The BEST Workout for Body Transformation (Join the Revolution)

Is there a BEST way to work out to achieve a rapid body transformation?

For example, some of the most common questions I receive are…

  • How often should I work out?
  • How often should I train each muscle group?
  • How many sets and repetitions should I use?
  • What are the most productive exercises?

Truth is, there IS a best way to reshape your body, get stronger, and all in record time.

What’s more, it’s backed by science and recent exercise studies.

But even more importantly, it works in the real world.

(In case you’re wondering, I use the following techniques with ALL my body transformation clients, and in my own workouts…)

Problem is, there’s so much confusion about what works and what doesn’t. My role as a body transformation specialist is to take away that confusion and help you avoid the anguish and frustration of working out for months, or even years at a time, without seeing any results.

But be warned as this information might fly in the face of what you thought to be true about exercise and the best way to transform your body.

But one things for certain…

When you exercise the way I’m about to reveal, expect to add sexy, shapely, toned muscle, increase your strength and transform your body in a matter of weeks – not months.

Best of all, these principles are easy to apply to your own workouts.

Factors Affecting Body Transformation

Before I reveal the best way to exercise to transform your body, consider the following a disclaimer…

Everyone responds differently to exercise, and it’s why some people transform their body faster than others. (Even when using some of the most advanced workout principles).

Some of these factors include;

1: Superior genes

Some people have a natural predisposition to gain muscle and lose body fat. One example is the person who has a higher ratio of fast to slow twitch muscle fibres. (Although with the right workout techniques, this ratio can be altered to work in your favour).

2: Nutrition

You can’t outrun a bad diet. What you eat (and what you don’t) is one of the biggest determinants of the results you see in the mirror. If you’re serious about transforming your body, your nutrition needs to be kept in check. Period.

3: Age

Although most of us are in denial that age could be a factor, the reality is that muscle building and fat loss hormones such as testosterone and HGH steadly decline from age 35 onwards. However, with good nutrition, the right training, and healthy lifestyle habits, we can maintain good hormonal balance and set the stage for lean muscle gains and fat loss. (See “hormonal factors” below).

4: Stress

Chronic stress can interfere with sleeping patterns, impair recovery and affect our energy levels – all of which can compromise our efforts in the gym.

5: Hormonal factors

This might be an underactive thyroid, elevated levels of cortisol, and your cortisol to testosterone ratio. Lifestyle changes can go a long way toward balancing hormones, however sometimes the inclusion of dietary supplements, or even bioidentical hormones, might be necessary.

6: Pharmaceutical “enhancement”

All things being equal, someone who uses performance enhancing drugs will likely transform their body at a much faster rate than someone who only trains naturally. What’s more, there’s a greater margin for error. In other words, a person using PED’s can make significant mistakes with their training and nutrition programmes yet still outperform the non drug user who does everything by the book.

(For the record, I don’t advocate the use of performance enhancing drugs).

Now let’s discover how to transform your body using a revolutionary approach to your workouts.

But first I need to ask you a very important question…

Are You Still Doing ‘Bro Style’ Workouts?

Before this research came to light, many of us, myself included, would train a particular body part – two at most, at each and every workout. It’s how bodybuilders used to split their workouts, and many still do.

For example, Monday was chest, Tuesday was shoulders, Wednesday was legs, Thursday was back, and so on.

We called these ‘bro workouts’ because inevitably most days at the gym you would hear someone asking, “Bro, what are you training today?! (Referring of course to the body part in question…)

But what if training each major muscle group once per week wasn’t really the best or most efficient way to train?

The theory was that by blitzing each body part with relatively high volume, followed by 7 days of recovery, that this would translate to better results. And while it’s true that this method of training can work for some individuals (such as the genetically gifted and those using performance enhancing drugs), what if you could achieve even better results by training each body part 2, or even 3 times per week?

As it turns out that’s exactly what we should be doing, and not only bodybuilders, but anyone who wants to transform their body FAST and see continued results over time.

Here’s why…

Muscle Protein Synthesis

Resistance training causes micro tears in the muscle, which is followed by a period of ‘remodeling’ whereby the body creates new muscle tissue followed by strength gains.

Whenever you train a muscle, your body responds by increasing protein synthesis for up to 36 hours at which point muscle protein synthesis sharply declines.

See study here

But what if you were to train the same muscle group 2, or even 3 times per week, with each workout separated by at least 36 to 48 hours?

In essence you’d create more opportunities for muscle synthesis, which in turn creates an environment conducive to achieving your body transformation goals faster.

Therefore, who do you think is likely to get better results?

The person who trains each muscle group 52 times per year? (Once per week)

The person who trains each muscle group 104 times per year? (Twice per week?)

Or the person who trains each muscle group 156 times per year? (Three times per week)

Or things being equal, it’s the person who trains each muscle group more frequently.

What’s more, protein synthesis and the production of hormones favourable to changing body composition, go hand in hand.

A 2010 study titled “Anabolic processes in human skeletal muscle” found that frequent exposure to resistance training increases protein synthesis due to the stimulation of testosterone & growth hormone.

(Now you know why all my body transformation programmes take advantage of this higher frequency style of training…)

Volume Versus Frequency

It stands to reason that if you’re going to train each muscle group 2 or 3 times per week, the volume for each muscle group must be low. In other words, a low volume, high frequency programme.

(A high volume, high frequency programme is a disaster waiting to happen as it will quickly lead to overtraining and nervous system burnout – that is of course unless you’re ‘pharmaceutically enhanced’ in which case the same rules do not apply…)

A 2000 study titled “Comparison of one day and three days per week of equal-volume resistance Training“, took 25 participants and randomly separated them into two training groups.

The total volume was kept the same, however group 2 (the high-frequency training group) spread the training to three doses per week.

The outcome?

Group 2 had significantly greater increases in both lean body mass and improved one-repetition max strength.

So let’s say that you currently do a total of nine sets for chest – 3 sets of 3 different exercises – every Monday.

What if instead you were to do spread this workload over three workouts, instead of one?

For example:

Monday: Barbell bench press – 3 sets

Wednesday: Incline dumbbell bench press – 3 sets

Friday: Dumbbell flye – 3 sets

For one, you’d be stronger at each and every workout. With only 3 sets for chest at each session, you can really give it your all. (Translation: More intensity equals better results).

Moreover, on Wednesday you won’t have been prefatigued by the barbell bench presses, and on Friday you won’t have been prefatigued by the barbell bench press and the incline dumbbell flyes.

Therefore it only stands to reason that you’ll be using some of your best weights and this will ultimately lead to better gains.

In part two I reveal the amazing benefits of high frequency training, a supplemental method to skyrocket your gains, how to structure a weekly HFT programme, and how YOU can benefit from this revolutionary workout technique.

Click here for part two

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