Forgotten USSR Olympic Training Plan Reveals The Secret To Rapid Muscle Density & Definition

It’s 5:15pm on a Monday afternoon.

I’m at my gym getting to workout at what is probably the busiest possible time. As I’m waiting for the incline bench, I look around. I notice that over the 2 years I’ve trained in this gym, the majority of people look about the same.

I’m not saying everyone is out of shape…just that they haven’t made much progress in 2 years.

There’s a lot of men and women with decent physiques in my gym, but their workouts remind me of the movie “Ground Hog’s Day“…they are re-living the same 2-3 workouts year-after-year.

After 27 years of working out in a gym I’m in the same boat…repetitive workouts leading to boredom.

*This probably isn’t a good sign, as I make a living training people to reach the best shape of their lives.

Okay, it’s time for a quick intro before I get back to the story…

My name is Rusty Moore and in 2007 I started a blog aimed at helping men and women get the lean “Hollywood Look”…increasing muscle definition while still staying trim enough to look great in stylish clothing.

This blog took off beyond my wildest expectations. I’ve lost count of total visitors, but I’m estimating around 15-20 million and easily 25,000+ comments.

So for the past 7+ years, I’ve ran the #1 online resource dedicated 100% to getting this lean Hollywood Look.

I’m not saying this to brag. Some of the best information has come from the readers. It is an ever growing resource of collective knowledge between me and the large mastermind of the readers.

The biggest things I’ve learned from running this site?

  • The majority of people are NOT lazy and ARE willing to work hard to hit their goals.
  • People DO get bored and discouraged by routines that deliver results at a slow pace.

Okay, back to the story

I am getting ready to work out in my crowded gym, and not that enthusiastic about it. My mind wanders off as I do set after set. I ask myself, “what can I do to make my workouts fun again.” I need a new program to mix things up!

…but after 27 years I feel I’ve tried every imaginable workout combination known to man.

I complete my workout, get home and decide to dig through some of my old workout books. I have a fascination with old out-of-print workout books.

As I dig through the books I find a few that discuss strength training…specifically how the Bulgarian and former Soviet Union Olympic teams trained to dominate Olympic Weight Lifting in the 70’s and 80’s.

I’ve read about the Eastern European methods numerous times, but this time it resonated with me.

Let me give you a quick overview of what the Eastern Europeans discovered decades ago…

Western Bodybuilding Has It ALL Wrong

For many years we have been taught this formula for weight training

  • A muscle gets broken down with intense resistance training, followed by a recovery period of 48-72 hours…stimulating muscle growth and strength gains.

This approach works, but is this “blitz and rest” model the only way to train?

The dominant Eastern European Olympic Weightlifting Teams, ditched this traditional approach to resistance training decades ago.

In the West we still believe that a muscle should be broken down, given time to recover, and “hopefully” come back bigger and stronger over time.

The Western approach to resistance training is limited by this period of recovery.

Olympic weightlifters of the East train in a way that avoids muscle breakdown. This allows them to work each muscle group with higher frequency.

Workouts are low in volume and avoid the typical down-time of traditional weight training.

Recovery time can be drastically reduced, when muscle breakdown is avoided.

With quicker recovery time, each muscle group can get worked more often. This doesn’t necessarily mean more time in the gym. Sets are reduced to just 4-5 per muscle group, allowing the entire body to get trained each and every workout.

The Bulgarian Weight Lifting team actually trains each major lift multiple times per day…6 days a week!

Why do they train so often?

They have found that the repeated practice of training a lift increases the neurological impulses to a muscle. Over time, their nervous system becomes more efficient at delivering high voltage to the muscle.

The more “practice” they get with a lift, the stronger they become.

The USSR “Secret” To Rapid Strength
Gains Was To Train MORE…
Using The Science Of Stress Adaptation

Overtraining is a real issue with high-volume blitz type workouts that the majority of us are familiar with. This isn’t how the Bulgarian Olympic team trains. They keep the volume low and stop sets well short of failure.

You see, training to failure is good if muscle breakdown is your goal. Unfortunately, muscle breakdown limits the amount of productive strength training sessions an athlete can do in a week.

Frequent training sessions are the secret to the Eastern European dominance in strength competitions.

…but what does strength training have to do with increasing muscle tone?

Strength training increases True Muscle Tone” by improving the nervous system’s signal to your muscle. As you optimize this signal, your muscles will display a greater degree of density and definition.

A lot of people in the bodybuilding community strongly dislike the word “muscle tone”.

