My Visual Impact Transformation
What is Visual Impact Muscle Building?
Visual Impact Muscle Building is a workout program designed to build pure muscle strategically without gaining any fat. This program has 3 phases lasting 2 months each. In addition there is a bonus phase which is pretty cutting edge.
- Phase one focuses on rapid muscle growth to the areas that need it most
- Phase two focuses on a hybrid of muscle growth and muscle density training
- Phase three focuses on pure muscle density training in addition to intense fat loss workouts – this is gonna reveal insane muscle tone
This approach is completely different than any other bodybuilding workout program out there. The idea here isn’t too build as much muscle mass as possible like most bodybuilding programs. Instead the idea is to build muscle in a way that really enhances your physique.
Who is the Author?
Rusty Moore is the author of visual impact muscle building. He runs a hugely popular site called Fitness Blackbook which is targeted towards building the lean and fit hollywood physique.
Who is Visual Impact For?
Visual Impact is for guys who want to build a lean, fit and muscular physique. It doesn’t matter if your skinny and need to add muscle or if your bulky and you need to burn fat and increase muscle definition. All that means is that you’ll start at different phases. On a side note - Phase three is the best fat loss / muscle toning routine I have ever followed. It enabled me to lose several pounds of fat per week while maintaining all of my muscle and increasing my strength. In fact I believe every mixed martial artist, boxer or wrestler should utilize phase 3 to cut weight for an event.
What did I like About Visual Impact Muscle Building?
Visual Impact is written by Rusty Moore, a fitness expert who actually gets it. He understands that people would rather look like a lean Hollywood action star or underwear model than a bulky, pumped up bodybuilder. The workout programs are tailored exactly to give your physique the biggest visual impact (hence the name). If you gain 10 pounds of muscle on visual impact you can be damn sure you are going to look 10x better. I can’t say that about any other workout program. The visual impact program is one that will really enhance your life. You don’t have to obsess over eating 6-8x per day, taking 10 different supplements or worrying about losing muscle if you go on a weekend get-away with your friends. A lot of guys don’t want to go traveling with their friends because they are worried they will lose muscle. What’s the point of working out and being fit and healthy if you can’t enjoy yourself?
The bonus phase is really cool too. It explains how to shrink wrap your skin over your muscles to make yourself look extra defined. I haven’t even heard about this little trick UNTIL reading the book and now I use this all the time to get ready for photo shoots. Really makes you stand out against other models. Here is a video of me after completing the shrink wrap phase.
What didn’t I like about visual impact muscle building?
For $47 visual impact has amazing value. But if I had to choose one thing that I felt was missing it would have to be more workouts. This isn’t so much of a problem for me because I can customize my workouts myself. I know the most effective exercises for building the perfect body and I know how to properly implement them into a workout plan that will provide results fast. However for most people out there they really don’t know that much about program design.
Now I decided that Visual Impact Muscle Building has way TOO much value to throw away because of a lack of workout routines. So that is why I decided to create 16 weeks worth of workouts that will really transform your physique to a whole new level. The workouts are especially customized to pack on solid muscle to the areas that need it most using the exact same principles from visual impact muscle building.
So all you have to do is purchase the program through one of the links on my website and send an email to me at gregoryogallagher@gmail.com Title the email, “Visual Impact” and attach your recipt to the email. I will then send you the 16 weeks of additional workouts for free.
Conclusion?
I strongly recommend Visual Impact Muscle Building for anyone that wants to build muscle in the most visually stunning way possible.
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The visual impact program is perfect for those who do not want to build too much muscles, but don’t want to get very bulky while doing it. You don’t want to look like a competitive bodybuilder but would rather obtain the look of a men’s health cover model. It’s like gaining a Hollywood look.
Cecil recently posted..Visual Impact Muscle Building Review
do you have to design your own program with visual impact muscle building? How does this work ? Like does it tell you what excersise to do, # of reps, for each workout of the day or do we have to create our own ? Please
Help me.! I am really interested in buying this through your website. my main goal is to gain weight (lean mass) . I am already at a low body fat% but now
I want to get size but at the same time ripped. Not
Puffy muscles, i want well defined/big muscles
Yes! It comes with an easy to follow workout program for each phase. As well as additional workouts depending on your goals and status. Sounds like this program is the perfect fit for you based on your goals.
What equipment do I need to do this program at home?
A set of dumbbells or a pair of adjustable dumbbells. An adjustable bench and pull up bar.
