Physique Zero is a muscle-building program designed for people over 35 with family and job commitments and no time to spend hours in a gym. Its emphasis is TUT, time under tension, brought to a new level to make every repetition work.
This program works well for everyone, even beginners, guys hitting a plateau, or anyone tired with long hours spent in the gym with little to show for and a lot of pain in the joints.
This program is not revolutionary in that it runs through tried and tested methods of extended Time Under Tension, progressive overload, different repetition ranges, and periodization.
However, it is packaged in an easy-to-follow blueprint for those guys who are unwilling to sacrifice hours in a gym but still yearn for a method that packs on muscle from the comfort of home without grinding tendons and joints to dust.
Physique Zero comes at a very competitive $15 price tag but is packed with materials, including nutrition manuals, workouts, videos, and specific techniques for improving pull-ups and push-ups.
This program was created by veteran fitness coach Alain Gonzales and is sold only on the official website: projecthypertrophy.com.
What’s Physique Zero All About?
Author Alain Gonzalez’ Credentials
Alain Gonzalez is a Florida-based Virtual Coach To Skinny Guys and Fitness Author. He has helped countless clients transform their bodies from skinny to jacked through the years, just as he did on himself.
Over the years, he has accrued a vast following with accounts on Instagram and Facebook. He also happens to be the brother of Alby Gonzalez, another accomplished natural bodybuilder who also runs his fitness brand and is the author of other programs such as Isometric Mass, reviewed here.
Alain Gonzales stresses that he is NOT a bodybuilder but a regular guy who, through discipline and dedication, has overcome his limitations to become a strong, confident man.
Today, Alain has made it a priority to help other people in the same shoes as before to overcome their limitations and progress toward achieving their full potential.
All in all, Alain Gonzalez is a genuine author and fitness expert who knows what it takes for skinny guys to build muscle, as he and his clients are the living embodiment of the validity of his training methods.
Who Is Physique Zero For?
How Does Physique Zero Work?
Physique Zero promotes a multi-faceted approach that considers varied repetition ranges, emphasizing medium to high repetitions and a full range of motion.
The bodyweight exercises are performed with specific techniques, which the author calls Bodyweight Training Amplifiers.
These techniques are in place precisely to offset the main limitation of bodyweight training, which is the difficulty of increasing the intensity by simply adding more weight.
There are four distinct Bodyweight Training Amplifiers:
1 – Timed Sets – While the workout guide offers different repetition ranges, these should be used only as a guideline. What you should do instead is focusing on the cadence, deliberately slowing the repetitions with an emphasis on the eccentric part.
In the timed sets you manipulate the tempo of the different phases of a repetition:
- Isometric at the bottom.
- Isometric at the top.
The point here is to increased TUT, or time under tension, up to 70 seconds, preferably with a stopwatch. For example, a slow cadence could be 3:0:1:0, whereas the eccentric takes 3 seconds.
The strategy is striving to achieve the same number of repetitions you would be able to do with a normal speed while slowing the tempo.
2 – Training Density – This refers to the ability to perform a given workout volume in the shortest possible time. You achieve this by resting less between sets and trying to condense as much workload as possible in a shorter time-frame.
For example, if it takes you 1 hour to finish the workout initially, by decreasing the time frame you force your body to become stronger so that it can withstand the increased volume in a shorter period. That means more muscle.
3 – Variations – These refer to the modification of basic exercises to make them more challenging as you progress over time. Think of decline push-ups instead of floor push-ups, or one-legged squats (pistol squats) instead of two-legged squats.
4 – Isometrics – Isometrics are a valuable tool in the hypertrophy arsenal. They allow for a new kind of stimulus mostly associated with very long TUT. Isometrics should be performed at the most difficult position such as the top of a pull-up or the bottom of a push-up.
The main benefit of isometrics is maximal motor unit activation, which is very difficult to achieve with different resistance training.
