph is shorter in height and levers with a proclivity to holding onto weight, particularly adipose tissue. Finally, mesomorph bodies are medium framed with an ability to build and retain lean muscle mass.
The pinnacle of development for a mesomorph should peak at 1.5 to 2.0 times its body weight for major multi-joint lifts. An ectomorph should peak at a ratio of 1.0 times its body weight and an endomorph should peak at approximately a 1.25 ratio.
So, for example, for a 200 lbs. mesomorph man, his ideal genetic peak on an exercise such as a deadlift would be between 300 and 400 lbs. That same 200 lbs. man, on an ectomorph frame would peak at about 200 – 225 lbs. and on an endomorph frame at about 250 lbs.
Often, endomorphs are a combination of an ectomorph and mesomorph, so there may be some variance between upper and lower extremity multi-joint exercises. Typically, endomorphs are similar to mesomorphs in their lower extremity and more alike ectomorphs in their upper extremity. In such a case, you can expect an endomorph to peak their genetic strength potential for lower body exercises are 1.5 – 2.0 times their body weight and only peak at a 1.0 ratio for their upper body exercises.
Potential assessment can be maximized and assessed even more precisely by utilizing the Luedeka Body Weight Trainer. TheLuedeka Body Weight Trainer allows for a more accurate measure of how close someone is to the metric of their maximized potential. So, for example, the Luedeka Body Weight Trainer is specifically designed so that 100% of body weight is placed on the upper extremity when in the feet elevated push-up position. Compared to a standard push-up position, which caps out at 70% of body weight displacement, the feet-elevated push-up is a more accurate assessment of strength capacity. For mesomorphs, on the feet-elevated push-up, they should be able to add a resistance band equaling a replica of his weight. The Luedeka Body Weight Trainer is designed to allow such use of resistance while maintaining the joint mechanics and integrity of the rotator cuff. Utilizing the same assessment, an ectomorph will demonstrate their strength potential by successfully performing the exercise without resistance and simply with good form, as their peak potential ratio is at or about 1.0 times their body weight.
There are many body composition models already that exist to determine genetic potential and expected rate of progress for training. Among these models are the Martin Berkhan’s Model, the Casey Butt’s Frame Size Model, the Alan Aragon Model, and the McDonald Model, but we suggest that you use the Luedeka Model as a generalized baseline to assess muscular potential based upon body type. The assessment of strength potential through the utilization of the Luedeka Body Weight Trainer is the most naturally accurate and consistent way to assess a training progression for an individual based upon that individual’s natural limitation and potential.
Unlocking the door to personal excellence is a life-long endeavor, and likewise so is training for your own personal maximal potential. By using the Luedeka Body Weight Trainer to assess your muscular potential you will be able to safely and enjoyably train for years on end, truly making maximized strength a life-long endeavor.