How to gain 34lbs of muscle by only working out 4 hours a month
Not many people know you can build a lot of muscle or lose a lot of fat if you just ignore all the popular information found in bodybuilding magazines… and you instead what has been proven to work SCIENTIFICALLY.
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.
You want to know the best part? He only worked out for 30 minutes, twice a week, for a TOTAL work out time in the gym of ONLY 4 hours. That’s it — just 4 hours!
If you’d like to get the same results for yourself in the next 28 days, then keep reading for the six steps that Tim Ferriss used to build his dream body!
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. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure 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 massive amounts of protein combined with low-GI (glycemic index) carbohydrates like quinoa… but… make sure to 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 build fat-free muscle tissue up to 100% before reaching a genetic set-point.
6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment — you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress.”
And that’s all there is to 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.”
You only need four hours of gym time over the next 28 days to build either 30 pounds of muscle… or… lose up to 30 pounds of fat! There’s no excuse for not getting in shape now — so it’s time to get to work!
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