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Muscle-Building Workout and Diet

We all have a fascination with muscles and
strength – whether we want to be stronger, feel better, or look like superman; and there
are many proposed strategies and exercise regimens to get this done. But what if I told
you that it was out of your control, and that your genetics may be entirely holding you
back? Conversely, what if there was a secret out there that could lead you to super human
strength? The truth is: your muscle size has a limit.
Sure, it may seem obvious when you hear it, but your muscles are under the strict control
of a protein called Myostatin, which determines exactly how large a muscle can become. And
this limit is different for everyone depending on their myostatin levels. As a muscle reaches
this limit, myostatin prevents any further growth. But if the myostatin itself is limited
or absent, this muscle limit suddenly goes away.
This phenomenon was first noticed in Belgian Blue Cattle. These cows developed 2-3 times
more muscle mass than a normal cow, and it was later discovered that they had a deletion
of the gene GDF-8, which just so happens to create myostatin. As a result, without any
exercise or special diet, these cows have incredible muscle mass. Similar cases have
been documented in dogs, mice, and even a few cases of human babies lacking the GDF-8
gene. These findings have helped scientists understand
why some people bulk up easily, while others struggle to. Lower levels of myostatin=more
muscle mass. In fact, some studies have even shown that many champion body builders have
naturally lower levels, or even entire deletions of the myostatin gene. If you look at somebody
like Arnold Schwarzenegger, as a teen, he just looks naturally muscular. As such, perhaps
many champion bodybuilders owe their success more to genetics than their training or drug
use. Eventually, it may be possible to develop
drugs which deplete or block myostatin. Of course, it’s a double edged sword; On the
one hand, patients with muscular dystrophy, or muscle loss from aging could regrow and
restore muscle. On the other hand, the potential for abuse as performance enhancers seems…inevitable.
But, the prospect of seeing a real-life human Hulk…seems kind of cool. Besides, should
those who already have low levels of myostatin be considered to have an unfair advantage?
It’s hard to say. Regardless, be weary of anybody selling or promoting this unproven
and unregulated treatment. At the end of the day, whether you have naturally
low or high myostatin levels, remember – this is the level that is optimal for your mechanical
and metabolic efficiency. With proper exercise and general health, you’ll reach your own
unique physiological peak. And while you may not be destined to pack a punch like Superman,
you can push your own limits through training and hard work.
But, what if you could punch as hard as Superman? Our friend Jake over at Vsauce3 has the answer
to this smashing superhero question, which you definitely need to check out.
And if you want to know how much myostatin you have…there’s only one real way to find
out. Get working. This episode of AsapSCIENCE is supported by
23 and Me. 23 and Me is a DNA analysis service that allows you to explore your own genes.
Whether you are interested in discovering your global origins, or understanding your
health and your risk for disease, be sure to check out With the help
of their DNA kits, connect to your past, learn about your present health and potentially
be part of future genetic research, all at And subscribe for more weekly
science videos.

100 thoughts on “The Scientific Secret of Strength and Muscle Growth

  1. This is bunk guy read some shit and now spiting it out! Bet hes never lifted weight let alone a condom in his life lol

  2. I bet the pool of those with predisposed genes for poor muscle health is a lot lower than it seems if more people just ate right for their personal diet.  It makes sense, since; diseases and disorders, including cancers are set off by precursors. (precursors usually diet based) Circulation and metabolism are also probably commonly overlooked. I mean who wants to think about all that when all you wanna do is pump some iron?

  3. This clearly didn’t talk about strength, only muscle. Strength training and bodybuilding are two different things. ex: bodybuilding vs powerlifting

  4. Noohohoh you just have to train hard enough lol learning this stuff will just hold you back this unrealistic world we live in and your thinking everything needs a pattern anything is possible

  5. There's no benefit to exercise without the strength, the whole point of being strong is to win fights

  6. Was this video supposed to motivate or demotivate people? What a pathetic excuse for not letting people work out.

  7. how is this beneficial maybe it's a virus .but worked for women because less disposal but being Weaker you take risk and justifies the harder work of men

  8. Fitness Facts Vs. Myths – How Many Can You Get Right?

  9. Myostatin is the protein which german cyclist Robert Förstemann doesnt have, thats why his legs are so huge

  10. i have been training since last 4 years and still has a bad physique , thanks to my myostatin levels

  11. Bottom line: Infrequent progressively overloaded workouts work best for overall muscular growth. Key is high rep (NOT continuous pumping reps) heavy barbell squats, or same for deadlifts depending on your stature or periodization needs. Calorie surplus and additional sleep must follow. Or little gains no matter what (short of steroids). Of course beginners (less than two years regular sustained training experience) will respond to almost any training, especially if they are mesomorphs.

