From Overweight to Incredible Hulk

About me

Let me tell you a story. I’ve been overweight most of my life. I’ve been called many hurtful names. I have been prone to emotional eating. I did not get the attention of the beautiful women. Eventually, I had enough. I needed to get fit, for my health, and my love life. I’m going to tell you a bit about what I did.

I am no longer overweight. In fact, I have transformed my body from overweight to Greek god. I did this with the help of the Body Beast Workout…and my wife, of course.

Who is the Body Beast Workout for?

The Body Beast Workout was developed by two-time “Mr. Israel” body-building champion, Sagi Kalev from Tel Aviv. I believe that the Body Beast Workout is great for everyone, but is ideally suited for the beginner to achieve massive muscle gain in a short period of time.

What is involved in the Body Beast Workout?

The Body Beast Workout is a 90-day resistance and cardio training program using free weights. The program is divided into three parts: The Build phase, the Bulk phase, and the Beast phase. The Body Beast Workout program uses a technique that they call “Dynamic Set Training” so that the muscles never acclimatize to the exercise. “Dynamic Set Training” can more efficiently, more effectively, and more quickly produce muscle gain.

The Body Beast Workout consists of:

Circuit Sets. Circuit sets involve resistance training and aerobic conditioning at the same time. The circuit sets are used as your warm-up. You would pick a lighter weight and then do 15 sets of a number of different exercises in rapid succession. Follow this with a very short rest, and then go through the entire circuit set again. Typical exercises used in circuit training include: Pull-ups, Push-ups, Squats, Crunches, Incline Press, Bent-Over Rows, Reverse Alternating Lunges, Twisting Planks, Military Press, Russian Twist, Stiff Leg Deadlift, Triceps Extension, Calf Raises, etc.

Single Sets. Single Sets involve doing four sets of only one exercise. The Body Beast Workout program has us doing each set with an increase in weight and a decrease in repetitions. The first set would be using a lighter weight and would repeat the movement 15 times in a row. The second set uses a heavier weight and repeats the movement 12 times in a row. The third and last set both require a repetition of the movement 8 times. These last two sets must be done with the heaviest weight you can handle for 8 reps, with the last two repetitions of the movement bringing your muscles to failure.

Super Sets. Super Sets require you to do two different exercises in a row without stopping. You can either focus on the same body part with the two different exercises, or choose exercises that focus on different body parts. The Body Beast Workout tends to focus on hitting the same body part with the two exercises in a Super Set. For example: dumbbell pull-overs combined with pull-ups, or single arm kickbacks with triceps push-ups

Giant Sets. Giant Sets require 3 or more exercises in the set with less than a minute of rest in between each exercise. The Body Beast Workout recommends doing three sets of three exercises in a Giant Set, each set with increasingly heavier weights. The first set is a set of 15 repetitions, the second set 12 repetitions, and the last set is 8 repetitions. Again, the last set has to be with a weight that gets you to muscle failure by the eighth repetition.

Force Sets. Forced Sets are when you have reached muscle failure in an exercise, but have a training partner help you in going past this normal point of failure to complete 1–2 more reps. This encourages greater muscle growth than just going to failure. Some exercises can be done “forced” without the aid of a training partner.

Tempo Sets. Tempo Sets are repetitions done at a specified speed. This speed is referenced using a combination of 4 numbers and letters. In the example of 3142, the numbers and letters indicate the following:

The first number tells us how many seconds you would pace yourself to accomplish the first, or eccentric phase of the exercise. This is the portion of the movement that has the muscles elongating. In our example, you are advised to complete this phase of the exercise in 3 seconds.

The second number gives us the number of seconds we should hold, or pause at the end of the first motion. Our example tells us to pause for 1 second.

The third number indicates to us how long we should take to accomplish the concentric phase of the lift. This phase is where the muscles shorten. In our example, we are told to take 4 seconds to accomplish this part of the movement. If this “4” were replaced by an “X”, then we would do this motion explosively. If the third number would have been an “A”, then we would do this phase of the movement assisted by a training partner.

The fourth number tells us how long to pause at the end of the shortening (concentric) phase. The example we have tells us to pause, or hold, for 2 seconds.

Drop Sets. Drop sets are done by starting with the heaviest weight you can lift for the first set, lower the weight for the next set, and lower the weight even further for the last set. For each set you still have to complete the exercise to failure.

Progressive Sets. Progressive sets are like inverse Drop sets. Progressive sets start with using lighter weights during the first set, and progressively increase the weights for each successive set.

Drop sets, and Progressive sets can be incorporated into single sets, tempo sets, super sets, and giant sets.

Where can I do the Body Beast Workout?

You can do the Body Beast Workout anywhere you have, or can bring dumbbells, and barbells. Though, I tend to believe that having access to a gym with a number of free weights is best. Just my opinion.

When can I do the Body Beast Workout?

You can do the Body Beast Workout anytime of the day that is convenient for you. By the time you get to the Bulk phase of the program, you will be doing a 5-day split. This means that there will be five days between focusing on a particular body part in your exercise regimen, and when you would focus on that body part again.

This 5-day split gives the muscle group worked enough time to truly rebuild itself stronger, until the next time you focus on that body part. Then you would tear down the muscle fibres again by exercising to failure, and the cycle repeats itself. Throughout the whole process you are getting stronger, bulkier, and leaner.

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Why should I do the Body Beast Workout?

I can only speak to my personal experience. The Body Beast Workout has changed my life for the better. It has improved my health, my strength, my stamina. My girlfriend can’t keep her hands off of me, and I can keep up with her in bed now. That wasn’t the case before. I feel better, I look better, and my confidence has skyrocketed.

Any exercise program is of great benefit, but the Body Beast Workout has been of the most benefit to me. If you’re interested in seeing some of the results that I got with Body Beast, head over to my “About Me” Page.

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