21-day body re-engineering program for massive muscle …€¦ · training phases. as a result,...
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Copyright © Hugo Rivera
1
21-Day Body Re-Engineering Program
for Massive Muscle Growth and
Dramatic Fat Loss
Copyright © Hugo Rivera
2
Precautions
READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!
You should always consult a physician before starting any fat reduction and training
program.
If you are unfamiliar with any of the exercises, consult an experienced trainer to instruct
you on the proper form and execution of the unfamiliar exercise.
The instructions and advice presented herein are not intended as a substitute for medical or
other personal professional counseling.
HR Fitness Inc, the editors and authors disclaim any liability or loss in connection with the
use of this system, its programs and advice herein.
Copyright © Hugo Rivera
3
The biggest problem that bodybuilders encounter is that while at first the gains of muscle mass
come rather quickly, soon after they hit a plateau (a point where gains cease to come by).
Sometimes it seems that no matter how hard they workout at the gym, the muscle mass just
seems to remain the same. As a result, this causes frustration and leads most people to either
give up, buy a whole bunch of supplements or even use anabolic steroids.
The good news is that this is the very reason I decided to write this report. I want to share with
you a secret that I have found after years of trial and error of different training and nutrition
strategies.
I have found that there is a way that you can accelerate your muscle mass gains
and fat loss dramatically and prevent it from reaching the dreaded plateau. By
applying this principle you will be able to fulfill your genetic potential as quickly
as humanly possible.
Not only will bodybuilders double their results from each workout (and cut their supplement bill
and training time dramatically), but they’ll also get to greatly accelerate results in terms of
massive muscle gains, strength and fat loss.
But first a little bit about myself.
How I Got Started
My formal education background believe it or not is in Computer Engineering. I graduated from
the University of South Florida back in 1998. So the question is: how did I end up from
engineering to being a competitive bodybuilder and best selling fitness author?
Well, I actually used to be very overweight as I was growing up so at an early age I experienced
the feelings of insecurity that come along with obesity as well as the scorn and ridicule from
some people. Since I kept hearing that the reason for my weight problems was food and that I
had to stop eating, I took the advice to heart being sick and tired of how I looked and felt.
Copyright © Hugo Rivera
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So this resulted in me going anorexic at the age of 13 and losing a total of 70 pounds in less
than a year. My family, very concerned about my health, took me to a nutritionist in an effort to
put some sense in me and stop the anorexic cycle.
This nutritionist mentioned one thing that changed my outlook on dieting forever: "Eating food
will not make you fat; only the abuse of the wrong sort of foods will." After listening to that
statement, it all seemed to make sense. I then began following the diet she gave me and
started to study the effects of foods on the human physiology.
Now the problem was that I looked too skinny and was as weak as they would make them. By
the age of fourteen a girl that I really liked back then told me that I would look better if I had
some muscle on me. She said that though I looked good, I was too skinny. Keep in mind that
anorexia left me weighing a bit less than 100-lbs. (Note: Interestingly enough, it was a girl who
made me decide to lose the weight as she called me a fat pig and said she would not go with
me to a party.)
So I asked my mom to get me a muscle magazine, the May 1990 Muscle & Fitness (which I still
have to this day) so that I could educate myself on the subject. After I saw an article called:
“How To Get BIG” written by the one and only, Arnold Schwarzenegger, I was hooked! To me,
Arnold just looked perfect so I chose him as the role model to follow. I also got inspired by the
physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely
successfully back then. To me, all of these guys exemplified perfection, real works of art. They
all ate 6 times a day and trained hard day in and day out.
Copyright © Hugo Rivera
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So I simply started with following the training program and diet laid out by Arnold on his article.
As I was so underweight and skinny at the time, even with Arnold’s training, which was pretty
much overtraining, I still gained 40lbs during the summer. A proper six meal a day diet and
regular training with me being very underweight really pushed on the muscle mass even if I did
gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids!
Yet, I did not even have a clue of what steroids where at that time!
Come to think of it, I guess that I was on steroids due to the fact that I was a teenager back then
producing tons of hormones (yes guys, if you are teenagers then you are on the most powerful
stack of anabolic steroids; the one produced by your own body)! This, in conjunction with the
fact that once I started to feed myself 6 times eating around 3,500-5,000 calories a day, made
me grow beyond belief on a daily basis and I guess this is what got me really hooked and led
me to become an avid natural bodybuilder.
