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Arnel Ricafranca B.A, C.O.R.E Certified Creator of ExplodeWorkout.com
© 2010 ExplodeWorkout.com All Rights Reserved. Reproduction without permission prohibited.
The Revolutionary Explode Workout System will be Released on May 25th to May 27th for a 3-day special event
It is the MOST powerful training style EVER created that is guaranteed to get you lean in a very short period of time.
Since you were recommended by someone else, you automatically get the pre-sale discount price during the 3-Day Launch Event.
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© 2010 ExplodeWorkout.com All Rights Reserved. Reproduction without permission prohibited.
Table of Contents: The REAL truth comes out 4 Mistake #1: Not Utilizing The Right Muscle Fibers 5 Mistake #2: You Aren't Training For 'Real Life' 10 Mistake #3: You Are Training Like A Hamster 12 Mistake #4: Not Having Enough Intensity 14 Mistake #5: You Are Still Doing the In-Famous Split Training 17 About The Author 21 3 © 2010 ExplodeWorkout. Reproduction without permission prohibited. .com All Rights Reserved.
Because of this.The REAL truth comes out…. . Don't miss out on a single one of these secrets because believe-you-me. All wrong I tell you! Sometimes I just want to scream. So I'm sitting here writing this on a nice warm spring day on my deck in New Jersey. Reproduction without permission prohibited. so I'm not going to deliver you the age-old scientific mumbo-jumbo that you might be used to hearing from fitness pros. you're interested in hearing what I have to say (since you downloaded this report) so I think that more than qualifies us as friends. you're training all wrong. Now. You see. I don't usually tell all the following info to everyone. if you really want to take your body to the next level. To say I'm feeling pretty relaxed at this point would be an understatement. After all. I’m enjoying the fresh air blowing through the trees with the sound of birds chirping. highlighter. you must implement everything I am going to reveal to you. I think it's super great that you're excited about making some serious changes (for the better!) to your workout program and am happy to be the guy to help you do it. Remember. I'm going to share it all with you.. Today's talk is going to be light to read but heavy on secrets. pencil or even a crayon and get ready to jot down a few notes. But since I'm relaxing and you've taken a personal interest in what I have to say. I'm also interested in helping you get the results you're looking for. The 'real deal' is a comin' your way. So get out your pen.com All Rights Reserved. Let's get this total transformation party started! 4 © 2010 ExplodeWorkout. for the vast majority of you out there. These are the top of the line secrets that you can start using to revamp your training program and an explanation of where you're going wrong. it will make a difference. 'Stop The Madness' because it pains me to see you working hard but not seeing results.
Wrong. you need a direct path to follow. Some days you'll go for a thirty minute run. you're getting down to business. In order to get the body changing results we're talking about. you need to select your target and aim right for it. However you want to say it. finito. Set your goal. one for the – on and on it goes. one for triceps. . Roadmaps are key to life and this is no different. if you want to see better results – we're talking. they are now wiped out from your workout program. others you may do a few intervals. All this confusion in the workout program is only going to lead to a confused body. Those are gone – finished. One for biceps. then others. find your path. 5 © 2010 ExplodeWorkout. you're in the gym lifting weights using who-knows-what rep range because you aren't even fully sure yourself what you should be doing.Mistake #1: Not Utilizing The Right Muscle Fibers Now.com All Rights Reserved. Confusion doesn’t lead to progress (you wouldn’t want a confused surgeon to work on your brain would you?) If you want to see results. and then attack it like you've never attacked before. one for the quads. top-of-the-line progress that you've never thought possible before. There's no room for error here. Wrong. the explosive training strategy. One big problem with so many workout programs is that they include a wide variety of different styles of training. Wrong. No more of those bland weight lifting workouts where you're performing ten to fifteen different exercises that cover each muscle group in the body for ten to fifteen reps. you need to focus on your workout with only one select type of training method – that is. Reproduction without permission prohibited.
End of discussion. Who wants to look like a stick? I’m sure don’t. Moving on.com All Rights Reserved. .. Reproduction without permission prohibited. Do you remember the last summer Olympics back in 2008? Photo from trainerjosh... Not the boring slow-twitch fibers like the guy on the right. 6 © 2010 ExplodeWorkout.Period.com Do you remember when Usain Bolt broke the record for 100m and 200m sprint? Usain Bolt focused the majority of his training targeting his fast-twitch fibers.
