"Built by the Gods": Genetics in Strength, Aesthetics, & The Limits of Effort

Social media is bombarded with super-jacked men and women with veins protruding from every inch of skin and sixteen abs...and what do they all seem to have in common?

A rejection of basic, genetic reality (and many, if not most are also enjoying better living through chemistry, if you catch my drift...remember the Liver King? I hope not).

Let's take a look at just two, one of each sex:

Not Natural.

She also wants you to know that if you imply that genetics is in anyway involved or that she takes any PEDs, that you are "uncomfortable with the fact that [her] discipline exposes [your] excuses

Let’s settle this: Not everyone can look like a Greek statue, no matter how much chicken and rice they eat, how much you do your Zone 2 cardio, Pilates, Zumba, or even how much (and often) you lift weights.

You. Never. Will.

It all likelihood, you will never look like the lady on the left (a good thing, in my personal opinion), nor can you ever look like the jacked-ass dude on the right. For the record, I respect him for his content (he is actually quite brilliant), but he is one of those "it's not genetics it's just hard work" types, though at least he admits to using some drugs, which is far more commendable than most types who claim "natty" while their pee can melt porcelain.

We live in an age where the fitness world chants, “Hard work beats talent when talent doesn’t work hard.” It’s cute. It sells coaching. Heck, I should jump on board with this: after all, I'm a coach, and I sure do likes me some clients! Want to hire me? You totally should.

But these claims are also misleading, and I'm not one to be deceptive. I rather enjoy kicking these kinds of unscientific platitudes square in their chemically-made pearly whites.

It is inescapable reality that genetics plays a role. How big of a role? Somewhere around 80%. Yes, that's right: 80% of your upmost physical potential, both in performance and aesthetics, has a genetic baseline and a genetic ceiling. This is a generalized average, and if you know me, you know I prefer specifics.

So let's talk specifics.

1. Muscle Fiber Composition

   
   

   Your predisposition towards slow-twitch (Type 1) or fast-twitch (Type 2) is heavily determined by genetics (anywhere from 45-85%). The most Type II fibers you have, the greater your potential for strength, speed, and power (sprinters/powerlifters). These fibers are also heavily anaerobic, perhaps altering their response to mechanical loading and resistance training.

   
   

   Type I fibers are more endurant and are mainly aerobic. They are pretty much useless for much of raw strength, but they are extremely adept at long-duration output. Someone with a majority of Type 1 fibers will be naturally better at long-distance running and other feats that require sustained effort over long periods of time. That same person, however, will have a far lower power output, and less strength potential.

   
   

   It is like comparing an elite powerlifter to a marathon runner or Olympic swimmer.

   
   

2. Body Fat Distribution

   
   

   This particular subject is quite testy among the "I'm natty" and "it's hard work" crowd, but consider this:

   
   

   Two people can have the exact same percentage of bodyfat and muscular development and still look completely different.

   
   

   Why? How?

   
   

   Because of how the fat is distributed around the body.

   
   

   There are three types of bodyfat adiposity patterns: Android (generally male; stores principally around the gut), Gynoid (generally female; stores principally around the hips/thighs), and the fated and fortunate third type: Uniform or Isotopic distribution. As you may have guessed, this particularly-lucky person stores fat more evenly around their entire body, and unlike the first two, this mystical third type is not characterized by gender-type, meaning that it is non-sexually dimorphic. They also tend to store more fat viscerally (internally), allowing them to actually have the same or even more fat than others and still appear leaner (though this also accounts for some instances of "skinny-fat" or those who appear lean but have metabolic disorder; their fat is basically hidden among their guts).

   
   

   In terms of distribution across the population, Gynoid represents 35-45% of the population, mainly men. Gynoid represents 30-40%, primarily women. Finally, the blessed few with the aesthetically-pleasing Unform or Isotopic pattern represent only 15-25% and includes both genders (yes, both). That means that, across both genders, there is a small minority that has a tremendous genetic advantage in terms of body fat distribution and physical attractiveness. An isotopic man could have his abs popping at 10-15% bodyfat, while a normal man with an Android-pattern fat distribution may have to cut as low as 4-6% just to have the same amount of abdominal definition/visibility. Everyone knows that person who manages to somehow always look "ripped" despite doing less than others (and note that this often runs in families). That person likely has Isotopic fat storage.

