First I want to start off this post by saying that at first I was pretty skeptical of the test but after seeing the results it was very informative and gave loads of great information that was of no shock to me while others was a huge shock to me. I would love to post screenshots of my test results to maybe help you understand this post a little more but its like 16 pictures and I only want to post it if its okay with you first cause I know its a lot of photos and that would just be a huge bunch of photos, but I will post a couple. 

 

 

According to my test results I respond better to well exactly what the photo above says but my question is since according to my gene makeuop I am supposed to be doing about 16-22 sets for per workout. Now for example Leg days, this is a huge muscle group so wouldnt I want more volume for this muscle group cause I feel oike only 5 exercises would not be benefical for such a muscle group. Now for Chest I can understand 5 exercises of 4 sets each being more than enough but now my second question is lets say arm day.... Do I do 5 exercises for biceps and then 5 for triceps? How exactly do supersets and drop sets workout? Do these count as one whole exercise or two exericses?

 

Please anyone who answers this I want to say thank you in advance and please let me know if you would like to see anymore photos. Im trying to plan a new workout regim with these genetic results but I want to understand how better and if this would change any different between a cut or a bulk. Thanks guys and ladies!!!

What your results are saying is you are predominately white fiber dominate as opposed to red fiber. White muscle fibers produce a lot of force but have low endurance. This is why the recommendation is for low volume training. Your body doesn't need a lot of volume to stimulate growth and will respond better to heavier weights and lower sets and reps.

 

Now under Strength Training, it says you will benefit from periodization. What this means is don't exclusively do heavy weight low volume training but rather every 6-8 weeks throw in a week or two of higer volume lower weight training as well.

 

John

Hey Jmboiardi,

I really appreciate you replying back to my post and explaining what my results meant. It makes sense cause I've noticed throughout my training that when I stay longer in the gym and perform more excerises it doesnt seem to increase muscle growth or mass as much I would like it too. Basically Im in the gym for longer than an hour working my ass (excuse my lanuage) off and barley seeing any results.

 

When you say that my body responds better to heavier weights with lower sets a reps, wouldnt 8-15 reps be considered higher rep range and be more considered on the higher volume cause thats what confuses me.

 

My last question if you don't mind is how do I choose how many exercises I do for each body part? For example legs.. do I do 5 exercises for each part like quads and hamstrings? Im just a bit confused. Same with abs, do I do 5 exercises for abs and so forth.. thats what is confusing me to me. Not sure if thats just a stupid question or not. Cause I always want to make sure Im not under training.

 

Thanks again man for replying to my post. I really do appreciate it

Hey Jmboiardi,

I really appreciate you replying back to my post and explaining what my results meant. It makes sense cause I've noticed throughout my training that when I stay longer in the gym and perform more excerises it doesnt seem to increase muscle growth or mass as much I would like it too. Basically Im in the gym for longer than an hour working my ass (excuse my lanuage) off and barley seeing any results.

 

When you say that my body responds better to heavier weights with lower sets a reps, wouldnt 8-15 reps be considered higher rep range and be more considered on the higher volume cause thats what confuses me.

 

My last question if you don't mind is how do I choose how many exercises I do for each body part? For example legs.. do I do 5 exercises for each part like quads and hamstrings? Im just a bit confused. Same with abs, do I do 5 exercises for abs and so forth.. thats what is confusing me to me. Not sure if thats just a stupid question or not. Cause I always want to make sure Im not under training.

 

Thanks again man for replying to my post. I really do appreciate it

@NYCBorn 8-15 reps would definitely be considered 'higher reps'. If you respond better to low volume, you're probably better off focusing on the 3-8 rep range. However, that doesn't mean you can't do more than 8 reps for some sets, it just means the majority of your workout should be in those lower rep ranges.

 

The number of exercises for each body part doesn't matter. As long as you get the volume in, that's what matters. You could pick 5 exercises and do 4 sets per exercise (20 sets total), or you could do 6 exercises with 3 reps per exercise (18 sets total). It's not a big deal, just decide what exercises you're going to do/you want to do for your workout, then set it up so that you're going to fall within that 16-22 set range for your workout.

