genetic opti mising blueprint

7/28/2019 Genetic Opti Mising Blueprint

1/11

Genetics Optimizing Blueprint for AcceleratingNatural Muscle Growth

If your frustrated, fed up and sick of struggling through killer workouts that arentproducing results, I am about to reveal what may be the difference between youpacking it up or reaching your genetic hypertrophy ceiling!

I believe a scientific approach is key to maximizing muscle gains, strength, andachieving low body fat All science projects have a purpose, require backgroundresearch, a controlled environment, a test variable, accurate and extensivelogging of data and measurable results.

This genetics optimizing blueprint provides you with the knowledge to achieveyour muscle building purpose without having to conduct years of frustrating

research! But it is up to you to provide a controlled environment by onlymanipulating one variable in your routine at a time and accurately measuring theresults.

Do this and you will achieve your potential effectively as possible with nocompromise to great health!

The following system assumes you are generally healthy and is not intended forindividuals with medical problems.

Summary

Step 1-Do Your Research

Before you begin your Explosive Growth Spurts program, it is critical to youhave an overall understanding of the essential components for muscle growth.The components are:

Nutrition

Progressive Resistance Training

Recuperation

Mental attitude

The Underground Mass Secrets Master Manual includes everything you need toknow and much more.


2/11

Step 2 Put Together A Plan

Put together a plan. Use the Underground Mass Secrets Workbook and theinstructions in the Master Manual page 57.

Step 3 - Record Starting Measurements and Goal.

Accurately Assess Yourself

To make explosive muscle growth to your genetic potential, honest and accuratemonitoring of yourself is necessary. Second opinions and feedback from reliablesources like a training partner may be helpful.

Follow the steps on pages 35 to 44 in the Master Manual.

Pictures are a good way to monitor your body improvements. When takingcomparison pictures it is important to take them under the same conditions.

Sticking out your gut and growing your chest hair out for your before pictures isnot recommended!

Following are some details to keep consistent when using pictures for measuringprogress:

The picture background

Picture lighting

Camera

The distance the picture is taken

Body hair

Tan

Stance ( do not push your gut out for the first picture then suck it in for thesecond picture)

Poses .Take pictures of the same poses

Pump (do not take your before pictures when you get out of bed and your

after pictures when you get out of the gym!)


3/11

Step 4 Keep A Journal

The Underground Mass Secrets Workbook makes it easy to keep good records

of all the crucial components including training eating and recuperation.

Genetic Optimizing Checklist

Following is the Genetic Optimizing Checklist. Go through each section andrecord your answers.

Apply one adjustment at a time and measure results long enough for accurateconclusions. Within one to two weeks is recommended

Energy Levels

High = easily finish workouts, wake up easily alert throughout day then proceedto next section.

Low

Low energy levels may indicate you are overtraining and/or eating too littlecalories. If you are low on energy and have lost body weight then test thefollowing:

Nutrition Recommendations

1. Increase your calories by adding extra carbohydrates after you train2. Add an extra 1 or 2 tablespoons of coconut oil per meal.

Training Recommendations

1. light weight and high repetitions as per ALTERNATE PHASE B: HIGHREPETITION TRAINING PHASE for a week.

Wherever you are during your week, continue where you left off with your nextworkout being a high repetition light weight training day. For example if you have

just finished your Monday chest biceps workout, then your next workout would bea back triceps workout as per the high repetition plan.


4/11

Recuperation Recommendations

1. Decrease your training days down to two days per week for up to four

weeks.2. Decrease the time/length of your workouts between 12 25 minutes..

Body Weight

Bodyweight Unchanged or Unwanted Weight Loss


1. Increase your protein intake2. Add a serving of coconut oil to your meals.3. Increase Carbohydrates in Power Meals


1. Decrease your training volume and workout time to between 12 20minutes.

2. Switch to lower frequency training cycle


1. Add a daily nap for an hour2. Cut out unnecessary energy expenditures. Eg. Running, moving furniture

etc.3. Get an extra hour sleep a night.4. Do relaxing activities to reduce mental stress.

Body Fat

Track changes in Skin fold measurements. Make sure to take skin folds in the

same locations for an accurate measure of progress. Choose a qualifiedindividual and have them perform the measurements every time.

Optimally you want to have decreased measurements at each measurementperiod or at least the measurements staying the same. Once you know if yourskin fold measurements have increased or decreased, then measure bodyweight to gauge your progress towards building muscle and losing fat.


5/11

Skin fold measurements are less and you have gained weight you have lostfat and gained muscle.

Congratulations consider increasing calories slightly to compensate for your newmuscle growth.

If your skin fold measurements have increased and your weight hasincreased you have gained fat and possibly some muscle.


1. Decrease starchy carbohydrates in power meals2. Increase coconut oil to compensate for carbohydrate calories3. Increase fibrous carbohydrates.


1. Increase workout intensity by resting less between sets

If your skin fold measurements have remained constant and your weighthas decreased


1. Increase daily protein Calories slightly2. Increase daily fat calories


1. Decrease your workout time to between 12 20 minutes.2. Switch to lower frequency training cycle


1. Add a daily nap for an hour2. Cut out unnecessary energy expenditures. E.g. Running, moving furniture

etc.3. Get an extra hour sleep a night.4. Take a week off then start off your program at Week One.


6/11

Strength

With increased strength comes increased muscle size. Every workout you

monitor your weights lifted, workout volume and the time it takes you to finish.

