gainssociety


GAINS SOCIETY WITH JUSTIN ST PAUL AND JOHANNES LUCKAS

What do we have all in common?
We love fitness – we love bodybuilding – the feeling, when muscles are burning and one has to make one more repeat – the motivation goes to the limits and one has to give all he has – the view into the mirror, observing the progress. We are GAINSSOCIETY.
Like in the training series All In Justin St Paul gives 100% and Johannes Luckas shows, how to surpass the limits.


STEP 1: HERE WE GO

Men‘s Physique Athlet and WBFF Pro Justin St Paul

At the most important competition of the association (WBFF – the World in Las Vegas) Justin reached the top 10 last year. It was his first participation at World in Las Vegas and his goals are clear – Justin wants to reach the top. Justin has a bachelor of sports and excercise science in addition.

Justin St Paul is also fitness-expert in theory and practice. He know what he does! Beside of that he also likes to get help by coaches. His reasons for this are first, that he never stops learning, second that he can spot weakpoints easier with an objective feedback and third that a coach is not only a teacher, he is also a motivator. He pushes one to the limit and makes the best out of the workout.

Who is this coach?

Johannes Luckas is a personaltrainer und strengthcoach. As coach he has achieved many successes. He helped many athletes into the stage which collected many german championtitles.

Johannes is also an successful athlete. He was multiple times finalist in the german competition of bodybuilding and achieved the title of german champion in bankpressing in 2013. He proved himself by becoming eastgerman champion in bodybuilding in 2015.

Hard work pays off – we show to you what you have to do for maximal success.!

With the free series GAINSSOCIETY Justin and Johannes show to you how to reach the limits and with which tricks you can get the best results for example in gaining muscles. It is all about persistence and hard work – but with a precise training you can increase the efficiency of the training and reach goals quicker.

GAINSSOCIETY is the new training program of ShapeYOU and Best Body Nutrition. Check out the videos and learn from the pros!

STEP 2: EVERYTHING YOU MUST KNOW

Train smart AND hard

“What do I have to do for big muscles?” The 5 best training tipps by Johannes Luckas and Justin St Paul are collected here. The message is clear: With the right attitude and motivation everybody is able to do it. Nobody says that it will be easy, but there is more than only lifting some heavy weights. Check this tipps out and “train smart AND hard”.

No Brain – No GainJustin St Paul und Johannes Luckas

Johannes Luckas always says: „We are doing bodybuilding – We are not in the gym for lifting senseless some heavy weights!“

One has to define a goal and make a plan for reaching it. Generally it is not wrong to workout with heavy weights, BUT it is more efficient to train precisely certain muscles. Heavy weights do not mean better results. The special word is “Mind-Muscle-Connection”. At various exercises secondarly muscles always help to lift. With a clean technique you can precisely train the primarly muscles. For example you train chest AND shoulder while bench pressing. Of course there is no methode to train a certain muscle 100% precisely but if you learn to control the right muscle groups, you can get better results.

Training with a clean technique means that you will not be able to lift heavy weights but we are no power lifters, so do not worry. Our slogan is: “Focus on the movement, not on the weight! We work out our muscles – not our ego!”

Make those muscles burn!

The topic “Superset” is something Johannes likes.

The best known method for supersets is the “antagonist-training”. That means that you train two muscles which are contrary to each other. For example arm bending and arm streching are antagonists. You can do the sets switching from one exercise to another woithout pause because you only burden one of the two muscles. While training the other one, the first one can relax.

For our “Gains Society” training we choose the “Pre-Exhaustion” variant for supersets. It leads your muscles to their limits and you will feel an extremely pump effect. “Pre-Exhaustion” means, that your musculature is burdened by an isolation exercise and then burdened by strength exercises for the same muscles again. You can for example use the cable-crossover for your chest and then bench pressing.

You will not be able to lift your maximal weights, but you will feel your muscles burning and that stimulates the growth.

Supply your muscle with pump

An extremely pump effect is something everybody wants, but what is this “pump”? Pump is that feeling when your muscles are bulgingly filled and your venes look like worms under your skin.

When you burden your muscles, they need oxygen and other nutrients. It is also necessary to drink enough for a good blood circulation. If you do not drink enough you will feel exhausted and you will not feel the pump.

So: The minimum for 1 hour of sport is 1 litre.

