Maximum Genetic Muscular Potential – The Models And Their Limitations

Andy MorganGoal Setting11 Comments

Genetic Muscular Potential

Key points:

  • There are limitations to the maximum drug-free muscular potential models out there.
  • It’s useful to be aware of them, but you shouldn’t necessarily cap yourself at what these calculators would peg you as being capable of achieving.
  • As fun as it would be, it is not possible to simply make a calculation to determine whether someone is ‘roided to the gills or not.

The guy you see above is legendary Korean bodybuilder, Kim Jin Ho. This photo was taken of him at the Bodypower Pro show in Birmingham in May, a qualifier to get into the Mr Olympia competition 212lb division. Mr Olympia is bodybuilding at the highest level. The contestants are not tested for drug use. He is 5’4, and weighed 178lbs on that day. He won.

Is it possible that he is natural?

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How To Adjust Your Diet To Successfully Bulk

Andy MorganMaking Adjustments151 Comments

Menno Henselmens, How To Bulk

Menno Henselmens, How To Bulk

Picture: Coach Menno Henselmens. – Natural, shredded, nailing it like a boss.

Bulk’ – to gain body weight, with the primary goal of gaining muscle.

I feel there is an absence of quality diet advice out there for people trying to bulk. ‘Eat more!’ – lacks the detail and finesse to really optimise things, ‘Calculate your macros, train hard’ – misses the fundamental point that as we progress, calorie and macronutrient needs change and adjustments are needed to keep us progressing.

This guide is something that people have been bugging me to write for nearly three years, but truthfully, back then I didn’t feel that I had enough experience to write one without simply parroting things I had read elsewhere and applied to only a handful of clients. I’m glad that I waited, as coaching a lot of people through a bulk is the only way I could find out what stuff really matters vs what doesn’t, and come up with my own way of doing things.

How much more should we eat? Of what macronutrient? Do macros matter? How do I know when I should adjust? How do I minimise fat gain?

This is detailed, as that is how the overwhelming majority of people requested it. – 8000 words, and approximate ~35 minute read time. – There is a fair amount of reading up front then, but it may save you months of effort down the line.

I cobbled together 12 ‘graphs’ to try and explain what I am talking about visually. I’m no graphic artist though, so perhaps better to consider them whiteboard scribbles. Sincerely, I hope you find it interesting as well as practically helpful when choosing how you wish to bulk and implementing it successfully.

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Stress: In The Gym, Out of The Gym, and How it Affects Your Program and Progress

Andy MorganTraining Principles73 Comments

Training Experience Stress-response Graph

Training Experience Stress-response Graph

Graphs That Give You Gains: One of the lovely curves you’re about to become familiar with.

“It depends.” I hate giving this answer, but in so many cases that’s the only one that can be given. Unlike with the coaching, when people ask questions in the comments I don’t know the person and their situation, so in order to be helpful I need to either ask a follow up question, or explain a bit of theory, and by that point the person is often no longer interested and thinks I’m just being awkward by not giving the single answer that they so desperately want to hear.

Sometimes you need to read a little theory to get the answers you want…

Why should I cut back my training volume in a calorie deficit? By how much? Are 3 sets better than 5, or 5 better than three? How does training experience affect optimal training volume? How little can I get away with yet maintain my gains?

It all comes down to stress: Training is a stress that we put on our bodies to force adaptation. You need to manage stress and recovery to make optimal gains. This article provides a framework to help show you how to answer those questions.

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A Full Guide To Progressing With Chin-ups

Andy MorganTraining Principles74 Comments

Ring Chinups

Ring Chinups

Chin-ups are a great upper-back exercise. You know it, and I’m not going to waffle on with an unnecessary paragraph explaining why. They’re hard, which is why most gym bros avoid doing them, well, at least with anything approaching good form. Most people stay the hell away from them and stick to the lat-pulldown machine instead. Their loss, don’t make it yours. Here’s what this article covers:

  • A guide to adjusting resistance to optimise the training effect.
  • A full progression guide from rank beginner through to advanced trainee.
  • Chin-ups vs pull-ups – which you should do and when.
  • Common technique mistakes and considerations for long-term joint health.

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