 

Hope that helps!

My Fitness Genes report has me red fiber dominated and high volume training is what is recommended for me. For them, 12-15 reps is high volume and 16-32 sets is high volume. In your case, 6-8 reps would be ideal across 3-4 exercises per body part. You shouldn't lift for more then 60-75 minutes (not counting cardio). For natural lifters, over 1 hour of intense training increases cortisol levels and lowers testosterone. For those using steroids and other anabolic aides, they can train for hours with no ill effects.

 

My advice is don't make this more complicated than it needs to be. Stick with the basic free-weight compound exercises: squats, deadlifts, rows, pull-ups, DB or BB benching, dips, straight bar curls, overhead pressing (DB or BB), and Romanian deadlifts. If you do 3 exercises max per body part, make sure the main exercise is a compound lift then supplement it with some isolated movements with cable machines or other non-compound movements. Stay in the 8-10 rep range and target getting in and out in 60 minutes. Every 6-8 weeks, throw in some higher volume and rep ranges - 4 exercises per body part in the 12-15 rep range - to add some periodization.

 

 

John

Hello again Jmboiardi,

I really appreciate you replying back to my post again.

 

Oh wow man I would of never guessed that 16-32 sets would of been considered high volume cause for 2 years straight I have been doing that constantly and now I have a pretty dang good idea of why I havent been seeing the results I should be seeing. Yeah im not going to lie when I said im in the gym for hours cause I guess honestly I just love the gym a lot and I hate leaving it or sometimes I feel like I didn't get a good enough workout in so ill stay a little longer and do a couple more exercises.

 

Thats crazy though that intense training for more than an hour can actually increase cortisol and decrease testosterone. I would of never known about that and even realized that until you just said it. You saying that reminded me of the Fitness Gene report of them explaining in my testosterone reults are above normal then the average person.

 

You got it man, I am making this more compliacated then it has to be and Its all cause throughout my life I look for and want to perform "perfection" which I know does not exist. Im going to be taking this all into consideration and going to give this all a try. I will keep you and everyone else posted about my new workout and any updates that come with it! I really do appreciate you replying man! Thanks again for your advice, always good advice.

Hey Scott_Herman,

Thanks for replying to my post sir. Thats what exactly what I figured and thats exactly why I was confused on my reults just a little cause I felt like the results where contradicting themselves. So what I will do for the first 3 weeks is all my compound movements ill keep within the lower rep range like 5 by 5's and see how that goes and maybe ill even go heavier on the dumbbell bench and incline bench press with lower reps and see if that changes. Then for like cable flys ill go semi heavy while focusing more on the higher rep range.

 

So basically just as long as I stay within the 16-22 rep range then Im considered good according to my gene results and anything over 22 sets would just be considered overtraining and not benefical to my training. The reason why I was asking about legs was cause I was going to split up the the days between quads and hamstrings but its hard to pick exercises that just focus on that one body part. What I might do is just make leg day all in one day. Thanks again Scott for answering my post!

No worries. Glad I could help :-)

 

I was a gym rat in my early years too training 2+ hours six days a week. What you need to remember is you grow when you are resting not when you are training. If you train too much, your body never has a chance to grow.

 

John

Yeah man sounds like you have got it figured out!

 

If you want to split up your leg workouts into two separate days, that's a great idea. I currently do that for my split - quads and glutes on one day, hamstrings and calves on another. It's the 5-day bodybuilding split if you want to check it out - you can easily manipulate the rep range so that the workouts fit your style of training better :-)

 

http://muscularstrength.com/12-week-challenge-workouts

Your always on time with that great advice jmboiardi and I cant say enough how much I appreciate that.