Every week of the program, refer to your last Four Week Plan rotation of thatparticular week and set that as your mark to beat. For example if you are inWeek Three then look up the last time you did a Week Three of the type ofworkout you are about to do. See what the volume you achieved was and howmany minutes your full workout required to complete. Then the night before youtrain, set up a program on the charts provided that increases the volume.

You can increase your volume either by increasing the amount of weight you useor the number of repetitions you do. Of course adding a set will increase

your volume substantially.

Strength Increased

Congratulations go to the next section!

Strength Not Increasing


1. Increase your protein intake2. Increase Fat intake e.g. animal fats coconut oil.3. Increase carbohydrates calories in power meals


1. Decrease your training volume and workout time to between 12 20minutes.

2. Switch to lower frequency training cycle3. Go to Phase 1full body training.


1. Add a daily nap for an hour2. Cut out unnecessary energy expenditures. E.g. Running, moving furniture

etc.3. Get an extra hour sleep a night.4. Take a week off.


7/11

Aches and Pains

Muscles still stiff and not recuperating for next training session:


1. Increase your carbohydrate intake2. Make sure you are getting all vitamins and minerals3. Pay attention to hydration and increase water intake


1. Decrease your training volume and workout time to between 12 20

minutes.2. Switch to lower frequency training cycle3. Make sure you are warming up thoroughly4. Cool down after training with some light walking or stationary bike5. Add post workout stretching


1. Add a daily nap for an hour2. Take cold and hot showers

3. Consider sports massage once a week

Note:If you have any aches or pains that are not as a result of muscular stiffnessconsult a physician and get a check up. Take a week off from training and startup carefully with Alternate Phase B high repetition style training.


8/11

Do You Feel Like Quitting?


1. Increase your carbohydrate intake2. Make sure you are getting all vitamins and minerals3. Pay attention to hydration and increase water intake4. Add a lazy day to your program and eat whatever you want whenever

you feel like.


1. Decrease your training volume and workout time to between 12 20

minutes.2. Switch to lower frequency training cycle3. Take a week off4. Do light high repetition training Alternate Phase B for a week.


1. Add a daily nap for an hour2. Increase your sleep at night3. Make a little extra time for a hobby or relaxing leisure activity.

,

Explosive Growth Spurt Report Card

Not quite setting the world on fire with your muscle growth? Chances are you aremaking a failing grade if you were to be graded on your routine.Following is a report card or checklist for you to grade yourself and learn whereyou must improve for an explosive growth spurt.Go through the checklist and check off each category if you are applying it to

your program.If you do not check off the category, look up the information for the lackingcomponent in the course and learn how to apply your deficiency to your routine.For all the categories you check off, give yourself an honest assessmentfrom 1% to 100% .When complete look back at all your low scores and learn how you can improveyour routine as soon as possible to get growing!


9/11

Section One: Nutrition

# of meals per day___

Protein per meal / day____

Fibers per meal / day

Proper Fats per meal / day

Calories too much not enough?

Eating every two to three hours

Quality Multi vitamin

Whole natural foods

No meal replacements

Carbohydrates

Biggest meals after training

Power meals after training and breakfast meal

Stuffing yourself at meals? (bad) Eating good food combinations

Relying on supplements

Eating consistently

Cheating?

Alcohol or drugs?

Limited refined and processed foods like white flour and sugar.

Rate your intake of essential fats?

Rate your intake of artificial sweeteners, colors, and flavors

Indigestion, burping or farting out of control

Constipation?

Drink enough water?

Section Two: Training

Are you training majority of sets to Momentary Muscular failure?

Are you training consistently?

Training one day on one day off

Training as early in the day as possible

Warm up properly to avoid injury

Good form that focuses on each particular muscle trained

Soreness 24 48 hours after workouts

Workout duration optimal for your genetics and conditioning

Weights as heavy as possible without sacrificing form

Sets are optimal time and repetition schemes

Rotating training phases as per Four Week Plan

Heart rate high for duration of workout ( little rest between sets)


10/11

Training Continued

Following Gravity Edge principles to optimize every repetition

Using compound exercises

Do you miss many workouts? Are your weak body parts being prioritized?

Do you train your opposite side first? ( e.g. right handed person train leftside first)

Section Three: Recuperation

Taking time off every 8 weeks

Getting good nights rest every night

Sleeping 8 hours every 24 hour period

Daily naps

Conserve energy during day as much as possible

Do you show any overtraining symptoms?

Do you monitor for overtraining symptoms daily?

Rate how easily you wake up easily in the morning?

Section Four: Mental Attitude

Do you handle daily stress immediately

Do you carry a lot of stress?

Rate your mental perspective positive or negative? Do you have a lot of sarcastic thoughts?

Do you have a lot of envious or jealous thoughts?

Do you have a lot of anger?

Do you have fear in your life?

Do you believe you are succeeding?

Can you picture your ultimate build and what you are training for

Do you picture your body as you desire every night before bed?

Do you give up in your sets when it is a little hard or painful?

Do you care too much about getting bigger than other people ?

Will you do what ever it takes to succeed?


11/11

Section Five: Overall

Do you get good pumps when training?

Rate your excitement towards training?

Do you feel healthy? Do you have a high sex drive?

Rate your energy levels?

Water retention?

genetic opti mising blueprint

Documents