If you want to build muscle and get ripped in just a month, then pay close attention to this article. Because I’m going to reveal a proven method used by Hollywood actors who needed to get in shape quickly for movie roles in the 1960s.

Imagine this:

The year is 1961. You are a major Hollywood movie producer. He’s scheduled to start filming his next blockbuster in less than 30 days, but he’s got a big problem on his hands.

Its main actor, the star of the film, is a disaster. He has been drinking every night and chasing anything in a skirt at all hours of the night for the last 6 months. As a result, he looks like hell. 20 pounds overweight, with no muscles and dark circles under his eyes.

You need to get it in silver screen form, and fast. What do you do for a living?

Well, in 1961, the obvious move would be to pick up the phone and call Vince Gironda. He was a cranky guy and you didn’t like the idea of ​​making that call. But you knew Gironda would have your protagonist in rock-solid condition before the month was out.

How did Vince manage to transform flaccid, out-of-shape actors into movie stars in just 30 days?

Here is your 3 part strategy. You can use this yourself if you want to pack on muscle blocks and lose weight fast.

Rule #1) Eat a high-fat diet.

Vince was one of the first to recommend eating large amounts of fat while drastically reducing carbohydrate intake. This causes dramatic weight loss for most people when used as a short-term approach. Vince advised eating unlimited amounts of carb-free meat and eggs for 4 days.

Rule #2) Eat a low-fat, high-carb meal every 4 days.

To maintain muscle glycogen levels, Vince recommended a carbohydrate-rich meal every 4 days.

Rule #3) Do the 8×8 workout.

This workout is brutal, but the results are incredible. For this workout, you will select an exercise and perform 8 sets of 8 repetitions. Here’s the real kicker: You only rest 15 to 30 seconds between sets. As you can imagine, your muscles will be screaming after a few minutes.

Expert Tip: Vince actually advised students to take TWO breaths between each rep to prolong the set and help keep the intensity high.

Choose 2-4 exercises per body part and shoot to finish your workout in under 45 minutes. You will train 4 days a week.

Consider the following division:

Monday:

Chest (3 -4 exercises done by 8×8.)

Biceps (3 exercises done by 8×8)

Forearms (2-3 exercises done by 8×8)

Tuesday:

Triceps (3-4 exercises done by 8×8.)

Shoulders (3 exercises done for 8×8)

wednesday: off

Thursday:

Back (4-5 exercises done for 8×8)

Crunches (2-3 exercises)

Friday:

Quads: (3 exercises done for 8×8)

Hamstrings: (3 exercises done by 8×8)

Calves: (5 exercises, each done for a set of 20 repetitions).

Sat: Off

Sun: Off

Repeat for 4 weeks.

If you’re looking to make a dramatic physical transformation in the next 4 weeks, the Gironda 8×8 workout combined with a high-fat, low-carb diet can certainly get the job done.