Flex, April 2010 Excerpt: Four Up Four Down To Get Big!

Get big and ripped with Hany Rambod's plateau-busting program - in just eight weeks... Here's an excerpt from the April issue of Flex! Find out more.


Four Up Four Down
Get Big And Ripped With Hany Rambod's Plateau-Busting Program - In Just Eight Weeks.

For months, you've been training like a beast, leaving it all on the gym floor day in and day out. And you've been rewarded with improvements like never before. But then, one day, the gains stop coming, and no matter what you do, you can't seem to make it to the next level. So, how do you shatter through the plateau and continue progressing?

Trainer and nutritionist Hany Rambod has the answer - a quick-fix program designed to tear down the wall and get you back to where you need to be. By the time you're done with Rambod's intense eight-week-long assault, you'll be big, shredded and ready to put the swagger back in your step.

Hany Rambod Is Credited With Getting Many Of Bodybuilding's Elite Into Their Physical Best.
+ Click To Enlarge.
Hany Rambod Is Credited With Getting Many Of
Bodybuilding's Elite Into Their Physical Best.


-> Weeks 1-4:

  • Objective: Four Weeks To Build Size. "Typical programs are 12-16 weeks long. This program is only four weeks, which doesn't give the body enough time to adapt."
  • Strategy: Size And Strength. "I firmly believe that a stronger muscle is a bigger muscle, so the training is a hybrid that combines elements of both powerlifting and bodybuilding."
  • Tools: Progressive Resistance. "Every workout, your goal is to increase either the amount of weight or the number of reps. For example, if you exceed eight reps, increase the weight so that you're back down to five."


-> Weeks 5-8:

  • Objective: Four Weeks To Get Ripped. "Flipping from one extreme to the other in such a short time span forces the body to react to a whole new set of stimuli for greater progress."
  • Strategy: Volume. "The muscles will be saturated with as much nutrient-rich blood as possible, stretching the fascia for further growth. The pace will be faster with less rest between sets. However, due to the greater volume, workouts will be longer in duration. This combination will help burn more calories."
  • Tools: Heavy Weights. "You're doing higher reps, but the weight should still be heavy enough so that you fail at the prescribed rep range."

For all the details of the Four Up Four Down training program, including two complete training and nutrition plans, individual body part workouts and more, pick up the April 2010 issue of FLEX, on newsstands February 22, 2010.