How Much Do genetics Influence On Me?

The very enthusiastics say it's not related and the less motivated use it as an excuse, but what does science say about?

 
By ChulucanasGym
Model: Henry Hernández*

Talking in strictly clinic terms, Genetics do influence on building the body you wish, what means your body's whole characteristics and those come inherited in you by generations influence in your capability  of increasing muscular mass, or losing body fat, or having more stamina, or being stronger,... everything or anything them.

However, Genetics do not determine completely your final body shape. If you can't change it in its programming, you will know it for taking it advantage or balancing it at level you're looking for, through diet, training, and a resting regime correctly designed and followed  as much disciplined as you can.

It's probable you also need supplementation, but it only applies in case when clinically proven your body reports some deficit or scarce, and it's necessary running to the medicine for compensating there where it lacks. It's good to mention  this extra puling has ever to be advised by  a trustable medic or nutricionist.

But, how much do genetics play in your favor, or not? The first you must have in mind  what your body's primary shape or biotype is, which turns into your first visible indicator... unless you want to have some lab tests, what will be ever much safer.

• If you trend to be thin, so you don't accumulate much fat body, and your muscular mass is few, then your biotype could be ectomorph.
• If you trend to get fat, accumulate many body fat (that must not be confused to muscular mass), your body could be endomorph.
• If you trend to have muscular mass not working out  often, don't accumulate body fat (or you can undo it fastly), and your body shape ever keeps athletic features, your biotype could be mesomorph.

Look! Specialists warn that people don't have just one pure biotype necessarily and this is not strongly linked to skin color neither. In fact, it's very common that because of our mixture, we may have combined biotypes.

Depending on what your sport goals are, it would design a plan that works straight to your biotype. Generally Endomorphes and Ectomorphes  will require a very special type of training, and their capability to reach the shape they look for, can take many months or years even. Despite, Mesomorphes could take few months to improve their shape, so target to body goal  they're looking for. That's why  you have to remember that it could be working for one individual not necessarily works to you.

In the other hand, if you're not Mesomorph, don't desperate or look for magic solutions neither. Patience, good humor sense, and discipline will have to be your constants.

And if you're Mesomorph, please don't be self-sufficient because one thing is having some comparative physical advantages compared to other people, but uncaring doesn't guarantee  to keep fit.

Based upon this first tip and your body achievement objectives, your feeding and training plan will be designed. We can't give you here a formula for general using. Simply we recommend you to talk muchly to your trainer for doing the design and having some mechanism allowing to control the progress (usually body measuring, routines performance, your own motivation capability).

What indeed is common for every biotype is the resting time. Whatever your sport activity is, 8-10 hours of deep sleeping will you rcover and build the desired shape.

But if your lifestyle doesn't allow too many resting hours, you must work seriously on get disiplined through a schedule, that you'll follow enthusiastic, full of attitude.

* Henry Hernández, this article's model, is a Chulucanas-based personal trainer who you can contact directly on his Facebook account or leaving him any question below.

Key Muscle Groups for a Harmonious Physique in Bodybuilding**

When you venture into the world of bodybuilding, it’s natural to focus on developing big, strong muscles, but the real challenge and goal lie in building a harmonious and balanced physique. Having a symmetrical figure will not only help you stand out in competitions but also help you maintain a healthy and functional body.

Here are the muscle groups you need to work on to achieve that desired shape!

1.  Pecs: The foundation of a powerful upper body – The chest is the focal point of the upper body. Well-developed pecs give you that voluminous, athletic look that stands out in any fitted shirt. Spend time on exercises like bench presses and flyes to achieve a defined, broad chest.

2.  Back: The key to the famous “V” shape – The back is one of the largest muscle groups and often one of the most neglected. Developing the lats will help you achieve the coveted “V” shape, adding width and depth to your physique. Lat pulldowns and barbell or dumbbell rows are your allies here. And don’t forget the traps—well-developed traps add visual bulk and strength!

3.  Shoulders: The touch of width— Strong shoulders not only increase your appearance of power but also harmoniously connect the torso with the arms. Work the deltoids in all their parts (anterior, lateral, and posterior) to avoid imbalances. Presses and lateral raises are key.

4.  Arms: The perfect combo of biceps and triceps – Well-developed arms are always admired. But to have fully developed arms, you need to focus on both the biceps and triceps. Exercises like barbell or dumbbell curls for biceps and dips or triceps extensions will help you maintain balance between both muscles, achieving an impressive aesthetic.

