Are You A Genetic Trash Bag?
What’s my definition of a genetic trash bag? I only have to look in the mirror to answer that question. A person who is thin boned, light muscled and has difficultly putting on muscular weight. Those who down play the importance of genetics in bodybuilding are almost always those who were dealt a better-than-average set of genes. A person with superior genes suited for gaining muscle can make some incredible gains with half as much effort as a genetically typical or disadvantaged trainee.
While it’s a huge error to underplay genetic factors, it’s a mistake to harp on about genetics. I don’t care what your genetic endowment is; you can go a long way if you follow a bodybuilding program designed for your body type.
I’ve seen so many wannabe bodybuilders slave away in the gym for months and even years without gaining any substantial size or strength. After months and even years of fruitless results, they continue to follow the same useless training methods and nutrition programs and blame the failure of no gains on their genetics. Baloney!!
A Good Training Program Can Help Makeup for Bad Genetics!
Getting bigger and stronger is all about going beyond what you have done before. If you’re not getting bigger and stronger, it’s the combination of your training, rest and daily nutrition habits that’s at fault. If you’re a genetic trash bag you really have to work at doing everything right.
Growing bigger and stronger demands enormous determination to keep pushing your body safely to the limit, day in and day out. I want to tell you that no routine, no diet, no supplement, no drug, no training partner exists that can get you to drive yourself to the limit when training at the gym.
It’s the will to workout to failure in the gym that is the single factor for success. Effort is the name of the game.
If you really train to your limit, you need to have adequate nutrition and rest to grow. Sub par nutrition and resting habits will destroy even the most productive high intensity training. You have to get obsessive about delivering true high intensity training in the gym, and then back it up with plenty of high nutrition foods and lots of rest.
How Should The Genetic Trash Bag Train?
Three to a maximum of four workouts per week of periodized weight training, lasting for 60 minutes at the most, is all that’s needed to grow bigger and stronger. Cardiovascular exercise should be limited to a couple of light jogging sessions on the days off lasting no more than 20 minutes. Remember that the genetic trash bag needs to limit caloric expenditure. Because of this, he needs to get in the gym, stimulate the muscle and get out.
Mass Building Training Program
Bench Press: 2 sets of 10 for a warm-up, then do 5 sets 8/6/5/4/2 reps, using increasingly heavier weight.
Military Press: use the same warm-up and working sets as in the bench press.
Bent over Row: use the same warm-up and working sets as in the bench press.
Barbell Curl: use the same warm-up and working sets as in the bench press.
Full Squat: 1 set of 10 or 20 for a warm-up. Then 8/6/4/3/2 reps. Reduce weight to 60% of maximum lift and do 2 sets of 12 reps.
Deadlift: 2 sets of 10 for warm-up. Increase weight and do 5 sets of 5 reps.
Use 40% of Maximum Weight On Friday
Bench Press: 4 sets of 12 reps with a weight of 40% to 45% of your maximum lift.
Full Squat: same sets and reps as above.
Deadlift: same sets and reps as above.
Bent over Row: same sets and reps as above.
Barbell Curl: same sets and reps as above.
Rest no more than 60 seconds between each set on Friday’s workout. It is a light day used to recuperate the muscles by flushing out toxins and waste in your system with the pump. Friday’s workout is very important to set up your metabolic system for growth. Do not miss this workout.
Tomorrow I will post the nutritional needs that act as the wick and fire of this dynamite workout program.
N.F.P.T. Certified CPT
Masters Mr Michigan
In January of 2019 I had two feet of my small intestine removed. In 2018 I was having stomach cramps after every meal and was hardly eating much food. By late October it got a lot worse and by December I was passing blood. It was a growth of fatty tissue that all but stopped the passage of food through my system and my small intestine was actually starting to try and digest it's self as the growth got so large it thought it was food. Blessed I am because the growth was not cancerous and I am starting to lifT weights again and walk on the treadmill. Starting Tuesday, 3-19-2019 I will keep all of my Newsletter readers posted on my exact workouts and diet that I am following and that they may want to try and follow also. I am at first working on getting back my strength and size by training and eating for health...like I always have.
