Beachbody’s Body Beast vs Hammer & Chisel: Which is Better?

Sagi Kalev is Beachbody’s bodybuilding ace.

The coach is a two-time Mr. Israel victor and world-renowned bodybuilder identified for his corny Sagi-isms and no-nonsense routines.

He additionally created two of Beachbody On Demand’s hottest weightlifting packages.

Kalev single-handedly launched Physique Beast again in 2012 and later launched Hammer & Chisel in 2015 — a tag-team effort alongside coach Autumn Calabrese.

However between Physique Beast and Hammer & Chisel, which Sagi Kalev program is greatest?

What’s Physique Beast?

Body Beast is an intermediate 90-day “bro cut up” designed by Sagi Kalev to leverage reduce cycles (by means of Lean Beast) and maximize muscle mass (through Large Beast).

This 12-week aesthetic routine options 19 weightlifting-style exercises divided into three distinct classes and phases:

1. Construct (three weeks): Chest/Tris, Shoulders, Legs, & Again/Bis
2. Bulk (six weeks): Chest, Again, Legs, Shoulders, & Arms
3. Beast (three weeks): Abs, Abs Basic, Cardio, & Whole Physique

When constructing Physique Beast, Kalev mixed new-school and old-school coaching ways to create what he calls “Dynamic Set Coaching.” So which means no two Physique Beast exercises are the identical.

Some name for power units and large units, whereas others require supersets and circuits.

However irrespective of which exercise you’re trying, you’ll encounter conventional hypertrophy coaching rules: 3–4 units per train, 8+ reps per set, <1-minute relaxation, and compound actions.

Body Beast’s upbeat workouts sometimes final about 35 minutes, require little greater than dumbbells and a weight bench, and goal mass-building and definition.

The desk beneath lays out the “have to know” info surrounding Physique Beast:

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5 Advantages of Physique Beast

1. It abides by the ACSM’s hypertrophy-based coaching rules. If muscle mass is your prime coaching aim, Physique Beast is the higher of the 2. The ~3 units per train and ~8–12 reps per set align with the ACSM’s hypertrophy standards, and a 2009 study outlined 30–60 seconds of relaxation between units as “ideally suited” for progress hormone launch.
2. Kalev features a few Program Supplies “extras.” One of many greatest perks of Body Beast is that the Program Supplies part presents just a few bonuses. That consists of a Spotify playlist, easy-to-follow calendars, and a simplistic tally sheet for eating regimen monitoring.
3. There’s no scarcity of success tales. Beachbody customers flock to Physique Beast once they need to rework their physiques from head to toe. Though many touted success tales belong to unbiased Beachbody trainers, it’s nonetheless spectacular to drop 30–60 kilos in 90-ish days.
4. Body Beast requires minimal equipment. Physique Beast doesn’t require a flowery dwelling gymnasium set-up or perhaps a $10/month Planet Health membership. Kalev solely requires an adjustable dumbbell set and an adjustable weight bench, although a chin-up bar, resistance bands, and EZ curl bar couldn’t damage.
5. Cardio takes the backseat. The exercises will make you sweat greater than a nun in a strip membership. However other than the occasional Beast: Cardio session and high-intensity circuits, Physique Beast doesn’t require all that a lot cardio.

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4 Causes Towards Physique Beast

1. The ridiculous set variations don’t essentially trigger “muscle confusion.” Kalev’s Dynamic Set Coaching provides a contact of pleasure to Physique Beast’s generally repetitive weightlifting exercises. However there’s little evidence that pyramid units, drop units, and different set variations enhance coaching outcomes. After all, they do shorten and enliven exercises!
2. Kalev’s continuous chatter makes this system mute-worthy. Sagi Kalev demonstrates workouts nicely and can make you envious of his ripped physique. But, the fixed “bro discuss” and compelled conversations with the crew will make you cringe to the core.
3. It requires extra of a time dedication. Physique Beast exercises are sometimes about 5 minutes longer than Hammer & Chisel, which continues to be comparatively doable with a busy schedule. Nonetheless, some exercises prolong previous the 40 and 50-minute marks.
4. It’s not precisely ideally suited for newbies. Any little bit of resistance coaching will assist newbies construct mass. However compound-lift-focused routines like StrongLifts are higher for novices constructing foundational power and noob beneficial properties. Bro splits — just like the one in Physique Beast — are greatest for intermediates ready for isolation and unilateral coaching.

What’s Hammer & Chisel?

Hammer & Chisel is a 60-day intermediate coaching program starring Beachbody trainers Sagi Kalev and Autumn Calabrese.

