The document discusses a secret technique called the "cycling principle" for consistent muscle growth without plateaus. It involves periodically varying workout volume, intensity, nutrition, and other factors to continually challenge the body and force adaptation. Workouts are split into active recovery, loading, and growth phases that cycle these parameters. The loading phase stresses the body with high volume, while the growth phase uses heavier weights and lower volume. Nutrition also cycles calories and macros. Following this principle is said to dramatically accelerate gains while preventing plateaus. The full Body Re-Engineering program teaches these cycling techniques over 5+ months of routines and diet plans.
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The biggest problem that natural bodybuilders encounter is that
while at first muscle mass gains come rather quickly, they soon hit
a plateau (a point where gains just stall).
Sometimes it seems that no matter how hard they workout at the
gym, they can’t gain another pound of muscle mass . As a result,
this causes frustration and leads most people to either give up, buy
a whole bunch of supplements or even use steroids.
The good news is that this is the very reason I decided to write this
report. I want to share with you a secret that I discovered after
years of trial and error of different training and nutrition strategies.
It’s the same “secret” or unknown technique that forms the basis for
my training system “Body Re-Engineering”, the same system I’ve
used to gain over 80lbs of muscle with.
I have found that there is a way that you can accelerate your
muscle mass gains and fat loss dramatically and prevent you
reaching the dreaded plateau.
By applying this principle you will be able to fulfill your genetic
potential as quickly as humanly possible.
Not only will bodybuilders double or even treble their results from
each workout (and cut their supplement bill and training time
dramatically), but they’ll also get to greatly accelerate results in
terms of massive muscle gains, strength and fat loss.
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Most importantly however, as well as all the benefits above, the
big big bonus is you won’t hit plateaus, if you follow this technique
you’ll just keep gaining, this is how I’ve gained over 50lbs since I
discovered it AND I walk around at under 8% body fat even when
I’m not competing.
The Secret
The key to incredible muscle mass and optimal fat loss is the cycling
principle. This principle needs to be used in both the nutrition and
the workout elements of the bodybuilding program.
Workouts need to be cycled in such a way that through the use of
the right exercises and the manipulation of training volume, intensity,
and rest in between sets, you create a unique metabolic situation
whereby the body has to over compensate in order to adapt to the
unique training phases.
As a result, muscle mass gains and fat loss are accelerated
dramatically.
The diet program needs to cycle calories, carbohydrates, and even
proteintotrickthebodyintoreleasingbodyfatwhilepushingnutrients
into the muscle cell in order to increase size and strength.
The diet also has to be based on your individual metabolism and
what your fitness goals are. For example, most people have a normal
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metabolism, so therefore they need less carbohydrate calories than
a hardgainer (a naturally skinny person) who needs much more
calories in the form of carbs and fats.
Why Does The Cycling Principle Work?
A big problem encountered by bodybuilders and fitness enthusiasts
is the fact that they plateau (stop making gains) after a few weeks
or at best a few months of using a specific bodybuilding program.
The way to fix that is to make use of the cycling principle, which
is the principle that forms the basis of my successful Body Re-
Engineering program.
The routines in Body Re-Engineering program change in an orderly
manner that takes the body to the brink of overtraining and then
allows it to recover, and thus, overcompensate (grow) in response
to the stress. These changes are what the cycling principle is all
about.
The Cycling Principle is the key to consistent and rapid increases in
muscle mass and strength for the bodybuilder. This principle states
that in order for the body to respond optimally, it cannot be trained
in the same manner all the time and that the best way to make the
body respond is through the correct variation of exercises, volume
(number of sets times number of reps), intensity (how heavy the
weight is), and rest periods between sets.
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How To Use The Cycling Principle in Your Workouts
Workout parameters are going to be determined by the phase of the
program you are in. There are going to be three phases that we will
be repeating over and over again.
The first week will be an “Active Recovery Phase”. In this phase you
will only train with weights twice a week on a full body routine before
you start the next phase which will be called the “Loading Phase”.
The “Loading Phase”, which is three weeks in duration, is going
to be a high volume phase with short rest between sets. Training
volume gradually increases over the course of the three weeks in
order to stress the body almost to the point of overtraining.