I would also recommend an EZ curl bar
Does this help burn fat? Because I really want to buy this program and want to burn fat and gain a nice and lean physique, and does it come with a meal plan and workout routines?
Yes it does! If your goal is to strip away bodyfat and improve muscle tone then you will find it very useful. When I first purchased the program I had the same goals as you. Basically you will just skip to phase three of the program which is focused on fat loss.
And is it possible to do the entire program with just using body weight and still get good results?
You can do visual impact bodyweight style and get good results. I actually spent a month doing the workouts with just my body weight. You will have to be very creative to come up with exercises that challenge you. I plan on coming out with a bodyweight training program in the future.
If I start with phase three and complete it can I restart the entire program with phase one and two? And can I still do phase three again and the bonus phase?
Yes! That’s actually what I did.
I’ve been interested in this for awhile now..
Will I be able to do all the exercises you give up for this program with an olympic bench/barbell any weight, adjustable dumbbell any weight, and a ez curl bar?
I can go get a iron gym pull up bar if needed also..
Thanks!
Also have a thing for ham curls and leg extens. on the bench..
I’m interested in VI (am now up to about 183, but 16% BF at 6’1″) – my goal is 180, sub 10% BF. But what about diet – I know enough that I could come up with my own to start and modify as I go, but are there guidelines for each phase (cals; protein, carb, fat %, etc)? Thanks.
Yeah phase one and two are more relaxed in terms of calorie intake. Rusty recommends a small 250-500 calorie surplus to ensure muscle gain with minimal fat gain. As well as sufficient protein intake. 1 gram of protein per pound of bodyweight.
For phase 3 he recommends keeping calories intake low. 10 calories per pound of goal bodyweight. So if you want to be 150 lbs then you would eat only 1500 calories per day. This is very strict and I like to go a 300-500 calories above this number.
Hi
I’m very interested in buying the program so could you put a link to this reply about buying the program please?
Also will you send me the 16 weeks of additional workouts?
Thank you
Hi
So basically if you buy this program you get the original visual impact muscle building program which is
Phase 1
Phase 2
Phase 3
Bonus Phase
and also you will get the modifications and changes that you came up which was your own workouts following the visual impact that you used in order to get your physique and the 16 weeks of additional workouts
when you reply to this message please put a link to where i buy the program
Thanks
Hey Luka!
go here – http://visualimpactmusclebuilding.org/
Once you go to that page then hit one of the links and it will take you to the visual impact page. After you order the program email me at gregoryogallagher@gmail.com and i’ll hook u up!
Yo Greg!
I’m 60 19 years old and my weight is 164 pounds i bought the visual impact program and have started at phase 1 i understand the workouts and the phases but i don’t have a clue about any of the diet programs for each phase could you please give me some advice on the diet tips because i feel that the diet is the most important aspect to your body.
For instance could you tell me a diet program for phase 1 2 3 and bonus phase what i should eat when i should eat it.
Thank you
Send it to this Email porphiriou@hotmail.co.uk
This is my E-mail Thank you
hey man great results. just a couple of questions ? i started to loose weight before i read rusty moore visual impact and was 194lb at 5ft 11inch tall and went down to 185 and then i found out about it and started at phase 3 and went down to 178lb ive been doing phase 3 since mid september and now its nov 4 and been noticing pretty good results but was wondering if i keep doing phase three for a couple of more months will the skin qet tighter and tighter . meaning the longer i do phase three the better the results cause the skin is still a little loose while doing phase 3 since mid sep. so how long should i do this phase for. thanks man appreciate it.
I think this is what I’ve been looking for, do you know if I this can be shipped outside the US?
@Ross
Visual Impact is a downloadable ebook. So you can purchase it from anywhere in the world.
Hi again Greg
I started VI Muscle Building this month, Phase 1. My question: i’m just able to go to the gym 3X per week, is that ok? or should i extend the phase 1 for one more month?
Thanks for your great work.
joão(Portugal)
@Joao
3x per week should be fine. No need to extend the phases.
Hey greg
Im starting visual impact today, and I was wondering for phase 1 and 2 what the diet should somewhat look like? And would it be okay if I ate right before working out?
Thank you
@Jesse.
