Aesthetic Muscle Plan – Simple tweaks that gave me stunning results
Weight training can be an immensely frustrating experience. Believe me, after spending about 6 years trying every set-rep scheme and program that I ran into, I realized that muscle building was not simply about the effort, it was about directing that effort to maximize gains.
At the end of this 6 year period, I was highly disillusioned with the fitness industry. Sure, I had made some gains, but they had been inconsistent at best. You see- I am a genetic hardgainer – I’m skinny and find it particularly difficult to put on muscle.
I remember training for hours everyday, often 6 times a week, only to look in the mirror to find myself looking pretty much identical, bar some exhaustion. The experience brought me to the brink of quitting multiple times.
“There has to be a way”, I kept telling myself. Yet no gains I experienced were either substantial enough or long lasting enough to convince me that I had found such a way, if indeed there was one.
With the aesthetic muscle plan, I must say I have finally found something that has given me what I have been searching for all these years. Over the course of this review, I am going to share my incredible experiences with this product, briefly review the science behind it, and its success in other people.
But first, some basic concepts–
This program emphasizes on the variable of training frequency, with due attention paid to the frequency with which each muscle is targeted. Right at the outset, the author of this wonderful product clarifies that exclusive adherence to either a body part split approach or a full body approach can hinder the optimal growth of the individual.
Instead, a careful combination of the two, best suited to the particular needs of the trainee, is far more likely to lead to optimal outcomes in terms of muscle gain.
Ok, so now you have the fundamentals understood, let me move on to the specifics. First up – a little background on how muscles grow bigger (If you already know this feel free to skip ahead)
How muscles grow
Muscle growth, one of the most hotly debated topics today, relies on a relatively simple and uncontroversial premise about muscle building. In very simple terms, it can be expressed as follows:-
Muscle growth due to training can be understood as the outcome of three basic phases.
First, the microinjury phase. This is your actual workout. Muscles sustain targeted and repeated micro injuries when they are subjected to a supra-normal (read: higher than usual) load. This is very important as the whole conception of progressive overload relies on this premise – slowly overload the muscle beyond it’s current capacity, created targeted micro injuries.
However, it is important to understand that the microinjury or workout phase is not where muscles actually grow. Indeed, muscle output and tone stands lowered for some hours following an intense workout, as the body struggles to repair itself from the barrage of micro injuries it has suffered.
Indeed, the send phase is the repair phase, where the body needs an increased amount of nutrition and rest to help restore the body to pre-workout levels. A good workout is a challenge that you body (or it’s parts) can take anything from hours to days to recover from.
The third phase is where the magic happens. It is the overcompensation phase, immediately following the repair phase. Think of it like this – when the body is going about repairing muscle, it doesn’t just stop at reconstructing the muscle that was damaged – it goes a little further, and the newly healed muscle is larger and stronger than earlier.
So you see, resting following workouts is where the magic happens. But of course, one cycle of overcompensation isn’t sufficient. To see significant, long-term gains, the logical objective would be to undergo as many of these microinjury- repair- overcompensation cycles as possible.
Unfortunately, your body can be a bitch.
The problem of recovery
The problem with trying to cram as many cycles into a week as possible, for maximal gains, is that of recovery. Workout too soon, while the muscle is still repairing, and over time you will plateau, underperform, and not see the gains you are seeking. Rest too much and your gains wouldn’t be significant, to begin with.
The problem of recovery highlights the central problem with advocates of full body workouts. Sure, statistics suggest that exercises such as deadlifts or Olympic lifts recruit a very high number of muscle fibers, and consequently trigger greater size supercompensation (or hypertrophy).
However, exercises such as deadlifts impose a huge neural demand upon your body, causing recovery times to stretch between 3 days to about a week.
So, while for a single workout full body protocols might show better results, they simply aren’t practical as the only constituent of a muscle growth program – very early, you encounter the problem of recovery, and doing merely 1-2 workouts a week would actually hinder your growth.
So, what’s the key to minimizing the problem of recovery whilst subjecting your muscles to the maximum possible growth stimulus?
This product provides a simple answer – using training frequency, combined with both full-body and split body workouts. How? Read on.
Harnessing training frequency to give you accelerated gains is one of the primary cornerstones of this product.
Now, the overwhelming body of scientific information suggests the ideal “training frequency” can fall anywhere between 2 times in 10 days and 3 times a week. Interestingly, that encompasses the ranges that typical full body as well as split routines fall within.
This range is the starting point into the inquiry for the optimum training frequency. Theoretically, if you were able to exercise every muscle 2-3 times a week or more without facing the problem of recovery, you could make twice as much gain as someone training once a week.
But you knew that already. And this program makes no qualms in criticizing the polar opposites on the spectrum – high-frequency full body workouts (6 times per week or more) and body part routines where each muscle gets exercised only once in 5 days, or less.
You see, the internal structuring of a training program is essential to understand the true potential for overload and growth. Training frequency isn’t simply the number of workouts per week, in the context of growth, frequency refers to how often each targeted muscle is trained.
And to optimize this (let’s call is muscle-use frequency), a combination of full-body and body-part regimes is warranted.
Now, high-frequency training technically spikes muscle protein synthesis more often in a week, and should theoretically give greater gains than a less- frequent programs. Followers of this logic are often observed toiling away at the gym, sometimes multiple times per day, 6 days per week.
The problem with this, as hopefully you already understand, is that of insufficient recovery.
Enter- Split body routines.