Copyright © Hugo Rivera
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After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get
past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with
the routines of professional bodybuilders who were taking drugs and so I took to reading
countless books in my quest to find a perfect system.
The frustrating problem was that I started getting exposed to absolutely contradicting theories
on how to best gain muscle and lose fat. Upset at the fact that no one could give me a straight
answer I decided to take matters in my own hand and use myself as well as my training partner
as guinea pigs in order to find out what worked. This was the first time I really knew that I was
going to create my own system as I was going to test everything on myself, my training partner
and friends in order to find out what worked and what didn’t so that I could then throw out the
bad and keep the good.
I started my quest by recording everything I did down to the last detail. I’m quite analytical as a
person, which is I guess why I became an engineer years later, but even early It showed as I
read every book and article everywhere I could get my hands on. I was like a sponge for
information, reading stuff from trainers from all over the world. I started to put together training
routines and diet programs, and while some failed miserably some worked!
For instance, I will never forget what happened when I went from training 2-3 hours a day to
training for 45 minutes. I went through a growth spurt again! So through endless training
routines and diet combinations I started to really understand what worked and what didn't for me
and my training partners. I started finding principles and patterns of training that seemed to
work on everyone I tried them on. Above all, the most exciting part of my discoveries was the
fact that there was no necessity to stay all day at the gym in order to get results! Because I felt
that not many people in the industry cared about trainees actually reaching their goals, I decided
to create a web site and start conducting personal training during my college years in an effort
to spread all of the knowledge that I had acquired.
Once I had dialed in the timing, frequency and the important details of training and nutrition
cycling, that is when I decided to come up with the Body Re-Engineering System. It was at this
point that I became passionate about sharing my knowledge with people as I fully understood I
could help to double everyone’s results at the gym in half the time if they would employ my
training and nutrition cycling principles.
Because I needed to put together a website in order to graduate from Engineering school (that
was my Senior Project) that is how I started to post my first few fitness articles, and not much
Copyright © Hugo Rivera
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later have the first version of my Body Re-Engineering System. Notice that it took me from the
time I was 14 years old to after I graduated from college to learn all the secrets to muscle
building and fat loss on my own. However, with my Body Re-Engineering System, I am
confident that I can save anyone from all the troubles.
The Secret
The key to incredible muscle mass and optimal fat loss is the cycling principle. This principle
needs to be used in both the nutrition and the workout elements of the bodybuilding program.
Workouts need to be cycled in such a way that through the use of the right exercises and the
manipulation of training volume, intensity, and rest in between sets, you create a unique
metabolic situation whereby the body has to over compensate in order to adapt to the unique
training phases. As a result, muscle mass gains and fat loss are accelerated dramatically.
The diet program needs to cycle calories, carbohydrates, and even protein to trick the body into
releasing body fat while pushing nutrients into the muscle cell in order to increase size and
strength. The diet also has to be based on your individual metabolism and what your fitness
goals are. For example, most people have a normal metabolism, so therefore they need less
carbohydrate calories than a hardgainer (a naturally skinny person) who needs much more
calories in the form of carbs and fats.
Why Does The Cycling Principle Work?
A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau
(stop making gains) after a few weeks of using a specific bodybuilding program. The way to do
fix that is to make use of the cycling principle, which is the principle that forms the basis of my
successful Body Re-Engineering program.
Copyright © Hugo Rivera
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The routines of my Body Re-Engineering program change in an orderly manner that takes the
body to the brink of overtraining and then allows it to recover, and thus, overcompensate (grow)
in response to the stress. These changes are what the cycling principle is all about.
The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength
for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot
be trained in the same manner all the time and that the best way to make the body respond is
through the correct variation of exercises, volume (number of sets times number of reps),
intensity (how heavy the weight is), and rest periods between sets.
How To Use The Cycling Principle in Your Workouts
Workout parameters are going to be determined by the phase of the program you are in. There
are going to be three phases that we will be repeating over and over again. The first week will
be an "Active Recovery Phase". In this phase you will only train with weights twice a week on a
full body routine before you start the next phase which will be called the "Loading Phase". The
"Loading Phase", which is three weeks in duration, is going to be a high volume phase with
short rest between sets. Training volume gradually increases over the course of the three weeks
in order to stress the body almost to the point of overtraining.
Then the next three weeks are going to be a higher intensity/lower volume phase (heavier
weights) with longer periods of rest between sets. This phase is called the "Growth Phase", as
volume is reduced but weights are increased in order to let the body catch up and super
compensate (grow muscle size and strength).
The Active Recovery Phase
The Active Recovery Phase has three main functions:
• First, according to leading strength expert Tudor Bompa, Ph.D., "you are trying to adapt the
anatomy of the body to the upcoming training so that you can create, or produce an injury free
Copyright © Hugo Rivera
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environment". Essentially, your tendons and ligaments should be strong enough to support the
stressful periods that will follow.
• Second, this phase is a great time to address any strength imbalance that your body might
have. This is the reason why mostly dumbbell work will be used during this phase.
• Finally, this phase will act as a great time in which the body will re-charge its energy stores
and allow for complete physical and mental recuperation.
How to Implement
Do 2 full body workouts each week (Monday/Thursday) consisting of 1-2 basic exercises per bodypart for 2-3 sets each.
Perform 12-15 reps and 60-90 second rest in between sets.
Make sure that your workouts are no longer than 60 min.
After a week, go to a loading phase.
The Loading Phase
During the Loading Phase the body is stressed with an increasing high volume of work that if
kept for too long will eventually result in overtraining and injury. During this phase, three things
will happen:
• The growth hormone output goes through the roof due to the short rest interval between sets
and the high volume.
• Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and
carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.
• The body's recuperation capabilities are upgraded in response to the stress imposed by the
increasing volume of work coupled with short rest intervals.
Copyright © Hugo Rivera
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How to Implement
Split your bodyparts over 3 days in the following manner:
Day 1: Chest/Back/Abs
Day 2: Shoulders/Biceps/Triceps
Day 3: Thighs/Hamstrings/Calves
Do 2-3 exercises per body part performing around 3 sets of 10-12 reps on the first week. Superset as much as you can and every week increase the number of sets by adding 1 per exercise.
For best results, do this split from Monday through Saturday.
After 3 weeks, go to a growth phase.
The Growth Phase
During the Growth Phase the body is not stressed by volume. This time the stimuli are heavy
weights. If this phase would be kept for too long eventually the body would cease to stop
making strength gains and you would plateau. This is the reason why you always need to go
back to a Loading Phase. During this phase the following three things will happen:
• The testosterone levels go through the roof in response to the longer rest in between sets and
the heavier weights.
• Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the
myofiber (the muscle fiber size) through increased protein synthesis (Note: protein synthesis is
creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell.)
• Since your body's recuperation abilities were built up to the maximum by the previous phase
and the volume has gone down dramatically, these extra recuperation abilities are used to
increase strength and build more muscle mass. The reason the body does this is in order to be
Copyright © Hugo Rivera
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prepared for another stressful period like the one it just went through. This adaptation
mechanism is the one that ensures the survival of the species.
How to Implement
Split your bodyparts over 3 days in the following manner:
Day 1: Chest/Back/Abs
Day 2: Shoulders/Biceps/Triceps
Day 3: Thighs/Hamstrings/Calves
Do 2-3 exercises per body part performing around 4 sets of 10, 8, 6, 4 reps (increase the weight every set).
Use modified supersets where you perform the set of 1 exercise, you rest 90 seconds, go to the set of an antagonistic exercise, rest 90 seconds, and then go back to the first exercise. So for example, if you are doing chest and back, first do the first set of your chest exercise for 10 reps, rest 90 seconds and do the first set of your back exercise for 10 reps. Then after a 90 second rest you go back to the chest exercise, add some weight and perform it for 8 reps. After a 90 second rest, you will do the same for the back exercise, and so on.
For best results, do this split from Monday through Saturday.
After 3 weeks, go to an active recovery phase.
What If Your Main Goal Is Fat Loss?
Even if you are training for fat loss, your main goal should always be to stimulate growth.
Otherwise, if you were to drastically reduce training poundage in order to perform a lot of high
reps, there would be no reason for the body to keep the muscle around. Because of this, you
should always train with muscle growth in mind and let the nutrition and the cardiovascular
exercise take care of reducing your body fat levels.
Copyright © Hugo Rivera
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How Can You Gain Muscle Without Gaining Fat?
Eating everything in sight and trying to lift as heavy as possible hoping that all of the increased
weight gain will come in the form of muscle is an old school strategy that will only lead to
excessive fat gain. The best time, in my opinion, to bulk up is after you have been dieting for a
long period of time. At this time your body will act like a sponge and absorb all of the nutrients
that you give it at peak efficiency in response to the fact that it has not been getting such an
influx of nutrients for a while. Also, if you are above 10% body fat, in which case you cannot see
your abs, then you need to concentrate on losing body fat up until the point (at the very least)
where you can see the top two rows of abs (when you have a four pack). Your bulk up plan will
work even better, however, if you get down to where you can easily see your full abdominal wall
(which is around 6-7% body fat for most people) as when you increase calories in this state,
your body will be more primed to gain most of the weight in the form of muscle mass in
response to the low calorie period that came before it. This is the strategy I successfully always
use and the reason why I can stay lean year round.
In order to gain quality weight, the nutrients that make up a muscle building diet have to be of a
high quality nature. While some hardgainers have such a fast metabolism that they could benefit
from also adding cheat meals to their nutrition plan, the best way to gain weight is through a
planned and controlled increase in macronutrient intake. By ensuring that the quality of the
nutrients is high (such as low glycemic index carbohydrates, low fat proteins and high quality
fats) muscle weight gain is optimized and fat weight is minimized. For most people, just a slight
caloric increase in the realm of 500 calories over what they burn is sufficient. Also, scheduling a
couple of lower calorie days helps to avoid fat from depositing and also helps to keep the
metabolism running efficiently.
What is Body Re-Engineering?
Body Re-Engineering is the system that I use in my exclusive online coaching program. This is
the culmination of many years of trial and error from my part. The workouts and diets are the
same ones that allowed me to gain over 80 lbs of shredded muscle naturally.
In my coaching program 12 months worth of training routines that follow the cycling principle as
well as diet programs that are completely tailored to your unique metabolism. These programs
Copyright © Hugo Rivera
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also use the cycling principle of caloric variation in order to prevent your metabolism from
getting used to the program. In this manner you will gain muscle and lose fat optimally.
The Body Re-Engineering system is versatile as not only can it be used by those looking to gain
muscle size and weight but also by the more casual lifter simply looking to lose fat, harden up
and tone to look good for the beach. And best of all, it works equally well for men and women
of any age and results are guaranteed regardless of genetics.
As you can see from the pictures of me as a kid I had terrible genetics; I was overweight and
then very skinny, but despite bad genetics, if you have the determination to consistently apply
body re-engineering, I guarantee you will achieve great results.
Is Body Re-Engineering Just for Bodybuilders?
Well, my definition of a bodybuilder is anyone that uses weights, cardiovascular exercise, and
nutrition to re-shape their physique. So by this definition, it is just for bodybuilders. However, if
the question refers to the program just exclusively being for people who want to make large
gains in muscle and hit low single levels of body fat for competition then the answer is no.
Anyone can use this program regardless of what the goals are. If losing fat weight is your goal,
then this system will help you achieve that faster than by just dieting alone. If your goal is
competitive bodybuilding then this will help you get there as well.
Copyright © Hugo Rivera
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21-Day Body Re-Engineering Program
Here’s a nice routine that uses the principles above and that you can use in order to get started
in the fast track to results in the next 21 days. While the routine is designed to be done 5 days a
week, if you don’t have that kind of time, then simply do a Chest/Back/Calves workout on
Monday, Legs on Wednesday and Shoulders/Arms on Friday:
5 Days A Week Workout Routines
Week 1
Monday/Thursday
Supersets Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Incline Dumbbell Bench
Press
8 13-15 0
Close Grip Pull-ups w/
Reverse Grip or Pull-
Downs (preferably use a
chin assist machine or a
smith machine if you
can’t do pull-ups)
8 13-15 0
Calf Press 8 13-15 1 minute
Tuesday/Friday
Supersets Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Bent Over Lateral Raises 3 13-15 0
Dumbbell Upright Rows 2 13-15 0
Dumbbell Shoulder
Press
2 13-15 1 minute
Copyright © Hugo Rivera
15
#2 Dumbbell Curls 8 13-15 0
Triceps Pushdowns
(straight bar)
8 13-15 1 minute
Wednesday
Supersets Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Dumbbell Squats 8 13-15 0
Lunges (Press with
heels)
8 13-15 1 minute
#2 Crunches 4 15-25 0
Leg Raises 4 15-25 1 minute
Saturday And Sunday: Relax and Rest
Copyright © Hugo Rivera
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Week 2
Monday/Thursday
Supersets Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Wide Stance Squats
(press with ball of foot)
10 10 0
Lying Leg Curls 10 10 1 minute
#2
Bicycle Crunches 4 15-25 0
Knee-Ins 4 15-25 1 minute
Tuesday/Friday
Supersets Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Flat Dumbbell Bench
Press
10 10 0
Wide Grip Pull-ups to
Front or Pull-Downs
(preferably use a chin
assist machine or a
smith machine if you
can’t do pull-ups)
10 10 0
Seated Calf Raises 10 10 1 minute
Copyright © Hugo Rivera
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Wednesday
Supersets Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Rear Delt Machine or
Bent Over Lateral Raises
performed on Incline
Bench
4 10 0
Lateral Raises 3 10 0
Dumbbell Shoulder
Press
3 10 1 minute
#2 Incline Curls/Hammer
Curls (as many as you
can once you fail at ten
reps for the incline curls)
10 10 0
Bench Dips 10 10 1 minute
Saturday And Sunday: Relax and Rest
Copyright © Hugo Rivera
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Week 3
Monday/Thursday
Modified
Supersets
Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Rear Delt Machine 3 10, 8, 6 90
seconds
Dumbbell Shoulder
Press
3 10, 8, 6 90 seconds
#2 Lateral Raises 3 10, 8, 6 90 seconds
Reverse E-Z Curls 3 10, 8, 6 90 seconds
#3 Concentration Curls 3 10, 8, 6 90 seconds
Parallel Bar Triceps
Dips
3 10, 8, 6 90 seconds
#4 Dumbbell Curls 3 10, 8, 6 60 seconds
Close Grip Bench Press 3 10, 8, 6 60 seconds
Tuesday/Friday
Modified
Supersets
Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Barbell Lunges (Press
with ball of foot)
3 10, 8, 6 90 seconds
One Legged Leg Curls 3 10, 8, 6 90 seconds
Copyright © Hugo Rivera
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#2 Wide Stance Squats 3 10, 8, 6 90 seconds
Lying Leg Curls 3 10, 8, 6 90 seconds
#3 Leg Press 3 10, 8, 6 90 seconds
Stiff Legged Dead-lifts 3 10, 8, 6 90 seconds
#4 Hanging Leg Raises 3 15-25 60 seconds
Partial Sit-ups 3 15-25 60 seconds
Wednesday
Modified
Supersets
Exercises Sets Repetitions Rest Weights
Used and
Reps
#1 Incline Barbell Bench
Press
3 10, 8, 6 90 seconds
Wide Grip Pull-up to
Front
3 10, 8, 6 90 seconds
#2 Flat Barbell Bench
Press
3 10, 8, 6 90 seconds
Low Pulley Rows 3 10, 8, 6 90 seconds
#3 Incline Dumbbell Bench
Press (75-Degree
Angle on the Incline)
3 10, 8, 6 90 seconds
T-Bar Rows 3 10, 8, 6 90 seconds
#4 Calf Press 3 10, 8, 6 60 seconds
Standing Calf Raises 3 8 60 seconds
Copyright © Hugo Rivera
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By the way, if you have not done so already, be sure to sign up to your F R E E phone
consultation (valued at over $500) here:
<< Click Here To Sign Up To Your FREE Phone Consultation Now>>
Take care and train hard!
Hugo Rivera
President/CEO HR Fitness Inc.
www.HugoRivera.net
International Best Selling Fitness Author
(Over 2 Million Books Sold)
Former NY Times About.com Guide to Bodybuilding
Champion Natural Bodybuilding Competitor
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