Moderate To High Repetitions For Hypertrophy And Strength
Alain Gonzalez stresses the importance of moderate to high repetition ranges for strength and hypertrophy. He reasons that you can get bigger by increasing volume, with the added benefits of keeping your joints safe.
Aside from the central nervous system, joint stress is often a limiting factor in weight resistance training, which causes repeated micro-tears and inflammation over time, a recipe for disaster later on.
While the low repetition ranges for strength resonate for most people seeking to increase muscle size, the reality is that your bones and tendons cannot sustain those high loads forever.
Studies have shown that moderate repetition ranges trigger just as much hypertrophy as lower ones with the additional benefit of being sustainable. In other words, you can train with lighter loads and still build muscle.
Especially as you age, you should make health and longevity a priority and stop chasing personal best records. Your joints will thank you.
The Physique Zero program stresses the importance of proper execution with no bouncing, yanking, kipping, and throwing, and a recommended time under tension of up to 70 seconds, way more than the typical 15/30 seconds.
This approach entails, of course, a complete shift of mind towards quality and mind-muscle connection, basically using your bodyweight to feel the muscle working rather than using your muscles to do as many repetitions as possible up and down in a handful of seconds.
Of course, this also means a reality check and an ego re-assessment.
The 8-Minute Bodyweight Exercises
Physique Zero Components
Physique Zero is a digital program. You can access it through a download page, and the ten components come in PDF format with video thumbnail links to YouTube video demonstrations. Here is a quick breakdown of what’s inside:
1 – The Physique Zero Main Manual – The foundation of the program with all the theories. It’s a 20-page manual where the author introduces you to the critical factors for building muscle through bodyweight training, such as:
- Repeated Bout Effect.
- Muscle Protein Synthesis.
- Bodyweight Training Amplifiers.
- Rep Tempo.
- Training Density.
- Energy Flux.
2 – The Physique Zero 8-Minute Workouts – A 4-page manual, this is the priming training regimen you should follow before switching to the leading workout guide.
This minimalist workout blueprint aims at honing the new hypertrophy techniques:
- Timed Sets (extending time under tension rather than worrying about rep chasing).
- AMRAP Sets (as many repetitions as possible).
Only when you master these new demanding techniques can you switch to the full workout schedule.
3 – The Physique Zero Workout Guide – An 18-page manual with all the workouts laid out. The manual covers different topics and the whole workouts schedule like this:
- Plus Sets.
- AMRAP Sets.
- Warming Up (two warm-ups to choose from).
- The Complete 4-Week Workout Schedule
- BulletProof Workout.
- Infusion Workout.
- Circuit Workout (A or B).
- Burn Workout.
- Upper Limits Workout.
- Lower Limits Workout.
4 – The Physique Zero Nutrition Manual – A 19-page manual covering all aspects of nutrition. This is not a meal plan, just manual teaching you how to calculate your calories and macro needs:
- What Is A Caloric Surplus?
- Calculating Your Macro Nutrients.
- Protein Intake.
- Fat Intake.
- Carbohydrate Intake.
- Fiber Intake.
- Adjusting Macronutrients.
- Calculating Your Micronutrient Intake.
- Fruits And Vegetables.
- Daily Water Intake.
- Get A Calorie Calculator.
- Get A Food Scale.
- Schedule Your Meals.
- Prepare Your Food In Advance.
5 – The Physique Zero Execution Videos – This is a collection of 20 videos divided by muscle group and collected in a 5-page PDF manual. You click on the video thumbnail, and it will take you to YouTube, where Alain Gonzalez demonstrates how to execute each exercise correctly in the Physique Zero program.
Here is a breakdown of the exercises:
- Jamb Hammer Rows.
- Reverse Push-Ups.
- Plank Push-Ups.
- Doorway Curls.
- Triceps Extensions.
- Power Pushaways.
- Side Laterals.
- Iron Cross.
- Pike Push-Ups.
