Fighter Abs Review (Andrew Raposo)

I’ve had the opportunity to look over Andrew Raposo’s Fighter Abs program. Let me start this review by explaining what you get if you order this system. You’ll be directed to a download page where you’ll see the following:

Fighter Abs Program Components

Beginner Workout
Beginner Workout

The Coaching Video Workouts:

This page has videos divided into three levels of difficulty: beginner, intermediate, and advanced. There are 19 videos total with a pretty good variety of exercises. These videos are well done and you’ll be abele to see exactly how to do the prescribed exercises.

Fighter Abs Exercise Manual:

This pdf file is a complete illustrated guide to the exercise program. It includes both pictures and step-by-step descriptions of the movements you’ll be doing (stance, body positioning etc.). You could easily print this out if you want, but I had an easy time reading it in digital form.

12 Week Blueprint:

The previous components I mentioned show you how to do the exercises. The blueprint shows you how to put it all together–it is a complete “road map” of how to set up your training schedule. It includes tips for getting started, how to incorporate the Fighter Abs routine in an existing program, choosing the phase you should start with, etc.

Bonuses

Mobility Video
Mobility Video

Get Mobility Like a Fighter Videos: These warm up exercises are designed to help with flexibility/mobility. Doing these movements will keep your joints healthy and should help with tight muscles or even poor posture.

Mobility Exercise Manual: This is the illustrated guide to the mobility exercises. Like the main exercise manual, you’ll see descriptions/instructions on how to properly execute the movements.

Mindset Solution:  This document is all about the mental aspects of training.  You’ll learn how to condition your mind for training and you’ll find some of these principles carry over to other aspects of life.

4 Week Mobility Blueprint: Raposo explains how to incorporate this mobility work into your routine over the course of a month. I’m guessing you would notice a marked improvement in just a few weeks, especially if you’ve never worked on your mobility (or haven’t done it in a long time).

7-Day Rapid Fat Loss Accelerator Guide: Needless to say, no one will see your abdominal muscles if they are covered in fat. This guide shows you how to kick-start your fat loss if that is one of your goals. You’ll be manipulating your calories and macronutrients (carbohydrates, etc.) for maximum results. There is a limit to how much you can lose in a week, but this will teach you the limits of what can be done in a short period of time and maybe even motivate you to keep working towards getting leaner.

Supplement Guide: As the name implies, this is a the author’s recommended supplements. He recommends some specific brands (as most fitness professionals do), but I’d suggest you just stick to the basics and find less expensive brands.

REVIEW:

Not everyone who trains does so with the idea of looking like a bodybuilder. Some find the lean, athletic, powerful physiques of MMA fighters to be more appealing. Fighter Abs is the kind of training that is more in line with that goal.

I should mention something here: this program is not some “short cut” to having six-pack abs–there is no such thing, and anyone who tells you otherwise just isn’t being honest. Having visible abs comes from having low body fat along with a few other factors (genetics, etc.). I’ve mentioned MMA fighters, and they are the perfect examples of this–some of them have washboard abs, others don’t–even when they are in top condition.

I think this program is put together well and would be beneficial for the following:

*People who want to add some variety in their training. You could incorporate these exercises into an existing program to help with core/abdominal strength, conditioning, and mobility.

*Trainees who want an alternative to the typical bodybuilding routine. This may mean you want a break from lifting weights or you just want to explore another type of training altogether.

*Martial artists who want a program that will help them with their basic strength/conditioning. I think this would be especially good for beginners who need to develop the basic strength.

*People who are interested in studying self-defense. This isn’t a self-defense program per se, but learning some of these movements would be useful for that purpose.

*Trainees who want to ad some variety to their abdominal training. It is easy to get bored with crunches, etc. This program may help you stay motivated to train abs and core muscles.

If any of the above describes you then I think Fighter Abs would be a good investment for your library of training information. Please CLICK HERE if you’d like to get this program for only 20 bucks (a great value).

