Work out for actn3 gene - power/high intensity suggestions

Megg82

I’ve been of a healthy weight for awhile (over 10 years) and am now looking to get in the best physical shape of my life at the age of 36. I grew up chubby and not engaged in sports (long story, broken household, latch key kid).
I never really got lean despite being pretty thin, if that makes sense. I am a decent sprinter and always kinda been a powerhouse. On 23&Me it revealed that I have the ACTN3 CC gene which is apparently optimal for elite atheletes. From what I’ve read, things say high intensity and power exercises yield the best results for my genetics. I’m having a hard time finding much else. Does anyone have any suggestions of exercises I can do at home or where to find some on the internet? I really want to transform my body into as strong and lean as it can be. I am in decent shape I guess but I am a beginner to any strength besides calisthenics.

Megg82

I have dedication. I’ve lost over 115 pounds (which is my current body weight) in my life and kept it off despite two pregnancies, two children, and being an only parent.
I just want the best body of my life. I enjoy running but it’s not giving me the lean strong body that I want. It’s just not transforming me into muscle the way I want it to.
That’s why I was hoping to work with what I’ve been given genetically, combined with my motivation and dedication to train to get where I wanna be. I’ll google some more.

gearhead426hemi

Stick to the basics and you will build lean muscle. Push-ups, Pull-ups, Chin-ups, Burpees, Sit-ups, planks and running will build muscle and keep you lean. Change up your intensity and rest times to keep it interesting.

L1zardQueen

This is a good place to start.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Okiludy

Tiny_Dancer_in_Pink wrote: »

This is a good place to start.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

This, and as others say dedication. It takes 3-6months of dedicated lifting to complete a novice program correctly for most people. If you have very exceptional genes the novice phase will actually be longer as you will be able to continue to put weight on the bar every session longer.

So pick a novice lifting program, I like Starting Strength but it really doesn't matter much, and start lifting.

Megg82

Gear head thank you! I do have a calisthenics routine I do at home that includes all those except the chin up/pull ups and burpees. I’ll add those to my routine. Maybe some jump squats as well instead of my regular ones.

Tiny thanks so much! It’s going to take a lot of reading but I’m going thru to see what could work for me from what you’ve sent.

I didn’t know if I had to go to the store tonight to buy some weights to start this power strength routine lol. I don’t want to waste any time, I’m trying to go strong this time around & really transform my body.

mom23mangos

To @crossfit_dottir 's point, having two copies of that gene may only make the difference between a gold and silver Olympic medalist. But they both got to the olympics based on their dedication and hard work.

You have the dedication. It sounds like you want to transform your body with a progressive resistance program vs mainly cardio. The link above gives you plenty of options, from bodyweight to compound full body to dumbbell workouts. Take a look and see which one you feel best meets your goals and amount of time you can dedicate to training. If you are more concerned with aesthetics over strength, you might look at the more bodybuilding focused programs.

Edit - and be patient. Since it doesn't sound like you have any weight to lose, it may take a few years to see the changes you are looking for.

Megg82

Thanks. The gene reference was specifically because it states on multiple websites and educational research pages, that certain genes respond better to certain types of training regimine. My body specifically should respond better to high intensity strength training.
Where as the other combinations may respond better to endurance. So I thought perhaps that’s why I am not seeing the results I want doing long runs & cardio.
I just wanted some high intensity strength exercises at home. So I can be lean and strong and get rid of some flabbiness from being double my size at one point. Obviously not to expect to be an Olympic athelete just because I have the same gene has half the population

AnvilHead

You're on the right track with strength training. When it comes to aesthetic/strength goals, strength training > cardio. Cardio is a good idea for a lot of reasons, but so is strength training - and you don't build muscle by long cardio sessions.

As far as the genetic thing, it's majoring in the minors to the extreme. All of this genetic testing stuff is in its infancy and there is a lot of work and study ahead to determine/refine its validity.

mom23mangos

If you are looking to workout at home and don't have weights, I would recommend you look at a bodyweight training program like You Are Your Own Gym or Convict Conditioning. And instead of long runs, try sprinting. Hill sprints if possible.

jjpptt2

I would worry less about your genes and more about your goals.

You say things like "best physical shape" and "never really got lean despite being pretty thin"... that makes me think you probably need a bit more muscle on your frame... so do things that will help to that end. Strength training and explosive movements (jumping/throwing/certain lifting/HIIT) should probably be at the heart of your training. Then do things to support that training (eat correctly, recovery, sleep, etc).

mfpfreedomnow

You don't have to lift anything but your body weight to have lean muscle definition. Pull ups, push ups, squats and basically regular body weight resistance exercises/calisthenics alone could easily help you build lean muscle definition in 3 months time.