I'm bigger, stronger and faster thanks to FitnessGenes

Thursday, April 05, 2018. Author Paul Rose

Paul Rose

If you’ve ever asked a training related question in one of our Facebook groups or on our helpdesk, chances are the reply has come from our genetic fitness coach, Paul Rose (in center of photo above).  Paul eats, sleeps, and breathes muscle, both from an aesthetic and performance perspective.  He’s a beast in the weight room and on the rugby pitch, where he puts his considerable strength into powerful, explosive motion. 

Like most members of our team, Paul already had a substantial background in exercise and nutrition before joining FitnessGenes.  Despite his already extensive academic and experiential knowledge base, here’s what Paul learned from his DNA test.

Increasing lean mass, speed and power

The combination of my ACE DD and ACTN3 CC (RR) genetic variations gives me the foundation for increasing lean muscle mass with lower volume training protocols.
Following a training program based on lower volume but higher load and higher acceleration exercises like Olympic lifting variations has not only improved my neural efficiency,  and consequently my strength and speed outputs, but it has also increased my muscular size (much more than expected).

During Hypertrophy phases and ‘bodybuilding’ style workouts, I benefit more from keeping my intensiveness high during the sets and reps while in the 5-10 rep range. I still incorporate the high acceleration component in each of these lifts with Compensatory Acceleration Training (C.A.T). Dr. Fred Hatfield popularised this approach in the 1980’s, and it focuses on moving the weight quickly,  applying as much force as possible during the concentric portion of the lift. Maintain control, but be explosive!

Furthermore, due to the fast contractile nature of my musculature, I ensure that my warm-up sets include an exercise which helps activate these fibers before starting my sessions (i.e. empty barbell squat jumps or plyometric push-ups). This dynamic warm-up helps activate my fast twitch fibers, improving my subsequent explosive lifting performance,  meaning greater force output and hypertrophy.  In simple terms, my genetically tailored workout means I leave the gym bigger and stronger!

Paul Rose-ACE Paul's genes predispose him for speed and power, so it's no wonder he loves playing rugby!
paul rose-ACTN3

Increasing calories without getting fat

APAO2 & UCP2 (Macro Split) - The insight provided by my metabolic and fat sensitivity genetic variants guide me with a macronutrient ratio that allows me to increase my total kcals using macros that won’t cause an excessive fat gain. In other words, I gain lean muscle only and don’t need to go through the silliness of “bulking up” in the winter only to subsequently “diet down” in the spring.

An inefficient or ‘fast’ metabolism in combination with a higher sensitivity to saturated fat, ensures that I take greater consideration when eating a caloric surplus. I aim to eat the majority of my extra calories in mono/polyunsaturated fats and carbohydrates.

When looking at my diet, I make a considerable effort to ensure that I am eating enough protein throughout the day for tissue building and repair from my intense workouts. I try to have protein with each meal and monitor any saturated fat content that may accompany these protein sources so that I do not exceed my recommended saturated fat intake.

When it comes to eating carbohydrates, I tend to have the majority of my carbs in the mornings, and those with a particularly high glycaemic load timed around my workouts. I try to have the majority of my monounsaturated and polyunsaturated fat sources in the evenings due to their satiating effects and known neurological benefits, examples include nuts, avocado & quinoa, hummus. These fats would be combined with or include a protein source and lots of colorful fibrous veggies for their phytonutrient content in the last meal of the day before getting in a good night's sleep.

paul rose-APAO2
Paul Rose UCP2 While having a "fast metabolism" may appear beneficial for someone looking to lose weight, it becomes problematic for those who want to build muscle because calories must be utilised very efficiently. Inefficient AA carriers need to account for their increased protein uncoupling when calculating their total calorie intake.

For further reading

I hope you enjoyed this article and invite you to read my other blog posts:

Coaching tips for performing a clean

Does my butt look big in these genes?

3 Exercises to Shape Your Triceps

Bilateral vs Unilateral Training

The Mind-Muscle Connection

Resting metabolic rate and its impact on body composition

Women and weight training

Phytonutrients-The Key to Longevity

The Correct Way to Warm-Up

Core Stability

Learn how to lunge

Build explosive power with kettlebell swings

How to achieve your fitness goals

Meditation: Train your brain for change

3 Easy Ways You Can Get Started

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