The unique program alternates between Hammer (muscle, power, and energy) and Chisel (endurance and definition) exercises throughout six weekly classes.

After eight weeks, you have got a selection: observe the 30-day Hammer schedule to proceed constructing mass or select the month-long Chisel path to reveal the additional definition.

Hammer & Chisel strikes a stability between traditional weightlifting and different coaching kinds. This aesthetic-focused routine divides workouts into “rounds” and consists of coaching selection concentrating on:

• Stability
• Plyometrics
• Endurance
• Isometric coaching

These exercises normally final half-hour, require fundamental gymnasium gear (minus the machines), and experiment with selection (i.e., set depth, pyramid units, sluggish reps, ISO coaching).

Take a look at the desk beneath to study extra in regards to the Hammer & Chisel program.

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5 Advantages of Hammer & Chisel

1. Hammer & Chisel’s supplemental supplies are extra detailed than different BOD packages. Some Beachbody packages are ridiculously disorganized, however not Hammer & Chisel. The extremely detailed program and vitamin information, rep-logging sheet, and calendars make this Kalev & Calabrese brainchild easy to observe.
2. Every exercise delivers that “success” sensation. Although muscle soreness doesn’t point out exercise high quality, in keeping with a 2002 study, it’s unattainable to finish a brutal Hammer & Chisel exercise with out a sense of pleasure.
3. The 2-trainer method is a plus. Sagi Kalev’s quips — “Let’s get pumped!” — can turn into fairly exhausting and appear extra like an audition tape for Jersey Shore. The sporadic Autumn Calabrese cameos provides you with a much-needed break from the star.
4. It presents high-intensity coaching in a shorter stretch of time. Hammer & Chisel is a a lot better choice if you wish to squeeze a high-intensity coaching session into about half-hour a day. In half an hour, you possibly can improve your muscle mass and power whereas additionally assembly the CDC’s recommendation for 150 minutes of reasonable cardio per week.
5. There’s loads of coaching selection. There’s extra to an aesthetic and athletic physique than lean mass. Hammer & Chisel will assist you sculpt a Greek God physique by means of extra than simply traditional weightlifting, including twists like stability, endurance, and core.

4 Causes Towards Hammer & Chisel

1. A number of the coaching rules appear randomly spliced collectively. The combo of pyramid units, quick and sluggish reps, and isometric coaching retains Hammer & Chisel exercises thrilling. However Kalev presents little or no clarification for the random but stylish assortment of workouts, set varieties, and rep ranges.
2. Virtually each exercise is a difficult, full-body exercise. Hammer & Chisel is technically a full-body exercise six straight days every week. Though the depth could also be subdued in comparison with a cut up routine, most specialists advocate 48–72 hours of rest earlier than concentrating on that muscle group once more (for max efficiency).
3. Leg coaching is simply too excessive, whereas arm work is sort of non-existent. Kalev’s program options extra leg coaching than the standard aesthetic routine, certainly one of its sturdy fits. However Hammer & Chisel’s leg coaching is each day and concerningly intense. In the meantime, the triceps and biceps get virtually no consideration.
4. There’s cardio, and plenty of it (‘nuff mentioned). Most glad customers finish this system with a extra aesthetic physique that includes extra muscle mass and definition and fewer fats. Moderately than heavy lifting six days every week, there’s a load of cardio in virtually each exercise.

Physique Beast vs Hammer & Chisel Conclusion

Each Physique Beast and Hammer & Chisel require six weekly exercises, prioritize a leaner look, have semi-reasonable exercise lengths (30–35 minutes), and produce a way of selection.

However Physique Beast will virtually at all times be a better option than Hammer & Chisel, particularly in case you’re a newbie or intermediate seeking to sculpt a extra aesthetic physique.

We advocate Physique Beast in case you …

• Have restricted entry to health gear.
• Get pleasure from hypertrophy-focused resistance coaching.
• Dislike routines that infuse cardio.
• Beforehand accomplished a beginner power and mass-building routine, like StrongLifts.

In any other case, Hammer & Chisel may very well be a greater choice in case you …

• Can’t tolerate one other 60–90 days with Sagi Kalev alone.
• Wish to construct an all-around aesthetic physique with loads of lean mass and low fats.
• Don’t have a lot time in your schedule to coach.
• Would quite observe a program with selection, not merely weightlifting.

In the event you’re a day-one beginner seeking to merely “get in form” with Beachbody, 10 Rounds by Joel Freeman can be a greater program to match your targets and expertise stage.