MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Hugh Jackman Showed Off His Abs During a Shirtless New Years Polar Bear Plunge

Hugh Jackman Showed Off His Abs During a Shirtless New Years Polar Bear Plunge

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Here's How To Out-Train A Full Day Of Sitting

Here's How To Out-Train A Full Day Of Sitting

How To Conduct An At-Home Heart Health Test

How To Conduct An At-Home Heart Health Test

{headline}

{headline}

These Are The Worst Training Mistakes You Can Make, According To Bodybuilders

These Are The Worst Training Mistakes You Can Make, According To Bodybuilders

How Surf God John John Florence Rehabbed His ACL In Record Time

How Surf God John John Florence Rehabbed His ACL In Record Time

This Guy Trained Like Chris Hemsworth For 90 Days, And His Results Were Insane

This Guy Trained Like Chris Hemsworth For 90 Days, And His Results Were Insane

{headline}

{headline}

8 Rules Of Muscle-Building, According To A Bodybuilder

8 Rules Of Muscle-Building, According To A Bodybuilder

Mike Tyson Just Announced His First Opponent

Mike Tyson Just Announced His First Opponent

Lewis Hamilton On The Physical and Mental Pressure To Stay Fit

Lewis Hamilton On The Physical and Mental Pressure To Stay Fit

Can You Finish This 220-Rep CrossFit Workout?

Can You Finish This 220-Rep CrossFit Workout?

LeBron James Breaks Down His Core-Busting Workout

LeBron James Breaks Down His Core-Busting Workout

A Kickboxer Just Broke The World Record For Most Punches Thrown In A Minute

A Kickboxer Just Broke The World Record For Most Punches Thrown In A Minute

Daniel Ricciardo's 'Reaction Training' Is A Total Game-Changer

Daniel Ricciardo's 'Reaction Training' Is A Total Game-Changer

  1. Home
  2. Fitness

The Training System Guy Sebastian Followed For THIS Stunning Transformation

This genius system eliminates fat while building mass at the same time - by Daniel Williams
  • 28 Aug 2017
The Training System Guy Sebastian Followed For THIS Stunning Transformation
Jason Ierace

Prior to his Men's Health transformation, Guy Sebastian was no stranger to the gym. Ever since his 20s, the singer had been hitting the iron, but his previous forays into the gym had lacked purpose.

“There was never a plan,” he says. “It was just as heavy as you can and no form.”

RELATED: the nutrition plan Guy Sebastian followed to unveil his eight-week six-pack

Which is anathema to how Transformation Coach Chief Brabon operates.

Central to Sebastian’s transformation was a system devised by Brabon called DARC: Dynamic Aerobic Resistance Conditioning, which involves pairing weights moves with high-intensity cardio exercises. In effect, you’re lighting up a muscle group and targeting body fat in the one brutal superset.

“If you’re looking to increase lean muscle mass while reducing body fat, there is no better method,” says Chief. While some would argue that’s a physiologically impossible combination to achieve, Chief is adamant that it is absolutely possible, provided you get your training and nutrition spot on.

In fact, he says, it’s his experience that over a period of eight weeks a very overweight man could use DARC to gain up to 6kg of muscle while shedding 20kg of fat. Sebastian had no need to hit numbers like that. He aimed simply to unveil a moderately beefed-up frame by stripping away a layer of blubber.

Chief told him the task would require five 45-minute sessions a week, which sounded onerous, even fanciful, to Sebastian, who’d never done more than three. As it turned out, he usually did six. Sometimes seven.

MH
Jason Ierace

How does DARC work in practice? Check out the back-focussed workout Brabon had Sebastian punching out each week...

DIRECTIONS

Move directly from the resistance exercise into the aerobic one. That’s one round. Do four rounds of each supersets. When handling weights, emphasise strict form over load. Minimise rest between rounds. Your rep range for the weights moves is 8-12. For the aerobic parts, do two minutes of activity, fluctuating between 20 seconds at moderate intensity and 10 seconds at full tilt. Don’t forget the finisher at the end of the workout.

WORKOUT

Resistance exercise: CHIN-UP

Jump up and grab the bar with an underhand grip. Body straight, pull yourself up until your chin clears the bar. Lower under control. Can’t do the 10-12 reps? Use a band or a spotter for help.

Aerobic exercise: JUMP ROPE

Make like Rocky in Rocky III.

Resistance exercise: BARBELL ROW

Grab a barbell and bend forward from your hips, keeping your back neutral. With your arms at a dead hang, row the bar up to your upper abs, squeeze your lats and lower.

Aerobic exercise: RUN/SPRINT ON THE SPOT

Be sure to pump your arms, too. 

Resistance exercise: BACK EXTENSION

Lie prone, arms out in front. Lift your arms and legs off the floor and hold that Superman pose for 10-15 seconds.

Aerobic exercise: MEDICINE-BALL SLAM

Grab a ball of challenging weight. Take a wide stance and lift it above your head, now drive it hard into the ground. Retrieve and repeat.

Finisher: JUMP SPLIT SQUAT

Step forward with your right foot and lower into a lunge position. Jump up explosively, switching leg positions in midair. Go for 10 seconds, rest for five. Do that 10 times.

For more on Sebastian's transformation, including a sample day's eating and the remaining workouts Sebastian employed to shred fat while building lean mass, grab the September issue of Men's Health magazine

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Hugh Jackman Showed Off His Abs During a Shirtless New Years Polar Bear Plunge

Hugh Jackman Showed Off His Abs During a Shirtless New Years Polar Bear Plunge

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Here's How To Out-Train A Full Day Of Sitting

Here's How To Out-Train A Full Day Of Sitting

How To Conduct An At-Home Heart Health Test

How To Conduct An At-Home Heart Health Test

{headline}

{headline}

These Are The Worst Training Mistakes You Can Make, According To Bodybuilders

These Are The Worst Training Mistakes You Can Make, According To Bodybuilders

How Surf God John John Florence Rehabbed His ACL In Record Time

How Surf God John John Florence Rehabbed His ACL In Record Time

This Guy Trained Like Chris Hemsworth For 90 Days, And His Results Were Insane

This Guy Trained Like Chris Hemsworth For 90 Days, And His Results Were Insane

{headline}

{headline}

8 Rules Of Muscle-Building, According To A Bodybuilder

8 Rules Of Muscle-Building, According To A Bodybuilder

Mike Tyson Just Announced His First Opponent

Mike Tyson Just Announced His First Opponent

Lewis Hamilton On The Physical and Mental Pressure To Stay Fit

Lewis Hamilton On The Physical and Mental Pressure To Stay Fit

Can You Finish This 220-Rep CrossFit Workout?

Can You Finish This 220-Rep CrossFit Workout?

LeBron James Breaks Down His Core-Busting Workout

LeBron James Breaks Down His Core-Busting Workout

A Kickboxer Just Broke The World Record For Most Punches Thrown In A Minute

A Kickboxer Just Broke The World Record For Most Punches Thrown In A Minute

Daniel Ricciardo's 'Reaction Training' Is A Total Game-Changer

Daniel Ricciardo's 'Reaction Training' Is A Total Game-Changer

MensHealth
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-6 Issues just $36.99

Shop This Offer
Subscribe Now