John Romaniello - Hybrid Bodycomp Blitz.pdf

(3361 KB) Pobierz
www.RomanFitnessSystems.com
Visit my blog for constantly updated brand new content!
Body-Comp
Blitz
Six Weeks to More Muscle, Less Fat, and Probably Some Extra Time In Front of the
Mirror
by
John Romaniello of
www.RomanFitnessSystems.com
They say you can’t do two things at once. They say you have to focus on a single goal. They
say you can’t lose fat and gain muscle at the same time.
They say things like, “if you chase two rabbits, both will escape.”
They console you with clichés and platitudes, like the idea that body transformation is, at best,
“two steps forward, one step back, repeat.” Repeat ad infinitum, that is.
Well, THEY got it wrong.
What if you’re NOT doing two things at once? What if you
are
focusing on a SINGLE goal?
What if that one, SINGLE goal happens to be “get a better body—fast?” And what if, to you, a
better body means more muscle AND less fat, at the same time?
That’s one goal—one
achievable
goal—so far as I’m concerned.
Let me just qualify this for a second. I’m not suggesting that you can gain muscle and lose fat as
a rule. I’ve been at this game too long to believe that, and I’m too honest to try and convince
you something that I don’t believe.
I am
not
saying that a person who has never worked out can do a single program and wind up
being a shredded bodybuilder. I am
also
not saying that the regular trainee who wants to look
like Brad Pitt can do so using any run of the mill program from a muscle magazine.
What I
AM
saying is: under the right conditions, with the right program, for a short period of
time, it is VERY possible to pack on a few pounds of muscle while dropping some fat.
What I
AM
saying is: it IS possible, with the right program, for the right period of time, to
radically
change your body.
What I
AM
saying is: this is that program. This is that time.
Enter
: the
BLITZ
Body-Comp BLITZ
is your 6-week rapid fire plan of attack, focusing on a single goal: full body
re-composition.
In other words, this program is not going to change what you weigh—it is going
to revolutionize how you look.
www.RomanFitnessSystems.com
Visit my blog for constantly updated brand new content!
Body-Comp
BLITZ
is not a catch all program designed to help beginners get into shape. Nor is
it a super-advanced program that only elite level athletes can use.
This program is for YOU – the person working out who wants to take their physique to the next
level.
Forget 2 steps forward, 1 step back. In the next 6 weeks,
Body-Comp
BLITZ
is going to propel
you 5 steps closer to your goal of having a body that makes you resent having to wear clothes in
public. Which, by the way, is a law they actually enforce. If you were wondering.
The Program
With a combination of heavy lifting, explosive movements, dynamic exercises, and bodyweight
training,
Body-Comp
BLITZ
has been used to strip off anywhere between 5-10 pounds of fat
while ADDING some muscle mass, due to careful programming.
The
BCB
program is designed with a few things in mind: stimulating muscle tissue to create an
environment suitable for muscle growth; and increasing the overall metabolic process to burn
fat without entering into an energy deficit that would make hypertrophy impossible.
To that end, you will spend the next 6 weeks training 3 days per week, on a program that
rotates 7 unique workouts based on 4 different training methods.
That sounds like a lot of weird math, but ignore that.
Focus instead on
this
math: if you lost 5 pounds of fat and gained 5 pounds of muscle, you’d
weigh the same…but can you even begin to imagine how good you would look? Can you
mentally calculate the kind of impact changing your body composition in that way has on your
physique?
No need. You’ll find out in 6 weeks.
Body-Comp
BLITZ
Methods
Heavy Training
Lifting heavy weight is an integral part of training for muscle growth. An in depth discussion
of the process by which training stimulus results in muscular hypertrophy is a bit beyond the
scope of this discussion; however, it must be mentioned that training with heavy loads (roughly
60-80% 1RM) has certain benefits. Chief among these is an obvious increase in strength.
www.RomanFitnessSystems.com
Visit my blog for constantly updated brand new content!
In addition, heavy training—used properly—has tremendous applications to increasing size.