Two different styles of training. Fiber Type Contraction Time Resistance To Fatigue Activity Used For Aerobic activities Long-term anaerobic activity Force Production Low Medium Anaerobic activity lasting less than one minute High Slow Twitch Slow High Intermediate Fast Twitch Medium-fast Intermediate Rapid Low Fast Twitch 7 © 2010 ExplodeWorkout. but still not the fastest. Which body would you rather have? Unless you enjoy running around like a hamster on a wheel. the intermediate-fast twitch muscle fibers (Type IIa) and these are the fibers that are much stronger and faster. you'd be using slow-twitch. slow-twitch (also referred to as Type I) are the muscle fibers that are involved when you perform exercises for a continual period of time. Let's give you a brief primer on the different muscle types. Then you have the second type. So if you went out and ran for an hour. Reproduction without permission prohibited. two completely different body types.com All Rights Reserved. powerful bursts of activity. Let's put this in chart form for illustration purposes. They are the strongest type and also the type that gets fatigued the quickest. They aren't especially strong. The first type of muscle fibers. They lie in between the two extremes. you’re now going to zero in and focus on just those fast-twitch muscle fibers like a true sprinter. but they don't tire easily either (and on top of that they aren’t very good looking). . you have the fast-twitch muscle fibers (Type IIb) and these are the fibers that are in involved in short. Finally.It is weird to think that sprinters who ran for 10 seconds are naturally MORE RIPPED than a marathon runner who can run for over 2 hours.
On the flip side. The list goes on. boxers.com All Rights Reserved. tennis players. Or simply put. Remember the marathon runner that I showed you earlier? That's the look that a high amount of slow-switch muscles will give you. you're looking more like a sprinter like Usain Bolt . your muscles will be curvier and defined. look at anyone that does rapid movements like basketball players. soccer players. we're going to virtually eliminate those slow-twitch fibers from the picture. if you have more fast-twitch muscle fibers.In addition to this. Faster Exercises = Quicker Results And isn't that what you're after here? 8 © 2010 ExplodeWorkout. . that's when you will really see massive changes taking place to your body. so rather than a marathoner. the more slow-twitch muscle fibers you have in your body. Say good-bye now because you won't see long cardio sessions ever again. By focusing on the fast-twitch fibers instead. Reproduction without permission prohibited. Say Good Bye To Your Long Boring Cardio For Good! Since it's the fast-twitch muscle fibers that are the ones that will get you that look you are longing for. the more long and stringy you will look. you'll actually help get those slow-twitch fibers taking on similar properties to the fast-twitch fibers themselves and when this happens. Olympic wrestlers.
you are going to see changes taking place that your old long cardio workouts or generic weight lifting program would never have been able to offer. Paying attention to the eccentric portion of the movements forces you to have proper form rather than just doing the movement no matter how ugly it is. . When you start focusing on the fast twitch muscle fibers that make the body look leaner. so for those of you who aren't quite sure what this 'eccentric'-'concentric' mumbojumbo means. it is very possible. Get ready. With this style of training. Most people are also typically weaker in this half of the movement so by placing the focus there.com All Rights Reserved. you will also really see notable increases in strength. you place a large amount of tension on the second half of the movement. not to mention fit and defined. Typically this is also going to be the first half of the exercise so that's a simple way for you to remember it. In the example of a push up it is the portion where you are pushing yourself up. and ripped. essentially the 'concentric' portion of the exercise is where the muscle is contracting. Then the 'eccentric' portion of the exercise refers to when you are lowering the weight back down to the starting position (or moving through the second half of the movement). So what does this type of training involve? How are we going to get you working those fast-twitch muscle fibers? It incorporates the use of two main principles. And who doesn't like that bonus? B) Explode concentrically 9 © 2010 ExplodeWorkout. here they are: A) Train Eccentrically Okay. Reproduction without permission prohibited. away from the floor. In order to train eccentrically then.Instant results – results that you can see after just a few workouts.
