Genetics matter: small-boned lifters can pack on muscle and look great, but thick bones always win in size.

[Fobnimo Till I Dhimo]

When it comes to building murqo, your bone structure plays a bigger role than most people think. If you have small wrists, ankles, and a thinner frame, you can still train hard, eat right, and build an impressive, lean physique. lakin if someone with thicker bones does the exact same thing ,same training, same diet ,they’ll almost always grow bigger and stronger over time and eventually outpace you.

Why? Because bigger bones usually mean a bigger frame, stronger joints, and better leverage for lifting heavy weights. And lifting heavier over time is one of the key drivers of muscle growth. So while small-boned lifters can absolutely look great and get strong, thick-boned lifters are simply built to carry more mass.

It’s not about excuses, it’s about understanding your genetics so you can set realistic goals.


Were you blessed with elite Somali muscle-building genetics, or are you more in the middle , or even below average, with a small frame, thin wrists, and narrow bones that really stand out on a man?

 

[Keep it a boqol]

If you have some days where you focus on heavy lifts in your program you can boost bone density to be able to pack on more muscle.

Have a program where you have super heavy low rep days and hypertrophic days and you should be fine

 

[Fobnimo Till I Dhimo]

Nowadays, a lot of guys on social media are on gear, and their physiques aren’t natural, or realistic. Some already had great genetics, then added drugs on top, which has completely distorted how new lifters view progress.

Beginners often compare themselves to guys who’ve been training for years, are enhanced, and genetically gifted, and that’s where the frustration begins.


You’re on your own journey. Your genetics are unique to you, and it’s about finding a way to train and grow within your own potential. Most people don’t have the genetic makeup to get that big naturally, and that's caadi. There are a few genetic freaks out there, but they’re rare. They’re not the standard, they’re the exception.




It’s frustrating to hear people who’ve never even stepped foot in a gym go on podcasts or complain on social media about having "bad muscle genetics", acting like they’ll never get big just because of what they believe their genetic ceiling is based on their ethnicity. That's the most xaar mindset to have, calaacalin in front of ajnabis while they qosol at you is some real xoolo behaviour.

 

[TheLand]

When it comes to building murqo, your bone structure plays a bigger role than most people think. If you have small wrists, ankles, and a thinner frame, you can still train hard, eat right, and build an impressive, lean physique. lakin if someone with thicker bones does the exact same thing ,same training, same diet ,they’ll almost always grow bigger and stronger over time and eventually outpace you.

Why? Because bigger bones usually mean a bigger frame, stronger joints, and better leverage for lifting heavy weights. And lifting heavier over time is one of the key drivers of muscle growth. So while small-boned lifters can absolutely look great and get strong, thick-boned lifters are simply built to carry more mass.

It’s not about excuses, it’s about understanding your genetics so you can set realistic goals.


Were you blessed with elite Somali muscle-building genetics, or are you more in the middle , or even below average, with a small frame, thin wrists, and narrow bones that really stand out on a man?

This may be true but the one with thicker bones will also therefore be slower and less agile. Like a big ogre. Think shrek. You have to pick your poison.

 

[World]

Only 2 things matter

Height and broad shoulders

Doesn’t matter how skinny your wrists or frame is. You can still get like 16.5 inch arms, anything bigger is for male gaze.

 

[Fobnimo Till I Dhimo]

This be true but the thicker bones will also therefore be slower and less agile. Like a big ogre. Think shrek. You have to pick your poison.

Depends on what you're aiming for. I don’t think most people are chasing a full-on Hulk physique, it's usually something between lean and big. So it really comes down to your goals. But if you want to compete in strongman tournaments, there’s no way around it, you can’t have small bones.

 

[Fobnimo Till I Dhimo]

Only 2 things matter

Height and broad shoulders

Doesn’t matter how skinny your wrists or frame is. You can still get like 16.5 inch arms, anything bigger is for male gaze.

It’s very easy to tell if you’ll have broader shoulders. If you have short clavicle bones, you’re not going to get that naturally wide look, but that shouldn’t stop you from achieving your goals.

 

[Throughbred]

I think if some one fallowed simple compound movement program such as 5x5 for few months , they would see big difference.

 

[Throughbred]

Social media are full of enhanced people talking bare crab.
One of the reasons I don't listen to them can't take any advice from some who is on gear.

 

[Abu Hesi]

I remember back in the day a pro builder said our skinniest friend had more potential out of all of us, this skinny friend had big bones and wide frame.

 

[Waryaamus]

The bodybuilder look is off putting and cartoonish. Lots of people in that space suffer from eating disorders and body dysmorphia. Somali gym culture should promote health and balance. The obsession with muscles can be negative and isn’t aesthetic at all. I don’t want to derail the discussion, just adding my two cents. I run 3 times a week so I have a runner body. All physiques are good physiques. Be proud of your hard work.

 

[Farah717]

good thing I blasted hgh, aromasin, igf-1 at 16. Increased my height, bideltoid/bonemass. No point going gym if your short/thin bones.

 

[LacagChaser]

good thing I blasted hgh, aromasin, igf-1 at 16. Increased my height, bideltoid/bonemass. No point going gym if your short/thin bones.

It’s never that serious sxb. You on gear now?

 

[Farah717]

It’s never that serious sxb. You on gear now?

I am on peptides rn, reta to get leaner.

 

[OOScoe]

The bodybuilder look is off putting and cartoonish. Lots of people in that space suffer from eating disorders and body dysmorphia. Somali gym culture should promote health and balance. The obsession with muscles can be negative and isn’t aesthetic at all. I don’t want to derail the discussion, just adding my two cents. I run 3 times a week so I have a runner body. All physiques are good physiques. Be proud of your hard work.

All physiques aren't created equal.
Some are simply more aesthetically pleasing to the eye.

Like a curvaceous woman is obviously more sought after than a woman with a long back & no curves.

& a male with a muscular athletic frame being more sought after than a doughboy with man titties or a slim guy being void of any athletic attributes.

Games the game.

East Africans on average have lean muscular physiques - theirs nothing to really strive for but to enhance what u already have.

 

[mnrep05]

Yep, if for example you have narrow clavicles no matter how much you lift you’ll never truly look intimidating or have a strong presence. Meanwhile if you have super wide clavicles you can never lift a day in your life and still look huge in a shirt.

 

[bobby_hill-Punt]

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[mnrep05]

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In terms of building muscle weights are more effective than calisthenics cause you can progressively overload the weight easier.

There are only a few factors to build muscle:
Gym at least 3-4 times a week(don’t go every day you NEED at least 1-2 rest days per week to properly recover and let your body build muscle)

Target each muscle group at least twice a week

Go near failure or to failure on each set(I’d say only go to failure on the last set of each exercise and the initial sets go to near failure)

At least 2minute rest periods in between
sets

0.7-1 gram of protein per pound of body weight daily

At least 8 hours of high quality sleep every night



If anyone follows all of these they will build muscle