What is the degree of blame for our genetics in that we can not build muscle mass, burn excess fat and generally be in shape? The answer may surprise you . Very small.
"I can not become big / dried / strong – it's all because of this genetics."
I often hear such things – both in the gym and beyond. Genetics is the best scapegoat for all occasions. We blame her for the failed attempts to build muscle, and for the failure in losing weight. But how much does genetics affect our successes in reality?
In fact, much less than you would like to think. Although all have different indicators in how well or not very well develop certain muscle groups, in the level of hormones and the propensity to accumulate and burn fat, EVERYONE can achieve a beautiful form.
You are trying to develop your own body for yourself, and not to repeat the path of someone else.
Imagine that your body is a plant. Give the plant the necessary conditions, and it will grow and blossom. And if this does not happen, then something is wrong. Perhaps the fault is the harmful insects, lack of light or water surplus. The same applies to your body: if you do not have progress, there is always a specific reason for this.
Success in bodybuilding is based on three pillars: training, recovery and nutrition. Most people in the best order are at the most two of these pillars. Moreover, most, in fact, pay attention only to training, while their food and sleep are simply catastrophic. Do not even dream about a good body, if you neglect the basics.
Most of us do not hold out to Schwarzenegger's potential, but that does not mean that we can not achieve our own goals. For example, look at the guy who is next to Arnold, Frank Zane.
He had short collarbones, a long torso, arms in 35 centimeters. He weighed 86 kg with the growth of 176 cm. In short, he had just the worst genetics for professional bodybuilders.
Nevertheless, he triumphed over Mr. Olympia three times and defeated Arnold himself!
How did he do it? He adhered to his diet, trained with incomparable intensity and always walked to the end. He understood that he can not compete with Arnold in mass, that's why he created such a correct body shape that many still call it the maximum that a person can strive for.
The story of Frank Zane is inspirational. The first step is to honestly evaluate yourself, your training regimen and your experience in order to develop a plan that is most suitable for you.
What is your goal? Build muscle in the upper body? Relief feet?
If progress in training is dragged like a turtle, it may be worth training less often to give the body time to recover. In addition, you can identify those parts of the body that you think are not developed enough, and train them twice a week. Perceive your body as a work of art. You are a sculptor, and in your hands make your body perfect.
For example, if you have a wide waist, do not waste time on questionable workouts for its "narrowing," but rather work to expand your shoulders. The wider the shoulders – the smaller the waist will look. If you have long arms – you can not shorten them with biceps.
Do pull-ups on each workout – yes, exactly on each. Ask a friend in the hall to touch the muscle that you are trying to develop – as studies have shown, the muscles work at 30% better, due to the sensation of touch.
Also, stop studying and start exercising. Training means "increasing the ability to perform a task." If after a year of training you work with the same weights, then you have not become better this year. Do one hundred percent on every workout – train muscles, not joints.
Just repeating the necessary action, you will not achieve the maximum effect. Instead, try to feel every repetition. Training is a lifestyle. A lesson is something sweet and calm, like a French course every two weeks. The only way to learn French is to go to France and speak only French.
The same applies to your body – this is a job that lasts 24 hours per day 7 days a week. Training, food, rest and training.
Remember: working on the body is not a competition with other people. You do this for yourself. If someone takes shape faster than you or with less effort, as you think, do not get discouraged. Do not be crazy about the reasoning that because of damned genetics you can not achieve anything. The time you spend on contrition, where better to spend on cooking healthy food or training.
Continue your hard work!
I read in Wikipedia that in 15 years Frank with the growth of 174 cm weighed 50 kg. So do not whine;)
Here you have problems, you can collect masses, but not increase in any way)
Yeah, if he has the worst genetics 176 / 86, then I'm not at all human with my 181 / 58
aaaaaaahahaha 176 / 86 . I would have his problems