Folk der omsætter sundhedsmål til konsekvente daglige vaner.
Beregner for maksimalt muskelpotentiale
Hvor meget muskel kan du opbygge naturligt? Indtast dine skeletmål for at se dit genetiske loft baseret på fire fagfællebedømte modeller - tilpasset dit skelet, ikke kun din højde.
Sådan beregner vi dette - metode, formler og kilderDin maksimale fedtfri muskelmasse
74.1–80.4 kg
konsensus på tværs af 3 modeller
Sådan måler du
- Wrist: Håndled: Omkring det smalleste punkt, lige over håndledsknoglen (under udposningen). Brug et fleksibelt målebånd.
- Ankle: Ankel: Omkring det smalleste punkt, lige over ankelknoglen. Hold målebåndet fladt og tæt, men ikke stramt.
Din fremgang mod genetisk potentiale
90%
Du er en avanceret naturlig løfter, godt inde i territoriet med aftagende udbytte. Hvert ekstra kg muskler er hårdt tilkæmpet.
Max lean mass by model
Maks. totalvægt
91.4 kg
ved 12% kropsfedt (Casey Butt)
Resterende potentiale
9.2 kg
efter 1 år træning (McDonald)
Konkurrencevægt (5% BF)
78 kg
Berkhan-formel
Vægt ved 12% BF
84.2 kg
Berkhan justeret
Forventet muskeltilvækst pr. år (McDonald-model)
Maximum body part circumferences
At your genetic potential (Casey Butt model)
| Body part | Max circumference |
|---|---|
| Chest | 114.4 cm |
| Bicep (flexed) | 42.1 cm |
| Thigh | 65.5 cm |
| Calf | 43.2 cm |
| Forearm | 33.5 cm |
| Neck | 40.9 cm |
Sådan fungerer det
This calculator combines four independent models to estimate your natural muscular ceiling. Casey Butt uses your skeletal frame (wrist and ankle size) - the most personalised approach. Martin Berkhan uses a simple height-based formula validated against drug-tested competitors. FFMI-based uses the Kouri et al. (1995) finding that an FFMI above 25 is extremely rare in natural athletes. Lyle McDonald predicts how quickly you can get there - gains are fastest in year 1 and diminish each year.
Important: These are statistical estimates based on population averages. Individual genetics vary significantly - some people may exceed these estimates, others may fall short. Wrist/ankle measurements are proxies for skeletal frame size, not perfect predictors. These models were primarily developed studying male bodybuilders; female estimates are adapted and have wider uncertainty.
Sources: Casey Butt (2010) "Your Muscular Potential" 4th ed.; Martin Berkhan, Leangains.com - "Maximum Muscular Potential of Drug-Free Athletes"; Lyle McDonald, BodyRecomposition.com - "What's My Genetic Muscular Potential?"; Kouri et al. (1995) "Fat-free mass index in users and nonusers of anabolic-androgenic steroids", Clinical Journal of Sport Medicine 5(4):223–228; Janssen et al. (2000) J Appl Physiol - skeletal muscle mass sex differences.