The program has some quirky ways to go about workouts and does not recommends squats and dead lifts. Here you will find how this plan works, who it is suitable for, and all the positive and negative aspects.
- About Rusty Moore
- What Is Visual Impact Muscle Building?
- How Does It Work?
- Visual Impact Muscle Building Workouts
- Visual Impact Muscle Building Phases
- Visual Impact Muscle Building Results
- Visual Impact Muscle Building PDF And Charts
- The Pros And Cons
- The Bottom Line
About Rusty Moore
Rusty Moore has 25 years of training experience and dedication to fitness, having produced unusual training methods designed for the best possible looking physique, not just in swimming shorts but also in trendy clothes.
He created Visual Impact Muscle Building with a different kind of person in mind, someone who does not want to become a huge beefy guy but is more concerned with good looks and a lean, athletic physique.
He is also a character in that while a fitness expert and enthusiast, he also likes traveling and having a good beer, if and when required.
What Is Visual Impact Muscle Building?
The catchy name of the program stresses the importance of visual appeal as the foundation for muscle development.
Visual Impact Muscle Building was designed to achieve a somewhat slimmer, densely muscular physique, a toned look with all the skin tightly rapped around your muscles, or a lean “Hollywood look”.
The underlying idea of this program is that muscle building alone is not guarantee for a good looking physique and that even the strongest male bodies may not necessarily be the best looking ones.
The workout schedule of the program is designed to achieve long lasting, permanent results and has nothing to to with the usual bulking and cutting of old school bodybuilding.
The blueprint is designed to reach permanent low body fat and definition around dense muscles in a completely different way.
How Does It Work?
According to the author, the greatest culprits that cause an over-sized look are the very kind of exercises that are considered the most effective for muscle growth: the dead lift and the squat.
These two compound exercises are universally regarded as the best for overall muscle growth because of the stress they place on your body and nervous system.
Here is where the program is unusual. According to Rusty Moore, the problem is that by applying “non targeted” muscle growth with squats and dead lifts you end up looking like a curvy, beefy meat-head. Very strong and impressive for sure, but not necessarily the best looking.
The reason for that would be that bulging quads break the linearity of your physique making you look “curvy” and out of proportion, with legs too big compared to your upper body.
Sure, if you do too many squats and dead lifts you may end up with bull-like legs, however this is still a long way to say that they should be skipped altogether. After all, squats and dead lifts are notorious for boosting metabolic rate, spurring muscle growth all over and helping burn fat, when combined with proper nutrition.
In other words, it takes time and effort to get bulky legs out of proportion and the banning of squats and deal lifts from the program may be an over reaction by the author out of fear of not getting a sculpted, well proportioned physique.
Myofibrillar Hypertrophy Strategy
Training for strength with low repetitions combined with low body fat increases the definition of your muscles giving them the much coveted dense look. However, the program strategically switches to high repetition range to prevent plateaus.
The Visual Impact Muscle Building plan also includes a kind of hybrid repetition range, around 4/5 reps, designed to get the best of high and low ranges and increase density and size at the same time.
The workouts are arranged in a way to to shift the balance away from an excessive high-repetition, sarcoplasmic growth (6/15 reps) and more towards a low-repetitions myofibrillar range (1/3 reps), though there is space for both.
Having said this, the program is not biased against high repetitions as such, as long as these are strategically implemented with low repetitions as required for best results.
In other words, you need both, it is the balance that needs to be shifted. Too many low-reps cause you to look harder but undersized, and too many high-reps cause you to look bigger but also softer.
The Advanced Ripped Technique
Since skin shrinking is slower that fat burning, the program implements an advanced strategy that requires cutting down calories while exercising in the strength, low-reps range (1/3) precisely for 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 your skin time to adapt to your new, smaller waist and body size and fit tightly around it.
Next, you re-introduce the high- reps (6 to 15) for muscle mass about 3 weeks before a contest or you hit the beach without increasing carbohydrates and your muscle will actually fill into your skin even tighter, making you look ripped.
