30 Seconds Summary
Using Fat-Free Mass Index to Guide Your Off-Season

  • Fat-Free Mass Index (FFMI) is a metric used to estimate muscularity by considering height, weight, and body fat percentage.
  • FFMI is calculated by adjusting the body mass index (BMI) formula to exclude fat mass. Additional height correction equations are available for greater accuracy.
  • FFMI helps ascertain potential for more lean mass, comparing your metrics with those of elite athletes to evaluate genetic limits in muscularity.
  • Historically, natural athletes peak around a FFMI of 25, but higher values may be observed in certain athletes with higher body fat percentages or exceptional genetics.
  • FFMI can guide off-season bulking strategies, allowing adjustments based on desired body fat percentage and anticipated lean mass loss during cutting cycles.
  • The fat-free mass goal should exceed the competition target to compensate for mass lost during cutting, with specific calculations facilitated through tailored Excel templates available on BioLayne.com.
  • By using FFMI calculations, individuals can set realistic and precise targets for physique enhancements during their off-season.
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