Total Body Transformation - Phase 2
Total Body Transformation - Phase 2
Want to muscle up this year? Here is a phase two of a complete eight-week program that will redefine the body you’re sick of seeing. The exercises are simple and the methods are tried and true. So lace up your kicks, throw on a hoodie, and pull your hat down low— it’s time to MUSCLE UP.
Muscle Up Training Phase Two: Weeks 5-8
For the second phase of Muscle Up, we called in an expert whom we knew could deliver the results you demand. Advising on Phase Two is the one and only, Hany Rambod; this is the guy that trained Mr. Olympia, Mr. USA, and the NPC National Champion (and that’s just in 2011). And while you might not want to get as big as the guys Rambod is known for advising, you can still borrow the same concepts. With Rambod’s help, we adjusted his bodybuilding protocols to fit the needs of all you guys that are ready to Muscle Up.
FST-7 Defined
FST-7 specifically targets the fascia of the muscle through a dedicated series of 7 sets for a given exercise. The goal is to stretch the fascia as much as possible, allowing more room for muscle growth to occur.
To incorporate FST-7, train a body part as you normally would on any given training day, keeping the reps in the 8-12 range. For one exercise, you perform 7 sets with minimal rest between the sets to allow for the best pump possible. When you train this way, you are bringing as much nutrients into the muscle as possible, while stretching the surrounding fascia. This leads to maximum muscle growth.
Muscle Up with HIIT Cardio
Cardio is a critical component to getting ripped and maintaining a chiseled physique. It’s good for the heart, the mind, and the soul (it’s a great time to think). For our purposes, it’s the best way to burn off extra body fat so you can properly display the muscle you’re working so hard to build.
We recommend high-intensity interval training (HIIT) for all of the cardio in this program. HIIT involves short busts of all-out intensity, and it’s best for fat loss and building muscle. You want to look more like a muscular sprinter than a scrawny marathon runner, so you have to train like a sprinter! Here’s how:
• Perform cardio 5 days per week and first thing in the morning.
• As soon as you wake up, chug down a protein shake (see the meal plan for details).
• Drink 16 ounces of water before getting started.
• Each cardio session should be 35 minutes in duration, as follows:
• Start off with a 5-minute moderate intensity warm-up.
• Perform intervals of 45 seconds of all-out intensity followed by 45 seconds of active rest (sprinting to walking). Complete 20 intervals (30 minutes total).
• Finish with a 5-minute moderate-intensity cool-down.
• Don’t always use the treadmill. Intervals can be done on the elliptical, outdoor track or even the StepMill.
• Avoid doing cardio on your leg day so your legs stay fresh for the weights.
• As soon as you are done with cardio, it’s time to fuel up with your first meal of the day!
Stick To It!
Tips to make sure you never miss a meal (by choice or circumstance)
1. Preparation is the key. Plan your meals out for at least two days in advance so you never wake up without a fridge full of food. Set aside time to cook each week; it can be once a week (you will have to freeze some), twice a week, every other day…whatever works for your schedule! Just make sure the food is ready so you have no excuses.
2. Eat your meals at the same time each day. While you are getting used to the routine, set an alarm for every 2.5 to 3 hours. It won’t take more than a week for a mental alarm to go off when it’s time for the next meal.
3. Eat all of the food on the plan. For many, this meal plan is more than you eat each day, but that’s because you aren’t eating enough. The extra calories you get from this plan are the right calories in the right amounts to build lean muscle. In this case, eating more won’t make you fat— it will help you burn fat!
4. Always carry one more meal than you think you will need. If you are going to be at the office until 5 and that normally gets you through meal 4, then bring meal 5. Things come up, plans change, and we’ve all been stuck at work late. Again, it’s about having no excuses to head to the vending machine or fast food joint.
5. Always keep a shaker cup filled with two scoops of protein powder in your car or gym bag. If you’re really ambitious, package it with a baggie filled with a 1/3 cup of almonds. This is the last resort (junk food is not).
6. It’s nearly impossible to completely avoid eating out. From lunch meetings to a hot date, at some point you will end up in a restaurant that does not have 8 oz of chicken breast and 1 cup of brown rice listed on the menu. But that doesn’t mean they won’t make it for you. If you ask, most every restaurant will cook you steak or chicken with no butter, oils or sauces. You can add in a plain potato and steamed veggies to stay right on track with your goals.