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♪♪♪
Stop guessing,
start growing,
get swole.
You're entering the detail phase.
After 12 weeks of a really solid, clean bulk, I really was
happy with the gains I was getting between my strength, my
size, but I wanted to bring the muscle out a little bit more, so
I decided to turn back the clock and bring back the 1970s,
Arnold, Golden Era type of training.
My body has always reacted well to the double split
type of workouts.
And so when I looked to Arnold as the template, I've created
phase four, which is the detail phase,
which is a 6 days a week training.
It's intense, it's a lot of supersets, and also you're
hitting each muscle group twice a week.
There will be quite a change in this phase.
The biggest change is that you're gonna be training 6 days
a week rather than 4, so we turned up the volume quite
a bit on that.
The other big change is we are gonna be reducing your calories
in this phase, so you might feel a little bit more fatigued, but
you gotta push through it 'cause we're gonna show some awesome
gains that you had from the previous phases.
We're uncovering it now.
You're at the finish line, so you gotta push hard.
What you should expect in the detail phase is clearly to drop
body fat, but by hitting muscles twice a week, the roundness of
the bellies of the muscle should truly be more pronounced in this
phase.
So in theory, you're gonna get leaner, but appear much,
much bigger.
So now I'm gonna be breaking down the training techniques and
philosophies for the detail phase.
So this phase is very similar to the Golden Era
body building splits.
It's a lot of supersets, you're hitting the muscle groups twice
a week, and it's very intense.
But we're still doing heavy weights with low rest.
You've gotta keep that intensity up.
So this is more of an advanced workout,
but you're ready for this.
Now one kind of interesting thing about this phase is
there's no shoulder workouts, and so people get kind of crazy
about that.
But realistically, you're training your chest and your
back so much during this phase that I let your shoulders take a
little bit of a rest.
You can go right back to 'em when the phase is over, but
you'll thank me for a little less wear and tear on them
shoulder joints.
There's no one underlining training technique in this
phase, but I'm gonna introduce you to some new concepts, one of
'em being on arm day, which is called the arm gauntlet.
The arm gauntlet is basically a whole circuit of arm exercises
where you do 20 reps on triceps and 15 reps heavy on biceps, and
it gives you an unbelievable pump.
So the arm gauntlet's gonna look like this.
You're gonna start with a heavy tricep push-down to 20 reps.
Go right into a jump stretch band push-down at 20 reps also.
Right into a straight bar curl for heavy 15.
Right into a heavy preacher curl for 15.
The back to triceps for a skull crusher at 20 reps.
Right into your bench dips for 20 reps.
And finishing off with my favorite, incline dumbbell curls
with a 5 second count.
You go 6 reps heavy, a 5 count twist, and then 4 more reps.
It just totally blows out your arms.
So you'll complete this circuit five times and it's gonna send
an enormous amount of blood into those arms.
And what's gonna be funny is you think with high reps you won't
get size from it, but when you're done with this workout,
you're gonna feel enormous.
So with the training splits in this phase, it's pretty simple.
Chest/back, arms, and legs, and then right back into the
chest/back again, arms, and legs, with a day off.
And so you're hitting each muscle group twice a week,
turning up that volume, and getting those results.
I'm actually providing you two different workouts for each
training day, so the power's a little bit in your hands.
You can literally pick if you want to do the same chest and
back workout twice a week, and you can do two different arm
workouts that week, or maybe two different leg workouts that
week.
So it's really up to you and how you want to pick them, but
they're there for you to choose.
♪♪♪
So now I'm gonna be breaking down the nutrition that you're
gonna be following in the detail phase.
So one of the most important parts to getting peeled is your
nutrition obviously, and so in this phase, we're upping the fat
content a little bit, dropping the carbohydrates down a little
bit lower so we can truly uncover that muscle that you've
achieved throughout all these phases.
And so you gotta really key on not missing meals and making
sure that the quality of food is as stated that you're ingesting.
