guy claims he gained 34lbs in 4 weeks.

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    guy claims he gained 34lbs in 4 weeks.


    Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks 725 Comments
    Written by Tim Ferriss Topics: Physical Performance, The 4-Hour Body

    After holding off for nearly two years, I’m posting this because too many people have asked for it. The lasses should read it, too, as the same principles can be applied to bodyfat loss.
    I weighed 152 lbs. for four years of high school, and after training in tango in Buenos Aires in 2005, that had withered to 146 lbs. Upon returning to the US, I performed an exhaustive analysis of muscular hypertrophy (growth) research and exercise protocols, ignoring what was popular to examine the hard science. The end result? I gained 34 lbs. of muscle, while losing 3 lbs. of fat, in 28 days.
    Before and after measurements, including underwater hydrostatic weighings, were taken by Dr. Peggy Plato at the Human Performance Laboratory at the San Jose State University, and I had blood tests taken on September 30 and October 20. Though this ridiculous experiment might seem unhealthy, I also dropped my total cholesterol count from 222 to 147 without the use of statins. No joke.
    Here are a few comparative shots. Oh, and I forgot to mention, all of this was done with two 30-minute workouts per week, for a total of 4 HOURS of gym time:



    How did I do it?
    First, some select stats on the 4-week change (9/21-10/23):
    Bodyfat %- 16.72 to 12.23
    Suit Size- 40 short to 44 regular (measured at Brooks Brothers at Santana Row in San Jose by a professional tailor)
    Neck- 15.8″ to 18″
    Chest- 37.5″ to 43″
    Shoulders- 43″ to 52″
    Thigh- 21.5″ to 25.5″
    Calf- 13.5″ to 14.9″
    Upper Arm- 12″ to 14.6
    Forearm- 10.8″ to 12″
    Waist- 29.5″ to 33.1″
    Hips (Ass at widest)- 34″ to 38.23″
    Here are the six basic principles that made it happen:
    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. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load.
    3. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response.
    4. Eat enormous quantities of protein (much like my current fat-loss diet) with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.
    5. Exercise less frequently as you increase strength and size, as 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.
    6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments.
    For the ladies not interested in becoming the Hulk, if you follow a “slow-carb” diet and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span.
    Once again, questioning assumptions leads to the conclusion: less is more. Detox from TV twice a week and put in your 4 hours a month!
    deadlift or DONT lift

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    interesting right? i train like this in certain ways. for instance i take long breaks between sets, reps are slow and controlled up and down. basic compound movements. however, i dont think i could train legs AND back and then have energy left for everything else in the same workout. that would put me on the ground. so what do you guys think of this? comments?
    deadlift or DONT lift
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    Starting from 147, this guy was more than likely experiencing a very heightened amount of "newbie" gains. The fact that he put in such precision and intensity, and apparently focused his nutrition and life around his progress furthered his gains.
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    Very interesting. I was wanting to try a full body workout. Two times a week sounds fantastic, especially with school and work.

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