Ask The Trainer #123 – Cover Model Body

Ask The Trainer #123 - Cover Model Body


I need some advice. My goal is to look like one of those ripped dudes you see on the cover of a bodybuilding magazine. I follow a few of these guys on Facebook and Twitter, and I’ve been trying the routines of the 3 main fitness models I want to look like, but I haven’t seen much for results. The guys I follow suggest doing a high number of sets, like 6 or 7 per exercise, then also working in the 15-20 rep range if you want to burn fat and get ripped. I’ve toned up a little, but it doesn’t seem like I’m seeing nearly the results I should for the amount of time that I put in. Any suggestions?



Hi, Sean. I do have a very simple suggestion. DO NOT FOLLOW THEIR WORKOUTS ANYMORE!

Since I was blunt, let me explain myself. You see, most of those ultra-shredded fitness models big enough to grace the covers of bodybuilding magazines are using chemical enhancements. So, the workouts that work for them will not work for you or for 98% of the population who is training naturally. It is sad but true.

Why should you not follow their workouts? Because when a trainee is using steroids, there are very profound biological changes that occur.


For one, these drugs significantly suppress their cortisol levels.

In case you do not know, cortisol is the dreaded stress hormone that causes the anabolic hormone levels in your body to plummet. This will then deteriorate muscle tissue as long as those levels stay elevated.

Long lasting, high-volume, high-rep workout routines will turn your body into an ocean of cortisol if you do not use steroids to stave off that cortisol explosion.

Steroid-using trainees will have such low cortisol levels and such high levels of synthetic anabolic hormones in their systems that the speed of protein turn-over in their bodies will exponentially higher, allowing those trainees to recuperate, grow, and enjoy a much greater training threshold that will allow them to train virtually hours on end without actually overtraining.

Now, before you contact your local neighborhood pusher, please consider a few words of caution.

The primary downside of steroid use is that one day you will have to stop using them.

There are many reasons why. But, these are the most common. Health problems, your source moves or you go to jail.

When a steroid user goes off drugs, all of the inherent advantages he previously gained do a complete 180!

Instead of cortisol levels decreasing, they rebound and go way up! Instead of a flood of anabolic hormones surging through your body, there will be almost zero anabolic hormones working to their advantage. That is, at least until the endocrine system can normalize back to baseline.

Depending on how long the individual used steroids, their body may never normalize. The longer the usage, the less likely the chances are of returning to normal.

So, with little-to-no anabolic hormones flowing, and cortisol levels surging, this creates an environment that makes it virtually impossible to build muscle or lose fat. It doesn’t matter how hard the individual trains, diets, or how many supplements they take. With every workout from that point forward, they should plan to be smaller, weaker, and flabbier. Sounds like fun, right?

It would be much wiser to train naturally and follow bodybuilding protocols optimal for those who choose to train without drugs.

Natural Training

Natural lifters have a much more favorable response to training with heavier weights—in the 8-12 rep range, for less volume.

Even if you train naturally, with superior recovery ability, I would still limit your lifting workouts to no more than 45 minutes to an hour.

Additionally, limit cardio sessions to no more than 20-30 minutes. Also, follow a high-intensity interval training protocol where you alternate high and low-intensity intervals back and forth.

If you would like a blueprint for the exact type of workout ideal for individuals training naturally, download my specialty program—8 Week Transformation Triumph, absolutely FREE!

Even though it is set up as an 8-week program, follow it as long as you like. Just take 1 week off after each 8-week run. Then, start it up again!

I hope this information helps point you in the right direction. I wish you all the best with your health and fitness goals!

Prove ‘Em Wrong,
Chad Shaw

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