The detail phase of the Get Swole program is one my
favorites.
This is the part that I think everybody looks forward to, is
that you worked hard for 12 weeks through the foundation,
the pyramid, and the pump phases, and now it's the detail
phase to kind of trim down and show all that hard work that
you've put together.
In the detail phase, what we're doing is we're cutting out
carbohydrates as well as limiting our caloric intake.
And a lot of the sources that we've taken from this are now
gonna be solid sources of food for fat as well as protein.
So the fact that we're dropping your carbs out a little
bit in this phase, but we are raising your fat up a hair.
The caloric intake does change a little bit, but we're kinda
replacing those calories with fats from carbohydrates, so
you're gonna feel, maybe a little bit, where your energy
might dive a little bit in the beginning.
But don't get nervous, you're probably not even gonna feel
that big of a difference.
Your body should adapt really fast.
During the detail phase of the Get Swole program, your
attention to detail shouldn't change.
Actually, your attention to detail should increase.
What I mean by it is this, is that when you're doing the
ratios, your ratios at this point should be approximately
50% to 55% protein, 40% fat, and about 5% carbohydrates, and your
carbohydrates will mainly be in your initial meal like we
explained earlier, in breakfast or in your vegetables.
When it comes to the protein as well as the fat, what I want you
to do is I want your body to start priming itself to use fat
as its main source of energy, okay?
And that's what we've done for the past 12 weeks, right?
But what we've done is we've added carbohydrates and then now
we've completely depleted 'em, so now your body has to utilize
fat as its main fuel source.
If you don't pay proper attention to the nutrition,
you're gonna lose all the gains that you made for the past 12
weeks.
So you're still gonna eat 6 meals a day with the 3-hour
frequencies, you know, starting within an hour out of bed.
And so we still gotta key on those mealtimes, we're just
changing the macronutrients just a hair in this phase to optimize
fat loss.
So now I'm gonna be breaking down the supplementation for the
detail phase.
The supplements in this phase are gonna change slightly.
I'm gonna be adding some supplements, and I'll be taking
some supplements away.
The supplements that I'll be adding is Shred Matrix twice a
day to optimize fat loss and some extra branched chains in
the morning also.
The supplements I'll be taking away is your Creatine
post-workout and also the ratio of whole food meals to
supplement meals, which we're only gonna be using Combat once
a day.
You'll no longer be following the three and three.
Now you'll be following a five and one, with whole food meals
being five and the meal replacement only being one.
So the way the timing works with the supplementation is literally
as soon as your feet hit the floor in the morning, you're
gonna go ahead and take your Shred Matrix and your branched
chains.
You're gonna roll right into breakfast about 30 minutes later
and go ahead and take your Armor-V.
The second meal, which is also a whole food meal in this phase,
you're gonna go ahead and eat that.
Then roll to your third meal, but prior to your third meal, 30
minutes before I want you to take your Shred Matrix again.
When you hit your third meal, go ahead and take your Armor-V with
your third meal.
Your fourth meal is also a whole food meal and your fifth meal is
also a whole food meal.
And then at the end of the day, you're gonna cap off your day
with a Combat shake.
Then before bed, go ahead and take your Z-Core PM, and we're
gonna add a serving of Recon.
And then also remember, pre and post-training, you're gonna have
your Assault pre, your Recon post, but then we're not gonna
have the additional Creatine post-workout in this phase.
So the supplement changes in this phase are really to
optimize fat loss and retain muscle mass.
We want to uncover all the mass that we've put on in this 16
weeks.
So in this phase, on your non-training day, nothing
changes.
Just follow your supplements and meal plan the same as the other
days.
So that's it for the detail phase and also the end of the
16-week Get Swole trainer.
Before you start this phase, I need you to scroll down to the
end of the page and get your daily breakdown of your
nutrition, supplements, and training.
It's time to transform, and build muscle, add precise size,
and get swole.
♪♪♪