They believe that muscle tone is simply a matter of body fat levels. The lower your body fat percentage is, the more toned your muscles will look. This is simply confusing displayed muscle tone with true muscle tone.

It’s true that you need to remove the blubber to reveal your muscle tone.

…but that muscle can either be dense and defined -or- soft and puffy looking.

The key to maximum definition is strength training for improved muscle efficiency.

If you gain strength without adding size, your muscles become more efficient. This efficiency is created by packing more muscle fiber into the muscle belly…and as a result of a more alert nervous system.

“Upgrade” Your Nervous System, Create
Rock Hard Muscles, And Finally
Get Adonis-Like Muscle Definition By
Using High Frequency Density Training

  • Traditional bodybuilding focuses on “sarcoplasmic hypertrophy” – quick muscle growth due to increasing the fluid within the muscle cells. This is the fastest way to add size to a muscle, but can also create a soft appearance if overdone. The way to build this type of muscle mass is through medium-to-higher rep fatigue-based training.
  • Strength training focuses on “myofibrillar hypertrophy” – increasing the thickness of the actual muscle tissue. This won’t add much size, but improves the density and power output of the muscle. This type of growth is accomplished by training heavier for low reps.

Unfortunately traditional bodybuilding focuses entirely too much on sarcoplasmic growth.

To reach your highest potential, it makes sense to spend a portion of each year focusing 100% on gaining strength and muscle efficiency. This will benefit you in a few ways…

Improve Your Muscle Density

Strength training creates firm and dense muscles. When body fat is low enough, your body will show a high degree of sharp definition.

Increase Your Mind-to-Muscle Link

Strength training works to create an “alert” nervous system. This is what makes the muscles appear toned in a relaxed state… “true muscle tone.”

Increase Your Mind-to-Muscle Link

Strength training works to create an “alert” nervous system. This is what makes the muscles appear toned in a relaxed state… “true muscle tone”.

Strengthen Your Bones and Joints

A well-designed strength training program strengthens your bones and joints. Over time this will become your greatest ally against injury.

Focused strength training gives your body the ability to get more out of any workout program.  

There’s a good chance that your current workout program isn’t broken.

There are countless solid resistance training programs that get results. I have a few go-to routines I’ve been using for years.

You probably have your own favorite routines as well.

The problem is that most routines become stagnant once you hit plateaus in the weight being lifted.

Dramatically increasing your strength is the best way to re-ignite your current workout program. 

Make no mistake…once your strength levels plateau, your routine becomes less effective.

Lifting with more “intensity” or pushing harder simply makes the plateau that much harder to dig out of.

The Eastern Europeans discovered that frequency, not intensity, is the key to rapid strength gains.

The downside of the Eastern European strength programs is that they only focus on Olympic lifts. For full body development, it makes sense to incorporate traditional bodybuilding lifts into your routine.

After 27+ years of studying resistance training I believe I have come up with one of the most effective solutions for rapid strength, muscle density and maximum definition.


Visual Impact Frequency Training

The Forgotten USSR Secret That Allows You To Shatter Previous Strength Plateaus… While Creating Chiseled Rock-Hard Muscle Definition