- Elevated Pike Push-ups.
- Elevated Puch-Ups.
- Plyo Push-Ups.
- Wall Iso Holds.
- Bulgarian Split Squats.
- Hip Thrusts.
- Calf Raises.
- Ankle Hops.
6 – The Physique Core Six Pack Workouts – An 8-page PDF manual with six different ab circuit routines and demonstrative pictures.
7 – The Physique Prime Recovery Techniques – A 10-page PDF manual covering mobility and flexibility issues and a technique to improve them, the Myofascial Release.
After a brief introduction of Myofascial Release, the manual presents various YouTube clickable thumbnails that lead you to the videos demonstrating how to execute these exercises correctly.
These exercises aim to improve the mobility of crucial part of you body typically affected by lack of flexibility, such as:
- Thoracic Spine.
- Posterior Chain.
- Anterior Chain.
- Latissimus Dorsi.
- Posterior Deltoid.
- Anterior Deltoid.
- Posterior Shoulder.
- Posterior Chain.
- Medial Chain.
8 – The Physique Zero Push-Up Mastery – A 3-page booklet with a 30-day push-up progression method and an optimistic target of 100 push-ups in one go.
9 – The Physique Zero Pull-Up Mastery – A 26-page manual divided into 10 phases with a somewhat optimistic final target of 40+ pull-ups.
10 – The Physique Edge – A 16-page ebook tackling important aspects and habits contributing to your ability to build muscle, such as:
- Anabolic Sleep.
- Switch Off The Telephone.
- Kick Bad Habits.
It also makes suggestions to the benefits of some supplements like:
- A brand of sleep tea.
- Creatine Monohydrate.
- A brand of supplement with all of the above ingredients.
Supplements choice is entirely optional.
Physique Zero Fors And Against
- Effective muscle-building program based on bodyweight workouts.
- Easy on the joints and tendons.
- Ideal for busy family men with no time for marathon gym sessions.
- Ideal for people over 35 who think for the long term: joints and tendons health.
- Simple layout and format, easy to follow.
- Created by a qualified coach.
- Affordable, just $15.
- 60-day money-back guarantee.
- The two dedicated manuals for pull-ups and push-ups are somehow optimistic. It’s unlikely that you will ever reach the set goals with good form: 100 push-ups and 50 pull-ups. These are just ideal targets to strive for but realistically not attainable. For good progression, the central workout manual and the 8-minute workout booklet are all you need.
Closing Thoughts On Physique Zero
Physique Zero FAQs
What Is Physique Zero?
It is a muscle-building bodyweight program that uses condensed volume, reduced rest times, and extended sets as the foundation for hypertrophy (rather than an increase in resistance). As such, it is also joint-friendly.
Who Would Benefit From This Program?
Mainly people over 35 are concerned with their joint health. But also people tired of the long training session in the gym with heavyweights. It is also recommended for those who want to increase their muscle gains with bodyweight workouts but don’t know how to do it or fear it’s an inferior method for building muscle (it’s not).
Can I Use Physique Zero If I Had Injuries In The Past?
Absolutely. This is one of the main advantages of this program. It’s easy on your joints because you don’t progress through increases in resistance or repetition numbers but by extending the working sets TUT and condensing the workout volume in a shorter period.
How Long Does It Take To Work?
Physique Zero works pretty quickly because you challenge your muscles from a completely different angle than before – not heavier weights but more extended sets.
As a result, you can expect to see results within the first week.
Where Can I Buy It?
You can buy Physique Zero only on the official website: projecthypertrophy.com
What If It Does Not Work For Me?
In the unlikely event that Physique Zero does not help you achieve the results you were hoping for, you are covered with a 60-day money-back guarantee.
Jay always had a passion for fitness. A former skinny guy, he built himself 35 lb of lean muscle over the years using different training strategies, going through failures and eventually succeeding, and now wants to share his knowledge with those who value fitness as a way of life.