Genesis Zone

Back Day 1 All exercises are rest paused, no supersets today, 3 rest pause sets , 10 deep breaths, 2 overall sets per exercise. Up weight if you hit targets. Zbar Row 8-5-3 Single arm dumbbell row 8-5-3 Narrow seated row 8-5-3 Mid back machine row 8-5-3 Lat pull down 12-8-5 Assisted chin 12-8-5 Lat pull down 12-8-5 Assisted chin 12-8-5 Straight arm pullover on the cable 12-8-5 + CHEST Chest seated press 8-5-3 Seated Cable Flies 12-8-5 LAT STRETCH Machine Shrug 12-8-5 www.genesis-ugl. com www.genesis-board.com

Some people seem unsure of which forms of carbohydrates are best for replenishing muscle glycogen stores, well most fruits aren't very good at replenishing muscle glycogen stores because fructose is only capable of replenishing liver glycogen stores. Sugar (sucrose or HFCS) isn't very good either because it's 50% fructose. Only glucose can replenish muscle glycogen stores. Glucose = Can replenish muscle and liver glycogen stores Fructose = Can only replenish liver glycogen stores Galactose = Can only replenish liver glycogen stores Sucrose (and HFCS) = Half glucose, half fructose Lactose = Half glucose, half galactose Starch (complex carbohydrates) = Glucose Fructose and galactose can't directly replenish muscle glycogen stores although they can do so indirectly via dynamic equilibrium (they're converted into glycogen/glucose in the liver and then released into the blood stream where they can be absorbed by your muscles) although this process ...

Why do I dislike fruit and vegetables? Its because they're nowhere near as important as most people  seem to think. Assuming you're taking a vitamin c supplement (which I recommend) you can cut  them out of your diet completely without causing any harm whatsoever, assuming of course you're  obtaining the vitamins/minerals usually found in vegetables from other food sources instead (which  isn't hard to do). Overall fruit can cause too many problems, a better explanation would be that  excess fructose is converted into triglyceride’s (fat), which are then attached to LDL particles so  that they can be shipped out of your liver. This is why excess fructose consumption increases your  triglyceride’s and LDL cholesterol. It's important to remember that sucrose is half fructose and half  glucose, HFCS also contains fructose. Other issues that can arise are raising liver glycogen levels  too high and having no effect on suppressing appetite. Fruits...

I don't include further Fiber, it lowers testosterone, generally not very much at all but excessive  amounts of fiber will result in a noticeable (10-15%) decrease of testosterone when fiber intake  exceeds around 25-30 grams per day. The only people who benefit from additional fiber are those  who eat foods which are potentially vary unhealthy, carrying pesticides and chemicals etc, the fiber  will decrease the length of time it is within your system. www.genesis-ugl.com www.genesis-board.com

Fat intake, first off I will provide a minimum, I don't care how you arrange your carbohydrates to  proteins to whatever, but do not go below 50 grams of fat a day, this would be extremely unhealthy  and detrimental to your hormones. I prefer a minimum of 0.4 grams per lb of bodyweight, you can  go higher then this if you wish, a bonus to hitting these numbers with protein and fat is that  depending on your caloric intake goal, it stops your carbohydrates from hitting excessive numbers,  win win. Saturated/Mono fat isn't the enemy, Polyunsaturated is, keeping your poly fat intake to a  minimum is most impo rtant aspect of fat intake. www.genesis-ugl.com www.genesis-board.com

Now we are going to count all of our macro-nutrients, but in theory, you don't need to. The reason  why we are is because it fits simpler with most modern day counting systems. Most are in-fact,  incorrect, for example protein is not 4 calories per gram, carbohydrates are not 4 calories per gram  and fats are not 9 calories per gram. We simply use these figures because they make it easier to  count. The protein is way off and the carbohydrates plus fats are just rounded to the nearest,  different forms of macro-nutrients ie glucose digests at a different caloric intake to lactose and so  on. This will complicate things for most and this is the reason why I stick to the 4-4-9 system even though it is not actually accurate. Caloric intake is set depending on your goal but it gets slightly adjusted depending on lifestyle, you see somebody who is extremely active or doing a high volume bodybuilding routine would require a different caloric intake to ...

With dieting, something I often get asked is ratios of macro-nutrients. I don't use ratios, all you need  to worry about is getting enough protein, getting enough carbohydrate (depends on your training  volume and general activity level) and then filling in the rest of your calorie requirement with  mostly sat/mono fat. You should be thinking in terms of actual gram numbers, not ratios. If you  wish to think of ratios, I would say the optimal ratios for testosterone production for those who are  interested would be : - 20% Protein - 30% Carbohydrate - 50% Fat (45% saturated, 45% monounsaturated, 10% polyunsaturated with a 1:2 omega 3 to 6 ratio) Now we are going to count all of our macro-nutrients, but in theory, you don't need to. The reason why we are is because it fits simpler with most modern day counting systems. Most are in-fact, incorrect, for example protein is not 4 calories per gram, carbohydrates are not 4 calories per gram...

