With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Celebrity trainer Ashley Bailey became invaluable on the set of Jurassic World Dominion, when at the height of Covid, he found himself as the go-to man for fitness advice on set. While the cast and crew were forced to stay in the same bubble, Bailey, who was originally hired to put his client, and the movie’s director; Colin Trevorrow through his paces, soon found himself giving advice to many of the motion picture’s stars, who were all locked down in Pinewood Studios near London.
With word of mouth spreading that Bailey was the real deal for producing results, his Hollywood client list grew, and he’s received acclaim once again for working with Max Osinski, prepping for the role of Zava on Ted Lasso. Of course, the process where actors must get buff with little notice for a movie project is not that dissimilar from the way many of us try to tone up at the last minute in order to become beach-ready each summer. Then, when we do take a vacation, our training is compromised once again since we’d rather be enjoying our vacation that sweating it out in the gym. Fortunately, this coach knows how to get more results from less time, and shares a great summertime workout split so that you can get the best of both worlds.
The celebrity personal trainer, who is from Buckinghamshire, just outside of London, but has clients around the globe, says that he never works-out more than four days per week and doesn’t believe that going above that number is absolutely necessary for getting into shape.
“I like to make everything as simple as possible and the same is true of my training,” he shares. “Right now, and for about the last year, I’ve been training just two days a week in the six- to eight-rep range for most exercises and it works pretty well!”
In order to get a full-body workout from two sessions per week, Bailey hits his frame from multiple angles and goes heavy in order to chase failure. He advises that you begin with weights that feel comfortable for you and not to overdo it, or you’ll just miss future sessions through soreness. Instead, gradually increase the weight as you feel able. Additionally, Bailey says that tracking your calories and reducing fat is essential if you are going to see the results of all your hard work in terms of a more sculpted physique. “Train to build muscle, and get stronger, and use your food intake to take care of the bodyfat” he suggests. “In my experience, using exercise as the only driver leads to a poor relationship with the process and a ‘more is better’ mentality in the gym, which just isn’t the case and can also lead to increased hunger, sabotaging your progress.”
“You will still be working your major muscle groups but will visit the gym less, and while your sessions may be more intense, your recovery time will be greater,” explains Bailey. “This twice a week full-body training split is more than enough to get you beach ready this summer without having to spend every day in the gym. By hitting each muscle group multiple times in the same week, you will pack on muscle faster than only dedicating one session per week to each muscle group,” he adds. “Use these workouts to take care of muscle mass and toning, and be sure dial in your calorie intake in order to take care of the body fat. Do this, and you’ll have the Hollywood look perfected.”
Split your week into these two workout sessions with the flexibility to perform them on the days that are convenient for you, while building in some time to rest. Workout A will be more upper body focussed, while Workout B will contain more lower body work, but each session will recruit the whole body in order to tax all the major muscle groups