Thanks for reading and share if you please.
Your Friend and Coach,
Chocolate Sea Salt Protein Bar
How To Diet For Lean Muscle Gains
Focus On Vegetables And High-Protein Foods
If you are wondering how to diet for lean muscle gains, the most important thing that you should keep in mind is that you should reduce your intake of fatty foods. This is not possible to do entirely, but if you are eating a lot of highly fatty foods, you should reduce them to be no more than 20% of your daily caloric intake. We also recommend that you limit your selection to healthy unsaturated fats. It is also interesting to note that people who severely restrict their fat intake (below the 20% mark) will not look healthy; their hair will be brittle, their skin will be dry and they tend to have terrible mood swings and be very ill-tempered.
You should also cut out any empty carbohydrates as well - for instance, foods that are very high in sugar but lack nutrients, such as cookies, candy bars and other highly processed foods. This will make you feel more healthy overall, give you more energy and it will also enable you to get the nutrients that you will need to build muscle.
I recommend that you keep a food diary for one week and then review your typical caloric intake during one week. Then reduce the calories by 15% in order to lose fat. If you’re interested in gaining lean muscle, however, you will need to increase your calories by 15% - BUT you MUST divide all your food amongst six small meals per day in order to have the food convert to muscle rather than fat. North America’s habit of eating 2 or 3 large meals per day causes our bodies to act in the “feast or famine” mode of our early ancestors and thus causes our body to naturally store energy as fat. When you start to distribute your daily food intake between five to six meals a day it relieves the “feast or famine” program that your body has and your body will lose more fat, thus food will be converted into muscle gain.
Eat Natural and Organic Foods That Are Low Glycemic
When it comes to how to diet for lean muscle gain, some people swear by already-formulated foods and meal replacements. While those can help you sometimes - especially by helping you get enough protein in your diet - they are not the best option for you. If you are trying to gain muscle, then you should make sure that you're eating healthy foods - which generally means that you are cooking the food yourself from scratch with raw ingredients.
The best lean muscle gaining diets for are similar to low carb diets, though less extreme. (You will still need carbohydrates so that you have enough energy to exercise). You should put a lot of emphasis on foods that are high in protein, like meat (such as skinless chicken breasts and lean beef), nuts, and some legumes, as well as on vegetables. The high protein foods will give your body the protein that it needs to build muscle mass, while the vegetables will give you the nutrients and fiber that will keep you healthy. With this diet, you will have everything you need to build the muscles that you want - but you won't be eating too much, either.
It is also important to remember that low glycemic foods tend to be the healthiest food choice. The Glycemic Index is a measure of how much your blood sugar (glucose) rises after eating carbohydrate foods. High glycemic foods cause a surge in blood sugar, thus increasing insulin, and you will get hungrier sooner. Thus, you will be tempted to overeat.
High Glycemic foods are most grains and grain products (both whole wheat and white), cookies, candies, candy bars, breakfast cereals, grain based snack foods such as taco chips, corn, potatoes (these are highly starchy foods), bananas, most dried fruits and tropical fruits (tropical fruits tend to be sweeter than non-tropical fruits), fruit juices, honey and table sugar.
Low Glycemic foods are legumes (lentils, chickpeas, kidney beans, and most other beans), many fruits such as cherries, blackberries and most other berries, plums, peaches and grapes, dairy products such as milk, yogurt and kefir, non-starchy vegetables such as broccoli, Swiss chard, bok choy, lettuce, celery and kale.
If you follow these guidelines will be on your way to a stronger, leaner body and you will enjoy all the other side benefits of losing fat: more strength, increased energy, more endurance, a smaller waistline, visibly sexier abs and better health!
Check out this diet plan!
Great exercise will target the legs and NOT the lower back. Bigger, Stronger, Powerful and more Muscular legs is the final result!