Cheating is allowed

Our goal is a dream body and that as quick as possible, so why should cheating be allowed?

We do not want to cheat but we want to go to the limit. At the end of each set you can make one till two “cheat reps”. Generally we say “form over weight”, but if you cannot lift above the dead point, you can get a little swing. This cheating is like a trainingpartner who pushes you with these last repeats to reach your limit. Only with that help you can make maximal progress.

The hardest exercise

Und last but not least our final tipp for all boys of Gains Society. An exercise, everybody should handle – the hardest exercise and the exercise everybody seems to forget: Rerack your fu$#ing weights! 😀


STEP 3: WORKOUT-SPLIT

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CHEST/BICEPS SHOULDERS/TR PAUSE LEGS BACK PAUSE PAUSE

DAY 1: CHEST AND BICEPS TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

A strong chest for leaning on – every woman wishes it. So go to the gym and work out!

Today on our trainingplan we make chest and biceps excercises. For this we prepared strength and isolated excercises in this program. With this combination we push every muscle to their limits – you will feel the pump and the burning and that is what we love to feel…

Bank pressing shall not be forgettet but because of the fact that we use super sets (with 10 – 12 Repeats) we will never be able to press the maximal weight. This is not a problem, we are training our muscles not our ego.

Less weight + relative high volume + clean technic = best results (of course everybody is individual and likes other methods but this way it works for Justin and Johannes)


DAY 2: SHOULDER & TRICEPS TRAINING BY JUSTIN ST PAUL

Shoulders like a cannonball. The shoulders are one of the most underestimated muscle groups for an esthetical body. Full chest and thick arms but shoulders like a child; no we do not want that!

Because of that easy reason we dedicated a full training day for this muscle group. The shoulders are a little but complex muscle group. A good warmup is elementary and while training it is necessary to do it varied for training the muscles from different angles.

Especially the “rear delts” (back of the shoulders) are weak at most of the people. “Face Pulls” and “Reverse Flys” are cool excercises for training those. Check this video and go to the gym.


DAY 4: LEG TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

Everybody loves “Leg day”!

We make a mix of isolation exercises for a clean definition and strength exercises for mass. It is clear: Leg training has no value if there are no good squats. Attention here: Squats belong to the basics and are a important part of bodybuilding but this exercise also is complex and there is a risk of injury. Before squatting one has to train technic and mobility. On Youtube you can find many helpful videos with instructions and tipps.

When you are sure about your technic, you can start with the heavy weights. Light weights do not result in anything. Like Ronnie Coleman already said: “Everybody wants to be a bodybuilder but nobody want to lift heavy ass weight!” and this how it does not work.


DAY 5 : BACK TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

Today we are in the “Berlin Strength”, the home gym of Johannes. The ideal place for hard training with heavy weights – the perfect end for a mega training week. On the programm are free weights and body weight.

The back must be good defined but specially strong and stabil, for protecting against injuries while training other muscle groups. It shapes your body to a athletic and sporty one.

Skipping this training is not allowed (same goes for leg day). So: Tell your buddies and go to the gym.


DAY 5: BACK TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

Today we are in the “Berlin Strength”, the home gym of Johannes. The ideal place for hard training with heavy weights – the perfect end for a mega training week. On the programm are free weights and body weight.

The back must be good defined but specially strong and stabil, for protecting against injuries while training other muscle groups. It shapes your body to a athletic and sporty one.

Skipping this training is not allowed (same goes for leg day). So: Tell your buddies and go to the gym.


NUTRITION BY JUSTIN ST PAUL AND JOHANNES LUCKAS

Old school diet – Eat like Arnold!Justin St Paul

Who loves bodybuilding, does not do it as a normal hobby. It is done a a passion and lifestyle. A healthy nutrition is an important program point. We focus on sustainability while getting results. Weight-loss in an excessive way can be unhealthy and leads to failure because of the lack of motivation and the danger of the jojo-effect.

Nevertheless there are phase in life where you have to use drastic methods.

In this article we present “maximal fatburning” in eight weeks. The personaltrainer Johannes Luckas is representant of the “old-school-diet” with which he has had the biggest successes. (check out his youtube channel). The nutrition is not varied and fun has another definition, but it works!

„Old school“ means: Food has not to taste – it has to work!

