Apart from the 3 big lifts, an even more disastrous problem is a training regimen excessively based on relatively higher range repetitions responsible for Sarcoplasmic Hypertrophy as opposed to Myofibrillar Hypertrophy induced by low and very low repetition ranges. Higher repetition range from 6 up to 15 with relatively short rest periods cause a build up of lactic acid and a quick adaptation of your muscle to actually increase their muscle cell size with fluids.
Sarcoplasmic Hypertrophy Vs Myofibrillar Hypertrophy – Buff Vs Lean
The results is a fast increase in muscle size and also relative strength to go with the size, but this size comes with a fuzzy, pumped up look. On the contrary, a very short repetition range of around 1 to 3 brings out a myofibrillar hypertrophy, which is growth of actual fiber, not fluid within. However, while training for strength increases the definition of the muscle giving it the much coveted dense look, the muscle itself won't grow much in size and will look flat, also the strength gains will eventually stop with its size, unless you also strategically implemented cycles of high rep range, sarcoplasmic training before.
Plus, than there is a hybrid repetition range around 4/5 that brings out the best of both and should also be included in the training regimen to increase density and size at the same time. The point that Rusty Moore makes is to shift the balance away from an excessive sarcoplasmic, mass range (6/15) and more towards a myofibrillar, density range (1/3), though there is space for both. He is not against high range, size building repetitions as long as these are strategically switched to low range density, hard look repetitions as required.
In other words, you need both, it is the balance that needs to be shifted. Too much low range repetitions cause you to look harder but undersized, and too many high range repetitions cause you to look bigger and bulkier but also softer and buff. So far so good, we appreciate the point and actually agree on it.
Visual Impact Rule - Shrink And Wrap For A Permanent Ripped Look
The program offers a unique way to achieve definition. Definition is normally achieved by getting your skin to wrap around your abs, filling tightly into the grooves and showing your muscles in any light. However, the way Visual Impact Muscle Building achieves this takes on a completely different route.
The old bodybuilding school revolves around bulking up for size and then cutting carbs and calories before a contest in order to get your body fat low and increase definition on your muscles, then eat loads of carbs to overcompensate with glycogen and get the muscles bigger and tighter in your skin. The problem is that this practice is temporary, lasts at most 72 hours or so, and also while your fat may have decrease a lot, your skin may have not had time to shrink to your new body and waist size, effectively being slack and loose, therefore not wrapping around your six pack tight enough.
Advanced Ripped Technique
Since skin shrinking is slower that fat burning, the program implements an advanced strategy, offered as a free bonus, that has been widely used by A list celebrities to get them in pick conditions for their roles. This technique involves cutting down calories while exercising in the strength, low range (1/3) repetition range precisely with the purpose of losing some sarcoplasmic, fluid muscle size, around 5 to 10 pounds lighter than your final targeted body weight.
In other words you diet while training for strength at the same time and your muscle and overall size goes smaller than the final size you are after. Doing this for a couple of months gives the skin time to adapt to your new, smaller waist and body size and fit tightly around it. Next, enter the dragon.
Now that your physique is as hard and small as it gets with your skin already tight around it, re-introduce the high range (6 to 15) sarcoplasmic fluid repetitions for muscle mass about 3 weeks before a contest (or the beach) but without even increasing carbohydrates and here we go, your muscle will actually fill into your skin even tighter, making you look awesome ripped in all lights and conditions. You can then keep it that way by switching back to low repetition range later on while keeping your calorie intake on track.
Standard Technique
There is also a standard technique that involves reducing your body fat gradually over 6 to 8 weeks without losing muscle mass at all. This gives your skin plenty of time to shrink around your muscle for excellent definition.
Visual Impact Muscle Building Cycles – How Do They Work?
The program uses a protocol of 3 subsequent phases plus 1 bonus phase organized in a pyramid structure and tailored as a 4, 6 or 9 months program, so it is very flexible depending on your needs or goals. Normally, the program lasts 6 months and the cycles go as follows:
Phase 1 – Sarcoplasmic Growth, normally lasting 2 months though it can be tweaked. First of all, grow in size. This is done by focusing on the sarcoplasmic growth of fluid inside your muscle cells, using a 6 to 15 repetition range with brief rest periods in order to achieve fatigue and pump. However, the program also advices on not to go overboard with popular intensity techniques like drop sets and the likes.
Done indiscriminately, this approach can blow your muscles into oblivion rather than growth. The phase 1 teaches you how to hit the sweet spot for optimal sarcoplasmic growth without annihilating your muscles. The net effect is fast muscle growth and size. What we liked is that Rusty Moore also gives indications and insight on how it feels like when you are building mass, so you know you are on the right track without relying just on numbers but listening to your body, and it is not about feeling sore like hell.
Phase 2 – Sarcoplasmic and Myofibrillar Hybrid Training, again lasting 2 months that can be tweaked. This phase is the necessary transition step before the full myofibrillar, contractile tissue phase. With a repetition range of about 4/5, your muscles are primed to get denser and gain strength on the mass you have already built upon, improving definition while still working on the size department to an extent.
Phase 3 – Maximum Density And Definition Training. This is the final, full on phase to bring all density and definition out of your muscles. The repetition range goes as down as 2/4 while losing extra fat with High Intensity Interval Training. In this phase you are likely to hit all your personal bests in all lifts while actually losing fat. Because you have already built muscle size before, you'll become stronger even while losing body fat. In fact, this is the last phase prepping the shrink and wrap effect of above which is offered as a free bonus, bringing out extreme definition much better than the old school high reps for definition.
The high reps creates a pump good for sarcoplasmic growth, not definition. Definition is caused by a low body fat tightly wrapping around your muscle, and to get there you need to follow the blueprint outlined above.
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