MAXIMIZE YOUR NATURAL MUSCLE GAIN POTENTIAL

Muscle gain potential refers to the maximum amount of muscle that an individual can realistically expect to gain over a given period of time. This potential is determined by a variety of factors, including genetics, training history, nutrition, and overall lifestyle.

While muscle gain potential can vary widely from person to person, there are certain factors that can help to maximize one's potential for muscle growth.

You might be thinking.. awe man I've been training for 4 years.. my gain potential sucks!

Don’t worry, this is the AVERAGE. It will vary for men and women. AND it will be affected by lifestyle factors, training and genetic potential.

You might have been training for the last 4 years but its UNLIKELY that you have have truely maxed out your natural gains potential.

Here are my 5 tips to optimize your ability to gain lean muscle tissue.

#1 EAT IN A SLIGHT CALORIE SURPLUS

If you don't want to gain too much body fat during your bulk, its important to determine your current maintenance calories and then eat SLIGHTLY ABOVE maintenance. It takes 3500 cal approx to make one pound of muscle, so you if you want to gain 1lb of muscle per month divide that by the number of days ~= 120+ calories per day

#2 OPTIMIZE RECOVERY

Most people aren't "overtraining" - they are under-recovering. Shitty quality food, lack of sleep, and inefficient workouts. Optimizing your trainng split and making sure you recover between workouts is key.

The theory of supercompensation is a principle in exercise physiology that describes how the body responds to training stimuli to improve performance and adaptation.

The theory states that after a period of training, the body's physiological systems will experience a temporary decline in performance before eventually recovering and improving beyond their previous baseline levels. This process is known as supercompensation.

Here's how it works:

During a training session, the body is subjected to stress and experiences fatigue as a result.

Following the training session, the body enters a recovery phase where it repairs and adapts to the stress that was applied during training.

During the recovery phase, the body will temporarily decrease in performance as it repairs and adapts to the training stimulus.

However, if adequate recovery time is given, the body will eventually adapt to the training stimulus and improve beyond its previous baseline levels. This is known as supercompensation.

If training continues and the body is subjected to another training stimulus during the supercompensation phase, the body will experience another temporary decline in performance before eventually recovering and improving beyond its previous supercompensation levels.

#3 QUALITY OF FOOD MATTERS!

Don't just eat pizza, and burgers and drink Coca-Cola to hit your calories. It's important to keep your gut health in check to optimize your hormones and growth potential. Also +120 calories in a day is equivalent to a large banana! That’s not very significant, but it is important. This is why its important to be tracking your food if you want to gain muscle but not too much body fat.

The quality of food matters when bulking because the nutrients in food can impact various aspects of health and performance. Consuming a diet high in processed foods, sugar, and unhealthy fats can contribute to inflammation, hormonal imbalances, digestive issues, and impaired recovery, all of which can hinder muscle growth and performance. In contrast, consuming a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help to reduce inflammation, promote recovery, support gut health, and regulate hormones, all of which are essential for building muscle and optimizing performance.

#4 INTENSITY AND RPE

Your RPE matters. This means rate of perceived exertion. If you get to the end of your set and you feel like you could still hit 3+ reps your training intensity is too low. Track your weights so you can focus on progressive

overload. Increasing strength = increasing muscle.

RPE, or rate of perceived exertion, is a method used to measure the intensity of exercise by assessing how hard an individual perceives the exercise to be. Training intensity, which is the amount of weight lifted or the level of resistance used during exercise, is also an important factor.

The relationship between muscle mass and strength is also important to consider when discussing RPE and training intensity. As muscle mass increases, so does strength. This means that individuals who are looking to build strength and improve performance should focus on building muscle mass through resistance training. Additionally, increasing training intensity and using heavier weights can help to stimulate muscle growth and improve strength gains over time.

#5 WARM UP AND CORRECTIVE EXERCISES

DON'T SKIP corrective exercises or your warm-up. Better movement patterns = better muscle fiber recruitment = more potential gains! (and less risk for injury and needing to take time off the gym.

Maximizing natural muscle gain potential requires a holistic approach, including consistent exercise, and recovery strategies such as corrective exercises and a warm-up.

By addressing muscular imbalances, improving movement patterns, and activating underactive muscles, corrective exercises and a proper warm-up can help to optimize muscle fiber recruitment during exercise.

By incorporating these strategies into a comprehensive workout routine, you have a greater can maximize their natural muscle gain potential, improve overall performance, and reduce the risk of injury.

LETS LOOK AT SOME CASE STUDIES!!

CASE STUDY #1 Chantelle

Chantelle gained 7lbs in 7 months which is maximizing her gains potential as an intermediate lifter (1lb permonth. Chantelle intermediate lifter and was training 3-4x a week when we started working together.

She was eating in a calorie deficit and struggling to build muscle. We went through a reverse diet,

We optimized:

• stress management

• total calorie intake

• program structure

Chantelle gained 7lbs in 7 months which is maximizing her gains potential as an intermediate lifter (1lb per month)

CASE STUDY #2 Nick

Nick has been training for over 5 years. He would be considered an "advanced lifter, yet nick struggled to build muscle mass.

What was holding him back?

2 things

• the fear of gaining too much body fat; he was afraid of food

• His movement patterns were not optimized so he had poor muscle fibre recruitment.

What did we do?

Optimized his mobility and stabilized his joints, and increased his calorie intake.

Nick has gained approximately 15 lbs in 7 months. he should have only gained 2-3lbs in a year BUT because we optmized his stragey and movement he was able to get a lot closer to his genetic potential much faster.

CASE STUDY #3 Brayden

Brayden is considered an advanced lifter. He had been lifting for over 5 years.

He was doing a "classic bro split" at the gym and his biggest obstacles were that

• He was not eating enough

• He was training with too much volume and not enough intensity

• We increased his food to build muscle and repair his metabolism

• When we went into a deficit Brayden lost body fat easily

By simply increasing his food and decreasing his training volume Brayden is the leanest and strongest he has ever been!

If YOU are struggling to build muscle hit the APPLY button on the main menu! I’ll see what I can do to help you maximize your gains and build the body of your dreams!