How to practically optimize training for my genetics? (irl case of genotype-mismatched protocol?)
How can I make noticeable muscular gains while losing strength? is this a case of a genotype-mismatched lifting program similar to what's shown in some studies?
https://www.strongerbyscience.com/genetics-and-strength-training-just-different/, and also https://www.strongerbyscience.com/pubmed-doesnt-replace-a-strength-coach/
Section "Good training for you may not be good training for me"
Covers 3 studies.
The first is the classic one on rugby players. 4 lifting protocols tested for suitability based on testosterone/cortisol response. Participants got amazing strength results on their best genetically matched protocol, and flatlined or lost strength on their worst matched protocol.
The second study is a dead link. The third study has some caveats but also shows a large impact of matching your lifting protocol to your genotype.
I've recently returned to lifting after 10 years away fromn the gym. I was previously doing a PPL. This time around I tried a higher volume Arnold split but didn't enjoy it. I've settled on a low volume / high frequency / high intensity UL split (1 set taken to failure twice, train every day).
My hypertrophy gains over the past 3 months have been good. Obviously it's hard to measure precisely and tell if I'm at my max possible natty gain rate, but I've made solid (visible, noticeable) gains.
But my strength gains have been total ass. My compound lifts have barely gone up and my arm isolations have been totally stalled if not slightly regressing for a full 3 months now.
It doesn't make any sense. How could I have packed on all this muscle without gaining any (or even losing) strength?
So I enjoy my current routine, and hypertrophy seems good, but clearly my body doesn't like this from a strength perspective. And a more suitable routine might boost hypertrophy??
Are there any newer studies on genotype matching? I Googled for saliva test/cortisol kits, they all seem fairly expensive. Is there an accessible way to measure this without spending $1k or many months trying different routines?