Why calculate your maximum muscular potential?

Calculate your maximum muscular potential is essential to better understand its genetic limits and set realistic goals. Knowing these limits means you won't be discouraged by comparing your progress with that of other people who may have different genetic abilities.

By setting targets based on your real potential, you can avoid disappointment and stay motivated in the long term.

Another advantage is that it helps you plan your training sessions effectively. By knowing what you can achieve naturally, you can structure your sessions to maximise your gains without exposing yourself to unnecessary risks. This allows you to make steady and lasting progress.

How do I use the calculator?

Le muscle potential calculator is a powerful, easy-to-use tool designed to help you estimate your potential muscle gains. It is based on scientific data and in-depth research. Here's how to use it effectively:

To begin, select your gender from the drop-down menu. Then enter your current weight, expressed in kilograms or pounds, whichever you prefer. Continue by entering your body fat percentage. You can use a skinfold forceps or an impedance scale to obtain this measurement.

Then measure the circumference of your wrist and your ankle. To do this, use a flexible tape measure. For the wrist, measure the space between the protruding bone and the hand. For the ankle, measure between the ankle bone and the start of the calf muscle. Finally, enter your height in centimetres or feet and inches.

Once all the data has been entered, the calculator automatically generates your results. These include your lean body mass (LBM), your attainable weightand the body fat. These results give you a realistic estimate of what you can achieve with a proper training and nutrition.

To obtain accurate measurements, make sure you take your measurements at the same time of day and under the same conditions. For example, measure yourself in the morning before eating or drinking anything. Use a flexible tape measure for greater accuracy and, if possible, ask someone else to help you measure your circumference.

Table of contents

Muscle Gain Potential Calculator

Interpreting results: reference values

Understanding results of your muscular potential calculator is essential for monitoring your progress and adjusting your targets. For men, the results tables generally include values such as lean body mass (LBM), achievable weight and body fat. For example, a man might have a LBM of 70kg, an achievable weight of 80kg and a body fat of 10kg.

For women, the values will be adjusted according to physiological differences. A typical table might show a BMI of 50 kg, an achievable weight of 60 kg and a body fat of 10 kg. These figures take account of the fact that women naturally have a higher percentage of body fat.

The Muscle Mass Index (MMI) is also a key value. This is the proportion of your body weight that is lean mass. A high MMI indicates more muscle than fat. For example, a MMI of 22 to 25 is common in naturally trained men, while for women, a MMI of 18 to 22 is typical.

Advice : Use these tables to compare your results with the reference values and adjust your training programme accordingly.

What is the LBM? How is it calculated?

Le LBM (Lean Body Mass)or lean body mass, is the amount of weight you carry without including body fat. This is a crucial measurement for athletes and fitness enthusiasts, as it helps them understand how much of your body weight is made up of muscle, bone, water and other lean tissue. BMI is important for assessing your overall fitness and for setting realistic muscle gain targets.

To calculate the LBM, a formula based on height, wrist circumference and ankle circumference is used. The following formula is often used:

LBM = 0.407 * wrist circumference + 0.267 * ankle circumference + 0.287 * height + 8.875

This formula takes into account body dimensions to provide an accurate estimate of lean body mass. Here's how it works:

Let's suppose we have three different profiles:

  • Profile 1: 174 cm waist, 17 cm wrist, 21 cm ankle
  • Profile 2: 180 cm waist, 20 cm wrist, 25 cm ankle
  • Profile 3: height 184 cm, wrist 18 cm, ankle 23 cm

For the Profile 1 :

LBM = 0.407 * 17 + 0.267 * 21 + 0.287 * 174 + 8.875 = 70.29 kg (154.96 lbs)

For the Profile 2 :

LBM = 0.407 * 20 + 0.267 * 25 + 0.287 * 180 + 8.875 = 81.25 kg (179.10 lbs)

For the Profile 3 :

LBM = 0.407 * 18 + 0.267 * 23 + 0.287 * 184 + 8.875 = 77.70 kg (171.30 lbs)

These calculations show that lean body mass varies according to the specific body dimensions of each individual. Understanding your LBM is essential for monitoring your progress in bodybuilding, adjusting your goals and optimising your training and nutrition programmes.

What is attainable weight? How is it calculated?

Le attainable weight is the maximum weight you can realistically achieve without using steroids. This is an essential estimate for setting realistic weight and muscle goals, and for avoiding unrealistic expectations that could lead to frustration.

Calculating your achievable weight starts with determining your Lean Body Mass (LBM) or lean body mass, which excludes body fat. This lean body mass is then adjusted according to the optimal body fat percentage to obtain the achievable weight. For example, if your LBM is 70 kg and the optimal body fat percentage is 10 %, the achievable weight is calculated by adjusting this LBM to include this fat percentage.

This estimate is crucial for setting realistic weight targets. Knowing your achievable weight helps you target a level of fitness that you can achieve without using performance-enhancing substances, enabling you to plan your diet and training more effectively.

What is body fat? How is it calculated?

La body fat is defined as the difference between your total weight and your lean body mass (LBM). It represents the total amount of fat in your body, including essential fat and storage fat. Understanding your body fat is crucial as it has a direct impact on your general health and physical performance.

The method for calculating body fat is simple: simply subtract your BMI from your total weight. For example, if your total weight is 80 kg and your BMI is 65 kg, then your body fat is 15 kg. This measurement determines the proportion of your body made up of fat, which is useful for assessing your body composition and monitoring your progress in terms of fat loss or muscle gain.

Fat mass plays an essential role in health: too much fat can increase the risk of cardiovascular disease, diabetes and other health problems. Conversely, a percentage of fat that is too low can affect hormonal functions and the immune system. It is therefore important to maintain an optimal body fat percentage for optimum health and physical performance.

A person with low muscle mass may have a high BMI, suggesting that they are overweight or obese, when in fact they are in optimum health. Similarly, a person with low muscle mass but high fat mass may have a normal BMI, masking potential health problems. By focusing on fat-free mass, the BMI overcomes these limitations.
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