Hypertrophy & Power — Genes & Biomarkers
Gene / Biomarker
Suboptimal Factor
Free Actions
Non-Free Actions
GENES
BIOMARKERS
ACTN3
ACE I/D
MSTN
IGF1
VDR
PPARGC1A
Testosterone
Free Testosterone
IGF-1 serum
Cortisol
Vitamin D 25-OH
Creatine Kinase
hsCRP
XX: low fast-twitch power
Explosive work, creatine
Genetic panel test
II: limited strength gain
High-intensity intervals
Pharmacogenomics test
High expr: excess myostatin
Heavy compound lifts
Follistatin (research)
Low variant: reduced muscle IGF-1
Protein 1.6g/kg, sleep 8h
GH therapy (Rx)
Ff/ff: poor vitamin D signaling
Sun 20min/day, fatty fish
Vitamin D3 supplement
Gly482Ser: low mito. biogenesis
HIIT + zone-2 training
CoQ10 + PQQ
<400 ng/dL: low anabolism
Sleep 8h, zinc, lift heavy
TRT (Rx only)
High SHBG: limited free T uptake
Boron, reduce body fat
SHBG-lowering Rx
<150 ng/mL: poor protein synthesis
Protein 2g/kg, sleep quality
GH therapy (Rx)
>20 µg/dL AM: catabolism
Stress mgmt, sleep, deload
Adaptogen supplements
<30 ng/mL: muscle impairment
Sunlight daily, oily fish
D3+K2 supplement
Chronically elevated: poor recovery
Rest, deload, sleep 9h
Anti-inflammatories
>1 mg/L: systemic inflammation
Anti-inflammatory diet, sleep
Omega-3 + curcumin