Depends. For phase one and two the goal is to build muscle so you want to have a surplus of calories. I would say eat plenty of healthy meats, veggies, fruits, sweet potatoes, brown rice and brown rice pasta. 3-5 meals per day. Make sure to have a protein meal before your workout and a high protein and high carbohydrate meal after the workouts.
hey greg
im currently 160lbs at 5’8, 7% body fat, 49 inch shoulders , 29.6 inch waist and am thinking of trying either adonis index or visual impact training to gain some muscle wile staying lean and was wondering which one you prefere to do this? also i do alot of sports e..g. judo , mma and was thinking visual impact training would be better way of training for these sports?
thank you
@Dan
I am a big fan of Visual Impact Muscle Building. With that being said they are both great programs and you can’t go wrong with either. Strength gains tend to be better with visual impact muscle building which I love.
Which system gave you the best gains in muscle A.I. or vimpact ? and also if i buy the visual impact can you send me the 16weeks course you used to gain muscle?
thanks
@Dan
I like visual impact. Yes send me an email of your recipt to gregoryogallagher@gmail.com and I will hook yah up!
thanks greg
I sent you the recipt looking forward to the program good luck in the new year !
did you follow the visual impact phase 1 exactly as said when you bought the system? seems like a lot of volume ? or did you change things ?
thanks
@Dan
Sent you an email.
Hey Greg,
you mentioned starting Visual Impact with Phase 3 for cutting before starting the normal programm. Would you recommend this method for people with a certain amount of bodyfat ?
Thanks
Tobias – If you have a decent amount of fat to lose then you want to get that handled first. Phase 3 would therefore be ideal. With that being said if you eat properly in phase one and do the workouts you will definitely see fat loss.
Thank you for the answer Greg.
I´m planning of doing this 4-6 week cutting phase before starting with VI Phase I.
Do you have any suggestions or general information for managing to change the diet from for example the typical VI Phase III fat-loss Diet to a Muscle-gain Diet for Phase I+II.
Do I have do slowly increase my calorie intake and/or do I have to change it over a couple of days/weeks?
@Tombias
Follow this approach for phase 1 – http://www.kinobody.com/145/a-simple-diet-approach-to-building-pure-muscle/
Try this for phase 2 – http://www.kinobody.com/1354/how-to-build-muscle-and-lose-fat/
For the final phase I recommend the diet from this article – http://www.kinobody.com/1221/christian-bale-american-psycho-workout/
Is there another way to purchase the program besides the webpage?
@Victor.
Unfortunately there is not. The program can only be purchased online.
Hi Greg,
I am not a very strong person and i am a beginner, do you think this program will suit me?
Hi!
I read that it doesn’t matter which kind of exercise (methode) you do when you use the VIM program. Is that true? Is it the same if I either use free weights or a machine? I’ll still get the same results?
@Thomas
Visual impact is all about the principles not necessarily the modalities. You can get good results with free weights or machines. For the heavier lifting (phase 2 and 3) I do find free weights more effective because some machines are limited and different.
Hello. Since July I have gone from 242 pounds of blubber to 182 pounds. I set a goal to be 180 pounds then I will buy this book and start working out. How I lost most of my fat is Dr. Fuhrmans diet eat to live program but I am mostly a vegitarian now exept 1 every two weeks I eat “bad” foods at one dinner.
My question is can someone who only eats veggies and nuts get enough protien to do this kind of program? If not by veggies alone than can I get something else that will help.
I had a friend who bulked up to bodybuild and ate like 2 foot long sandwiches, cookies and all kinds of stuff I dont want to eat again so he had the calories to gain muscle.
@Dave
Rusty talks about how you don’t need nearly as much protein as people think. 90 grams per day may be sufficient. Incorporate some protein shakes (hemp or brown rice) and you should be fine.
Greg,
I’ll be finishing up my third week of Phase 1 on 02/16 and can honestly say that my gains/results in just this short time period have been better than years of NCAA and MLB weight programs that I was on. Theres a lot of small details that Rusty covers that I was never aware of and even professional trainers had never told me.
I have a quick question for you about Phase 1.
I am able to complete each of the arm days in basically 30-35 minutes which is great, Rusty has it broken up into three days. Arm Day 1, Legs/abs/hit and Arm Day 2.
What do you think about combining Arm Day 1 with Arm Day 2 and making it about an hour or so workout and then Doing Abs/hiit the following day and then back to Arms?
So in a 7 day period you would be doing arms 3/4 times with a full day of rest in between.