5.  Abs: Definition at the center of the body – A sculpted abdomen is the hallmark of a well-worked physique. It’s not just about aesthetics; strong abs provide stability in other heavy exercises. Incorporate variety: from crunches to planks, to achieve a strong, well-defined core.

6.  Legs: The foundation of any great physique – Voluminous quadriceps are fundamental if you want a complete and proportioned physique. Well-developed hamstrings balance the volume of your legs and protect you from injuries. Squats, leg presses, and deadlifts are essential to making your legs as impressive as your upper body.

7.  Glutes: Don’t underestimate them – In bodybuilding, well-developed glutes are crucial for a strong and balanced physique. They help improve your posture and shape the lower body. Exercises like hip thrusts and lunges are key for developing this area.

8.  Calves: Don’t neglect the details — Calves are one of the most challenging muscles to develop, but well-developed calves complete a balanced figure. Include calf raises in your leg workouts to ensure this muscle group doesn’t fall behind.

Why is balance important? – It’s not just about having big muscles; what will make you stand out is a proportioned physique. A harmonious development will help you avoid injuries, improve your performance, and, most importantly, achieve a visually pleasing body. Working on each muscle group in a balanced way will not only make you a bodybuilder but a complete athlete.

Stay motivated to keep improving! – Bodybuilding is an art, and you are the sculptor of your own body. Don’t just focus on the muscles that are more visible or easier to work on. The key to success lies in balance and consistency. With every workout, you are one step closer to your best version. Remember: true strength lies in balance! | Follow us on X | Write us at WhatsApp | chulucanasgym@gmail.com 

Training Smart: How to Maximize Your Gym Performance Without Sacrificing Progress

For a passionate bodybuilder, the motivation to train every day is immense, but training efficiently is crucial to avoid plateaus or injuries. Understanding how to structure workouts, especially if you're considering working the same muscle group on consecutive days, is key to optimizing results and staying in top shape.

 

Balancing Upper and Lower Body Training on Alternate Days

Splitting workouts into upper and lower body days is an effective approach that allows you to train with high frequency without overloading a specific muscle group. This method maximizes recovery and ensures balanced development.

 

Key Benefits:

• Targeted recovery: Alternating days gives muscles time to recover, maintaining workout quality.
• Symmetrical development: Regularly working both upper and lower body promotes a proportionate physique.
• Reduced risk of overload: The central nervous system (CNS) also gets recovery time, which optimizes performance and reduces fatigue risk.

 

What Happens if You Train the Same Area on Consecutive Days?

Training the same muscle group on back-to-back days comes with risks and limitations:

 

• Overtraining risk: Consecutive training without rest can cause accumulated fatigue, impacting performance and increasing injury risk.
• CNS fatigue: Even if muscles can handle the load, the CNS may be overtaxed, leading to a decrease in overall capacity.
• Adaptation and plateauing: Insufficient recovery prevents muscles from adapting to the stimulus, slowing progress in strength and hypertrophy.

 

When Training the Same Area Can Be Effective

There are scenarios where working the same muscle group two days in a row can be beneficial, provided it's strategically planned:

 

Low-intensity sessions: A day focused on technique or activation followed by a higher-intensity workout can prepare muscles for greater effort.

High-frequency programs: Some advanced programs, such as powerlifting routines, use an approach that allows working the same area with different intensity levels on consecutive days.

 

How to Train Smart

Vary the stimulus: Alternating between heavy and light days allows you to train the same muscles without compromising recovery.

Adequate recovery: Good sleep, proper nutrition, and active recovery techniques like stretching and massages are essential for staying in top shape.

Listen to your body: Recognizing signs of extreme fatigue or pain is essential to avoid injury and adjust your program as needed.

 

Conclusion

Y            our motivation to hit the gym daily is your greatest asset, but turning it into progress requires strategy. Training smart and allowing time for recovery will take you further, letting you enjoy the journey without risking your health. Follow us on X | Talk to us | chulucanasgym@gmail.com

  

It’s time you put in casting mode

At least in Peru, the Covid-19 infection is going to change muchly the culture about healthy lifestyles, and possibly to be the better. One of the measures the government has taken is body mass index (BMI) people equal or upper 40 may not work in person when the economy to reactivate because they are one of the most vulnerable human groups to the contagion.

