Guest Blog: Scott Herman Discusses His FitnessGenes Results
Wednesday, February 17, 2016. Author Scott Herman
Wednesday, February 17, 2016. Author Scott Herman
What’s going on FitnessGenes!
As you may have seen across the FitnessGenes social media channels and on fitnessgenes.com, the Scott Herman Genetic Workout Plan is now live. I’m super excited to combine my muscle building strategies and secrets with the awesome research carried out by the FitnessGenes team.
I’m sure that most of you have already checked out your fitness DNA and are benefiting from your personal recommendations. But if not, I’ve selected a handful of the insights that were most relevant to my own training, to help you understand what you can expect from the test. Already received your results? Well read on and see how we compare! Here we go…
Possibly my most surprising result was my ACE gene, which influences whether your muscles are predominantly formed from slow twitch or fast twitch muscle fibers.
As my training has always been centred on building muscle volume and strength, I was sure that I was mainly fast twitch. However, my FitnessGenes results confirmed that the opposite was true.
Having mainly slow twitch does have its benefits though, especially when I’m completing a crazy long workout or an intense circuit. And since learning this, I’ve altered my training to ensure that I’m putting my muscles under optimal metabolic stress, which is key to promoting growth.
Through my own training and having trained others, I knew that different people respond to different training volumes. My FitnessGenes results showed that I respond best to high volume and high repetitions, and should even aim to complete up to 32 sets per workout. I know that this conflicts with the claims that the only way to build muscle volume and strength is to lift as heavy as possible, but this just doesn’t work for everyone!
Before the test, I was experimenting with a lot of different strategies, including 5x5 training. However I always felt that I was at my strongest and making my best gains when I was in my early 20s, and doing high volume training all of the time. So when I read my FitnessGenes report, it was like a light bulb went off. Just having that uncertainty confirmed is worth the price of the test.
As well as responding differently to training types, people do have different levels of inflammation, muscle damage and hormonal activity when it comes to working out. And depending on your individual response to these factors, this can really impact your optimal workout strategy.
My ego was destroyed when I found out that my recovery was actually below average!
When I’ve tried training muscle groups twice in a week before, all that happened was that I would get exhausted. I knew that it wasn’t overtraining because I wasn’t showing those symptoms, but it always made me extremely tired. I was advised by FitnessGenes to work each muscle group only once a week, and this was completely opposite to my partner Erica, who was recommended to hit each muscle group 2 or 3 times a week. Guess you can tell who has the superior recovery between the two of us!
So now when we train together, we know not to follow the same workout routine because one of us is going to benefit more than the other. Instead, we structure our training so that it works for both of us. This means that we’re not necessarily working at the same intensity or volume, but that’s because we’re genetically different.
Some genes make it easier for you to gain weight, whilst others make it harder for you to shift it. And as my genes confirmed, I’m susceptible to gaining weight, which once again really surprised me because I was always so skinny growing up! However as I’ve got older, I have noticed that I tend to put on excess weight around my abdominals and lower back when I relax my dieting. At one point I was eating a bagel every night, and that’s when I could really tell.
My FitnessGenes report highlighted the fact that I need to work harder than others towards lean gains, because genetically I do have a harder time losing fat.
I’m not one of these guys who can follow the vicious bulk/shred cycle.
This actually reflects how I like to structure my nutrition, because I would rather follow lean gains and look ripped at a Vegas pool party all year round.
FitnessGenes recommended that I started including HIIT training into my workout schedule 3 times a week, and stuck to a high protein / high fat diet. This is advice that I’ve been following, and after just a couple of weeks I could already see the results.
The topics that I’ve mentioned here are just a snapshot of my results and recommendations, as otherwise you would be reading this article for days!
There is so much more good information, and FitnessGenes can give you advice on endurance performance, blood flow, insulin function, training periodization, cortisol release, and even the best time of day for you to exercise based on your genetic type.
It’s all pretty cool, and I always get excited when they notify me that a new gene has been researched, and added to my FitnessGenes profile.
My results really made me re-evaluate what I was doing in the gym. Most importantly for me, my results have pushed me back to the high volume training that I knew was working for me before, because now it’s been backed up by science.
If you haven’t yet received your own fitness DNA results and want to discover what you’re made of, you can now follow the Scott Herman Genetic Workout System.
The system, which I created with the scientists at FitnessGenes includes:
Learn more about the Scott Herman Genetic Workout System here: https://fitnessgenes.com/genetic-workout-systems/scott-herman
And if you are already a member of FitnessGenes, it couldn’t be easier to upgrade to the Scott Herman Genetic Workout Plan.
Just head over to the FitnessGenes online shop, and the team can get you started today.