Genetics Optimizing Blueprint for Accelerating Natural Muscle Growth

If your frustrated, fed up and sick of struggling through killer workouts that aren’t producing results, I am about to reveal what may be the difference between you packing it up or reaching your genetic hypertrophy ceiling! I believe a scientific approach is key to maximizing muscle gains, strength, and achieving low body fat All science projects have a purpose, require background research, a controlled environment, a test variable, accurate and extensive logging of data and measurable results. This genetics optimizing blueprint provides you with the knowledge to achieve your muscle building purpose without having to conduct years of frustrating research! But it is up to you to provide a controlled environment by only manipulating one variable in your routine at a time and accurately measuring the results. Do this and you will achieve your potential effectively as possible with no compromise to great health! The following system assumes you are generally healthy and is not intended for individuals with medical problems.

Summary
Step 1-Do Your Research
Before you begin your “Explosive Growth Spurts” program, it is critical to you have 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 to know and much more.

Step 2 – Put Together A Plan
Put together a plan. Use the Underground Mass Secrets Workbook and the instructions 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 accurate monitoring of yourself is necessary. Second opinions and feedback from reliable sources like a training partner may be helpful. Follow the steps on pages 35 to 44 in the Underground Mass Secrets Master Manual. Pictures are a good way to monitor your body improvements. When taking comparison 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 is not recommended! Following are some details to keep consistent when using pictures for measuring progress: • • • • • • • • • 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 the second 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!)

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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 and record your answers. Apply one adjustment at a time and measure results long enough for accurate conclusions. Within one to two weeks is recommended

Energy Levels
High = easily finish workouts, wake up easily alert throughout day then proceed to next section. Low Low energy levels may indicate you are overtraining and/or eating too little calories. If you are low on energy and have lost body weight then test the following: Nutrition Recommendations 1. Increase your calories by adding extra carbohydrates after you train 2. 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: HIGH REPETITION WEIGHT TRAINING PHASE for a week. Wherever you are during your week, continue where you left off with your next workout 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 be a back triceps workout as per the high repetition plan.

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 Nutrition Recommendations 1. Increase your protein intake 2. Add a serving of coconut oil to your meals. 3. Increase Carbohydrates in Power Meals Training Recommendations 1. Decrease your training volume and workout time to between 12 – 20 minutes. 2. Switch to lower frequency training cycle Recuperation Recommendations 1. Add a daily nap for an hour 2. 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 qualified individual and have them perform the measurements every time. Optimally you want to have decreased measurements at each measurement period or at least the measurements staying the same. Once you know if your skin fold measurements have increased or decreased, then measure body weight to gauge your progress towards building muscle and losing fat.

Skin fold measurements are less and you have gained weight you have lost fat and gained muscle. Congratulations consider increasing calories slightly to compensate for your new muscle growth. If your skin fold measurements have increased and your weight has increased you have gained fat and possibly some muscle. Nutrition Recommendations 1. Decrease starchy carbohydrates in power meals 2. Increase coconut oil to compensate for carbohydrate calories 3. Increase fibrous carbohydrates. Training Recommendations 1. Increase workout intensity by resting less between sets If your skin fold measurements have remained constant and your weight has decreased Nutrition Recommendations 1. Increase daily protein Calories slightly 2. Increase daily fat calories Training Recommendations 1. Decrease your workout time to between 12 – 20 minutes. 2. Switch to lower frequency training cycle Recuperation Recommendations 1. Add a daily nap for an hour 2. 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.

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 that particular week and set that as your mark to beat. For example if you are in Week Three then look up the last time you did a Week Three of the type of workout you are about to do. See what the volume you achieved was and how many minutes your full workout required to complete. Then the night before you train, 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 use or 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 Nutrition Recommendations 1. Increase your protein intake 2. Increase Fat intake e.g. animal fats coconut oil. 3. Increase carbohydrates calories in power meals Training Recommendations 1. Decrease your training volume and workout time to between 12 – 20 minutes. 2. Switch to lower frequency training cycle 3. Go to Phase 1full body training. Recuperation Recommendations 1. Add a daily nap for an hour 2. Cut out unnecessary energy expenditures. E.g. Running, moving furniture etc. 3. Get an extra hour sleep a night. 4. Take a week off.

Aches and Pains
Muscles still stiff and not recuperating for next training session: Nutrition Recommendations 1. Increase your carbohydrate intake 2. Make sure you are getting all vitamins and minerals 3. Pay attention to hydration and increase water intake Training Recommendations 1. Decrease your training volume and workout time to between 12 – 20 minutes. 2. Switch to lower frequency training cycle 3. Make sure you are warming up thoroughly 4. Cool down after training with some light walking or stationary bike 5. Add post workout stretching Recuperation Recommendations 1. Add a daily nap for an hour 2. 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 stiffness consult a physician and get a check up. Take a week off from training and start up carefully with Alternate Phase B high repetition style training.

Do You Feel Like Quitting?
Nutrition Recommendations 1. 2. 3. 4. Increase your carbohydrate intake Make sure you are getting all vitamins and minerals Pay attention to hydration and increase water intake Add a “lazy “day to your program and eat whatever you want whenever you feel like.

Training Recommendations 1. Decrease your training volume and workout time to between 12 – 20 minutes. 2. Switch to lower frequency training cycle 3. Take a week off 4. Do light high repetition training Alternate Phase B for a week. Recuperation Recommendations 1. Add a daily nap for an hour 2. Increase your sleep at night 3. 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 are making 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 where you 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 lacking component in the course and learn how to apply your deficiency to your routine. For all the categories you check off, give yourself an honest assessment from 1% to 100% . When complete look back at all your low scores and learn how you can improve your routine as soon as possible to get growing!

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)

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 left side 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?

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? This bodybuilding blueprint is part of the Underground Mass Building Secrets program. It is copyright protected and is not to be duplicated or distributed without written consent of UMS Inc For a complete training program free sign up here.

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