MIDDLETOWN, NY

SHRED

A Uniquely Tailored & Personalized Fitness Program That Rapidly Achieves Your Dream Physique

  • Body Fat Reduction
  • Balanced Muscle Growth & Development 
  • Improved Body Composition
  • Toning/SHREDding
  • Enhanced Strength & Athletic Performance
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ALL WORKOUTS & NUTRITION PERSONALIZED, TRACKED, AND ADJUSTED

GOLD'S GYM MIDDLETOWN TESTIMONIAL

"SHRED is the most successful program I've ever done in the shortest amount of time."

SHRED COMBINES:

  • Sarcoplasmic Hypertrophy
  • Myofibrillar Hypertrophy
  • Metabolic Conditioning
  • Nutrition Macros & Timing

CREATING RAPID PHYSICAL CHANGES

DISCLAIMER: The photos of people above did not particiate in SHRED. Images are meant to depict the type of transformation that can occur from following SHRED over a period of 2 to 3 months.

SHRED CASE STUDY

RESULTS OF GOLD'S GYM SHRED CLIENT AFTER JUST 6 WEEKS:

$350/MONTH

(2 MONTH COMMITMENT)

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WHAT'S INCLUDED:

1

COMPREHENSIVE TESTING & DAILY WORKOUT PLANNER

  • Comprehensive Testing: Our thorough testing methods provide a detailed understanding of your fitness level and current body metrics, which combined with your goals, provides the foundation for your personalized workouts, the essentials for rapid transformation.
  • All of Your Workouts: You'll work out in ways that may be new and unique to you, knowing exactly what to do every time you hit the gym. Based on the latest fitness science, your workouts are written out and personalized to your specific physical goals, body type, and skill level, ensuring every workout you complete moves you closer to your dream physique.
  • Accountability Via Weekly Check-ins: We'll keep you on track and motivated with regular weekly check-ins, where we assess your progress and make necessary adjustments to your workouts and nutrition, and keep you advancing.
  • Real-Time Feedback: Benefit from immediate, expert feedback during your workouts, allowing for precise adjustments and improved performance.

2

NUTRITION PLANNING

  • Personalized Meal Plans: Fuel your transformation journey with customized meal plans designed to complement your workouts and optimize your results.
  • Ongoing Nutritional Adjustments: Achieve continuous progress with regular nutritional adjustments, ensuring your diet evolves with your quickly-changing physique and fitness needs.
  • Supplement Guidance: Personalized supplement recommendations based on individual needs and goals.

3

BODY TRACKING & SUPPORT

  • Initial & Monthly Body Scans: Our cutting-edge tracking tools will monitor every aspect of your fitness journey and transformation, ensuring you stay on the path to success. You'll literally be able to see the changes in your body's shape, measurements, body fat, and other metrics using GOLD'S 3D (Styku) and In-Body Scans.
  • Progress Analysis: Gain deep insights into your performance with detailed progress analysis, helping you understand your achievements and areas for improvement.
  • Support: Receive unparalleled support from our expert team, led by Gold's Gym Training Director, Steve Cirbus, dedicated to guiding and motivating you every step of the way.

WHO'S SHRED SUITED FOR?

  • Advanced Gym-Goers Wanting to Achieve Rapid Aesthetic Gains: Quickly melt away body fat while growing and firming lean muscles, fast-tracking you towards achieving a well-proportioned dream physique.
  • Athletes: Enhance your performance with stronger, more powerful muscles.
  • Fitness Enthusiasts: Improve muscle function, size, and endurance.
  • Beginners: Learn the foundations of effective hypertrophy training with structured guidance.

SIGN UP TODAY!

Start your journey towards a stronger, healthier, and more confident you. Experience the difference with SHRED and quickly unlock your dream physique in the gym.

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QUESTIONS?

Contact Gold's Gym Middletown Personal Training Director, Steve Cirbus, at scirbus@goldsgymhv.com. OR stop by the training desk to speak with him or any trainer in the gym.