A Sample of What You Will Learn in Visual Impact Frequency Training

  • The specific type of muscle growth to aim for if you want to avoid the common problem of “Muscle Sagging” as you age…and how most bodybuilding routines get this wrong.
  • How Elite Athletes can train the same muscle groups up to 6 days per week for maximum performance, without overtraining – and the exact method to follow to do this with your own workouts.
  • How to maximize your nervous system’s ability to provide Maximum Voltage to the Muscles being worked…allowing you to lift more weight without an increase in perceived effort.
  • Why the “All-or-None Law” of muscle fiber recruitment favors heavy low-rep sets over light high-rep sets for maximum muscle fiber activation…and why you will never hit your strongest fast twitch muscle fibers if you never lift with heavy weights.
  • Maximum muscle fiber recruitment can only be maintained for 10-15 seconds. Why extending your sets past this is counterproductive if Maximum Strength Gains and Muscle Density is your goal.
  • Why sprinters jump in place before a 100 meter race. How to use this same concept with light weights to wake up the nervous system and prepare it for Maximum Output once the weights get heavier. Get this right and your heavy work sets will become noticeably easier.
  • When to use a Special Technique called “Irradiation” – purposely lifting a weight slowly with tension, as a form of active recovery for your joints as well as Fat Loss through burning glycogen.  This is a way to continue to make forward progress in strength while your joints recover.
  • Why the Bulgarian athletes dominate the sport of Olympic Weightlifting following the “Hebbian Rule” – a way to dramatically increase the chances of successfully lifting a heavy weight.
  • Why you should never train to exhaustion if gaining strength is your goal.
  • The proper training load which allows the muscles to fully recuperate in 12-24 hours…discovered by a former Soviet “Sport Biochemist”. The Easter European weight lifting teams use this same recovery model to this day to gain strength rapidly.
  • Why your Central Nervous System responds best to frequent training…as long as the muscle isn’t broken down in the process. How to train your muscles with 3x the frequency without spending more time in the gym.
  • Joint recovery is sometimes slower than CNS recovery. Here’s how to structure your program to continue to gain strength while giving your joints additional time to recover.
  • How to use the same handful of lifts to measure progress…but also mix in a variety to avoid overuse injuries and allow for greater Muscle Development.
  • According to a former Soviet Olympic Coach, Pyramid sets have been virtually excluded from the training of elite strength athletes”. What to do instead in the sets leading up to the heaviest weights.
  • Why you should Avoid Circuit Training at all Costs during this 8 week cycle of strength and density training. The proper amount of rest in between sets required to ensure peak strength output.
  • A simple but Effective 15 Minute Cardio Workout to add right after your resistance workout…to efficiently empty out muscle glycogen, getting your body in the right state to use body fat for fuel.
  • A flexible dieting strategy that involves analyzing your results daily…and suggested tweaks to make based on those results. How to “cherry pick” elements of popular effective diets to accelerate your fat loss results.
  • …and MUCH more!

In addition to the Visual Impact Frequency Training manual, I knew there was need for videos demonstrating this unique style of training.

This style of lifting is hard to get across on paper.

…so I contacted one of the smartest guys in the field of exercise performance and nutrition.

Silicon Valley’s No B.S. Elite Trainer, Nate Miyaki, Shows You Step-By-Step How To Execute Each Density Movement… Perfectly!

Nate is a busy guy! Between his numerous speaking engagements in the Bay Area and training clients full-time, I knew it was going to be a long shot to get his help.

So I sent him a BETA copy of Visual Impact Frequency Training and waited…

He was down in Austin speaking at the Paleo FX conference, so it took him quite a few days to get back to me.

When he finally got a chance to read through the manual, he was so jazzed that he spent the following weekend shooting videos in the same gym where he trains clients.

Not only did he shoot a bunch videos demonstrating explosive and irradiation style lifting.

…he created 2 whiteboard videos elaborating on the techniques I discuss in the main manual.

“Irradiation and Time Under Tension”

In this 5 minute video Nate Miyaki explains the concepts of irradiation. He discusses how they use this same concept in martial arts, known as “chi, to amplify the power of a punch by enlisting the help of the surrounding muscles.

“Explosive Training and Awakening the CNS”

In this 5 minute video Nate Miyaki explains the concept of explosive training. He talks about the proper lifting speed and accelerating the weight in a way to recruit as many fast twitch motor neurons as possible in the muscle during a lift.

“Explosive Training and Awakening the CNS”

In this 5 minute video Nate Miyaki explains the concept of explosive training. He talks about the proper lifting speed and accelerating the weight in a way to recruit as many fast twitch motor neurons as possible in the muscle during a lift.

Warning: This Is Definitely Not For Everyone

If you have less than 2 years consistent resistance training experience please don’t order this course.

This style of training is for Intermediate-to-Advanced lifters only. I obviously can’t stop you from ordering if you are just starting out, but encourage you to come back to this page once you have more experience.

The best feedback I’ve received are from people with 10+ years experience.

The longer you train, the harder it becomes to experience dramatic gains from lifting weights. Visual Impact Frequency Training was created to be the ultimate “plateau buster”.

My hope is that that this is the program you use 1-2 times per year to reach new levels of strength and muscle density…and then apply that new strength to your “go-to” routine.

Also, I didn’t write a 300 page novel…

I want you to be able to read this in one sitting and get started today.

My goals with all of my programs is to keep the information as “water tight” as possible, with no fluff or filler content. I pride myself on creating courses that people actually read through and use.

It’s 53 pages of actionable information that will get you dramatic results in increasing strength, muscle density, and muscle tone.

So what is this going to cost?

Get This For Less Than The Cost Of One Single Session With An Average Personal Trainer

I decided on the price of ONE single payment of $47.

This is slightly less than $50…which happens to be the typical rate with one hour spent with an average personal trainer. This is also the going rate of my Men’s, Women’s, and Advanced Cardio courses.

What you learn here “Smokes” – 1 hour even spent with the best personal trainer. 