The medical reason is simple: the virus leaves the lungsockets useless, the little bags  we have where oxygen feeds the blood allowing the functions of our body to work normally. When that vital gas scarces –a condition known hypoxia—our cells begin to weaken and even die, then they unchain oother health conditions which can shorten our life.

The diabetes and the cardio-vascular diseases also have to do much with obesity. Initially, the Peruvian government fit to the suggestion of World Health Organization about BMI people equal or upper 30, at the moment, were not abled to presential work, but a popular claim moved the mark up to 10 points.

Could your country or your boss take the same decisions? If we think it on the perspective of laboral risk, it’s a chance. Claiming could be a choice but i’ts the easiest choice. The alternative could be you don’t wait for the idea to turn a rule and take control of your own health. But many guys begin enthusiastic in the beginning and lose the motivation step by step.

Here is when our brain has to work to re-program first. Yes, we can. And although we are not endorsing you to take an image as a mirror, the current sanitarian situation does demand us to look for very inspiring references, and after much exploring, we find with the expectant attitude the models have. Yes, the guys you see looking like on the magazines, the posters, or the TV. They are ever ready for the next work, so all their effort is focused on the next casting.

Perhaps this same attitude is what you should adoptbut not falling into paranoiaor increasing your anxiety neither, so here we have a full recipe possibly useful for you very much. Easier, impossible.

Keep your body in shape

When a model has a casting, the first they are going to see is the physique, and that only is gotten with physical exercise, healthy feeding, enough and fixing rest. Remember you have to dedicate at least half-an-hour to work-out your physique, your feeding must cover all your energy need in the right balance, and your whole resting time really recharges in terms of alert and mood.

Then, you have to organize your lifefor accomplish each one of your activities and you must set real, verifiable goalsthose allow to control if you triumph or happens the whole opposite. Doubts? Contact a physical trainer now.

Focus your mind

When a model goes casting, knows pretty well the body is not enough. What the directors are going to evaluate is also how much concentration the model is going to performin the activity he or she is required for. If your body is here but your mind is away, things are not going to work well and that’s easy to notice, especially in crisis time.

Address all your attention to the actual moment, make aware of everything you do or say (even not mentioning any word), follow up the sequence of any activity since its beginning until its end, and pass to the next one when the last one was fulfilled, breathe deeply and think of yourself to ease projecting outside. The meditation is an excellent exercise and we know somebody who can help you.

Perfectionate your talent

We already have a good-shape body, we already have a focused mind. But, what do you know to do? It’s probable what you know to do, other many people can do the same way. Then, your personal task must be improving it to highlight. In that sense, more than compete against the other people, you should compete against yourself, against you used to be. As they say, making yourself a better version of yourself everytime.

And what about if they don’t choose you? This is the major probability a model has clear, then the first he or she learns is overcoming the mistake and reinvent for facing the next challenge, never giving up, following to fight until get it – to be resilient.

Using the social media to show the wworld how much preparation you have got in what you do the best? Yes, of course! Now than ever before, it’s an excellent decision but do it intelligently, strategically, not trying to be like anyone else but differentiating to be better than anyone else. If you need advise, we have somebody who can help you. And remember never to lose the faith in you.

As you will see, to be in casting mode is not only a mind state, the body and the spirit also have to do. It’s not complicated as much as you don’t see it complicated. It neither is a super piece of cake but it demans certain effort. What is actually clear – you can’t lose more time and you have to start right now, so when they call at you, the probability they say “begin to work today” to be very high.

Of course, we will be pleased to know your achievements or doubts on our Twitter account or our e-mail address: chulucanasgym@gmail.com

Thanks Carlos Maceda ffor giving us his photos to picturing this entry.

The good nutrition is mostly a discipline matter

The reasons of Ronald Saavedra

I gained less than I invested, I got a debt too, but… it was worthy, he states.

By Nelson Peñaherrera. Photos from Ronald Saavedra’s Archives.

Ronald Saavedra is a dude who born in Sullana, Peru, on February 21^st, 1993. Last November 5^th, he conquered his first big summit: the first place in Young Cathegory at Mister Sullana 2016 contest, also the first ribbon in his

life.

Despite those repeating ‘firsts’, I think he has not been granted as much as he hard-worked.

The problem is this is not the first case neither. It’s the repeating story in every person who wants to do an outstanding career in sports (and every human activity, for instance)and finds a outrageous support lack.