  12. Don't discourage people straight away! It takes years to reach natural potential, and realistically we might not be as genetically gifted as Phil Heath but anyone can get big

  13. The comment section is so predictable. The truth is, everyone has genetic limits. No matter how strict your diet is or how diligent you train, you cannot change the blueprint which is you. In other words, don't get discouraged if you are fully grown and after a few years of exercise and diet you cease to yield results. That's NORMAL.

  14. Wrong. Myostatin doesn't set an "exact" hard limit on muscle growth. It sets a soft limit. There are several hormones and countless other factors that determine muscle growth. Plus myostatin levels don't stay exactly consistent either. People who say that there is a genetic hard limit to fitness are just using biological obstacles as an excuse. Genetics obviously set soft caps and barriers but with a combination of training, diet and supplementation almost any barrier can be overcome.

  15. Can you please do a video on a chemical called orexin? I've heard it's released in the body as a super last ditch-effort for human survival!!

  16. dont forget; you can get significantly stronger even if you cant build visible muscle!

  17. Asapscience give episode on mental willpower is truth pre workout for honest athletic as compare to caffeine for focus

  18. Se todo brasileiro buscasse conhecimento, não seria um povo tão enganado! Estava vendo que há vários sites comercializando um inibidor de miostatina : follistatin 344.

  19. all my family looks buff naturally …i dont work out and i have good amount of muscle many people say its because of my height .. im 5'5.

  20. Me and my brother have the same genes right our dad is really ripped and my brother he's done karate he's 15 and 6ft and has big arms and he's really strong and me I haven't done karate or anything I'm really skinny and I'm 5ft7 how can I get stronger

  21. The genetics of some people there is a limit of muscle mass. But it is also possible to go close to that limit and hopefully pass on a higher threshold on to your kids. My dad is a 6 foot 350 pound guy but I am a small 5 foot 9 inch 230 pound guy. I dont have to workout to get muscle just eating and doing day to day activities will build muscles. Then again i eat about 1/2 to 1 pound burgers when i go to a pub

  22. I love how there are these bullshit motivational essays in the comment section, let's be honest. You can't run fast if your family's genetics consist of only slow and fat people. You can't become tall like LeBron James if you're short. And you can't lift planes like your superman. Just accept that your genetics are bad like the rest of us have to do. That's unless you take steroids, but that has its own drawbacks. And please don't reply to me about how I'm wrong, these things that I just mentioned earlier is a little something called "genetics". Some are good, while most are shit.

  23. People aren't cows.
    Do the work.
    Keep using resistance that challenges you.
    Add to it as needed.
    Eat enough.
    Don't try cutting if you're trying to build.
    Rest enough, actual sleep.
    Do the work constantly.

  24. 3 supplement that have scientifically/ legit proven to lower myostatin.
    1) Leucine, also increase protein synthesis
    2) Creatine monohydrate

  25. I've heard that myostatin is not "holding anyone back". Someone might not have reached their limit imposed by myostatin but can through excersise.

  26. Myostatin can increase muscle size but I am not so sure about strength. Strength and hypertrophy do support each other to some degree but they can also be separated. Just check out Logan Chistopher from, Joseph L Greenstein(Mighty Atom) and Mike Gillette. Strength has a neurological component to it, it's not only about muscle. Check out Jarell Lindsey as well for more strength stuff.

  27. To build muscle mass check out Jonathan Migan's(Team3dAlpha) theory and success stories about how he accidentally stumbled across nucleus overload. Also check out Athlean X to build muscle in a healthy way and stay injury free. Jeff Cavaliere(Athlean X) is natty and doesn't have great genetics but still managed to build muscle mass.

  28. This explains the difference between strength and muscle well. It doesn't just apply to calisthenics although the title says so. It applies to all forms of resistance training.

    Building Strength vs Building Muscle With Calisthenics

  29. My dad was a labor worker in Honduras I was much stronger than kids in the states I always wore a jacket kids thought I was weak I wasn’t skinny most my family is crazy strong I’m just lucky but sadly I’m still a 6/10

  30. This video begs the question as to how myostatin is regulated in the first place. Is it possible, though working out, to signal to your brain that less myo is needed? Could that change the regulation of myostatin? Myostatin might be the limiter of how much muscle is possible given a certain context, but given enough time and workout, I wonder if that would push myostatin levels down the same way you can change the regulation of your heart rate by exercising? Just some thoughts to pique further inquiry.

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