Beach Bum Russ Howe PTI

BEACH BUM (PROGRAM OVERVIEW)


Welcome to Beach Bum.

When I first released this training program in 2015 I had no idea that over 100,000 women (and quite a few men!) would follow it to carve their summer physique.

It has definitely earned its place among my “signature series” of programs, because without the popularity of Beach Bum I probably wouldn’t have started to create what you now know as russhowepti.com!

Of course, one of the main reasons I build my programs with real-world science is because they never get old. Whether it’s 2015, 2018, or into the 2020s, Beach Bum remains a proven, battle-tested routine that I GUARANTEE will help you build a great body over the course of the next two months.

Before you begin week one of the program, I recommend reading through this program overview to get an understanding for some of the moving parts which combine to make it such an effective and enjoyable routine. Let’s get stuck in!

PERIODIZATION – IT WORKS!

Research shows us that periodized training unlocks superior results to non-periodized training, so it’s a feature I implement into almost all of my programs straight off the bat!

And why not – it works a charm!

The term “periodization” refers to the structure of your entire training program from start to finish, and the form of periodization we are going to use during Beach Bum is called undulating periodization. This approach has us alternating between high reps and low reps every week. There are several different types of periodization we could use, but this particular type has become a firm favourite of mine because it’s highly effective or hypertrophy (muscle growth) and also keeping the trainee consistent in the gym with a fresh challenge to face every week.

Some weeks you’ll focus on lifting heavy weights, some weeks you’ll suffer the ego-crushing ego-crushing feeling of needing to use tiny weights to hit the rep targets, it’s a lot of fun – and each phase represents a small piece of the overall Beach Bum jigsaw puzzle.

TRAINING TO MUSCLE FAILURE CREATES EVEN BETTER RESULTS!

If you want to take your muscle building results to a whole new level, it’s important you learn how to train to failure.

Seriously, because training a muscle to failure Ii.e. the point where we cannot comfortably perform another rep) can make a massive difference to your results. In some studies, muscle protein synthesis climbs as high as 60%!!

But there’s a method to the madness if we want to unlock the BEST results. We don’t want to simply hammer ourselves out of the gate and be gassed 15 minutes into our workout…

Instead, the goal is to make THE LAST THIRD of your set almost unbearable. To do this you’ll need to experiment with the weights you use, but you can use your rep range as a guide – if your goal is 15 reps, you should be struggling past 10, and so on.

If you’re not sure you reached full failure by the end of your final set, don’t worry, I’ve got an ace up my sleeve…

USE “MUSCLE BUSTERS” TO GUARANTEE FAILURE!

How do you really know the last rep in your set was all you had left in the tank?

An old buddy of mine used to say “the mind quits three times faster than the body”, and I’ve come to agree with that statement after 20+ years in the gym.

Introducing “muscle busters”…

Aside from having a really cool name, these little techniques play key role in Beach Bum because they are essentially methods we can tack on to the end of our final set to ensure we took it all the way to failure. This makes for some fun training sessions, and will have you working as hard as you need to to get the results you wanna see.

We will be using three muscle buster techniques in Beach Bum, and they’re very easy to apply:

Double Dropset >> after completion of your final set, strip 30% of the weight and continue forcing out reps to failure. It burns like f**k.Tempo Method >> after completion of your final set, take a ten second breather then perform 5 slow and controlled reps (I like to use a 3/3 tempo). You can lighten the weight if you wish.Rest Pause Method >> after completion of your final set, take a ten second break then head back in (same weight) to force out some more reps. The body can recover by almost 30% in just ten seconds, so even though you feel f**ked, you should still be able to manage 3-4 additional reps.

WEEKEND SHRED CHALLENGES

After the fun of hitting the weights room dur…

Welcome to Beach Bum.

When I first released this training program in 2015 I had no idea that over 100,000 women (and quite a few men!) would follow it to carve their summer physique.

It has definitely earned its place among my “signature series” of programs, because without the popularity of Beach Bum I probably wouldn’t have started to create what you now know as russhowepti.com!

Of course, one of the main reasons I build my programs with real-world science is because they never get old. Whether it’s 2015, 2018, or into the 2020s, Beach Bum remains a proven, battle-tested routine that I GUARANTEE will help you build a great body over the course of the next two months.

Before you begin week one of the program, I recommend reading through this program overview to get an understanding for some of the moving parts which combine to make it such an effective and enjoyable routine. Let’s get stuck in!


BEACH BUM WORKOUT PLAN

PERIODIZATION – IT WORKS!

Research shows us that periodized training unlocks superior results to non-periodized training, so it’s a feature I implement into almost all of my programs straight off the bat!

And why not – it works a charm!

The term “periodization” refers to the structure of your entire training program from start to finish, and the form of periodization we are going to use during Beach Bum is called undulating periodization. This approach has us alternating between high reps and low reps every week. There are several different types of periodization we could use, but this particular type has become a firm favourite of mine because it’s highly effective or hypertrophy (muscle growth) and also keeping the trainee consistent in the gym with a fresh challenge to face every week.

Some weeks you’ll focus on lifting heavy weights, some weeks you’ll suffer the ego-crushing ego-crushing feeling of needing to use tiny weights to hit the rep targets, it’s a lot of fun – and each phase represents a small piece of the overall Beach Bum jigsaw puzzle.


BEACH BUM WORKOUT PROGRAM

TRAINING TO MUSCLE FAILURE CREATES EVEN BETTER RESULTS!

If you want to take your muscle building results to a whole new level, it’s important you learn how to train to failure.