Although lifting heavy necessitates utilizing lower reps, by keeping the volume (relatively) high
with a great number of total sets, we allow for enough microtrauma to induce hypertrophy.
On top of that, the aforementioned strength increase allows us to lift more weight when we use
higher rep training, allowing for continued future gains.
If that weren’t enough, there are hormonal considerations as well. That is, heavy lifting
(particularly with larger muscle groups) releases a lot of our favorite hormones: testosterone,
IGF-1, and Growth Hormone. These hormones increase both the rate of hypertrophy and the
speed at which you lose fat.
Finally, training with heavy loads increases both neurogenic and myogenic muscle tone. The
more relevant of these two is myogenic, which can be defined as residual tension in a muscle at
rest. That is, once you are lean enough, having a high level of myogenic muscle tone will give
you a harder, leaner, more impressive physique—the lithe, fit look of an athlete we all want.
Descending Pyramid Training
Pyramid training is a method that has been used for decades by some of the world’s most
successful athletes. In fact, Arnold Schwarzenegger was an advocate and used pyramids
extensively in his training.
The idea of pyramids is pretty simple: do short sets with descending numbers of reps, allowing
you to do perform a good deal of work in minimal time, all while having built in rest periods.
Here is an example with bicep curls: curl a weight with you left arm 5 times, then with your
right arm 5 times. Then 4 with your left, followed by 4 with your right. Repeat for 3, 2, and 1.
This is a rather clever protocol when you use the right weight.
In the example above, let us say you were using your 10 rep max, which in a dumbbell curl
might be 25 pounds.
If you perform a normal set of 10 reps, you are lifting a total of 250 pounds (10 reps X 25 pounds
= 250 pounds lifted). Not too bad.
Let us say you use that same weight for a descending pyramid.
You are lifting that same 25 pounds, but for a total of 15 reps (5 +4+3+2+1 = 15). You are able to
lift your 10RM for 15 reps because of the rest periods that are built into the protocol, and so you
www.RomanFitnessSystems.com
Visit my blog for constantly updated brand new content!
are able to recover and keep working. More to the point, over that set, you will have lifted a
total of 375 pounds.
With descending pyramids, you are doing more work, more reps with a weight you normally
could not lift that number of times, all for more total weight lifted; given those factors it is not
difficult to see how this method can lead to significant muscle growth.
In addition, because you are doing more work with challenging weight, and more work overall,
this is a very calorically expensive training method; of obvious benefit for fat loss, nutrient
partitioning, and body re-composition.
Bodyweight Training
Before the inception of weights, machines, genetic engineering, time travel, light sabers, or the
Internet, people who wanted to get big and strong had to train using only their bodyweight.
Although it originated out of “necessity,” this training method continues to be used because of
its efficacy.
The methodology of bodyweight training has a long and storied history, particularly in military
settings. From the Spartans to the Romans to the Navy SEALS, bodyweight only training has
been a consistent component of the methods of nearly every military organization from
antiquity to the present.
Admittedly, this is due in part to the inexpensive nature and the inherent convenience of not
needing any equipment and being able to perform these exercises anywhere. However,
expense and convenience notwithstanding, bodyweight workouts are undeniably effective for
everyone from new recruits to drill sergeants.
Outside of being used in the training of the world’s greatest warriors, bodyweight workouts
continue to be used in the athletic training world, and are a key component of many of the best
fat loss and muscle gain programs available, anywhere—like this one.
Within the context of the
Body-Comp
BLITZ
program, bodyweight training was included for
two reasons. Firstly, the aforementioned fact that bodyweight exercises have been empirically
proven to be effective. Secondly, (speaking generally) bodyweight exercises are fundamentally
different from most weight bearing exercises—even
when the same muscles or movement patterns
are involved.
As an example, I don’t think anyone would debate that there is a tremendous difference
between a bodyweight pull-up and a machine pull-down.
www.RomanFitnessSystems.com
Visit my blog for constantly updated brand new content!

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin