Chapter 1: Introduction First off I just want to say thank you for taking the time to check out my product I have put a lot of thought and time into the workouts you will find in this book. You see i have been lifting for close to 10 years training to get the lean athletic look. I have tried everything from training like an athlete to competing in amateur strongman. All of my goals although were athletic based in nature the real reason I was training was because I wanted to look good. I am talking I wanted to have abs I wanted women to fall in love with me and how I looked I wanted to look amazing with my clothes on. The look I am referring to is the hollywood type physique. I remember first seeing Ryan Reynolds in the movie Blade and my jaw hit the floor. He was absolutely shredded. And not only that, whenever I saw a pic of him in the magazines or on the red carpet he looked flawless. That was the start of my obsession. I knew that the bloated bodybuilder look was not for me I needed a change. So I started really delving into how celebrities and actors train for there movie roles and I stumbled across my now good friend Rusty Moore's blog Fitness black book. Rusty is the creator of Visual Impact Muscle Building and he also aims to help guys achieve the lean hollywood look. After talking to him and then starting out on my journey I was able to lean down all the way to 195lbs from a bloated and puffy 240lbs. ==> You can see that journey here. Since then I began experimenting with my training and have since written this manual to help you
achieve and maintain the GQ look. So once again I thank you. Enjoy the report.
Chapter 2 - The starting point Now this is were you have to look in the mirror and be brutally honest with your self. Were is your starting point? Now before you answer that let me clarify why this section is important. The rep range you lift in is directly responsible for how your muscles will look once you drop the body fat. Lets take a look: 10 reps or more per set. This is common among bodybuilders and the reason you see tons of bloated up guys walking around the gym. 10 reps or more is designed to elicit the most amount of blood into the muscle. This is what is responsible for the pump. Unless you are just starting out or are severely have lagging body parts this rep range will never get you the dense hardened look you want. 5 6 reps per set. This is a good blend of overall size and strength. This rep range is common among athletes and strength athletes to build a blend of size and strength. I spent most of my lifting career in this area. It is good for a certain period of time but still not optimal for getting that dense hollywood look. 2 3 reps per set. This is the area I now spend all my time working in. This is the absolute best way to build lean dense muscle. This rep range elicits myofibrillar hypertrohy.
I wrote an article about myofibrillar hypertrophy ==> Here Now that you know the goal of each rep range back to the mirror. Are you a skinny guy who needs to put on mass? If so use the workout I listed below and keep the reps at 8 12 reps to pack on a decent amount of size. If you have a decent amount of size but are lacking in the strength area Spend a few weeks working in the 5 rep territory. I really like the stronglifts 5x5 program for size and strength If you are overweight start in the higher rep range as it requires the most amount of time under tension to get you more fat burning. (Side note: If you are overweight just start getting your weight down so you can see exactly what you are working with.) If you already muscular then start working in the 2 3 rep range. this will harden up your muscles and when the fat comes off they will look rock hard and dense. I hope you get the picture of how each rep range effects the look of your muscles I didn't include any scientific jargon as I feel that all it will do is confuse you. I want you to actually take this workout and just start following it.
Chapter 3 - To Train Legs Or Not Train Legs? Ok Now I know this will go against everything you have ever heard preached online. In my opinion once you have a solid base strength foundation training squats and deadlifts hard will only make you look worse. With that said I believe you should have a base level of total body strength. My standards are at least a bodyweight benchpress, a 1.5 x bodyweight squat, and a double body weight deadlift. These numbers are what I had when starting my goal to achieve the dense look. So once again ask yourself Were do you stand? Are you frail and weak? If so put some time in on the basics. A good program to follow for this would be a 5 x 5 type of program. You can see a good free one from my friend Mehdi over at Stronglifts.com. If you are close to these strength standards and don't really care about getting any stronger then go ahead and start the program outlined below. This is totally up to you whether or not you want to include legs into your program. I am not your father and I don't care what decisions you make. I just encourage you to have a good solid base of strength to start with because when you do my program below you will look that much better. For the record I currently do not do any direct lower body training. I do however do cardio 4 days a week.
Chapter 4 - The Importance Of Cardio In Achieving The GQ Look This is probably the most important section of this report. Honestly the amount of commitment you put into doing cardio will directly effect how good you look. Now I personally do cardio at the end of every lifting session. This doesn't have to be a marathon type of cardio session. I will outline a few good options that I personally use to get the fat off. My go to methods are 1) 100 burpees I just do these as fast as I can. I don't stress the time it is the consistency of doing them daily that will bring the results. 2) Prowler pushes Now I understand not all gyms have these but if yours does then use it. I do 40 yard pushes with 90 135lbs on the prowler. Once again the consistency is what matters Just do them after each session. 3) Interval Sprints These can be done on the road or treadmill. Just walk for 5 min to get warmed up and then do 5 sets of 30 seconds sprint followed by a 1 minute walk. Just for clarity walk for 5 min Sprint 30 seconds Walk for 1 minute
Sprint 30 etc 4) Any of the cardio options in my friend Jason Ferrugias Renegade Cardio Book. The most important thing I can stress with the cardio is the consistency of doing it. You must do something at the end of every workout. You can do the cardio intensely because you are not doing direct leg work. So commit to it and just do it.
Chapter 5 - Putting it all together The whole point of this book is to give you the tools to be able to construct a body that will not only boost your confidence but get you noticed whether you are wearing clothes or not. This workout will get you the lean hollywood physique. It just takes time. A few key points: 1. The workouts get pretty boring and repetitive. Just push thru and keep going. 2. You will not get very sore doing these workouts. The volume is low so you can workout much more frequently then if you were doing tons of high rep sets. 3. Cardio is a must unless you are already extremely lean. 4. You want to stay in the 2 3 rep range unless you are trying to add size to a certain body part or are a beginning trainee. 5. Do 2 days on 1 day off and repeat 6. Strive to go heavier each week
Chapter 6 - The Workouts You will see I have them in an A/b format. It doesn't matter what day you go to the gym just do 2 days on 1 day off. Workout A: Incline Bench Press 5 6 sets of 3 reps Incline Flys 5 6 sets of 3 reps Pullups (use weighted if too easy) 6 8 sets of 2 reps Tricep pressdowns 5 sets of 10 Hanging leg raises 3 sets of 10 Weighted crunches 3 sets of 20 Cardio Workout B: Barbell Military Press 5 6 sets of 3 reps Bent over Barbell Row 5 6 sets of 3 reps Seated DB Military Press 5 6 sets of 3 reps Dips (use weight if necessary) 5 6 sets of 3 reps Rear delt raises 100 reps Dumbbell Curls 5 6 sets of 3 reps Planks 3 sets of 1 minute Cardio Now I know this looks very basic But i guarantee it works. Like I said above it will get boring To help with the boredom I like to switch up my exercises every 4 6 weeks. I don't change them much but here are the common ones I switch out Flat bench For Incline Bench Flat flys for incline flys Close grip bench press for dips Lat pulldowns for pull ups
Common things I currently do that may seem crazy I do 100 band pull aparts or rear delt raises and 50 triceps press downs as my warmup every day. I do cardio 4 6 days a week. I do heavier weights towards the beginning of the week and then lighten the weights towards the end (with the low volume you will be lifting heavy weights, I do this to avoid burnout). (Side note: I always do the same rep range) Remember this workout is not about killing yourself in the gym. The more you can workout the better you will look. We are in this for the long haul.
Chapter 7 - Why did I choose the exercises I did? The key to achieving the GQ look is more about visual trickery. Now I say that loosely as you have to still put in the work. But to really nail the look you must focus on certain muscle groups. These muscle groups are: 1) Upper Chest I usually always start my workouts with the incline press. This will get you a large defined upper chest. In my experience a lot of people focus far too much on flat bench and they are left with big but somewhat droopy pecs. Don't let this happen to you. Go hard on incline. 2) Flys These are really good for helping you get that nice line down the middle of your pecs. My favorite chest exercise is definetly incline flys this keeps the focus on the upper chest line. 3) Shoulders Honestly I don't believe your shoulders can ever be too big. I focus lots of time with military press in both dumbbell and barbell varieties. I also do at minimum 100 rear delt raises or band pull aparts every workout. This will round out the shoulders and give you much needed mass on your upper back. Seriously do a lot of work on your shoulders. They are what help you get a huge V Taper and will fill out all your shirts. 4) Arms The tricep is key here. Focus lots of attention to making you tricep appear as big as possible. This will add to your front appearance when you have a shirt on. The bigger your triceps are the bigger your upper body will look while wearing a t shirt or dress shirt. 5) Back I focus lots of time on weighted pullups. I feel these are key to building a wide back. When combined with barbell rows the thickness will really come out.
Just be warned You do not want your back to get too big. It will make finding good fitting clothes much harder. So do not over do this body part.
Chapter 8 - Maintaining this look year round This is the fun part. Once you get to the physique you want all you have to do is maintain it. This becomes a balance of just doing enough to keep it up. You don't have to keep overdoing the cardio or workouts. By the time you get to this level you will have a really good understanding of how your body responds and looks on a day to day basis. This will make it easy for you to know when to do a little more cardio or restrict your calories a bit. Seriously once you put in the work it is easy to maintain what you have built. I typically still lift 4 days a week but only do cardio 2 these days. The part I want to stress here is enjoy your look. Don't be obsessed all the time. You put in the work Live life and enjoy the fruits of your labor.
Chapter 9 - Completing The GQ Look Once you have gotten to the point were you are happy with how your body looks the next step is to get your dressing and style on point. I am going to offer something special for you If you are interested in letting me help you set up a wardrobe that will help you look your best and help you attract women with your clothes Shoot me an email to Bmxstrong@Gmail.com with the subject line make me look like a badass and we can talk :). This is the next step in your progress. I firmly believe that by knowing how to properly dress you can attract beautiful women and command respect from everyone you meet. So if you want this? Shoot me an email to Bmxstrong@gmail.com with the subject line make me look like a badass. And we can set up a quick free 15 minute phone call to see if this is right for you.
Recommended Reading on why dressing better is important: 1) Why your girlfriend/wife hates the way you look 2) How to Be The Coolest Guy Ever (Seriously Do This Stuff)
Chapter 10 - Recommended Resources 1) Get your testosterone levels in check 101 Ways To Increase Testosterone. 2) [Free Video] Learn how to attract beautiful women into your life 3) How to Attract Women With the way you dress 4) My Facebook Page 5) My Blog With Hundreds Of Pages Of Free Content