Life got to you, and fell off the bandwagon completely? Yeah, it happens to the best of us! No worries as salvation are at hand.
James Grage aims to get you back on track with a simple yet effective workout plan. Keep reading to know how your best self could only be 9 weeks away.
Table of Contents
About James Grage
James Grage is not only an entrepreneur in the fitness world but a prolific coach and athlete as well. James started training at the ripe age of 15 but was soon caught in a horrific car accident that left him with some lingering injuries that made walking harder.
This, however, did not stop James from pursuing his passion in the gym; the rigorous training ended up helping his recovery progress. He went on to work as a personal trainer and competed in multiple bodybuilding competitions.
James was not just interested in the physiological aspect of training, but also in the business part of fitness as well. He helped find the following companies:
- BPI Sports
- IMAGE Sports
- EXT Sports
- Pro-Nutra
- Brain Pharma
- Jay Cutler Elite Series
Safe to say that James knows his way around a meeting table as well as a barbell.
James Grage: Rewired Overview
The story you hear most often in fitness is not one of transformation but of rebound. We hear about people falling off the bandwagon, into old ways, and just going back to old habits.
For example, maybe you started strong with a program like Rise and Grind and just lost your way.
If this sounds like you, then James designed the Rewired Workout Program, especially for you. Here’s a quick overview of the Workout:
- Fitness level: Intermediate
- Duration: 9 Weeks
- Workouts per week: 5
- Average workout duration: 45 Minutes
- Equipment needed: Full Gym
- Goal: Get Fit
The program starts with you taking a personality test to see what type of lifter you are. This gives you some insight into what may motivate you in training.
The reason for this is that James designed this plan to not only get your total body back on track but your mind as well. Let’s take a deeper look.
James Grage: Rewired Workout Details
The program is split into 3 Phases that primarily have cardio regime changes, but all contain resistance training protocols. Included in this program as you might expect, is both Nutrition and Supplement advice.
Phase 1
This phase is the phase in which you perform before your workout. Experienced lifters will know that this doesn’t magically burn more calories, but does get you in a good habit for the gym.
The training will be “opposing muscles” focused, for example, pairing biceps with triceps training. You’ll also be doing pyramiding sets – more weights, fewer reps for each set.
Phase 2
In this phase, cardio moves to a separate phase from the resistance training. You’ll be performing cardio first thing in the morning. Fasted cardio also does not magically burn more calories, but it does set you up for success on that specific day.
The training portion now includes a few exercises per superset, per muscle group (similar to Metaburn90). This essentially builds more fatigue in the target muscle and can cause greater muscular adaptations.
Phase 3
Rejoice, no more daily cardio! Now, however, the cardio has been replaced by high-intensity bodyweight sessions three times per week in addition to your resistance training plan!
Training in the last phase is very similar to the two prior, the only real change is the introduction of set intensifiers such as drop sets and pre-exhaustion sets.
Nutrition Recommendations
The nutrition advice from James is incredibly straightforward and aims to help you rewire past false information you may have about nutrition. Let’s look at the main highlights:
40/40/20 Rule
James advises you to eat the following on a daily basis:
- 40% of your calories from Carbohydrates
- 40% from Protein
- 20% from dietary Fats.
He strongly advises that you get these calories from whole foods, as they will typically yield more micronutrients and possibly better health results.
90/10 Method
You aren’t a professional bodybuilder, so why eat like one? James highly advises that you keep 90% of your meals “clean”, but allow yourself at least 10% of your food to be fun. This allows you to stay on track, but also enjoy life to the fullest.
2 Pros of the Rewired Workout
- Gives you all the answers: Some programs will give you freedom of choice, which is great for some, but for most, probably not. By James making a lot of the training and nutrition choices for you, you can simply read the instructions and execute – something that will benefit incredibly busy people.
- Added Personality test: The personality test may seem a bit like a gimmick, but actually gives you great insight into how to adapt your lifestyle, nutrition plan, and workout mentality for the best results.
2 Cons of the Rewired Workout
- Few rest days: The program has multiple lifting days on one another. Add in the cardio sessions, and the cumulative volume will get to you rather quickly, especially if you’re trying to lose weight.
- No Exercise Substitutions: Sometimes, we just dislike certain exercises. We may not feel it in the target muscle, or we might just be built wrong for optimal squatting. James does not provide alternative movements to the given exercises.
Rewired Workout – Final Thoughts
The Rewired plan is a strong and simple plan for anyone looking to get back in the game after either spending some time off or just accidentally listening to too many influencers.
The sessions will be hard, and the lack of rest days between lifting days will certainly be hard to master, but by following a strong nutrition and sleep plan, you can expect some really solid results.
Rating: 3.5 out of 5