The place for Split body routines
Split body routines have twin benefits – a greater spike in muscle protein synthesis during the workout, and a possibility for a greater number of such protein-synthesis spiking workouts.
Talk about double whammy. “Why isn’t everybody doing split routines then?” You might ask.
Well, two things. First, a great many people do already follow split routines, some even with decent success. Second, the reason that split routines doesn’t always work is because of the excess rest periods built into such workouts. Cycling workouts can be inefficient as many body parts get targeted too infrequently.
But this puts us in a quandary – we have analyzed both full – body and split body workouts, and their impacts in both high and low frequencies. And yet neither seems to be free of issues, at least not in the long run.
The answer – periodization
The reason that these two systems don’t work well independently is because they are merely parts of an effective, periodized training program targeted at muscle growth (such as this product).
Periodization is a well-known secret of the fitness industry. The logic behind it is this – muscles produce greater gains (by undergoing greater protein synthesis), when they are overloaded in a new way. The benefits of this new technique gradually taper off, as the body becomes acclimatized to a certain workload.
To repeatedly take advantage of this “shock” phenomenon, using periodization, changes in the workout plan are built-in based on a longer, periodized timeline. So, you might do full body workouts for 4 weeks, followed by 4 weeks of split body routines.
That way you get the maximum benefits from each protocol, without facing the downsides.
Balancing frequency with volume
Understanding the proper place for full body and split body workouts using periodization was the first step to harnessing the power of training frequency to maximize my gains, without any hormones or supplements (apart from a simple whey protein that I used).
The next step is more intricate, and is often where rookie and experienced trainers alike mess up. It requires an understanding of the interactions between frequency and intensity. In a simplified way – if frequency goes up, intensity must go down, and vice versa.
Intensity, in this context, could be simplified as the training volume – or the product of the total sets and reps. Training volume is one of the most important variables that, along with training frequency, can make or break your training program.
This product includes guidelines on specific training volumes that are ideal for eliciting maximum muscle growth. For instance, the total suggested volume ranges from 40 to 70 reps, 2-3 times per week, for every muscle group.
The number of reps in a workout must correspondingly decrease if you train more often. Thus, a person training every muscle 6 times a week might only want to complete 10-20 reps per muscle group (at the same weight).
What is fascinating is how training volume can be progressively increased over time, accelerating your returns without compromising on recovery. The progressions described in this product were ideal, as I felt that they very accurately corresponded with my growing muscular capabilities.
In other words – this program kept pace with my development very well and the progressions were designed to challenge me just enough to ensure that I achieved the best possible results from each workout.
Yep there is another variable to consider – training intensity. Training intensity is simply a measure of the resistance used (or weight lifted), as a percentage of your maximum.
Training with heavy weights at low reps can produce drastically different outcomes from training with light weights at high reps, even though both can be subjectively “tiring”. Therefore, it is essential to understand the difference, and then incorporate the style most suited to your current training goals.
Heavy weights, lifted for a few reps, cause a lot of beneficial adaptations to your muscular tissue, including growth. However, due to the extreme load they put on the neural system, they cannot be performed effectively more than 1-2 times a week.
At the other end of the spectrum, lifting lighter weights for multiple reps causes (largely fluid-based) muscle hypertrophy. Training with more reps also helps manage muscular recovery.
What I found to be most useful in this entire product were the 5 advanced muscle building tactics for explosive growth. These included myo-sets and drop sets, and took my training to the next level.
I was able to set my muscles on fire and go on, recruiting even more muscle fibers and triggering even more adaptations. The results I got were fitting – I gained over 20lb of lean muscle in 12 weeks!
Now, I have had a few years of experience weight training. However, muscle gains, even when I achieved them, were slow – hardly 2lb a month. Naturally, I was on the lookout for something that could enable me to speed up those results.
A natural concern, of course, when confronted with the amazing results this program offers, would be to ask “Is this a scam?”. Well, it isn’t – and when you think about it, there’s nothing particularly odd or unusual about the amazing results, when you understand how the program works (as I have tried to explain in this review).
You see, I was achieving 10 months worth of gains in 3 months because I was able to put in 10 months worth of “muscular work”, so to speak, in just a span of three months!
Most training programs are designed grossly inefficiently, and as a result the outcomes you achieve are likely to be far from satisfactory. More unfortunately, most people carry on with such programs, achieving results which are far below what they could accomplish with the same effort, and a more optimized training plan.
This product optimizes the variables of training frequency, volume and intensity, to give you the absolute best muscle growth you can accomplish.
In my opinion, this product is for everyone who lifts and doesn’t want his effort to go in vain. Surprisingly, even in this age of scientific precision, people can remain stuck in dogma when it comes to fitness. However, for those seeking results, optimization is a no-brainer, and this product is an outstanding way to optimize.
From start to finish, the product uses easy to understand and direct explanations and demonstrations, which brilliantly capture the essence of what is being conveyed. The extra products, such as the follow along videos, are in themselves incredible tools of learning.
This product excelled in the most basic and vital characteristic – producing outstanding gains with limited effort. It made the understanding of complicated but essential fitness variables a breeze. Even more importantly, the program suggested amazing ways to tweak those variables, essentially tricking my body into giving massive results.
I decided to buy this product with high expectations and was not let down in the slightest. The gains I ended up achieving were even better than those I had hoped for. The success of this product is reflected in multiple other glowing reviews too.
Therefore, to conclude, I would say that this product does what it says, does it amazingly well, and is a must have for any fitness enthusiast looking to tweak his results favorably.