Most people don't realize that you can build a massive amount of muscle if you just forget everything you read in the bodybuilding magazines... and choose to follow what has been proven to work by science.
The best example is best-selling author Tim Ferriss (The Four Hour Work Week) because He was able to gain 34 pounds of lean muscle... and... lose 3 pounds of fat in just 28 days.
The best part? He only worked out for 30 minutes... two times per week... for a TOTAL work out time in the gym of ONLY 4 HOURS!
If you'd like to get the same results then keep reading for the six steps Tim Ferriss used to make this possible... and how you can get the very same results starting this month!
From his blog...
"1. Follow Arthur Jones' general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.
2. Follow a 5/5 cadence (5 seconds up, 5 seconds down) for every repetition to eliminate momentum and make sure there is a constant load.
3. Do no more than 4-7 multi-joint exercises (overhead press, Yates bent row, dips, incline machine benchpress, leg press, trap bar deadlift, etc.) and work out your entire body each time you're in the gym to get a maximal hormonal (testosterone, growth hormone + IGF-1) response.
4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.
5. Because your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point... you need to exercise less frequently as you increase strength and size.
6. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. So record every workout in detail, including date, time of day, order of exercises, reps, and weight. "
That's it!
Only six steps (or guidelines) that you need to follow to form your own "four hour body" workout so you can forge your dream body (whether that involves building muscle or burning fat!)
Tim also recommends using this exact same outline if your goal is to lose stubborn fat (without putting on size). Here is his comment from his blog:
"For the ladies not interested in adding size, if you follow a "slow-carb" diet (low-GI carbs) and reduce the rest periods to only 30 seconds between exercises, you can use this exact same workout to help lose 10-20 pounds of fat in the same short 28 days."
Now you have no excuse. You only need to workout for four hours next month and you can gain either 30 pounds of muscle... or... lose up to 30 pounds of fat! Get to work!
The best example is best-selling author Tim Ferriss (The Four Hour Work Week) because He was able to gain 34 pounds of lean muscle... and... lose 3 pounds of fat in just 28 days.
The best part? He only worked out for 30 minutes... two times per week... for a TOTAL work out time in the gym of ONLY 4 HOURS!
If you'd like to get the same results then keep reading for the six steps Tim Ferriss used to make this possible... and how you can get the very same results starting this month!
From his blog...
"1. Follow Arthur Jones' general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.
2. Follow a 5/5 cadence (5 seconds up, 5 seconds down) for every repetition to eliminate momentum and make sure there is a constant load.
3. Do no more than 4-7 multi-joint exercises (overhead press, Yates bent row, dips, incline machine benchpress, leg press, trap bar deadlift, etc.) and work out your entire body each time you're in the gym to get a maximal hormonal (testosterone, growth hormone + IGF-1) response.
4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.
5. Because your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point... you need to exercise less frequently as you increase strength and size.
6. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. So record every workout in detail, including date, time of day, order of exercises, reps, and weight. "
That's it!
Only six steps (or guidelines) that you need to follow to form your own "four hour body" workout so you can forge your dream body (whether that involves building muscle or burning fat!)
Tim also recommends using this exact same outline if your goal is to lose stubborn fat (without putting on size). Here is his comment from his blog:
"For the ladies not interested in adding size, if you follow a "slow-carb" diet (low-GI carbs) and reduce the rest periods to only 30 seconds between exercises, you can use this exact same workout to help lose 10-20 pounds of fat in the same short 28 days."
Now you have no excuse. You only need to workout for four hours next month and you can gain either 30 pounds of muscle... or... lose up to 30 pounds of fat! Get to work!
About the Author:
Fitness expert Caleb Lee knows a lot about building muscle. His website will teach you ways to build muscle fast.
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