Then the next three weeks are going to be a higher intensity/lower
volume phase (heavier weights) with longer periods of rest between
sets. This phase is called the “Growth Phase”, as volume is reduced
but weights are increased in order to let the body catch up and
super compensate (grow muscle size and strength).
The Active Recovery Phase
The Active Recovery Phase has three main functions:
• First, according to leading strength expert Tudor Bompa, Ph.D.,
“you are trying to adapt the anatomy of the body to the upcoming
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trainingsothatyoucancreate,orproduceaninjuryfreeenvironment”.
Essentially, your tendons and ligaments should be strong enough to
support the stressful periods that will follow.
•Second,thisphaseisagreattimetoaddressanystrengthimbalance
that your body might have. This is the reason why mostly dumbbell
work will be used during this phase.
• Finally, this phase will act as a great time in which the body will
re-charge its energy stores and allow for complete physical and
mental recuperation.
How to Implement
• Do 2 full body workouts each week (Monday/Thursday)
consisting of 1-2 basic exercises per bodypart for 2-3 sets
each.
• Perform 12-15 reps and 60-90 second rest in between sets.
• Make sure that your workouts are no longer than 60 min.
• After a week, go to a loading phase.
The Loading Phase
During the Loading Phase the body is stressed with an increasing
high volume of work that if kept for too long will eventually result in
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overtraining and injury. During this phase, three things will happen:
• The growth hormone output goes through the roof due to the short
rest interval between sets and the high volume.
• Hypertrophy (muscle growth) occurs by the body increasing the
levels of creatine, water and carbohydrates inside the muscle cell.
This phenomenon is called muscle voluminization.
• The body’s recuperation capabilities are upgraded in response to
the stress imposed by the increasing volume of work coupled with
short rest intervals.
How to Implement
• Split your bodyparts over 3 days in the following manner:
Day 1: Chest/Back/Abs
Day 2: Shoulders/Biceps/Triceps
Day 3: Thighs/Hamstrings/Calves
• Do 2-3 exercises per body part performing around 3 sets of
10-12 reps on the first week. Superset as much as you can
and every week increase the number of sets by adding 1 per
exercise.
• For best results, do this split from Monday through Saturday.
• After 3 weeks, go to a growth phase.
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The Growth Phase
During the Growth Phase the body is not stressed by volume. This
time the stimuli are heavy weights. If this phase would be kept for
too long eventually the body would cease to stop making strength
gains and you would plateau. This is the reason why you always
need to go back to a Loading Phase. During this phase the following
three things will happen:
• The testosterone levels go through the roof in response to the
longer rest in between sets and the heavier weights.
• Hypertrophy (muscle growth) occurs by the body increasing the
actual diameter of the myofiber (the muscle fiber size) through
increased protein synthesis (Note: protein synthesis is creating
protein strands through DNA and RNA and it takes place in the
cytoplasm of the cell.)
• Since your body’s recuperation abilities were built up to the
maximum by the previous phase and the volume has gone down
dramatically, these extra recuperation abilities are used to increase
strength and build more muscle mass. The reason the body does
this is in order to be prepared for another stressful period like the
one it just went through. This adaptation mechanism is the one that
ensures the survival of the species.
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How to Implement
• Split your bodyparts over 3 days in the following manner:
Day 1: Chest/Back/Abs
Day 2: Shoulders/Biceps/Triceps
Day 3: Thighs/Hamstrings/Calves
• Do 2-3 exercises per body part performing around 4 sets of
10, 8, 6, 4 reps (increase the weight every set).
• Usemodifiedsupersetswhereyouperformthesetof1exercise,
you rest 90 seconds, go to the set of an antagonistic exercise,
rest 90 seconds, and then go back to the first exercise. So
for example, if you are doing chest and back, first do the first
set of your chest exercise for 10 reps, rest 90 seconds and do
the first set of your back exercise for 10 reps. Then after a
90 second rest you go back to the chest exercise, add some
weight and perform it for 8 reps. After a 90 second rest, you
will do the same for the back exercise, and so on.
• For best results, do this split from Monday through Saturday.
• After 3 weeks, go to an active recovery phase.
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What If Your Main Goal Is Fat Loss?
Even if you are training for fat loss, your main goal should always
be to stimulate growth. Otherwise, if you were to drastically reduce
training poundage in order to perform a lot of high reps, there would
be no reason for the body to keep the muscle around.