Daily Undulating Periodization (DUP) Training Jason Maxwell; Mike Samuels

TheDUPMethodReviewI’ve had an opportunity to check out a new program called The DUP Method (from Jason Maxwell and Mike Samuels). I’ll start this review by explaining what you get if you decide to invest in this program:

DUP Method Program Components:

#1 The DUP Main Manual

This document serves as a starting point, explaining the overall training philosophy and science behind the strategies you’ll be using.  It will give you an overview of the program as well as some different options for training frequency (anything from 2-5 days).  Once you’ve read this you’ll have a basic understanding of why this method should make you stronger.

#2 The DUP Method Nutrition Guide

Needless to say, you can’t get big and strong without a good eating plan.  This document will show you how to set up your diet/nutrition in order to maximize the benefits of your training.  You’ll be guided in calculating your daily caloric intake as well as macronutrients (fats, proteins, and carbohydrates).  Be sure to look over this carefully–many trainees fail to reach their goals because they don’t put much thought or planning into their diet.

#3 The Optimal DUP Workout Log

According to the author, the ideal setup for this program is to train five days per week.  That may sound like overtraining, but you have to remember that the volume (number of sets and reps) is adjusted so you’ll be able to adequately recover.  Anyway, this workout log is convenient because you can print it out or put it on your smartphone.  Either way you could bring it to the gym with you.

#4-Day Per Week Workout Log

As the name implies, this workout is designed for those who can only train four times per week.

#5 The “Busy Man’s” Workout Log

This one is for those who can only train three times a week.

#6 DUP For Beat Up Lifters Workout Log

This is a program variation for lifters who are a little older and/or training around old injuries. Some trainees, for example, may have back issues or joint problems that require them to make some adjustments in their exercise selection, etc. This would be helpful for men (or women) in that situation who want to keep getting stronger while avoiding re-injuring themselves.

#7 DUP For Hypertrophy Workout Log

As the title implies, this program is set up for those who are primarily concerned with building muscle (vs. those who are only interested in strength/powerlifting).

#8 DUP For Fat Loss

Last but not least, these workouts are set up for those who are interested in maximizing fat loss while also benefiting from the strength aspects of the training.

Bonuses:

You’ll also get some nice bonus material if you decide to order.
BONUS #1: Bench Press Tutorial Video
BONUS #2: Squat Tutorial Video
BONUS #3: Deadlift Tutorial Video
BONUS #4: Bigger Bench Checklist
Bonus #5: Customization Guide
Bonus #6: DUP Arms Specialization

Deadlift Tutorial
Bonus Material (Deadlift Tutorial)

I think you’ll find the video tutorials especially helpful. You can watch them online or download them onto your hard drive (I’d recommend downloading them).

Additional Products (Upsells):

Here are additional program packages you can add on to the basic package. You do not have to purchase these, but you can if you are interested:

The Accelerator Package:
This includes a manual for diet, training, supplementation and complete workouts for those who want to do an all-out, 6-day per week training schedule.

The Done-for-You Package: This includes spreadsheets for all five of the workouts in the basic package.  You just put your one rep max in and it calculates it for you.  A nutrition spreadsheet is also included.

The Specialization Package: This includes specialization guides for bench press, deadlift and squat. These programs would be useful for those who really want to focus on improving one of these lifts.

REVIEW:

Have you ever noticed how many guys go to the gym and lift the exact same weight for the same number of reps week in and week out?  The reason is pretty simple: they are training like newbies.

Beginner trainees will usually get a little bit stronger every week, regardless of training methodology.  But linear progression (adding a little weight to the bar each workout) will only get you so far.  You will eventually reach a “sticking point”–a lesson I learned the hard way back in the 90’s.

This is where periodization comes in–training in a way that works with your muscular and neurological system.   Daily Undulating Periodization is a unique variation of this strategy that can be very effective.