 

Im glad you were able to relate to me about this cause I am still working on it honestly. Like my chest day on monday I only did 5 exercises with a total of 20 working sets. Just did the simple Dumbbell Bench Press, Inclune Dumbbell Bench Press, Leverage chest Press, Incline machine Press and Cable Chest flys. I felt good after and my chest was sore the next day so I will hopefully see more growth with this new training. The only thing I am still somewhat confused about is my arm day. Im assuming just to do 4 exercises for buceps and 4 exercises for triceps. I think that would be good? I really dont know lol but like I said man I really appreciate your advice!!!

 

I always wanted to bring up the Red muscle fiber vs the White muscle fiber. Please dont misunderstand me when I say this but it seems like people with Red muscle fiber are better off then people with white muscle fiber. The reason i say this is cause it seems like Red muscle fibers have the best of both worlds, according to the article I read Red muscle fiber athletes have the ability to gain more muscle then white muscle fiber athletes and there legs have a lot of red muscle gibers cause of edurance. The article also stated that white muscle fiber atheletes struggle to gain more mass which kinda makes me feel like I have a huge disadvantage. Can you give me any advice on this?

Actually the optimal muscle balance would be 50% red and 50% white muscle fibers. White muscle fibers have the greatest potential for growth as they can get larger than red muscle fibers. Red fibers, as you noted, can also get big and have much more endurance than white muscle fibers. However, their growth potential is less than white muscle fibers. Regardless of your make-up, bodybuilding differs from powerlifting in that the goal is to train all 3 muscle fiber types to maximize growth whereas strength training focuses primarily on training white fibers and your CNS to produce the most force possible. You will get muscular growth but not as much as if you train all fiber types. Anyone will have challenges maximizing their muscle growth potential if they don't eat and train correctly.

 

I wouldn't consider red-fiber dominant and/or white fiber dominant as either advantageous or non-advantageous. The benfit of FitnessGenes is you can now tailor your training and nutrition to match your genetic make-up for maximum results. If you focus your efforts on training and nutrition based on your muscle fiber type versus worrying about your ratio and types of muscle fibers, you will get the best results possible :-)

 

John

Hello again Jmboiardi,

 

I appreciate you clearling this up for me cause whatever article I was reading, they kept ranting on how much better red muscle fibers are compared to white muscle fibers. It was just really discouraging reading the article cause they said mulitple times how white muscle fibers are the fat powerlifters while the red muscle fibers are the physique compeition.

 

I always get that strength and bodybullding training mixed up cause I always tried to fit the teo together but I have to realize that bodybulding and strength training are two different styles of training and if I had too my training would be more consistent with bodybuilidng even though I want to life heavy ass weight lol (just dont want to be a powerlifter lol).

 

The fitnessgenes test was great and im not here to bash it in any way and im also not saying that you believe I am lol, I just wanted to say that in case anyone in tne future who reads this post might believe that. Anyways, I have been trying to tailor my workouts a bit differently to correspond to my gene makeup but for the first week it felt like I was undertraining. I didn't feel like I was hitting my muscles groups as hard I was like the past. Im still working on putting the routine together cause the first week was a 5 day bodybuilding bro split. I think im going to switch it up to a Push Pull leg routine so I can get more benefit of hitting the muscle groups twice a week.

 

I appreciate everything you are doing for me by replying back and answering my questions cause I cant imagine how annoying they are. Thanks again boss.

No problem at all and your questions are not annoying - that is what this forum and this site is for to exchange information and share results.

 

If you are indeed more white fiber dominant, you will find it a bit easier than someone like me to put on muscle mass and strength with proper training and eating. You can still do a PPL routine and lift heavy weights to build a solid and strong physique. Your leaness will be most dependent on the amounts and types of food you eat.

 

John

I really appreciate that Jmboiardi and you being so kind. I know back then when I use to use the bodybuilding website/forums people on there were assholes and would just be very sarcastic for no reason and thats why I was always nervous about posting forums.

 

Well according to my gene test they did say white fiber dominant so im assuming and hoping lmao. I did minimize the amount of work im doing in the gym and I can say that I feel like I have been seeing a little more improvement. Granted its only been 2 weeks so im waiting for that month to actually start looking ror results but it feels good.

 

Whats PPL?

 

Thanks again friend for replying and being so kind!