When you get both of these training principles working in your favor. what good are those workouts anyway? As we've already proved above. hence. . Create A Lean.) That's right.. you can get ready to see your body change FAST. the common exercises that people are doing in the gym are not going to do all that much for improving the way the body functions in real life. So really.This is where this program gets a bit different. In the past they were most often utilized by high level athletes to improve their sports performance. it won't. you will really be cranking that intensity up a notch. they aren't even helping to give you the 'look' you're going for so now they have two strikes against them. they are 'go hard or go home'. “how is what I’m doing in the gym helping me execute other activities outside of the gym?” I'll wait while you think about this. Basically. For the most part. When you start doing these. This is the portion of the movement that is designed to train your muscle to produce the fastest movement possible with as much power as you can generate. ask yourself.com All Rights Reserved. Defined Appearance Improve The Way The Body Functions 10 © 2010 ExplodeWorkout. While you may be getting slightly better at what you are doing in the gym.. why we are adding it to your program. (still waiting…) (nothing yet?. Mistake #2: You Aren't Training For 'Real Life' The first of the reasons why you have been going to the gym faithfully but not seeing any of the results you're after is because you aren't training for the 'real world'. Reproduction without permission prohibited.
nor do they target the main core muscles that get used on an everyday basis. After all. Let me give you an example. Got nothing? That's right – and that's the problem. you'd be using the biceps. All the muscles tend to work together during the movements that you perform on a daily basis. 11 © 2010 ExplodeWorkout.Clearly. the chest. Now think for a second how many times during the day you perform a similar movement to that preacher curl. the back. If you were to compare it to a football team it would be the difference between the team that trains together going up against the team that is made up of players that train alone. and so on. Instead. what good is being in shape if it doesn't make you stronger for life? Not very good at all. but you won't be just using the biceps like you would in the preacher curl. I'll wait again…. Who do you think will win? When you get started on our explosive training program. Far too many people are focusing on exercises that don't really use practical movements. The types of exercises that make up your workout are going to be far different and they will be working the body in ways that directly transfer over to the 'real world'. Reproduction without permission prohibited. Imagine yourself doing a preacher curl. Got it? Okay. Sure you will use the biceps on various occasions throughout the day. . Really think about that position right now in your mind. this is one of the biggest changes you're going to notice. these workouts are doing little more for you than wasting your time.com All Rights Reserved.
In fact. who really likes being a hamster on the wheel for a good forty-five minutes? Unless you prefer straw for food. and they are something that you very likely dread even thinking about. Who here actually enjoys doing their long cardio workouts? Raise your hand.So right there you have problem one. Let's move on to problem two. coincidentally that's also when you're going to notice the greatest changes in your body as well. Reproduction without permission prohibited. . (and I sure hope you have a diet better than that) you don't. you may have felt that arm drop just a little because you hate them so much. Mistake #3: You Are Training Like a Hamster Okay so it's survey time. You are training for the gym and not training for life.com All Rights Reserved. they are boring. I mean come on now. Obviously we both know I'm not going to be able to actually see if you raised your hand. 12 © 2010 ExplodeWorkout. but I have a sneaky suspicion that about 99% of you didn't. When you begin training for life. Long cardio workouts are draining.
13 © 2010 ExplodeWorkout. you get stronger and in better cardio shape at the same time. This whole principle is one that we like to refer to as anaerobic cardio (think strength cardio) and is just as the name suggests. . cardio is a thing of the past. Why? Essentially because when you perform the explosive style of training in this program. you will reap cardio benefits without even having to do cardio. If you're someone who was bored to tears on the cardio machine. I guarantee you will fall in love with this style of training. Simply be going about the workout with these explosive movements you will get in the best cardiovascular shape of your life. so now that we're in agreement that cardio sucks. your time commitment in the gym will be lower than ever before. Cardiovascular effectiveness – that is. I know I can't see them – but this time. the great news is that with this new style of training. Reproduction without permission prohibited. Now who's down for that? Raise your hand? (again. I'm willing to bet that hand is sky-high). How cool is that? I won't say it will be painless because you will have to work hard at these workouts. As an added benefit of this addition of anaerobic cardio.Am I right? Okay. but the great news is that they are fun and always changing. If you're used to five plus hours each week performing just your cardio workouts alone. your ability to maintain exercise without feeling like you may just cough up a lung.com All Rights Reserved. start dreaming about what you will do with all that extra time. not harder! That's our motto and hopefully it's yours now as well. is tied right into your resistance training movement. So. Train smarter.