Keep this in mind: this way of training is not like the typical bodybuilding type split you see in the magazines (and gyms).  But I think you’ll find it to be a refreshing change of pace–one that is backed by science.  One study, for example, found that the DUP method was superior to linear methods (like 5×5) for building strength in those with significant training experience.1

I believe the DUP Method can teach you how to start making progress again if you find yourself stuck in a rut of no noticeable gains.

*Intermediate to advance trainees who want to break through plateaus in their overall strength.  This includes increasing your max in the bench press, squat, and deadlift.

*Athletes who want to increase their strength in order to be more competitive in sports.

*Guys (or girls) who want be strong in addition to looking strong.

*Trainees who are willing to commit to a different style of programming than what they may be used to (especially those who have done a traditional bodybuilding split).

If any of these descriptions fit you then I think the DUP Method would be a worthwhile investment as part of your training library.  Just CLICK HERE if you’d like to order this program or learn more.  Don’t delay because the price will be going up soon. 

Reference:

1. J Strength Cond Res. 2002 May;16(2):250-5. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength.

Incredible Bulk Review (Ben Pakulski)

IncredibleBulkReview
Ben Pakulski has a new program out called Incredible Bulk.  I’ll start this review by summarizing what you get when you buy this program:

Program Components

1.  The Incredible Bulk Main Guide:

This is the main book which explains the overall training/nutrition philosophy of the program.  Traditional bulking, Ben argues,  is not effective because trainees often just overeat for several weeks hoping to gain muscle mass.  This eventually works against the body’s hormones (and I believe causes damaging inflammation).  Many who do this end up creating fat instead of hypertrophy (muscle growth).  A smarter approach is cyclical in nature–alternating between “shred” phases and “growth” phases (diet and training are adjusted for each phase).  That’s it in a nutshell, but the book explains this in much more detail.

2.  Ben’s Personal Grocery Shopping List for Massive Size:

This guide will show you the kind of foods you should be buying the next time you go grocery shopping.  I think you will find this helpful, but I don’t worry too much if you can’t buy a bunch of organic foods (as he recommends).  Just use it as a general guide for the types of foods you should be eating.  One more thing I’ll add here: Ben recommends “gluten-free” items.  I am personally skeptical of all the hysteria regarding gluten.  A small percentage of the population is sensitive to gluten, but I don’t think it makes much difference for the rest of us.  My advice (at the risk of being repetitive): use Ben’s list as a guide for the general types of foods that will help you follow the diet, but don’t be overly concerned about organic, gluten-free, etc.

3.  Incredible Bulk Workout Guide: 

This training manual will show you how to set up your workout for both the cutting/shredding and bulking phases of this program.  Ben explains the variables you should consider when setting up your workouts: volume, frequency, rep ranges, rest intervals, etc.  He also addresses cardio and other things you should consider when training.

4.  Example Weekly Workouts Guide:

This document is a sample workout showing the exact exercises you could use on a five day split (training 5x/week) during the growth phase.  It gives you a good idea of how to set up your training.

5.  Supplement Stacks Guide: 

This is Ben’s recommended supplements.  My advice:  just stick with whey protein, creatine monohydrate, fish oil, and a multivitamin.  Do that and you should be just fine.  I also would not recommend supplementing over 30-50 milligrams of zinc per day (going overboard on zinc can cause a copper deficiency).

REVIEW:

I agree with the premise of the Incredible Bulk program and I think this is an effective method for putting on quality mass while minimizing fat gain.  I think this program would be good for the following:

*Intermediate/advanced trainees who are looking to break through plateaus in building muscle mass.

*Bodybuilders who are looking to add some size in the off season.

*Athletes who want to go up in weight class without getting too fat.

If you fit these descriptions then I think the Incredible Bulk program would help you reach your goals.  Just CLICK HERE if you’d like to order the program or learn more.

 

NOTE:  I’d recommend MI40X if you’d like more details about Ben’s training strategies.  This has been one of my top sellers with many satisfied customers.