   
   

3. Bone Structure & Density

   
   

   Bone structure plays a critical role in both strength/power and aesthetics. Broad clavicles? Congrats—you’ve got the V-taper base. Combine that with a narrow waist and you can look fit and strong based strictly on symmetry, to say nothing of being able to compete in bodybuilding.

   
   

   Bone structure also impacts athletic potential. Longer femurs make a faster sprinter and more efficient endurance athlete, but the leverages created by longer femurs makes strength expression far more difficult. Longer limbs are simply less efficient and moving heavy loads (we are ignoring technical strategies we can use to ameliorate these issues to some extent).

   
   

   Bone density is also influenced genetically. In my case, to the point where I had to have two reconstructive surgeries on my hips because my bones thickened too much. In less severe forms, dense bones are more difficult to break, rendering its possessor more resilient or "tougher" in various impact-based sports.

   
   

   Long muscle bellies? Your biceps will look full even at 12 inches. Short muscle insertions? You’ll get strong, but you won’t look stage-ready without a coat of oil and perfect lighting.

   
   

4. Height

   
   

   Your height is 80% (or so) determined by your genetics. Nutrition plays a role in the other 20%, and will decide whether or not you hit your genetic potential. This is bad news for men, since women value height over economic status, education, values, or even whether or not you're an ex-con. Guess what gentlemen: you pretty much have no influence on your height, so good luck!

   
   

   In terms of athletics and appearance, height generally equates to less maximal strength/power output (don't @ me with Halfthor, we are talking about normalcy, not exceptions. You're not Halfthor. I'm not Halfthor.) Being shorter conveys the most advantages to powerlifting: the bench, deadlift, and squat. Short height, short limbs, and shorter muscle insertion points = perfect formula for moving really, really heavy loads a short distance. Taller individuals have to overcome longer leverages and have to move the weight further, meaning they actually have to perform a greater amount of mechanical work to move the same weight. In Strongman, height is a mixed bag: I can tell you that being a short competitor and having to load 250-pound kegs or a 300-pound stone to the same platform as the >6ft tall heavyweights had me cursing my stature.

   
   

5. Muscle Insertion

   
   

   Noted briefly above, how your muscles insert is genetically determined and can greatly influence both aesthetics and strength/power. Long muscle bellies make muscles appear fuller even at the same or smaller size than those with shorter muscle bellies. Conversely, shorter bellies are capable of producing far more strength and explosive potential. Depending on the context, the very mechanical structure of your muscle insertions will directly influence your appearance and your genetic strength/power potential.

   
   

6. Metabolic Rate

   
   

   Most of the difference in resting metabolic rate (or RMR) is accounted for by differences in lean tissue (muscle mass). However, this is not entirely the case; between individuals, there can be metabolic variances of up to 15% that cannot be explained by differences in lean mass. Some individuals, for whatever reason, appear to be genetically predisposed to a greater RMR. These are likely the same people that appear to stay leaner, even if on the same diet (or eating more) than someone who is otherwise the same as them in terms of lean mass and energy output. This ties back to the absolute absurdity of the Calories-in, Calories-Out (CICO) dogma which I fully dissected, burned, and buried here.

   
   

7. Tendon Length & Elasticity

   
   

   This one is reserved for athletes. If you have longer tendons, you are likely more explosive: you can jump further, higher, and sprint faster. Shorter tendons allow for greater strength potential; you will be stronger in terms of raw physical output, but lag behind on explosive potential.

   
   

   Broad clavicles? Congrats—you’ve got the V-taper base. Long muscle bellies? Your biceps will look full even at 12 inches. Short muscle insertions? You’ll get strong, but you won’t look stage-ready without a coat of oil and perfect lighting. Long femurs = squat disadvantage. Short limbs = deadlift blessing. Tendon elasticity = explosive power or injury risk. All inherited.

   
   

8. Endocrine/Hormone Profile

   
   

   Testosterone, IGF-1, and GH are at least partially determined genetically. This means that wo people can follow the exact same exercise program and have vastly different results. This also helps explain, again, why CICO is inferior; two individuals with exact same energy output and input, put on the same hypocaloric diet, will experience different results because of their hormonal variances. The person with more of these hormones will get stronger and leaner than their less-fortunate counterpart. Some men have high natural testosterone and recover like Wolverine between workouts. Others need naps after two working sets. Can you improve with training? Sure. But baseline and genetic threshold matter—and it’s encoded.