Now to dispel a quick myth, simply training to failure does not recruit all motor units, this is a common held belief and it is in fact, incorrect despite your body attempting to recruit them all. When ever your forced to practice maximal effort by attempting to recruit all your motor units, your telling your body that it needs to increase it's strength, it'll simply be within the range that you practise. Think of it that when your near failure, your telling your body to promote strength, now going to failure directly does not serve the best purpose for promoting maximal strength however going to failure is a requirement to maximise hypertrophy. For maximal strength training your already within the realm of failure from the very first repetition, this is where the balance begins. www.genesis-board.com www.genesis-ugl.com

Rest Pause is too intense of an intensity exercise for a beginner, or at least somebody who's not used to high volume, so how I get around this and by supporting the routine itself, I get them to find out their 10 rep maximums. This is done by doing sets of 8-12 repetitions, approximately 2 minutes rest and adjusting where necessary, so each set they achieve 12 they add a low amount of weight, ie 2.5kg (1.25kg per side) and if they only achieve 8 repetitions they decrease the weight slightly using the approximate guide above.  This can help them understand roughly where their 10 rep maximums are at with the exercises they wish to use on the rest pause routine. I start them off with 3 sets and each session add a set until they are doing a session of 5 sets with each exercise, this lets me know they have the frequency and volume down but at a reduced intensity. Then we invert this slightly with rest pause, as rest pause is a very inte...

So what you should do is aim for a certain number of total reps per week and then divide these reps  over as many sessions as possible. So for example instead of training twice per week with 30 reps  you could train 3 times per week with 20 reps, 4 times per week with 15 reps, 5 times per week with  12 reps or 6 times per week with 10 reps, at the end of the week the weekly volume still adds up to  60 total reps. Obviously these aren't the figures we are working off, just a way to explain how  the volume is spread more efficiently to combine with strength increases. Some people will ague  that this way you lose out on glycogen super-compensation, however worrying about increasing  your long term progress rate is far more important than worrying about a little bit of glycogen  super-compensation and even then with a raised volume this very minor negative will slowly fade. Now with the above in mind in regards to frequency, this applies across t...

Weekly volume is the most important factor, frequency is of secondary importance. Performing 20  sets per week is always going to be better than performing only 10 sets per week regardless of  frequency differences. Frequency comes into play when weekly volume is equal, for example  performing 10 sets twice per week (20 sets total per week) is better than performing 20 sets once  per week (20 sets total per week). Remember, body building is like power lifting, your trying to get as strong as possible, just simply in a different repetition range. You'll gain strength faster with a higher frequency, for example in order of least effective to most effective: 12 sets once per week (least effective) 6 sets twice per week 4 sets 3 times per week 3 sets 4 times per week 2 sets 6 times per week (most effective) www.genesis-board.com www.genesis-ugl.com

There are lots of factors with training, several I believe are very important are - High Volume High Frequency High Intensity Moderate Repetition Range (Weight) Training To/Near Failure How do I sum the above into a sentence? Pick a suitable intensity (% of 1RM, or rep range etc) and then train with as much weekly volume as you can handle from while spreading your weekly volume over as many sessions as possible/practical. www.genesis-ugl.com www.genesis-board.com

Random question I've received on steroids, the questions simplified, are steroids safe, how can you  tell visually if somebody is using steroids, can you hide it and when is the earliest you can use it? Injectable steroids are very safe, the side effects are exaggerated, oral steroids damage the liver and should be avoided. I don't go out of my way to recommend steroids although I'm willing to help someone if they decided they wanted to take steroids. The traps, neck and delts have a naturally high density of andogen receptors, they blow up the most when someone starts taking steroids. The calves have a very low androgen receptor density, this is why steroids don't help very much with calf growth. If you see someone with an usually thick neck, big traps and round delts you're most likely looking at a steroid user. A steroid using man vs a natural man is basically the same as a man vs a woman, the visual difference can be that dramatic. A sexual ...

Random question I've received on gear, the question simplified, is do steroids only cause temporary  gains? Well, the answer is yes and no. If you pass your genetic limit for muscle, some of what you gain will be temporary once cycled off, however, it is possible to keep everything up to the point of the genetic limit providing your training and diet is on point. Where I answered no, they are not temporary is a little harder to explain. You see steroids increase satellite cell proliferation, as does training. Satellite cells donate nuclei to muscle cells which allows them to grow/hypertrophy. During de-training the number of nuclei doesn't decrease, this means that when you start training again you'll grow much faster than you did the first time because you don't have to wait for satellite cells to donate nuclei, the nuclei are already present. Steroids will help you reach your genetic limit faster than usual, this is why beginner cy...

