Sometimes it comes time to think about your figure, even men. And let only some say that they are extremely inattentive in terms of sport. On the contrary, most self-respecting males can well go on a diet and at the same time engage in muscle pumping in the gym. Another thing is that each of them does this according to a specific program. For example, Chris Getin's method has proven itself perfectly. By the way, women can train on it. Read more about it and talk further.
A couple of strokes to the portrait of the author
Chris Getin is the CEO of renowned sports nutrition company Kaged Muscle. In addition to his dizzying career, he is known as the author of a huge number of books on bodybuilding. At the same time, Chris was qualified as an excellent sports therapist and coach, who worked shockingly on the relief transformation of many Bollywood stars.
However, one of the programs he developed, better known as Chris Getin's method, brought him great popularity.
What is the essence of the method?
The essence of the methodology is a correctly compiled program, which includes the following elements:
- the use of specific products (signs the amount and composition for each day);
- dieting;
- performance of special exercises;
- adherence to a specific daily routine.
All training according to the Chris Getin method is aimed not only at reducing body weight, but also at building all muscle groups. With proper observance of the method, a decrease in the total percentage of fat in the body occurs and the number of muscle mass increases. In the language of bodybuilders, the body is dried and a spectacular relief is created. And all this is done in 12 weeks.
What do you need before starting a workout?
To begin with, the author of the method himself recommends patience. According to him, his program is capable of radically changing the lives of people who are involved in it. However, he immediately talks about the difficulties that they will face. For example, it will be difficult for those athletes who already have a certain muscle mass and want to give shape only to their legs and buttocks according to the method of Chris Getin. Since most exercises have short transitions (only 40-45 minutes of rest), it will be very difficult for such people to breathe.
He also talks about the necessary revision of his diet and the use of certain sports supplements that help get rid of unnecessary pain, relieve fatigue from joints and accelerate muscle building. In short, everyone should cultivate stamina and perseverance.
Diet and nutrition during exercise
As we already said, Chris Getin's method and his diet are related. It is nutrition, according to the author of the program, that plays one of the main roles in the race for ideal body shapes. For example, from the first day of working on himself, Chris recommends not skipping breakfast. During it, you can eat egg whites, oatmeal and coffee. As an alternative, a kind of omelet made from protein, white chicken and a pinch of oatmeal is suitable.
For lunch, Chris advises eating lean steak and brown rice. About 3 hours after that, it makes sense to eat sweet potatoes, boiled chicken and broccoli (it is recommended to repeat the same sequence of dishes 3 hours after lunch). Next you will find boiled or grilled fish, brown rice and broccoli.
Just before training in the daytime, Chris Getin's method suggests eating some fish (tilapia fillets), brown rice and coffee. After playing sports, it is recommended to drink a protein mixture of Vitargo, creatine and glutamine. For dinner, on the advice of the author, you need to use broccoli and lean steak. And lovers of food at night, Chris recommends replacing food with a whole grain snack.
Some helpful suggestions
During the day you need to drink at least 1-2 liters of water. To make it easier to control this dosage, it is best to have a personal drinking bottle. In order to strictly follow the established meal schedule, you need to cook all the dishes in advance (the day before their use). For convenience, cooked food can be placed in food containers. Dosing portions is based on your fist (the contents of the plate should not exceed its size). In order to diversify the freshness of the consumed food, supplement it with useful seasonings from ginger, cinnamon or black pepper. A small amount of salt is allowed.
Supplements from sports nutrition: what will they give
Chris Getin's method involves the use of certain sports supplements. For example, being engaged in his program, you should use protein powder. It is he who will help restore and nourish the muscles after a difficult strength training.
Creatine monohydrate also has similar properties . It allows you to compensate for creatine reserves, increase the strength and endurance of the body. Also, according to the trainer, synthetic amino acids cannot be dispensed with. As you know, they play an important role in the construction of muscle tissue.
Chris Training Plan: Week One
Before you begin to implement this universal Chris Getin method (12 weeks - that’s how long it takes), you should familiarize yourself with his detailed plan. For example, the first week of classes according to the author’s methodology is as follows:
- leg training
- triceps and chest work;
- recreation;
- work on biceps and back;
- exercises on the abs and shoulders;
- recreation;
- exercises on the muscles of the legs.
Planning Workouts: Week Two
In the second week, exercises should be performed on the following muscle groups:
- triceps and chest;
- recreation;
- shoulders
- press and calf area;
- biceps and back;
- recreation;
- legs.
This is what a short two-week lesson plan looks like, which includes Chris Getin's method. In Russian, it can be found on many sites for bodybuilders.
Workouts in the third and fourth week
In the third week, attention should be paid to triceps and chest (Monday), back and biceps (Tuesday), shoulders (Friday) and legs (Saturday). And on Wednesday, Thursday and Sunday it is recommended to take a break and relax from the grueling exercises in the gym.
The fourth week will begin with a day off. Then you will find a load on the back and triceps (Tuesday), shoulders (Wednesday), chest (Thursday) and legs (Sunday). Take a day off on Friday and Saturday.
Lesson plan for the fifth and sixth week
The fifth week allows you to thoroughly work on triceps and abs (Monday), shoulders (Thursday), chest and triceps (Friday), legs (Saturday), back and biceps (Sunday). Tuesday and Wednesday in this cycle involve rest.
In the sixth week, you will immediately have two days off, and then enhanced training of the muscles of the chest, triceps, calves, shoulders, legs, back and biceps.
Seventh, eighth and ninth week of classes
In the seventh week, great attention is paid to the shoulders and calves, triceps and chest, legs, back and biceps. The eighth week helps to work out the calves and shoulders, legs, back and chest, as well as the biceps and back. The ninth week gives you the opportunity to properly pump your legs, shoulders and calves, back and chest, triceps and biceps.
Tenth, eleventh and twelfth week
The tenth week already includes standard exercises on the legs, triceps and chest, combined with movements from yoga. They help to stretch the muscles of the shoulders and legs, tighten the abs, calves and strengthen the arms, back.
The eleventh week is aimed at working out the legs, back and chest, calves and shoulders.
The final twelfth week involves intensive exercises with weighting on the legs, back and chest, shoulders and calves, biceps and triceps.
Chris Getin Method: Reviews
You can hear a variety of reviews about this technique. For example, some of them talk about the incredible complexity of the program. According to young people, such a training is extremely exhausting, but very effective. Others do not like the list of recommended products. So, some do not like broccoli. Still others share their “before” and “after” photos, clearly demonstrating the changes that have occurred to them after personal testing of the method.
A real example from the author
A striking example of the effectiveness of Chris’s technique is the extraordinary transformation of Patrick Magno, an ordinary California social worker. Despite his relatively small age (at the time of the experiment he was 29 years old), he could not boast of a slender and stately figure. Since his food consisted mainly of fast food, it was easy to guess that Patrick was suffering from excess body fat.
However, the announcement of the contest with a rather attractive cash prize made him radically change his life. Having set a goal, Magno worked hard according to the method of Chris Getin. And observing his diet, in the end, he was able only to stiffen stiff, reducing the percentage of fat from 24 to 6, but also to make his figure just perfect. And, of course, such works could not but be appreciated by the jury. So, Patrick Magno received the main prize, improved his health and acquired an attractive muscle relief.
In a word, the technique works. For its implementation, you need to get used to the special daily routine and have patience.