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Awesome Results from Visual Impact Bonus Phase

It’s definitely been a while…VI Bonus Phase

It was all the way back on the 25th of July that I embarked on the Visual Impact challenge and I must say it’s been quite a journey.

Today, almost six and a half months later (a little longer than that since it took so long to put this post together), I’m both happy and sad to say that I’m finished.

I’m done!

Since that first day I stepped on the scale, I’ve put both my body and my mind through all sorts of shit. I managed to both gain 19lbs of muscle in 8 weeks and lose 15 lbs of fat in 5 weeks.

But through the culmination of all these experiences, I’ve learned more than I could ever have imagined. I’ve gained a much broader understanding and sense of how the body works and how it reacts to different forms of training and eating strategies.

Today, as the concluding post for this experiment, I want to share with you both my final results from the two week bonus phase and my final thoughts about body transformation.

Let’s get started…

What is the Bonus Phase all About?

The Bonus Phase of Visual Impact teaches a truly powerful training strategy that is used by a lot of actors and fitness models that helps them get that truly cut and defined look.

The strategy works in conjunction with Phase 3.

Phase 3, as you will recall, is designed for fat loss and strength development. We do so by structuring our training routine to focus on heavy weights, low volumes and strategic cardio. In the process, we also drop our calorie (and carb) intake to shed the fat and to reveal the hard and dense muscle we develop.

Depending on your personal stature and preferences, you can stay in this phase anywhere from three to five months.

What happens during this time is that your body will shrink. You’ll drop in body weight and body fat percentage accordingly. Your muscles will even shrink a slight amount and become a little flatter than normal. Don’t worry, this is all normal and necessary. As this happens, your skin will slowly shrink down to accommodate your smaller body size. The longer you stay in Phase 3, the more time you permit for your skin to shrink.

Now this is where the Bonus Phase plays its part.

By suddenly changing your training strategy, you shock the muscles into hypertrophy. Now, since your skin is already tight around your body, the sudden muscle growth (in size and volume) will cause your skin to be even tighter around your body, creating that sharp, super-defined look.

This principle is appropriately called the shrink-wrap effect.

So how do you change your training strategy?

It’s simple.

You go back to the Phase 1 training style. If you recall, Phase 1 was all about sarcoplasmic hypertrophy – the process of funneling more sarcoplasm (muscle fluid) into the muscle cells to give them that fuller, more volumized look.

So we increase our volume, drop our weights and lower our rest period to, once again, create the much-needed cumulative effect that allows muscle to experience sarcoplasmic hypertrophy.

What about the diet?

It stays the same.

We stay on our low-carb, low-calorie diet like we did in Phase 3. Only we add one very important supplement: creatine.

Creatine makes a HUGE difference in the Bonus Phase. It allows you to train harder (which you’ll need as you switch back to training with cumulative fatigue so you can get in those last few reps) and it helps funnel more fluid into the muscle cell, giving it more volume and resulting in a tighter fit.

The duration of the Bonus Phase can be anywhere from 2-4 weeks. After experimenting, I would recommend to stick to the longer end of the spectrum to allow the creatine to work to its full potential.

My Results

I finished Phase 3 at 169lbs and my goal was to put on 2-3lbs of muscle within a two week period.

Important note: Recall that I was in Phase 3 for only 5 weeks so I didn’t permit enough time for my skin to fully shrink down and accommodate to my smaller body size. Had I stayed in Phase 3 for longer, I might have experienced greater results. Just something to keep in mind when you’re going through the program.

Here’s what I looked like at the start of the Bonus Phase (also end of Phase 3):

You can see that I’ve really leaned down. At 169lbs and 9-10% body fat, I felt really good. But my abs werent’ as defined as I had hoped. Perhaps a longer time in Phase 3 would’ve made a difference.

Either way, here’s what happened after two weeks in the Bonus Phase:

VI  Bonus Phase Results

I gained 3 lbs of muscle in two weeks and you can see how my skin really tightened up around my expanding muscles. My abs are slightly more revealing as well. For maximum results, I would have stayed in this phase for another two weeks.

So you can see just how effective this strategy can be. If you want really great results, stay in Phase 3 for no less than 2 months and then immediately follow it up by 2-4 weeks of the Bonus Phase.

My Final Thoughts

So this is it guys.

Over six months of training, dieting, experimentation and testing, the time has come. I’ve discovered a lot about myself and I’ve learned how important it is to have an effective strategy when approaching any fitness goal. Now the end has finally come.

But what is ‘the end’?

The truth is that there is and should be no end. The idea isn’t to make a one time change and then go back to your old ways. There’s no sense in that.

This program is designed to teach you how to effectively train and eat so you can transform your body into your desired outcome. But, more importantly, the program is designed to teach you how to maintain your new body.