recover. but they are not i-n-t-e-n-s-i-f-y-i-n-g the workout process. For our workouts. Intensity is the defining factor in progress. the workouts they are performing in the gym may be challenging them to a degree.com All Rights Reserved. you might even be reading a magazine while doing your “cardio” on treadmill or bike. Stimulate the muscles. Remember it’s not the workout itself that forces the overnight changes. This time.Mistake #4: Not Having Enough Intensity It's time again for yet another visualization. I want you to imagine yourself going about your typical workout program – that is. and then leave and go about your day. How did it look? How did you feel? What type of pace were you using? Were you dripping in sweat or was there hardly any evidence in you glistening at all? If you are like most gym-goers. the type of progress that you'll go bragging to your friends about. It's only when someone is willing to take their intensity up a level that true progress is seen. you were asking them what they were doing because whatever you were doing wasn't working. without slacking off on it. what we want you to be doing is going into the gym. . When was the last time you bragged to your friends about the results you were seeing in the gym? Chances are if anything. and repeat the process. Don’t worry we have tools so you can ensure you are training to your potential. doing your workouts. You go to the gym. before you started reading this report. Reproduction without permission prohibited. 14 © 2010 ExplodeWorkout. it’s the recovery between the workouts. I really hope that you are not one of those people. get the workout done. For most people. Then when the workout is over you begin recovering.
Just like them. you're going to become a lean. you won't be holding onto that body fat for much longer. this 'after-workout' burn is like the 'secret sauce' of fat loss. The Right Intensity = FAT BURING 24/7 15 © 2010 ExplodeWorkout.com All Rights Reserved. And trust me. Instead. you aren't ready to see results. you will never want to be anything but intense again. I have a very large sneaking suspicion however that as soon as you start up on our program and see the level of results you're getting. Most of the workout programs people follow on a day to day basis are not nearly intense enough to produce results. you need to be intensely focused on your workouts while performing at a level that is out of your comfort zone. In addition to that. Look deep into their eyes and what do you see? Extreme focus would be a good way to describe it. you also will find that your 'after-workout' burn is a lot higher as well. as you get into the more intense forms of activities out there. Sheer intensity may be another. but the results – well.Case in point – have a look at a high level athlete before they go out to race or compete. calorie-burning machine. Reproduction without permission prohibited. . they speak for themselves. the more calories you burn. You must remember that the more intensity you train with. When you get that sauce loaded on thick. Yes it takes a bit more work. mean. If you aren't ready to push yourself past the point of comfort.
only to go over and start talking to your friend that just walked in about your weekend plans? Workouts like this don't work. . do another set. doesn't it? That's what intensity will do for you. Those people are not keeping their mind on the task. 2. You hardly have to move a muscle to finger tap. the more intense the workout will be. It also involves you using movements that will work as many muscle tissues at once as possible. go to the fountain and get a drink. then maybe hit up the bathroom. 16 © 2010 ExplodeWorkout. you had better bring a water bottle with you to have at your side because you won't be doing the walk to the fountain all that often. Ever been on one of those programs where you do a set. you will be done in as little as 8 minutes to 20 minutes (at most) Intensity is where it's at. then finish off with your third set. It involves you pushing yourself – as you already guessed. The more muscles you move at an instant. Put it this way.com All Rights Reserved. that's when the results come. I also want you to remember that when I say 'intensity'. Intensity in this regard involves a number of different factors. which works the body harder? A finger tap on your desk or getting up out of your chair and bending down to pick up a pencil that just dropped? Obviously the second one does. Crank up the intensity! When you keep your rest periods short and snappy. So with our program. The task is to train intensely. I am also not just talking about how hard you're pushing yourself with your exercises. Intensity also describes how much rest you take between exercises. Reproduction without permission prohibited. And finally 3. Don’t worry. plain and simple. 1.Sounds good.
“Today is chest day. It is amazing how many times I met guys who ALWAYS perform chest on Monday. the last reason why soooo many people out there aren't getting good results with their workouts and the reason you are going to start getting better results is because you aren't going to play favorites.Mistake #5: You Are Still Doing The Infamous Split Training Finally. the triceps. I mean no longer will you do those half body workouts you may have done in the past. They are no longer of use to you. Upper. What do you think would burn more calories and get your body looking lean and defined in the shortest period of time? A workout that targeted the biceps. . stay away from body split training. 17 © 2010 ExplodeWorkout. The truth is body split routine was popularized during the same time when steroids hit the market.. Heaven forbid (the worst option) Body part splits. Push...com All Rights Reserved. My point is stay away from steroids. Lower splits. Why? Because steroids allow you to add massive amounts of volume per body part making it easier to do 10-20 sets per body part. Reproduction without permission prohibited. Body part splits might be very effective under the influence of steroids but not for someone with a steroid-free body. By this. Pull splits.” is something that I always hear on Monday. All of them – gone. OR. and the chest.