Random question I've received on GI, the question simplified, does the glycemic index make any  difference on body composition or health?  Glycemic index really doesn't make much of a difference to your physique whether you eat low or high GI carbs but this doesn't mean you should throw all caution to the wind, low GI carbs are much better for your health because they don't raise/spike your blood glucose levels as high. Glucose is an extremely destructive molecule, this is why your body keeps your blood glucose levels within a very narrow range, when your blood glucose levels are too high it damages almost every tissue in your body (especially your eyes, there's a very good reason why almost every type 2 diabetic on the planet wears glasses or contact lenses). So although GI makes very little difference in terms of your physique this doesn't mean that you shouldn't care about GI at all, low GI carbs are much healthier. www.genesi...

Random question I've received on drinks, the question simplified, Is drinking soft drinks (like diet  coke) okay, along with tea or coffee?  I don't actually recommend soft drinks like diet coke, Too much phosphorus in soft drinks and not enough calcium/magnesium/potassium. Tea contains too much flouride, which can cause problems such as a reduced thyroid and coffee can cause issues, caffeine isn't harmless as people believe but it's not detrimental either. If you having a drink and want it sweetened, I would recommend Stevia, it causes less problems then other sweeteners, I would feed aspartme to my dog. A drink I would recommend, although not amazingly beneficial due to caloric intake etc is orange juice, but this should be drunk with a straw to avoid vitamin C coming into contact with your teeth, Vitamin C is not good for your teeth and I have no idea why they make vitamin C chewables for people especially children, argh. Sayi...

Random question I've received on Hydrogen Peroxide, the question simplified, why do you use it as  a mouthwash, how can it help you if your sick and why do you avoid chemicals?  Well, HP is H2O2 while water is H20, so water has 2 hydrogen atoms and 1 oxygen atom, HP has 2 hydrogen atoms and 2 oxygen atoms. So basically HP is simply water with twice as much oxygen as usual. HP is unstable and naturally wants to shed the extra oxygen molecule. Oxygen is a bleach, in fact all bleaches are oxidizing agents, this is how HP bleaches your hair/teeth (the oxygen removes colour/stains, other bleaches (for example cleaning/clothes bleach) might use a different ingredient instead of HP but they work the same way, an oxidizing agent causes the bleaching. Oxygen is also very good at killing bacteria, so too is UV light. Have you ever wondered by running water stays fresh and safe to drink but still water goes yucky? It's the oxygen, running water is c...

Random question I've received on CBL diet, the question can't really be simplified, the quoted a section to be and asked my thoughts, I am going to quote this section here for those who do not own the book as it won't be clear what I'm answering. So, the quoted section is -- "What makes caffeine integral to Carb Back-Loading is the ability to cause transient insulin insensitivity. Not only does insulin interfere with the actions of caffeine, but caffeine interferes with insulin's function as well, by decreasing insulin mediated tGLUT response. With caffeine, it's possible to both amplify Carb Back-Loading when training at the perfect time, but also to modify insulin sensitivity to accommodate training at non-ideal times, such as in first thing in the morning. People are the most sensitive to insulin in the morning, and most apt to store excess carbs as fat — caffeine changes that. Cells can no longer clear glucose as rapidly, so the extende...

Random question I've received on push ups, the question simplified, are push ups better then the  bench press?  Weighted push-ups are a suitable alternative, in fact I believe weighted push-ups are actually better than bench press due to the fact that push-ups are a closed chain exercise while bench press is an open chain exercise. The comparison between push-ups and bench press is basically the same as the comparison between pull-ups (closed chain) and lat pull downs (open chain). Where the problem lies is that push ups can be hard to add weight to over time, one way around this is to alter the repetition range used for the push ups, this shouldn't cause many issues as it's only one exercise but non the less, if your able to increase the weight within a more efficient hypertrophy range then this would be ideal, once you can't do it within this range unless you actually include them both together, the bench press will take over.

Random question I've received on Anti E's, should I take an Anti E? Moststeroid users within the group would or at least should know how Anti E's work and yes they taking letro without steroids will increase testosterone and reduce estrogen, many people take letrozole by itself, it gives a natural lifter a slight advantage. For a dosage, I would recommend half a tablet, approximately 1.25mg per week, any more then this for a natural and you could begin to run into problems such as sex drive etc.  Now I don't directly recommend women take an Anti E, If a woman takes letrozole she will lose a lot of water weight because estrogen promotes water retention. Her fat storage profile will also change, however it won't necessarily be for the better, she'll lose fat from her face, breasts, thighs, ass etc and start shifting toward a make fat distribution, i.e more fat around the midsection.