Christian Thibaudeau – Strength Coach and Performance Expert So when I have to get in shape quickly, I do two training sessions a day: A. 1 – do you still think it is that good of a program/routine to get jacked/shredded fast or the fastest. 2 – did you stick with it for the entire time and. Get Jacked FAST! Your complete body transformation guide. by Christian Thibaudeau. Pages: 66 eBook size: X File size: MB. 12 weeks.
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Thank you for interesting in our services. We are a non-profit group that run this website to share documents. We need your help to maintenance this website. Please help us to share our service with your friends. Home Christian Thibaudeau – Get Jacked FAST Your complete body transformation guide 12 weeks periodized training, nutrition and supplementation program by Coach Christian Thibaudeau www. To reach that objective we will focus on: During a body transformation, fat loss comes in two stages Build some muscle, especially in ”show” areas; muscle groups that help create the illusion of more mass even if you only gain a small amount of mass.
Fsst want to clarify some things; it is true that gaining a lot of muscle while losing a lot of fat at the same time is impossible or very hard to accomplish.
However you can do so for short periods of time when the circumstances are right. For example when you go from a shitty or below average diet, giving you too much junk and not enough needed nutrients, to a nutrients-dense diet you can gain muscle even if you are consuming less total calories in the later case.
You will also lose a lot of fat doing so. Obviously this doesn’t work forever; when the body is overstressed or fully adapted this stops working you will not build muscle. But it is possible to use a short 4 weeks blast phase to build some muscle while losing a ton of blubber. As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a short highly-restrictive diet to initiate fat loss.
If it’s done on the short term 2 weeks while still providing enough protein and essential fatty acids, you will not lose any muscle mass. Furthermore, at the end of those 2 weeks, you will have a mini-anabolic rebound when you reintroduce some calories in your diet. This will lead to muscle growth while continuing to lose fat at the same time. So this first phase will start with 2 weeks of intense caloric restriction and a moderately high training volume and will then switch to a moderate caloric restriction and very high training volume for the last 2 weeks of the phase.
Leg curl 4 75 sec Slow eccentrics B1. Leg extension 4 75 sec Peak contraction C1. Standing calves raise – – – – Stutter reps: Chin-up or lat pulldown – – – – 5 75 sec Peak contraction B1. Seated rowing 5 75 sec Peak contraction C1.
How to Look Jacked in 3 Weeks | T Nation
Kneeling cable crunches Superset 4 none Normal A2. Swiss ball crunches 4 Max 45 sec Normal B1. Serratus crunches Superset 4 none Peak contraction B2. Back extension 4 75 sec Slow eccentrics B1. Seated calves raise 3 60 sec Peak contraction Stutter reps: Burpees 3 Explosive None Explosive A3. Bodyweight squats 3 maximum 90 sec Do not lockout knees B1. Vertical jumps 3 Explosive None Explosive B3. Mountain climber 3 30 seconds Explosive 90 sec Explosive www.
Lat-pulldown 5 6 See technique 75 sec Iso-dynamic B1. Leg curl 5 75 sec Slow eccentrics B1. Leg extension 5 75 sec Peak contraction C1. Kneeling cable crunches Superset 5 none Normal A2.
Swiss ball crunches 5 Max 45 sec Normal B1. Serratus crunches Superset 5 none Peak contraction B2. Double crunches 5 Max 45 sec Normal www. Back extension 5 75 sec Slow eccentrics B1. Burpees 4 Explosive None Explosive A3. Bodyweight squats 4 maximum 90 sec Do not lockout knees B1. Vertical jumps 4 Explosive None Explosive B3. The seventh day Sunday you have ONE cheat meal the rest of the day you follow the regular diet and it should be the last meal of the day. Do not substitute it with anything else.
No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc. By that I mean foods that are sugary cookies, candy, chocolate bars, etc.
I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal.
Hammer curl 4 60 sec Normal Treadmill Alone 1 30 minutes 3. Standing calves 6 75 sec Peak contraction B1. Seated calves 6 75 sec Peak contraction C1. Overhead DB triceps ext. Barbell front raise 4 60 sec Normal Treadmill Alone 1 30 minutes 3. Hammer curl 4 60 sec Normal Treadmill Alone 1 35 minutes 3. Barbell front raise 4 60 sec Normal Treadmill Alone 1 35 minutes 3. As I mentioned, your body can handle caloric restriction pretty well for a short period of time.
However, as the deficit is maintained over the long run, preventing the negative effects of energy restriction metabolic downregulation, muscle loss, cravings becomes increasingly more difficult. At this point our goal should be to do everything we can to avoid muscle loss.
This means utilizing training methods that force the body to maintain its muscle mass. This means lifting big weights! You must give your body a damn good reason to keep its muscle while energy supplies are limited. Jjacked trust me, this damn good reason is not lifting light weights for a lot of reps! From experience, my own and that acquired by training tons of clients, as long as you are at least maintaining your strength while dieting you will not lose any muscle mass.
And if you gain strength you might even put on a pound of muscle or two.
For that reason this 4 weeks phase will focus on big lifts with big weights. We will stimulate fat loss by doing more energy systems work and continuing to diet hard. We will also add some carbs pre and post-workout to favor strength gains.
As for supplements, this is a good time to throw in a fat burner like Hot Rox extreme and insulin controlling products like Fenuplex and Yang r-ala.
Standing calves 6 10 – 12 sec Normal B1. Seated calves 6 15 – 20 sec Normal C. Back squat Alone 4 sec Normal Treadmill Alone 1 30 minutes 3. Preacher curl 6 8 – 10 90 sec Normal B1.
Christian Thibaudeau – Get Jacked FAST – PDF Free Download
Hammer curl 6 8 – 10 90 sec Normal C1. Seated rowing 4 8 – 10 90 sec Peak contraction Exercise Elliptical trainer Organization Alone Sets Intense portion Relax portion 30 thibaudexu 30 sec www. Lying leg curl 6 8 – 10 sec Normal B1.
Leg extension 6 10 sec Normal C. Deadlift or sumo Alone 4 sec Normal Treadmill Alone 1 30 minutes 3. Single-arm pulldowns 8 – 10 90 sec Normal C1. Standing curl 8 – 10 90 sec Normal Exercise Elliptical trainer Organization Alone 6 4 Sets Intense portion Relax portion 30 sec 30 sec www.
Standing calves 6 8 – 10 sec Normal B1. Seated calves 6 12 – 15 sec Normal C. Back squat Alone 4 sec Normal Treadmill Alone 1 35 minutes 3.
Preacher curl 6 90 sec Normal B1.
Christian Thibaudeau – Get Jacked… FAST
Hammer curl 6 90 sec Normal C1. Seated rowing 4 90 sec Peak contraction Exercise Elliptical trainer Organization Alone Sets Intense portion Relax portion 30 sec 30 sec www. Lying leg curl 6 sec Normal B1. Leg extension 6 8 – 10 sec Normal C. Deadlift or sumo Alone 4 sec Normal Treadmill Alone 1 35 minutes 3.
Single-arm pulldowns 6 90 sec Normal C1. Standing calves 6 sec Normal B1. Seated calves 6 10 – 12 sec Normal C.
Back thibaudfau Alone 4 sec Normal Treadmill Alone 1 37 minutes 3. Leg extension 6 sec Normal C. Standing calves 9 sec Normal Treadmill Alone 1 40 minutes 3.