the hamstrings. they won't be having time to sleep anytime soon. With our program. the triceps. All will get worked with every single workout you perform. The more muscles you can hit with each workout you do. Don't think those smaller muscles won't be worked though – wrong. When you're in the gym to train. and the calves? Obviously the second one would – that's easy! (or should have been).A workout that targeted the biceps. It is not really how Suzanne Somers got her body. every muscle group is an equal. the faster progress you will make. Put those Thigh Masters away. No more playing favourites on certain days of the week. Instead they will just be targeted in a different manner – a more effective manner. Reproduction without permission prohibited. They all help out with the whole execution process. . the abs. every muscle gets hit – hit hard too. the glutes. the chest.com All Rights Reserved. the shoulders. therefore they are dropped from the program. those smaller muscle groups are going to get attacked as well. the back. so make no mistake about it. We have no use for those piddly little movements that zero in on one of the smallest muscles in the body. That's why in our workout program we are mostly only going to be using exercises that work the body on a larger scale. 18 © 2010 ExplodeWorkout. As you perform the exercises that target all the bigger muscles in the body. the quads.
Give it up already! With our program you will get cardio benefits simply by performing your weight lifting workouts. why neglect a certain body part? That's silly. If you want to see the best results. exercises chosen.So there. you are there to work. . All must be maximized. Critical Error #2: Not training for 'real' life purposes – what you do in the gym should help you feel stronger and look better outside of the gym.. Critical Error #1: Spreading your focus out too much and not concentrating on the muscle fibers that count – the fast-twitch muscle fibers. If you are at the gym. Critical Error #3: Spending way too much time on cardio training.. Critical Error #4: Slacking on the intensity. Full body workouts are where it's at. So no more nonexistent or dreadfully slow progress. Let's review them once more just so you have them fresh in your mind. And it is NOT what you think. you now know the top five mistakes that people make. However. You want an 80/20% focus. This includes focus. You are still doing full body training but it is a unique way of doing it and let me tell you that it is powerful. If you want to see absolutely remarkable.com All Rights Reserved. it's time to start learning how to do it right. there is one “split training” that actually works. Reproduction without permission prohibited. as well as how much rest you take between sets. How many of these mistakes are you making? Okay. so now you know what you're doing wrong. Critical Error #5: Not working the whole body with each workout. not a 50/50% focus here. knock-your-socks-off progress – I'm talking the type of progress where you walk into a room and people don't even recognize you 19 © 2010 ExplodeWorkout.
com All Rights Reserved.ExplodeWorkout. I know you aren't stupid and I know you want to see the best results.com Get Part 2 at http://www.ExplodeWorkout. After all.any more you look so good. why on earth would you put in all the time to read through this without implementing the changes that are going to stop the insanity of getting zero results? It would be silly – stupid even. . So immediately go and get gift #2 so you don't miss out on this important information. 20 © 2010 ExplodeWorkout. Visit http://www.com I would highly recommend that you follow the info in gift #2: “5 Ways To Instantly Improve ANY Workout By Over 300%” if you want to take your progress to the top level. Reproduction without permission prohibited. We don't want you to forget about this and put it off – you must do it now. then you are going to want to go right now and pick up gift #2 in this sequence.
Reproduction without permission prohibited. 21 © 2010 ExplodeWorkout. .The Revolutionary Explode Workout System will be Released on May 25th to May 27th for a 3-day special event It is the MOST powerful training style EVER created that is guaranteed to get you lean in a very short period of time.com All Rights Reserved. you automatically get the pre-sale discount price during the 3-Day Launch Event. Since you were recommended by someone else.
About The Author: Arnel Ricafranca Arnel Lost 10 lbs from 14. he is releasing his latest training system that has been introduced to his personal clients paying him over $100 per hour. . For the first time ever.6% to 4. Arnel Ricafranca entered the fitness scene during the first time that he did his own body transformation and posted it online for the world to see. Reproduction without permission prohibited.com All Rights Reserved.7% body fat in 16 weeks. He has helped millions of people get in shape with his unique training style. 22 © 2010 ExplodeWorkout. He has a degree in Exercise Science with multiple certifications under his belt with one main mission: To provide you with the most effective workout system to accelerate fat loss through real research and real-life testing. Millions of people watched his body transformation while inspiring them to do the same thing.