Seriously, because training a muscle to failure Ii.e. the point where we cannot comfortably perform another rep) can make a massive difference to your results. In some studies, muscle protein synthesis climbs as high as 60%!!

But there’s a method to the madness if we want to unlock the BEST results. We don’t want to simply hammer ourselves out of the gate and be gassed 15 minutes into our workout…

Instead, the goal is to make THE LAST THIRD of your set almost unbearable. To do this you’ll need to experiment with the weights you use, but you can use your rep range as a guide – if your goal is 15 reps, you should be struggling past 10, and so on.

If you’re not sure you reached full failure by the end of your final set, don’t worry, I’ve got an ace up my sleeve…

beach_bum_russ_howe_pti

USE “MUSCLE BUSTERS” TO GUARANTEE FAILURE!

How do you really know the last rep in your set was all you had left in the tank?

An old buddy of mine used to say “the mind quits three times faster than the body”, and I’ve come to agree with that statement after 20+ years in the gym.

Introducing “muscle busters”…

Aside from having a really cool name, these little techniques play key role in Beach Bum because they are essentially methods we can tack on to the end of our final set to ensure we took it all the way to failure. This makes for some fun training sessions, and will have you working as hard as you need to to get the results you wanna see.

We will be using three muscle buster techniques in Beach Bum, and they’re very easy to apply:

  • Double Dropset >> after completion of your final set, strip 30% of the weight and continue forcing out reps to failure. It burns like f**k.
  • Tempo Method >> after completion of your final set, take a ten second breather then perform 5 slow and controlled reps (I like to use a 3/3 tempo). You can lighten the weight if you wish.
  • Rest Pause Method >> after completion of your final set, take a ten second break then head back in (same weight) to force out some more reps. The body can recover by almost 30% in just ten seconds, so even though you feel f**ked, you should still be able to manage 3-4 additional reps.


beach-bum-russ-howe-pti

WEEKEND SHRED CHALLENGES

After the fun of hitting the weights room during the week, you’ll be tasked with defeating a nasty HIIT workout every Saturday.

The benefits of high intensity interval training are well documented (you’ll burn more fat, and you’ll hang on to more lean muscle tissue, plus your workout will be altogether more fun/challenging), bBut the weekend sessions in Beach Bum represent more than just a cardio workout. Think of them as end-of-week challenges.

Some of these are monstrous, and they’ll test you like the f**king boss level of a video game.


RUSS HOWE PTI - BEACH BUM PROGRAM

BEACH BUM TRAINING CALENDAR

There are various ways to complete Beach Bum.

In most situations I recommend you follow the routine as written above. You’ll hit the gym six times per week (five weights workouts and one HIIT challenge), bringing the program to a close after eight weeks.

However, don’t worry if you cannot commit to this schedule – you can still use Beach Bum! If you can only train four times per week, or three times per week, then just pick up where you left off the following week. It would simply mean you’d take longer to complete the program versus someone who is performing it “as is”, but provided you train hard and stay consistent with your nutrition plan you can still expect great results.


russ howe pti beach bum diet plan

FOLLOW MY BEACH BUM DIET PLAN TO MAXIMIZE FAT LOSS!

There are three pieces to every successful body transformation.

Training, recovery, and nutrition.

Some people would say supplementation is the fourth piece, but they’re usually just trying to sell you a bunch of unproven pills and powders.

Your training program is structured to enable you to work VERY HARD in the gym and allow each muscle group to fully recover before you hit it again, and now we will look at your NUTRITION to ensure you’re maximizing your results from day one!

I’m more than happy for you to continue following your current diet alongside Beach Bum if it is working for you at the moment (all of my programs are built with this flexibility in mind!), but if you’d like to follow my ready-made Beach Bum nutrition plan instead then click here for the full diet plan. Beach Bum uses a traditional high protein, low carb diet (one of my favourite methods for leaning up!), and you will drop your carbohydrates every two weeks until you reach the end of the program.

Here’s how it works:

During weeks 1/2 you will eat 1.2 grams of protein per lb, 0.4 grams of fat per lb, and 1.2g carbohydrates per lb. This means a 120lb female will eat 144g protein, 48g fat, and 144g carbs.

In weeks 3/4 we reduce our carbohydrate target to 1g per lb but keep both protein and fat the same. This means a 120lb female will eat 144g protein, 48g fat, and 120g carbs.

For weeks 5/6 we reduce our carbohydrate target further, down to 0.8g per lb. A 120lb female will eat 144g protein, 48g fat, and 96g carbs. We will also introduce a high carb day, preferably on a Sunday, where you can bump your carb intake higher provided you stay within your daily calorie goal. A high carb day at this stage will help with adherence because it’ll regulate the production of leptin and ghrelin (two key hormones which can go off-track when carbohydrates are low for too long), as well as being a mental break from high protein/low carbs.

Weeks 7/8 see us lower our carbohydrates one final time down to 0.6g per lb. A 120lb female will eat 144g protein, 48g fat, and 72g carbs. We will continue using the high carb day setup from the previous phase.


BEACH BUM RUSS HOWE

BEACH BUM >> IN SUMMARY

I truly hope you enjoy Beach Bum!

This is a program which many of my clients frequently ask to use, and I’m sure by the end of your 8 week journey you’ll have built a rock solid body you can be damn proud of.

When you reach the end of the program, be sure to update me with your progress for a chance to win FREE gym goodies (hoodies etc), and then it’s time to set some new goals and begin again! As a member of RussHowePTI.com you have a luxury most gym goers are blissfully unaware of – access to an extensive library of great training programs, each with their own unique twists and benefits! I recommend following up this particular plan with something like Beauty & The Beast, it’s a great combination.

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Russ Howe PTI

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