Body Beast Schedule
In this breakdown of the body beast schedule, we’ll cover what each phase consists of, and what you should expect from each phase. Body beast isn’t an easy program by any means and is a great program for people seeking a challenge. Each workout lasts roughly 30 minutes to one hour. The body beast program consists of three different phases:
- The building phase
- The bulking phase
- The beast phase.
Before you even start the program, it’s important for you to determine what your daily caloric intake will be. You can learn how to do this in the programs nutrition guide. Once you have completed this step, you can move forward and choose one of the eating plans recommended to you in the nutrition guide.
The building phase is three weeks long. This phase is designed to ‘build’ your foundation for working out. Hence, the name building phase. For the body beast schedule in this phase, you will work out for six days a week, with only one day’s rest. This phase is designed to acclimate you to the different exercises. This is great for beginners who don’t really know what they’re doing just yet. During this phase, you’ll learn all the basics of what you need to do, in order to get the most out of your workouts. In the building phase, there are four different workouts:
- Chest and Triceps
- Back and Biceps
There are also two cardio workouts in this phase, which is great because cardio is very important.
Now, you can probably guess what you’ll be doing in this phase from the title. That’s right, you’re going to be bulking. This is good news for all you guys out there! This phase is six weeks long, so twice as long as the build phase. You’ll also only be doing five workouts a week instead of six. But don’t let this fool you, even though you have an extra rest day, doesn’t mean it’s going to be easier. You’ll be happy you have that extra rest day when you try the program and find out for yourself. This phase contains five new workouts:
This phase is different from the build phase, in that workouts don’t target more than one muscle group at a time. For example, instead of hitting chest and triceps in the same workout like you would in the build phase, you only hit chest in the bulk phase. I also recommend reevaluating your daily caloric intake before starting this phase. If you’re gaining weight too quickly (more than half a pound per week), then you should decrease your calories so you don’t gain too much fat. This is a mistake that I see a lot of people make during this program.
This is the final phase of this program but is considered by many to be the hardest phase out of the three. This phase is three weeks long and contains significantly more cardio workouts than the first two phases. This is the phase that you’re really going to see the most changes in. This phase rounds off the program by helping you get rid of the fat that you put on in the bulking phase, to reveal that six pack that you’ve always wanted. In this phase, you’ll have three primary workouts:
- Total body
- Beast Abs
- Beast cardio
You’ll also be decreasing your caloric intake during this phase. This is how you will get rid of the fat that you put on during your bulking phase. It’s also recommended that you increase your protein intake for this phase, so you can keep the muscle that you’ve just built. Conclusion Body beast is a well-rounded 90-day program, and the body beast schedule is pretty easy to follow. If you want to find out more about body beast, read my full, in-depth body beast review by clicking here.
Know your sets – Body beast dynamic set training.
Dynamic set training is a unique sequence of repetitions and sets during a work out that are meant to work and tire the muscles to promote its growth. This training technique increases the body’s testosterone levels. Testosterone plays a vital role in muscle growth. An increase in its production enables the body to build more muscles.
For dynamic set training to produce the desired results, you need to know your body’s limit and just work it to its optimum in order to get the best results. Just like in the traditional training, pick a weight that challenges you in hitting your desired rep target. Here is a highlight of 6 strength training sets you can include in your body beast training schedule.
1. Combo sets.
These are the most popular sets in a body beast schedule. It is a superset that is achieved by combining two different training exercises into a single repetition. For instance, for a bulk chest work out, you can use the same weight for a chest press and then proceed to immediately do a dumbbell fly. This will all be counted as one repetition.
2. Progressive sets.
This is a more advanced version of the usual pyramid sets used by bodybuilders. Such types of sets help the body to work through the intensity of the exercise routine. In pyramid sets, after every set, your weight goes up but your reps go down to represent the shape of a pyramid. However, some people prefer to do a reverse pyramid. This is where you start with heavier weights and low repetitions as you work yourself to lower weights.
In dynamic set training, progressive sets are achieved by the combination of the normal pyramid sets and the reverse pyramids. For example, if you are doing biceps curls, you start with a lower weight with high repetitions and gradually raising the weight while lowering the reps. Take a break after 3 sets, then repeat but now you start with the last set you did in a reverse.
3. Giant sets.
Giant sets are a combination of at least 3 exercises, with little or no rest, that target the same muscle group. In this technique, you do at least 3 different exercises in a row to exhaust your muscles. For example, when you want to work your back and biceps; you can do a one arm row, then barbell rows and lastly back flys.
4. Drop sets.
This is an intense work out technique where you push your muscles to its optimum. When you are working out, it will reach a point where you feel that your muscles are exhausted, most people will just stop at this point. For dynamic set training, this is not the case, when you feel exhausted you move to a lower weight. You work with this lighter weight until your muscles cannot take it anymore, then move to an even lower weight. You continue dropping the sets again and again until the last failure where you cannot take it anymore.
5. Forced sets.
In the traditional weight training, forced sets are also known as assisted sets. This is where another person assists you to do more reps after muscle failure. In a body beast schedule in dynamic set training, it is used to describe a 5*5 training set. Here you do 5 sets of 5 reps with 3 seconds of rest using the same weight. If you pull it off perfectly, you move to heavier weights as weeks go by.
6. Tempo sets.
Tempo sets are slow count repetitions that heavily emphasize on an eccentric motion. They can be much harder to pull off than they sound. An eccentric motion is
Working your muscles involve both concentric and eccentric contractions. However, focusing on eccentric motions can be a major key to muscle gain and strength.