Then you can turn to maintenance mode by switching back to low repetition range and keeping your calories on track.
Additional Standard Fat Loss Technique
If this sounds too complicated and daunting, there is also an easier, 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 Workouts
Apart from the debatable bias against squats and dead lifts, Rusty Moore discourages you against a high repetition range because it can only lead to Sarcoplasmic Hypertrophy as opposed to Myofibrillar Hypertrophy, which in contrast is achieved through a low repetition range.
Higher repetition range cause a build up of lactic acid and a quick adaptation of your muscles which actually increase their muscle cell size with fluids, while a low repetition range increases lean, dense muscle mass.
Visual Impact Muscle Building Phases
The program uses a protocol of 3 subsequent phases organized in a pyramid structure and tailored as a 4, 6 or 9 months plan, so it is very flexible and adjustable to 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 recommends 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. 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.
Phase 2 – Sarcoplasmic and Myofibrillar Hybrid Training
Again lasting 2 months, which can also be tweaked. This phase is the necessary transition step before the full myofibrillar, low-reps 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.
Phase 3 – Maximum Density And Definition Training
This is the final phase to bring all density and definition out of your muscles. The repetition range goes down to 2/4 while losing extra fat with High Intensity Interval Training.
This phase is hard work. 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 before the shrink and wrap effect, bringing out extreme definition much better than the old school high reps for definition.
The fallacy of high repetitions is that they are supposed to bring out definition, whereas in fact they just create a pump good only for sarcoplasmic muscle growth, not definition.
Visual Impact Muscle Building Results
The main benefit of this program is that it offers a unique way to achieve definition and lean muscle.
In regular muscle building program, definition is 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 implements it is completely different.
Traditional bodybuilding revolves around bulking up for size, then cutting carbs and calories before a contest in order to get your body fat low and increase definition, then eat loads of carbs to over-compensate by storing glycogen to get the muscles bigger and tighter in your skin.
The problem with this method is that it is temporary, lasting 72 hours or so. Also, while your fat may have decreased 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.
Visual Impact Muscle Building PDF And Charts
The program consists of 3 parts.
- A main PDF format, 72 page instant download manual with all the information needed to achieve the shredded, angular and muscular look and why. Here you will find the 3 phase pyramid structure plus the Bonus Phase, each phase being the foundation of the previous one, and the nutritional guidelines.
- A 227 page Exercises Demonstrations ebook with pictures and body muscle sections organized with a clickable menu for easy navigation.
- Printable Workouts Charts to monitor your progress.
The Pros And Cons
- Flexible program, can be adjusted to 4, 6 or 9 months depending on you goals. You can stop at phase 2 or progress at phase 3 or adjust any phase duration depending on your needs and goals.
- Flexible equipment. You can use free weights, machines, body weight and it can be done at a gym or at home, as long as you follow the general guidelines. Resistance methods are not important, rep ranges and rest intervals are.
- Unique perspective. It focuses on building a good looking, hard, defined physique different from the big and bulky traditional bodybuilding types that looks just as good on the beach as in a suit.
- Good value.
- 60 day money back guarantee
- Excessive bias against big compound movements like squat and dead lift. Big lifts are king for effective all round muscle growth and increase in metabolic rate.
- The nutritional guidelines could be more thorough.
- Some people like physical format. Unfortunately the program is not available as a hard copy, but it can be accessed immediately online upon purchase, as long as you have internet connection and a PDF reader like ADOBE.
The Bottom Line
Visual Impact Muscle Building is a simple, flexible and convenient blueprint designed to achieve a lean, dense, muscular and attractive male physique with permanent low body fat that looks good on any beach setting.
The guidelines and theory behind it are unusual and not in line with the traditional muscle building and fat loss methods of old, like bulking and cutting. The workouts schedule is designed to achieve a model-like look with permanent results rather than bodybuilder size with a lot of bulky muscle.
The program is a valid alternative to traditional muscle building and fat loss plans, only let down by basic nutritional guidelines and an excessive bias against muscle building exercises like squats and dead lifts.