BREAKDOWN OF THE SCIENCE BUILT INTO SHRED

1

MUSCLE FIBER HYPERTROPHY

Muscle hypertrophy, an increase in muscle mass, is crucial for a balanced, strong, and visually impressive body. There are two primary types, both targeted with the workout methodologies provided in your SHRED program:


MYOFIBRILLAR HYPERTROPHY:

Increases the size and number of myofibrils, leading to stronger, denser muscles. Your workouts will vary to incorporate:

  • Heavy Resistance Training: Lifting heavy weights with low reps to maximize muscle fiber recruitment.
  • Ballistic Stress: Using light to moderate loads moved quickly to enhance microtrauma in muscle fibers.
  • Compound Exercises: Engaging multiple muscle groups with exercises like squats, deadlifts, and bench presses.
  • Progressive Loading: Continuously increasing resistance to force muscles to adapt and grow.
  • Rest and Recovery: Allow adequate rest periods for proper muscle recovery.

SARCOPLASMIC HYPERTROPHY:

Enhances muscle size and endurance by increasing the volume of sarcoplasmic fluid in muscle cells. With optimal timing, your workouts will also incorporate:

  • High Repetitions: Performing higher reps to stimulate sarcoplasmic hypertrophy.
  • Moderate Weights: Use weights that allow you to maintain proper form for higher reps.
  • Short Rest Periods: Keeping rest intervals short to maintain a continuous muscle pump.
  • Isolation Exercises: Targeting specific muscle groups with exercises like bicep curls and leg extensions.
  • Muscle Fatigue: Training to the point of muscle fatigue to maximize metabolic stress.


2

TIME UNDER TENSION (TUT)

TUT emphasizes the duration muscles are actively working, leading to greater muscle fiber activation. This increased activation promotes hypertrophy (muscle growth) more effectively than simply counting reps.

  • Controlled Form and Technique: By focusing on the time muscles are under tension, you ensure that each movement is performed with proper form. This reduces the risk of injury and enhances the quality of each rep.
  • Enhanced Muscle Endurance: Training with TUT helps improve muscle endurance as muscles are trained to sustain tension for longer periods. This can be particularly beneficial for athletes and individuals looking to improve their stamina.
  • Better Muscle Pump: Prolonged tension increases blood flow to the working muscles, resulting in a better muscle pump. This not only enhances muscle growth but also provides immediate visual feedback and motivation.
  • Adaptable for All Fitness Levels: TUT can be easily adjusted to suit any fitness level. By simply altering the duration of each phase of an exercise (eccentric, isometric, and concentric), you can tailor workouts to beginner, intermediate, or advanced levels.
  • Focus on Muscle Contraction: TUT encourages a greater mind-muscle connection, as you concentrate on the contraction and extension of the muscle throughout the entire range of motion. This focus can lead to more effective workouts and better results.


3

METABOLIC CONDITIONING

Metabolic conditioning, or MetCon, is a high-intensity training method designed to improve your body’s energy systems. It combines strength training, cardio, and functional movements to enhance calorie burn, endurance, and overall fitness.

  • Enhanced Calorie Burn:  MetCon workouts keep your heart rate elevated, leading to significant calorie burn during and after the workout. This helps with weight loss and fat reduction.
  • Improved Cardiovascular Health:  High-intensity exercises boost your heart health, improving blood flow and reducing blood pressure.
  • Increased Muscle Strength and Endurance:  MetCon builds both muscle strength and endurance, ensuring your muscles are strong and capable of sustained efforts.
  • Heightened Metabolic Rate:  Regular MetCon increases your resting metabolic rate, helping you burn more calories even when you’re not exercising.
  • Time Efficiency:  MetCon delivers maximum benefits in minimal time, making it perfect for busy schedules.
  • Versatility and Fun:  The varied exercises keep workouts engaging and target different muscle groups for balanced development.
  • Functional Fitness:  MetCon includes movements that mimic everyday activities, improving overall functional fitness and reducing injury risk.