Muscle is metabolically active tissue and every pound of it you have
is burning calories, even when you sleep. Because of this, you
should always train with muscle growth in mind and let my nutrition
and cardio plans as found in The Body Re-Engineering program
take care of reducing your body fat levels.
What is Body Re-Engineering?
Body Re-Engineering is my complete muscle building and fat loss
e-book which is the culmination of many years of trial and error. The
workouts and diets presented in this books are the same ones that
allowed me to gain over 80lbs of shredded muscle naturally.
In this e-book I disclose over 5 months worth of training routines
that follow the cycling principle as well as diet programs that are
completely tailored to your unique metabolism. These programs
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also use the cycling principle of caloric variation in order to prevent
your metabolism from getting used to the program. In this manner
you will gain muscle and lose fat optimally.
Body Re-Engineering is versatile as not only can it be used by those
looking to gain muscle size and weight but also by the more casual
lifter simply looking to lose fat, harden up and tone to look good for
the beach. And best of all, it works equally well for men and women
of any age and results are guaranteed regardless of genetics.
As you can see from the pictures of me as a kid on my
losefatandgainmuscle.com site, I had terrible genetics; I was
overweight and then very skinny, but despite bad genetics, if you
have the determination to consistently apply Body Re-engineering, I
guarantee you will achieve results that surpass your expectations.
I wrote Body Re-Engineering in the manner I would have liked to
have read a book back when I started.
My ideal book would have included
information on goal setting, visualization,
training, nutrition, supplementation, rest
and recovery, etc.
In addition, the writing style would have
been such that would be easy to read and
above all, practical and easy to follow.
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One,two,threeformatsotospeakandzeroguesswork. Ifengineering
taught me something, it was to be precise and to logically arrange
information. Because of that, it was very easy for me to put a manual
together that would meet of all these criteria.
Is Body Re-Engineering Just for Body builders ?
Well, my definition of a bodybuilder is anyone that uses weights,
cardiovascular exercise, and nutrition to re-shape their physique.
So by this definition, it is just for bodybuilders. However, if the
question refers to the program just exclusively being for people who
want to make large gains in muscle and hit low single levels of body
fat for competition then the answer is no.
Anyone can use this program regardless of what the goals are. If
losing fat weight is your goal, then this system will help you achieve
that faster than by just dieting alone. If your goal is competitive
bodybuilding then this will help you get there as well.
What If I Purchase The Program But Then I Have Questions?
If you purchase my Body Re-Engineering system, you’ll also get
access to my private members area forums where you can have me
and other experts help you to achieve your fitness goals!
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In addition, in the private forums you will find a ton of other tools,
E-books that will help you to get shredded as you gain muscle,
training journals, and other materials that you can access for LIFE
when you own my Body Re-Engineering Muscle Building/Fat Loss
E-book.
What Is The Cost?
My Body Re-Engineering program costs just $39.95, which is less
than what most bodybuilding supplements cost these days and with
it you’ll get life time access to my forums and me.
So to make that clear, you’ll get my entire Body Re-Engineering
program AND access to my private forums for life for under $40 !
You can order here, and you may want to consider picking up my
deluxe version as well which includes an audio version of the book
as well as even more bonus materials including my own personal
training logs.
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Hope to see you in the forums soon!
You can purchase Body Re-Engineering and get access to my
forums and Body Re-Engineering program in less than a minute
from now.
In the meantime, take care and train hard!
Here’s the link to just Order and Get Access Immediately.
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About the author
Hugo Rivera, CFT, SPN, BSCE. is a lifetime
natural bodybuilder, multi certified personal
trainer, industry consultant and fitness expert
who not only knows training and nutrition
theory, but also applies it on a daily basis
as evidenced by the fact that he’s always in
shape and by his awards and high placings
at numerous national level bodybuilding
competitions.
He is also an internationally known best
selling fitness author with a very successful
franchise of books called “The Body
Sculpting Bibles” which collectively have
sold over a million copies.
Hugo is also the author of the very popular “Body Re–Engineering”
e–book, which teaches you how to gain lean muscle mass and get lean
without drugs, or fancy expensive supplements, using the secrets he
devised after many years of weight problems as a child.
If you enjoyed this FREE e–book,
then take a look at
my full Body Re–Engineering System
www.losefatandgainmuscle.com