@Brandon
Nice man! I am so confused though. They are no arm days in phase one. There is chest, shoulders, triceps and the other upper body day is back, biceps, forearms. What are you talking about? If you are doing those workouts as laid out there is no way you can finish in 30-35 minutes. It should take at-least an hour.
my mistake, meant upper body for day 1 in phase 1.
I skip the Optional HIIT on “Day 1″ and “Day 3″ and do the exact workout, it may be closer to the 40 minute mark, I was able to combine the two last night and took an about an hour and 15 mins
I keep my stop watch on the iphone and only rest 30 seconds in between, but have seen unbelievable results at the 30 second mark so don’t see any reason to change.
My concern/question would be if working the two together 3/4 times a week rather than 2/3 a week as laid out would hurt my results?
@Brandon
Stick the program as laid out. You don’t want to hit your muscles more then 2x per week.
Hi Greg I also had a question about the volume in phase 1, seems like or more then you usually recommend??? Did you stick to that set and rep range for phase 1 or did you switch things up a bit… Please help!
Hey which one gave you the most attraction from girls adonis index or visual impact?
Hi, i’ve been working out quite some time now and i’ve mostly followed your guidelines and the eat-stop-eat diet. If i purchase this programe do i have to start from phase 1? also, can i use this with visual cardio? thanks
@Stephanos
You can start with whichever phase you want. If you are more interested in fat loss then you can start there. You can add the cardio workouts after the strength training sessions.
Might be slightly off topic here, but I’d like to ask: What is better for Sarcoplasmic Hypertrophy? Barbell or Dumbells for Phase one?
Thanks.
@Jay
Doesn’t really matter. Both are effective. Although I find dumbbells lend themselves better to higher reps. Whereas barbell are great for low and high reps.
Thanks for the Reply Greg
I just finished my back,bicep, forarm workout today and my biceps is destryoed!
I’ve always been shit at doing chin ups and pullups, so today I had a little trouble with
chin ups rest time between sets.
Example: I did my first set of 10reps(proper and strict form)-rest 45secs- then I could only do 3-6reps for the next 3 sets. Between each set, my arms were toasted! Specifically my biceps.
Should I take longer breaks with chins/pull ups?This exercise tend to be taxing on my arms and 45secs isnt really enough to revcover. Or should I just stop being a wuss and deal with it? the rest of my work out today was awesome, I love Phase 1 so far
Thanks Greg
@Jay
If you are looking to increase your performance in pull ups your best bet it so perform a large amount of volume without reaching failure. Perform multiple sets stopping 1-2 reps before muscular failure with 2 minutes rest in between sets.
Hey Greg,
For Phase I do you do 2 days on and one day off or a M/W/F 3 day split? Thanks.
@Chris
Nope. It would be – monday, tuesday, thursday, friday. with wednesday and the weekend off.
Hi Greg,
I read on one of your posts that you recommend working certain body parts more than once a week to achieve optimum results. I have a lot of time on my hands, do you think it would be beneficial to workout more than 3 times a week for phase 1 of visual impact? Perhaps workout chest twice a week?
Many thanks.
@Phillippe
I suggest you re-read the phase one chapter in Visual Impact. There are three separate workouts in phase one but you should be working out 4-5 times per week. It is a 2 days on, one day off protocol.
I have a bit of fat that built up in my gut where I’ve been neglecting my health and diet for several years now. I am not fat and never have been fat my whole life but I have developed a tad bit of a spare tire. What phase should I begin with in Visual Impact and will following the program straight up take care of this issue as well as allow me to grow bigger muscles/get shredded?
@Jonathan
I recommend going to phase 2 or phase 3 while following a diet. Trying to build muscle when you’re a little overweight is never a good idea.
What’s up Greg?
What was your diet like during visual impact. Were you doing the high/low as mentioned in your workbook or were you following the visual impact plan a bit more? This is my weak point when it comes to seeing results and I am in desperate need of some guidance. I am starting your version Monday after a week of preparation and want to be sure I nail it from the get go. Thanks for your help.
@Stephen
During phase 3 of visual impact I followed a pretty strict diet. Kept my calories pretty low during the week (8-10 cals per pound of goal bodyweight) and on the weekend I ate what I wanted.
Just curious Greg: Did you do Adonis Index before VIMB? Cause even in your transformation video, you looked pretty jacked.
@Jay
Yah I did the adonis system for 4 months before going to Visual Impact.