This diet slogan „Get ready for stage – Eat like Arnold!“ is simple and functional: High Protein with high calory deficit.

What does that mean? We will explain it now so keep reading.

First: Make a Plan! (“The Harris-Benedict-Equation”)

Even if the “old school diet” is easy and functional, you have to think about it for preparing yourself. One says “who wants to lose weight, has to eat less calories during the day.” – „it’s all about the calories!“. At the beginning you have to know your own calory household per day. The topic “Energy – Basic turnover and work turnover” is an independent topic. Everyone should know more about it (on the following page you can read about it: Harris Benedict Formula). Nutrition is coppled with strength exercises and cardio so keep in mind, that you must always analyse counting these aspects in for losing the last fat reserves with a higher calory usage.

After calculating the own calory household, it is simply easy. The maximal possible goal is fatburning with 1kg per week. A daily energy deficit of 1000kcal are 7000kcal calculated per week. The body has to access bodyfat for working. Fat has an energy density of 9,3kcal/g so the weekly calory usage has to be reduced by about 9300kcal for a weight-loss of 1kg. The body uses about 300kcal per day for digestion (2100kcal per week) what makes an energy deficit of “1000kcal per day” easier for the 1kg weight-loss per week. Further weight-loss is not fatburning, it is water-loss, so do not trust your balance when it shows more weight-loss.

Live and love the lifestyle!Johannes Luckas & Justin St Paul - Gains Society

Eating 1000kcal less per day under that what your body needs, is not recommended for a long time. At the end there could be the jojo-effect. Thats why you have to continue your nutrition, even after diet. While diet you will feel side effects like fluctuations, exhaustion and restless sleep. You will also feel an increased craving for carbonhydrates.

Who wants it, can do this “old school diet! The nutrition is not varied and on the fokus stands the consumption of animal proteins, like chickenflesh, cow and eggs. Carbonhydrates are not allowed before going to bed.

Old school diet – Full day of eating

A typical nutrition day of Johannes Luckas could be:

After waking up:

„Wake-Up-Shake“ – see Gainssociety Supplements

Breakfast:

60 g oatmeal + 500 ml eggwhite + cinnamon + sweetener

Grean tea and/or coffee

Snack for physically exhausting work:

10g BCAAs

Lunch:

50-100g Rice (weight without cooking) + 300 g chicken (alternative: lean cowflesh) + 100 g broccoli

After training:

“Post-Workout-Shake”– see Gainssociety Supplements

Dinner:

Often about 50g Rice (weight without cooking) + 300 g chicken + 100 g broccoli

Before going to bed:

300g chicken + 10g omega 3 oil

PS: Keep in mine that these are quantities for Johannes Luckas (105kg competition weight – 130kg off-season weight). Everybody has to calculate the specifig quantity for his/her body including the calory household per day.


SUPPLEMENTATIONPLAN BY JUSTIN ST PAUL & JOHANNES LUCKAS

Old school diet mixed with new school supplementsJustin St Paul

Johannes Luckas is a fan of the “old school diet”. But we live in the 21th century so it is not forbidden to expanse his diet by a few “new school supplements”.

While dieting the body is confronted with a high calory deficit so one has to protect the musculature with amino acids. The coach also swears on creatine while dieting. One gets more water reserves but creatine provides strength which is useful, especially when you are going to prepare yourself for a competition. For water draining one has to change the nutrition and supplemen plan.

With the “old school diet – Full day of eating” you start your plan after waking up with the “Wake-Up-Shake”. This good morning shake contains a mix of various amino acids.

Which ´supplements in the morning?

10g BCAAs + 3-6g Creatine + 10g Glutamine + 2g Vitamin C + 5 g Beta Alanine + 5g Citrulline + 5g Arginine

As a snack you can eat BCAAs, if you have an physically exhausting job.

Which supplements after training?

The only known supplements of Johannes are mixed together in the post-workout-shake. We have 30g Whey protein + 5g Glutamine + 5g BCAAs + 5g Creatine.

A delicious post-workout-shake can be on a hard “old school diet” the hightlight of the day. The anticipation motivates you. You can allow yourself some delicious “new school” flavours. 😉

If you had a hard day and you need an extra potion motivation, you can allow yourself the Pre-Workout-Booster with extra caffeine. Do not forget: Booster only exceptionally – not regularly!