   
   

9. Skin Thickness & Texture

   
   

   Now we are back to appearances. If you have thinner skin, you will look ripped, vascular, and "dry" at a lower bodyfat percentage. If you have thicker skin, congrats! You are less likely to die in a knife fight, but you will not appear as jacked or lean as the other guy. This remains true even if you "dry out" and get leaner. Yes ladies, this applies to you, too. The best part? There is no way, at all, to influence your skin thickness.

   
   

10. Recovery Capacity

    
    

    Tied to some of the variables above, some individuals can recover quickly due to their endocrine profiles (more testosterone, IGF-1, GH) but also due to higher mitochondrial efficiency. These people recover more quickly between both sets and workouts, and have a greater resilience against overtraining. They can therefore train more frequently and at greater intensities than others without overburdening their musculoskeletal system. Training more = stronger, leaner, bigger, etc.

    
    

    See this graphic for a general breakdown of various genetic influences:

    

    Genetics: It's what's forever

Now imagine this: someone has thin skin, high baseline hormones, long muscle bellies, and uniform fat distribution...that person is going to look ridiculously jacked with very little effort. Then they will build an entire online persona telling people that if you do not look like them, it is because you do not work hard enough. Well, if you have low baseline hormones, short muscle, bellies, thick skin, and Android or Gynoid fat adiposity patterns...you're not going to. Like, ever. Not without some really shiny friends in the form of pharmaceuticals, and even then you will be disappointed.

But let us be very clear here. There are some of you who will read this and use this data as a scapegoat or a whipping-boy when the real issue is your training, diet, and lifestyle. When we talk about genetics, we refer specifically to genetic baselines (where you start) and genetic potential (the furthest you can go). If you have a high baseline, and do nothing with it, you will turn into a diseased, fat-ridden person just like everyone else. If you have low baselines, but high potential, you can program intelligently to hit those ceilings.

If you do not implement intelligent training, lifestyle, and diet, you will get nowhere anyway, no matter what your genetics say. How many people do you think ever achieve their actual genetic potential? That is where good training, diet, and so forth comes into play. An expert-level coach/trainer can acknowledge these variables but still program training in such a way that it emphasizes your gifts but also strengthens areas of weakness.

But the genetic ceiling is a very real thing. It is for this reason that high-level competitors so often use performance-enhancing drugs. First, it may be to overcome a genetic shortfall; in other cases, it is to break beyond the genetic ceiling. No one is going to deadlift >1,000 pounds "natty."

Effort is necessary. But genetics is the terrain you're fighting on—and some are born on mountaintops while others start in trenches. This isn’t fatalism. It’s realism.

Understanding the blessings and curses of genetic wiring can allow us to alter training and select modalities and sports that are more conducive to your nature. I'm 5''7 with short legs and long arms; I am not going to be an elite powerlifter or a basketball player. If I would have spent my life trying to pursue that dream, well...it would have ended up with about as much success as getting my BA in English (I know words and stuff. I even write books!).

Effort Still Matters. But It’s Not Everything. You could be a tall, long-bellied kid who can jump and run but may never deadlift four plates without drugs. Then you could be a genetic marvel that hits 500 in a year without understanding what RPE even means but can't jump onto a short step.

You can build a god-tier physique—your god-tier physique—but don’t let Instagram convince you that effort erases nature. Some men are built like war machines. Others are engineers behind the scenes. Know which you are.

This is not a call to quit—it’s a call to train intelligently and reject the delusion pushed by coaches who want you to believe that if you train like them and take their supplements, you can look like them.

So what should we do with this information?

Set realistic timelines. Choose sports that suit your physiology. Train with purpose instead of frustration. Respect your rate of progress. When you realize your limitations, you stop wasting energy trying to copy bodies that were built in the womb—not the gym.

I reiterate, intelligent program design and coaching achieves just that, not fitness apps and white-label supplements by "influencers."

Your genetics are not an excuse. They’re just the battlefield. Know the terrain. Train anyway. You may never look like a Marvel hero—but you can become the strongest, healthiest, leanest, sharpest, most confident, and most fearsome version of yourself. Every day you train, eat well, sleep, practice stress mitigation...you are waging a war against genetics. A war you can win.

And that’s more than enough.