Hey Greg, I have been doing visual impact muscle building for pass 4 months I’m getting some results but none compared to what you got. I was wondering did you follow the workout given to you by rusty or did you make your own?? Also, there is some many different ways to diet it seems like eat stop eat or like 6 meals like Ryan Reynolds did, but what was your diet while doing visual impact muscle building and if you didn’t follow rusty’s workout what was yours?
@Chris
I stuck to the workouts for the most part. When you diet and lean down in phase 3 you will really amaze yourself. Just make sure you’re progressing in weight and reps and that will set you up for some crazy changes in phase 3 with the dieting.
Oh and forgot to ask while you were doing each phase how many meals were you having in each phase? Did the amount of meals change at all?
@Chris
I usually stuck with 3 meals.
Thanks for the reply usually on most sites they dont get back to you ha. Was just wondering if you ate 3 meals and you got your result why does everyone tell me that 6meals is the way go? Everyone says if you eat 3 meals your body won’t be able to use all the nutritions from the meal.
@Chris
Those are myths being sent out my supplement companies to increase sales of their meal replacements and protein shakes. It’s all a bunch of BS.
For each phase what was your workout schedule? 2 days on and 1 day off?
@Chris
Monday, Tuesday, Thursday, Friday
Hey Greg
Just wanted to ask: How much did you actually get out of Phase1? Reason im asking is because I’ve been doing it for 4 weeks now( i know its 8weeks) but im not really seeing size gains. Although when im pumped, I look huge but thats only temporary. I’m keeping it really intense and low rest periods 30-45secs using light to moderatly heavy weight and always sticking to the rep ranges. I know Rusty says people who don’t see much in P1 will see progress in p2, but I’d like to know what you take on p1 is.
Thanks Greg,
@Jay
I got best muscle gains from phase 2. Phase 1 I saw some immediate growth but then hit a plateau.
Hey Greg,
Did you follow the diet guidelines in VIMB for phase 1? It’s where you use that formula for how much you want to weigh to determine you daily caloric requirements. Also, for phase 1 did you go heavy to achieve failure or light? Thanks.
@Chris
I wasn’t too strict on my diet in phase 1. Just made sure to get enough protein and not eat much junk. I followed the workout guidelines.
You only went to the gym 4 days a week for every phase? I read in one of your post / workouts that you should be lifting 5days a week
@Chris
I used to be the guy that would lift weights 5-6 times per week. I have switched to 3-4 workouts per week a year ago and actually find it more effective.
Hey Greg
Even though in in phase 1 still of this program, I’m setting my self up for phase 3, diet wise. Does your shredding program include a meal plan or a diet plan? If your principles are the same in phase3 as your shredding program, I might just pick up your program if it includes a diet plan. That whole protein shake in the morning/afternoon/ chicken salad at dinner thing thats outlined in VIMB seems kinda iffy to me. I also remember you said somthing that you went too low in cals at one point and your stregth started to diminish. I just don’t want to make that mistake.
Thanks Greg
@Jay
Yes I include a diet program. When it comes to getting lean diet is very important.
@Chris. I agree. Greg is so speedy on replys and very informative.
Thanks Greg for your tips and advice. Greatly appreciated.
Got another question for phase 1 did you do just the upper body phase 1 and 2 where it’s broken down into a 2 day workout or did you do the full phase 1 and 2workout? Because rusty included the upper specializing workout to so was wondering of you did that instead
@Chris
I actually did the upperbody specialization routine because I had plenty of leg development from squats and deadlifts in the past. If your legs need some work than I would stick to the regular routine.
Hi Greg,
I’ve been doing Phase I of Visual Impact for almost 2 months and keen to start Phase 2. However, I now have to travel for 6 weeks for work and will have very little to no access to a gym. Is it best to continue with Phase I for a few weeks when I return home or just go straight to Phase 2? I will of course continue to exercise while I’m away but will not really do any proper strength training as such. Thanks.
@Adrian
See if you can incorporate bodyweight training when you are away. 2-3 sessions per week of pull ups, hand stand push ups, one legged squats and one arm push ups would do wonders for maintaining your development.
Hey Greg
I just had a question regarding Phase2 that im starting next week. It says to pick a weight that I can do 8 reps with and do sets of 5×5 with 45-60sec rest. At the same time later in the same chapter, he says not to rush as much as Phase 1. So I was curious, how much rest do you use between sets in Phase2?
Thanks Greg
@Jay
Between the build up sets where you are adding weight you can rest around a minute or so. However when you’re going for your heavy sets I like to rest until I am fully recovered.