In Rusty’s words,

“My advice is to get in shape just one time, then stay in shape for the rest of your life. To me, this makes the whole ordeal of training so much easier. Once you are in shape, it becomes second nature to you.”

And that, my friends, is the truth.

Over the past six and a half months, I’ve shown you what’s possible. Now it’s on you to grab life by the horns and make things happen. If you want a guide that will help you make that important change in your life, I highly recommend Rusty’s Visual Impact Muscle Building program. I’ve only scratched the surface with my posts here. His program is absolutely packed with information that will teach you how to customize the program for yourself, how to get results, and how to maintain the better body you’ve created.

–>Check out the program here<–

It’s been a long and eventful experiment and I’m happy I took the time to go through it and, in the process, show you what is possible.

Now it’s time for you to do the same.

Thank you for all the support and encouragement you’ve given me. I couldn’t have done it without you guys.

If you think there is some value in this post or any of my other Visual Impact experiment posts, please share them with your friends and family. It would help me out so much!

As always, if you have any questions or comments, leave them in the comments below. I’ll be happy to help you guys out with anything you need.

Izzy - March 7, 2012

Great work man! I’ve been following this experiment since it began and you have really come a long way. Your looking jacked now. Just one question though. How would you maintain a physique like that. Would you drop the creatine, eat at maintenance and maybe train 2 days a week using phase 2?

    Srdjan Popovic - March 8, 2012

    Thanks for following Izzy! I’ve been able to maintain my results fairly well up to now. I’ve dropped the creatine. I’ve also upped my calories to normal levels, but still keeping the carbs low. I stick with phase 2 style training most weeks, although I’m concentrating more on KBs now as I’m testing new programs.

      Gene - March 6, 2015

      I know you did Visual Impact a few years ago, but I can’t find anything on your site about Phase 2. Do you think it’s necessary, or should one just go straight to Phase 3 and stay on it longer? I did VI last year, and your site helped me get awesome results, but I’m considering skipping Phase 2 and only using it for maintenance.

      Thoughts?

        Srdjan Popovic - March 10, 2015

        Hey Gene, I didn’t spend too much time in phase 2 so I didn’t end up having much of an opinion on it. But phase 2 is a great maintenance phase. It’s kind of like 5X5 training which I’ve used a lot. I think you should have no issues skipping phase 2 and jumping right into phase 3 if you’re looking to lean out. Hope that helps!

          Gene - March 17, 2015

          It does help. Thanks man!

Kevin - Fitness B&W - March 8, 2012

GREAT job man! I’m kind of wishing you would have continued the bonus phase for another 2 weeks but you still did get noticeable gains in those 2 weeks. AWESOME!

    Srdjan Popovic - March 10, 2012

    Thanks Kevin! Had the timing been a bit better, I could’ve gone another 2 weeks. But I guess there’s always next time right 🙂

Jason - March 9, 2012

Good job. The hard work has paid off.

Shaneka - March 9, 2012

Looking very nice! Only thing I can say here is, discipline!

Dave - Not Your Average Fitness Tips - March 11, 2012

Fantastic overall transformation; you should definitely share with Rusty. Just looking back to where you started in July, it’s amazing how much muscle and definition you’ve added! Congrats. What’s your next step? Maintenance mode? Start Visual Impact all over again or move on to another workout?

    Srdjan Popovic - March 14, 2012

    Thanks Dave! I’ve shared with Rusty he was impressed 🙂

    I’ve already moved onto to testing some new systems. I’ve gone back to focusing on kettlebells and more functional training styles. I still incorporate some of Visual Impact principles to a lot of my workouts. Maybe one day in the future I’ll do it all over again.

Alykhan - The Magic Trio - March 13, 2012

Srdjan,

Congrats on your results! Looks like you did really well in the Bonus Phase even with the shortened Phase 3 time frame. The information contained in the Bonus Phase is actually my favorite part of the entire course.

Alykhan

    Srdjan Popovic - March 14, 2012

    Hey Alykhan! Yea it definitely was a shortened phase 3 and a slightly shortened bonus phase. But I’m still fairly satisfied with my results. I think the information presented throughout the entire book is phenomenal 🙂

Chad - April 29, 2012

These results are sick

Izzy - June 1, 2012

Hi Srdjan. Ive already commented on your awesome gains. However I’m a skinny beginner who has never worked out before. Im not sure if phase 1 will work using weights as light as I will be using. You already had a good strength base(245lb bench in phase 3?!!) Can visual impact phase 1 work for weak skinny beginners?

    Srdjan Popovic - June 11, 2012

    Hey Izzy, Phase 1 will definitely work for you. In fact, it will probably work better for you than it did for me BECAUSE you’re a skinny beginner. Just work hard, use the concepts I’ve presented and you’ll build that better body! If you ever have any questions just send them my way.

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