![]() ![]() It’s also relatively simple to calculate:įat Free Mass in kg ÷ (height in meters)²įamous research from 1995 looked at the fat-free mass index (FFMI) of steroid using and non-steroid using bodybuilders. ![]() The Fat Free Mass Index (FFMI) is probably the most well-researched of the models. However, it doesn’t take into account the genetically blessed exceptions. Now, the Berkhan formula is not a bad rule of thumb for estimating what a hard-working and serious trainee will achieve over a lifetime. This is what stage shredded at 5% body fat looks like by the way: 188cm tall (6’2) your stage-shredded maximum will be ~ 90kg (198lbs).183cm tall (6’0) your stage-shredded maximum will be ~ 85kg (187lbs).178cm tall (5’10) your stage-shredded maximum will be ~ 80kg (176lbs).173cm tall (5’8), your stage-shredded maximum will be ~75kg (165lbs).To give you a few examples, this means that if you’re: (Height in centimetres – 98-102) = Body weight in kilos. And again the maximum weight that a drug-free trainee will achieve when in “ stage-shredded” condition (5-6% body fat) is as follows: I highly recommend that you read Martin’s article here. This is the model that I showed you in the intro of this post. Let’s look at these one by one: Model 1: Martin Berkhan’s Maximum Muscular Potential of Drug-Free Athletes Martin Berkhan’s Maximum Muscular Potential of Drug-Free Athletes.I like to start this post of with some numbers, simply because I believe that numbers don’t lie. Maximum Drug-free Genetic Muscular Potential Models What We Can Learn From Bodybuilding History.Maximum Drug-free Genetic Muscular Potential Models.In this post we’ll look closer at two maximum drug-free genetic muscular potential models, talk some bodybuilding history, and finally look at a few famous modern guys physiques and do our best to label them as natural or not (gonna be fun!) And I don’t blame you, most of us have been brainwashed by the mainstream muscle media (magazines, movies, YouTube, books etc.) that anyone can be 200 lbs and shredded. The kind of physique that someone can achieve naturally is probably smaller and less muscular than what you might have believed. I’ll give you some examples of the look of this physique later. (Height in centimeters – 100) = Body weight in kilo (“shredded” 5-6% body fat).įor example: If you’re 178 cm (5’10), subtract 100 and you get 78.ħ8 kg (172 lbs) is your maximum muscular potential if you’re 178 cm when you’re in peak condition with shredded abs, visible veins on your entire body, striated arms and delts, and so forth.On average, the kind of physique that is achievable naturally follows this formula: So, what kind of physique is achievable naturally? This is a question that I asked myself in my earlier days of training as well, simply because I thought it was nice to have some realistic expectations set up from the get go. What kind of physique is achievable naturally, without taking performance enhancing drugs such as anabolic steroids? ![]()
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