However, Ronald doesn’t feel concerned about that anyway, so he displays too much self-steem to put the urgency of a sponsorship for his life and –what he calls- passion in a second place and to have my uncomfortable questions, which in some sense, face me to recognize myself as a full-idealism guy and motivated to go higher than the highest the human being had reached.

- What’s your height, what was your initial weight?

- I’m 1.69 meters, I was 55 kg when I began to go to the gym.

- What’s your actual weight?

- I’m already 70 kg.

- How long had you been that weight?

- Three months ago, because I was 68 before.

- When you began to work out for Mister Sullana.

- Yep.

- You told me you began to work out three years ago, when you were around 20. What did you motivated to start?

- I simply saw myself on the mirror and I said myself I wanted to be bolder, muscled, because I saw others in very good shape on TV.

- Who oters?

- Arnold [Schwarzzenegger]in bodybuilding and Jeff Seid in fitness.

- Why did you think you had looked like the guys on the TV?

- I wanted a better look than them, I was motivated of how they got what they proposed and worked out hard for reaching it.

- How was your first day?

- I was amazed seeing those guys working out hard, lifting much weight, getting their goals.

- Could you say that was your first motivation or you already went motivated?

- Indeed, I’m motivated about the whole people who propose anything and get it, even in issues out of the gym issue – seeing people who work hard to get what they want. Actually, everyone goes motivated to be what everyone likes.

- That means you wwent pretty alone to your first gym day.

- Yes, I did. I actually went with some friends some days later. As the time went on, I already began to work out with my friend, the trainer Kevin Cano.

- Who pushed you to enter Mister Sullana?

- My friend Kevin Cano was who convinced me. He said if I worked out heavy, I could win due to my good body’s genetics and aesthetics. “Go, get prepared, work out hard,” He said me.

- So if Kevin had not said you anything, you never got in.

- The truth is I didn’t want because the preparation is expensive, so I decided to get in with I had, until I got as good.

- So if Kevin had not said you anything, you never got in.

- You don’t know how much I really wanted to, but, right… I think I didn’t enter because of the expenses.

- How did you fundraise your preparation?

- I invested the few I had in my feeding and supplements. Itt wasn’t enough but it was what I could cover.

- How much are we talking about?

- More than about 600 dollars.

- Are they your savings?

- Yes, of course.

- Did you work anything?

- I worked but I left it out for a good preparation.

- What about the rest of your budget?

- Nothing. I got zero, so Ihad to lend  something.

- How much did you lend?

- Mmm. About 85, I guess.

- How much did you win from Mister Sullana’s prize?

- I wan about 150.

- So, covering debt and initial income, hwe have a 450-dollar hole, and you quit your job too. Was it worthy?

- I think it was, actually. What I care is winning. Money goes and comes. We know that.  I learned what I went to. It’s my passion. The prize here is a few but the important is winning.

- But the investing cost doesn’t compensate the gain. It’s a lose. What will you do now?

- I’ll follow working again to cover  the expenses.

- You got a 450-dollar deficit and you are going to generate new expenses in your training process, also.

- [Laughs] Yeah. But that debtis paid by some jobs I got.

- It’s a debt with yourself.

- Something like that… It could be.

- Do you have any sponsor that had offered you some supporting?

- No one has sponsored us.

- Why do you want to be a police officer?

- I’m thinking good about being a police officer or working hard to launch my own business.

- And would you leave your empty cash-machine just by your passion?

- [Laughs] I truly wont. That’s not fair so!

- I relief. You were scared me. I understand that the point isn’t about the Money but the goal. But I couldn’t leave without a penny by my passion, journalism in this case.

- [Laughs]

- Ronald, by heart, I have really enjoyed interviewing you. I admire your audacity, and I truly congratulate you about the title. It’s the less deserved by so much sacrifice.

- Thanks very much. Thank you.

- OK, for the end. I think to publish this interview And I figure out you have to say something to the people for supporting. There are few like you who sweat the shirt, although they leave a 450-dollar hole. [Laughs] So, what do you want to request to our followers?

- [Laughs] Yes! Isnpt it…? You know, just propose your things. Everything can be with effort and dedication. Everything is in your mind. Don’t be defeated by anything. Bring you up, continue fighting. Every effort has its reward.

If you are interested in supporting Ronald, you can contact him to his Facebook account.

Post-produced by Sheyla Benavente.