By Dan Przyojski author of the MuscleBuilder Rx BodyBuilding Course
Are You A Genetic Trash Bag?
Whatís 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 itís a huge error to underplay genetic factors, itís a mistake to harp on about genetics. I donít care what your genetic endowment is; you can go a long way if you follow a bodybuilding program designed for your body type.
Iíve 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 youíre not getting bigger and stronger, itís the combination of your training, rest and daily nutrition habits thatís at fault. If youíre 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.
Itís 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 thatís 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. FRIDAY
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 Fridayís workout. It is a light day used to recuperate the muscles by flushing out toxins and waste in your system with the pump. Fridayís workout is very important to set up your metabolic system for growth. Do not miss this workout.
Post Workout Nutrition
Post workout is definitely the most important meal of the day. After your workout you have two goals: refuel and rebuild. You need to refuel your glycogen stores and rebuild the damaged muscle tissue. I usually drink 40g egg or whey protein with 100g simple carbs. I take this meal in liquid form because it is easier for the body to absorb. Then about an hour later I have my dinner.
Mass Building Nutrition
Now here are some bulking tips to help put on the mass and keep the fat from piling on. Your breakfast should be your biggest meal of the day, besides your post workout meal. I normally eat 30-40g proteins at breakfast, 70-80g carbs, and about 10g fat.
(9 egg whites, 2 whole egg)
1 cup of oatmeal and 1 large banana
8 ounces skim milk
Berry Bomb Protein Drink
1/2 Cup skim milk
1/2 Cup fat free plain yogurt
1 packet of equal
1 serving of vanilla whey or egg protein powder
1 Cup frozen, unsweetened mixed berries (raspberries, blueberries, and boysenberries tastes great! Blend all ingredients in a blender for 20-30 seconds. All natural and tastes great!
TUNA EGG SALAD
Mix one can of water-packed tuna with four hard-boiled chopped egg whites and one hard-boiled chopped whole egg. Add one tablespoon of low-fat mayonnaise and 1 teaspoon of dill pickle relish. Serve on stone ground whole-wheat bread with a salad and apple. Donít forget to drink at least 10 ounces of water with this meal!
Blend 2 servings of vanilla egg or whey protein powder, a 1/2 banana, 3 strawberries, 1/4 cup orange juice, one-quarter cup papaya juice and ice.
Chicken Dinner Made Fast
Place 2 skinless chicken breasts in a microwave safe container. Season with 1 teaspoon Mrs. Dash, one half teaspoon. rosemary, and 1 teaspoon paprika on top of chicken. Add 3-4 cups diced potatoes, 6 cut up carrots, and 2 quartered onions. Cover with plastic lid, microwave for 15 min. Stir and cover and microwave for 10 minutes longer. Let stand for 5-7 min and EAT!!!
Quick And Easy Evening Snacks
ē String cheese and vegetables
ē Peanut butter on stone ground whole wheat bread sandwich
ē Raisins and nuts
ē Low-fat frozen yogurt
ē Cherry tomatoes and cucumber
ē Sunflower seeds
ē Canned fruit in itís own juice
ē Air-popped pop corn
Proper Food Combining
An important point to remember is this. What matters most is not the amount of food you eat, itís the amount of food your body will assimilate or absorb that matters most. Water, vegetables, fruit, and grains all play an important role in protein synthesis. An overload of protein without the proper amount of digestive enzymes equals protein down the toilet!
Mass Building Tips
Don't go more than 3 hours without protein. You want to keep a positive nitrogen balance and eating every 3 hours ensures this. This is where the dedication part comes in to play. Many times I consume protein shakes because it is the only way Iíll get my snack in. I also carry bananas, apples, peanuts and raisins while traveling on the road to prevent myself from going into calorie deficit. Eat 6-8 meals. This gives your body a steady stream of nutrients and it also tricks your body so it stores less fat.
Get 8 hours of sleep. Drink at least one gallon of water per day. When your cells are hydrated, your protein synthesis increases. Isolate yourself from the mainstream bodybuilding for 6 months. Train with this program and eat like your life depended on it, and then youíll give yourself the best chance of BUSTING THROUGH THE GENETIC BARRIER!
Be sure to visit MuscleBuilder Rx BodyBuilding Course
Bodybuilding Genetics, Reaching Your Bodybuilding Genetic Potential