Subscribe to BodyGenesis Strength Training and Fat Loss Featuring Franco LicastroNews FeedSubscribe to BodyGenesis Strength Training and Fat Loss Featuring Franco LicastroComments

Welcome to The BodyGenesis


Thank you for visiting our community.. We are in the process of  adding content related to strength training, fitness, body recomposition, diet and nutrition. Our community forums will open at the beginning of January 2010.

Be sure and sign up at the top right to get updates as new features and articles are posted to our blog.. The community grows with your help. Everything is free here.
We will be releasing a 6 week BodyGenesis recomposition plan (Free) before summer that will detail our philosophy and principles based on the latest research and data. Feel free to comment on articles and submit any non-commercial ideas, recipes or insights to webmaster@thebodygenesis.com. Good luck and train hard.

Your friends at TheBodyGenesis!

Franco Licastro, Glen Cunningham and Anthony McGarr


featured

Welcome to BodyGenesis Welcome to BodyGenesis

We are here to help you achieve your goals of building muscle through strength training. Whether you are a Man, Woman, fat or thin.. Our goal is to provide you with the information needed to achieve your goals. With our advisor in chief Franco Licasto trainer to the stars, former... 

Ten Commandments of Strength Training Ten Commandments of Strength Training

Before setting you loose in the weight room it would first be necessary to outline the basic rudiments of proper exercise execution in order to establish a fundamental base for safe and efficient training. The readers would be well-advised to acquaint themselves with “The 10 Commandments... 

James Madison University 300 Workout WOW!! James Madison University 300 Workout WOW!!

JMU Strength & Conditioning, 300 version 3 workout from Greg Werner on Vimeo.   Awesome 300 workout from JMU.. We give it 2 thumbs up as the best 300 workout.. Share and Enjoy:  Read More →

Read More Posts From This Category

Upper Body

Bench Press Bench Press

Flat Bench Press The flat bench press exercise is considered the “granddaddy” of all chest movements. In fact “benching” is thought to be one of the mainstay movements in the entire weight-resistance training exercise inventory. Many trainees consider that the bench press... 

Back Extensions

Back Extensions This exercise is often identified by the misnomer of “hyperextensions”. The usage of the prefix “hyper” implies that greater than normal ROM movements are performed during the execution of the exercise. Exaggerated movement applications (hyperextensions),... 

Bent-over Back Raises – “Good Morning” Bent-over Back Raises – “Good Morning”

Bent-over Back Raises —”Good Morning” The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a... 

Read More Posts From This Category

Training Programs

Tabata Training: The Ultimate Tabata Training Guide Tabata Training: The Ultimate Tabata Training Guide

Tabata Training.. Fat loss included. (or 4 minutes of hell) I first got interested in tabata while training my teenage hockey player son. I was looking for some intense conditioning protocols that would somehow mimic intense hockey shift followed by a short period of rest. I stumbled upon Tabata.  After a few session of Tabata I knew I was on to something not only for hockey conditioning but also a way for me to burn off fat and show those muscles I’ve been developing all these years. Yes I’ve done interval training and steady state cardio to expose the six pack.. But .. I’ve found something that in 4 minutes kicks my butt.. Tradition HIIT (High Intensity Training) describes a protocol of work to rest ration of 1 :3 or 1:4 . Therein lies the difference in Tabata which... 

Intermediate and Advanced Training Programs Intermediate and Advanced Training Programs

Intermediate and Advanced Training Programs Those who wish to continue their weight-training interests following their curriculum requirement may want to devote more time to their training. With their more advanced standing and subsequent muscle growth and development may want to design programs that provide for added accentuation and exertion upon the muscles. “Over-training” Syndrome” The dilemma facing all weight-training enthusiasts is the one concerning workout duration. Many exuberant trainees set up routines that require up to three hours (sometimes more), to complete. Over-extending the time in the gym will not only prove to be non-productive to growth and development goals, but will, in fact, prove to be counter-productive. It is essential that the routines be set up so as... 

Advanced Training – Phase I Advanced Training – Phase I

Advanced Training — Phase I With proper technique and program design ideas firmly established, now we address the idea of advanced training. More specifically, how can you modify the way you execute your sets of a specific exercise (or grouping of exercises) in order to increase the intensity of your training. Since this topic is addressed in detail in the “Scientific Principles of Athletic Training” textbook—which is also a part of the CORFIT International Curriculum Textbook series—we will present in what follows two chapters from “Scientific Principles of Athletic Training”: - Advanced Training—Phase I - Advanced Training—Phase II Incline Pyramiding Pyramiding is a training approach that allows for the safe escalation of resistance through small increment increases. Following... 

Advanced Training – Phase II Advanced Training – Phase II

Advanced Training — Phase II Extended-sets Training Extended-sets training offers the trainee an opportunity to increase stamina in the muscle with an accompanying increase in muscle density which serves to provide for increases in overall muscle strength. The component of muscle density offers a training-effect that lies between muscle size and muscle definition. This is where the concept of the misuse of the term muscle hypertrophy can be exemplified. Muscle density does not mean adding size or definition (per se) but it does provide for an overall improvement (advancement) of what is often referred to as muscle integrity. That is; there is experienced an increased dimension of depth, with an added component attached to the aesthetics (appearance) of the musculature. Muscle density can... 

Read More Posts From This Category