This isn’t meant to be disrespectful to personal trainers AT ALL…Heck, it would take me at least 3-4 hours to run you through the nuances of this program and I wrote the course!


I’m genuinely excited by the results people are getting with this program.

…and I honestly think you will Dig It!

Click the Add to Cart Button below to place your secure order.


As soon as you order you will gain immediate access to the members area, where you will be able to immediately download the Visual Impact Frequency Training manual and watch Nate Miyaki’s videos.

You will also get lifetime free upgrades and additional bonus reports in the members area.

I can’t wait to hear about your results with this program!


PS: This also comes with my 60 day, no questions asked guarantee. If you don’t see results with Visual Impact Frequency Training within the first 60 days, I’ll give you 100% of your money back.

“What Others Are Saying” – Testimonials From A Small Group Of Beta Users

I sold this course to a small segment of my newsletter subscribers over 6 months ago. I sent them a survey 8 weeks after they began the program to address questions and to hear about their progress.

I have way too many testimonials to list on this page, but here are a few…

“As a martial arts instructor I always need to be in great shape. The VI Frequency Training is a fun workout that really works. I no longer have a small belly and the strength gains are incredible. Now I need to learn how to control my powers :-)”Brett S. Wing Tsun Kung Fu Instructor
“I was blown away that I could work out 5 days in a row and not be burned out while making measurable strength gains. I was already seeing results by week 2.”Josh M. Arlington, VA
“Lifting more weight and making more strength gains after 3 weeks on this program than previous 2+ years. I’m seeing the biggest difference in overall physique doing less cardio as well.”Jason S. Oakville, ON, Canada
“People noticed a significant change in my muscle density after the first week. They actually thought I was flexing. Four weeks in I look bigger than I was when I was 15 lbs heavier!”Phillip D. Milwaukee, WI
“I’ve been using this program a little over 2 months and my muscularity and overall look is more refined and solid than it has been in years. I’ve been training for over 14 years, these types of results are hard to get at my level of fitness. Definitely takes you to the next level.”Jeff K. Wichita, KS
“In 2 weeks I’ve added 15 lbs to my bench press. It’s changed the way I work out and actually makes me excited to work out again.”Mark W. Brooklyn, NY
“Love this course. Been doing it for the last 3-4 weeks and I feel I’m getting stronger every week. Which has shown in my lifts. I never felt I was progressing with 3 day split training and this course proves that. Top work Rusty!”David B. London. U.K.
“As with all of Rusty Moore’s products Visual impact Frequency Training is brilliantly written so even a complete beginner can understand and learn from.Very high value like the rest of his work!”Greig S. Wales. U.K.
“I have never been in this shape. I almost can see my abs for the first time. Weights are getting lighter every week it feels awesome.”Wilson T. Puerto Rico
“I’ve only been using VIFT for a month now and  my body is the most dense and defined it has ever been without the unnecessary bulk. On top of that my strength is through the roof!”Anthony L. Temecula, CA
“I have reduced my bulkier frame and maintained lean muscle with the use of low reps and cardio. The fact that I am also a qualified personal trainer and have used this style of approach has certainly changed how I will train clients in the future and think Rusty and this program are truly amazing!”Rory F. Hoston, TX
“I have been training for over 10 years and had my ups and downs with results. In just four weeks with this training I’m lifting more weight than I ever have previously (my bench press max is at 315 lbs). I’ve also received a ton of comments from guys at the gym about how I look more toned then before. Thanks Rusty for helping me switch things up for the better!”Phil W. Atlanta, GA
“After 3 weeks on this program, I have seen noticeable results in terms of muscle tone and definition, so I am impressed so far. I can’t wait to see what happens at the 8 week mark!”Michelangelo G. Grottaminarda, Italy
“I realized a 12 lbs. decrease in Body Mass (losing fat & gaining lean muscle), while increasing my lifts by 20% on average. At this rate I’ll have to buy new shirts!”Crue O. Bedford, TX
“I’ve hit personal bests on all the machines I use.  I’m mid 40’s and after 6 weeks with the program I am in the best physical shape of my life.  Thanks Rusty!”Jason M. Seattle, WA
“I gained muscle definition that I thought wasn’t possible to achieve, especially for my age and the amount of time I spend working out.”Mike M, Toronto, ON
“I have dropped 10 pounds of fat in the last 5 weeks using this program. My strength increase and muscle definition has been very noticeable. I can’t wait to see the results after week eight!”Jonathan F. Warner Robins, GA


rmooreVisual Impact Frequency Training