A radical body in 2 weeks?
18 January 2009
The 2 week transformation, tried and tested in the movie industry.
One of the major reasons why it takes a long time to build a decent body is that the body needs to recover fully from training sessions to be able to grow. If you were to train every day, training each bodypart two or three times a week without adequate nutrition and rest, then you will not get far.
However, if you were to train wisely, rest adequately and take in an abundance of nutrition, protein and recovery aids, then you could theoretically train every day and recover that day for the next day's training. This article will demonstrate a complete regime for a significantly more muscular body in just 2 weeks.
The regime will require supplementation. This is not to sell you supplements, but a necessary part of the regime. You don't have to buy the supplements from LA Muscle, you can buy them from anywhere, as long as they are good quality.
You will be concentrating on training just 1-2 bodyparts per session. This is to get the maximum out of the session. If your session ends in 20 minutes, then ok, get out of the gym. No session should take more than 45 mins. Your food intake will have to be very good but most importantly, you will need to take in large amounts of protein powders and glutamate at the right times.
Chest: Flat bench press. 5 sets of your heaviest weight, 10 reps.
Back: Chins. 5 sets of 10 reps. If you can do more than 10 reps, then you need to attach extra weight to your body. You can also do pulldowns instead of chins.
Legs: Squats. 4 sets of the heaviest weight you can handle, 10 reps. Leg extensions: 3 sets, 20 reps. Hamstring curls: 3 sets, 15 reps
Shoulders: Overhead dumbbell press. 5 sets of the heaviest weight you can handle. 10 reps. Side raises: 4 sets, 10 reps.
Lower back & traps: Deadlifts. 4 sets of the heaviest weight you can handle. 10 reps. Shrugs: 4 sets of the heaviest weight you can handle, 15 reps.
Biceps & triceps: Dips: 5 sets of the heaviest weight. 10 reps. If you can dip over 10 reps, then you need to add weight to your body using a dip belt. Biceps: Dumbbell curls on a preacher bench, using heaviest weight you can handle, 10 reps.
DAY 8-14: Exactly same as days 1-7.
You need to use very good form for each exercise. You need to lower the weight slowly, taking at least 5 seconds and you need to contract your muscles fully, at least 3 seconds.
The heaviest weight you can handle, means using "good form". It is by using good form that you work the muscle and not by just using very heavy weights. Forget about showing off in the gym for these 2 weeks, even if it means using lighter weights than you are normally used to. Most people sacrifice good form for the sake of lifting a little bit heavier. Don't do it if you want to grow!
Very important part of the regime. Your diet should be highly nutritious, so you can't skip breakfast or dinner. Your meals should be something like below:
Waking up: Whey protein shake, such as LA Whey – 48g protein
Breakfast: Porridge, 10 eggs, 4-6 toasts, tea/coffee/grapefruit juice
Mid morning snack: Tuna/egg sandwich. If you can afford it, whey protein shake.
Lunch: Pasta/rice or potatoes, red meat/chicken/fish or tuna, vegetables.
Mid afternoon: Tuna/egg sandwich. If you can afford it, whey protein shake.
Dinner: Steak/chicken/turkey/fish or tuna, some pasta or rice, vegetables.
Before sleep: Whey protein shake such as LA Whey.
This is the most important part of the 2 week radical body programme. Why? Because it is by this form of "intense" supplementation that you are enabling the body to recover quickly and GROW. These supplements are "in addition" to all that has been said above.
In the morning (before, alongside or after your breakfast):
POWER-PROTEIN-MIX: Mix 2 cups of rice crispies, 2 cups water, 10 ice cubes, 2 spoons of Udo's oil (from any health shop) in a blender. Take 30 minutes to drink this mix.
Mix 1 scoop of Explosive Creatine with 2 sups of water and drink before or during your workout.
Immediately after training:
Drink another POWER-PROTEIN-MIX as above.
Mix a Glutamate product with 2 cups of water in a blender. Drink.
The above extra supplementation acts like a protective cage around your muscles, nourishing them and helping them to recover and grow. This regime of training, diet and extra supplementation enables a state of almost 100% recovery in optimum time. You will see yourself getting bigger on a daily basis. If you feel sore at any stage, take in more Glutamate and protein shakes.
Other factors you need to pay attention to:
- You need to get at least 7 hours sleep every night, preferably 8 or 9
- You need to stay away from alcohol, cannabis, tap water and soya products
- You need to drink at least 3 litres of water every day, preferably more
- You need to avoid stress. So if you are normally on a road-rage trip coming back from work, chill out!
If you find that your muscles are sore or tired (unlikely on this regime), you need to massage them for about 10 minutes.
If you find that you are really stressed and there is just no way of bringing your stress levels down, then supplement with Valerian (available from any health shop) or if you are anxious, supplement with Rescue Remedy (any health shop). Stress breaks muscle tissue down, you need to avoid it.
If your stomach still has space, drink more protein shakes.
This regime has been used successfully with many people who needed a muscular body quick, such as action movie stars; try it and see for yourself. Good luck!