The Colorado Experiment- Muscle Building Strategy

Colorado Experiment (p. 194)

The subject gained 63 lbs of muscle and lost 18 lbs of fat in 28 days.

Methods

  1. One set of each
  2. Frequent eccentric sets
  3. Supersets to prefatigue (eg. leg extension) then failure (eg. Squats)
  4. Train 3 x per week
  5. No rest between except where indicated
  6. Eat 6-8 times per day

Workout

  1. Leg Press x 20
  2. Leg extension x 20
  3. Squat x 13
  4. Leg curl x 12
  5. Weighted one-leg calf raise (40 lbs) x 15 then 2 min rest
  6. Pullover x 11
  7. Behind-neck lat isolation x 10
  8. Row machine x 10
  9. Behind-neck lat pull-downs x 10 then 2 min rest

10.  Dumbbell lateral raise x 9

11.  Shoulder press x 10

12.  Biceps curl x 8

13.  Chin-ups x 12

14.  Triceps extension x 9

15.  Parallel dip x 22


From Geek to Freak- Muscle Building Strategy

Geek to Freak (p. 189)

The subject gained 34 lbs of muscle and lost 3 lbs of fat (started at 17% fat)

Supplements

Morning: NO-Xplode 2 scoops, Slo-Niacn 500mg

Meals: ChromeMate 200mg, ALA 200mg

Pre-Workou: BodyQUICK 2 caps

Post-Workout: Micellar casein 30g

Prior ro bed: Policosanol 23 mg, ChromeMate 200mcg, ALA 200mg, Slo-Niacin (500mg)

Methods

  1. One set to failure, 80-120 secs total time under tension, 3 mins rest between exercises
  2. 5/5 rep cadence
  3. 2-10 exercises
  4. Increase recovery time along with size

Exercises

  1. Pullover + bent-over row superset
  2. Shoulder-width leg press
  3. Pec-dec + weighted dips superset
  4. Leg curl
  5. Reverse thick-bar curl
  6. Seated calf-raises
  7. Manual neck resistance
  8. Machine crunches



Cheat Day or Binge Day

Cheat Day AKA Binge Day (p.117 The 4-Hour Body)

  1. Binge on anything and everything in any quantity one day per week in order to activate the thyroid
  2. Ensure the first meal of the day is NOT a binge meal. Make it high in protein.
  3. Drink grapefruit juice before the first junk meal and have coffee with it.
  4. Use PAGG supplements
  5. Drink lime or lemon juice
  6. Exercise for 60 seconds a few minutes before eating and 90 minutes afterward – air squats, wall presses, chest pulls. Your therabands come in very handy here. Keep a set in your hand bag, car or office.


4-Hour Body Tips-

Keep a list of your cravings during the other days and consume on cheat days. This makes this easier to stick to the diet.

If you slip up during the week and eat something that you shouldn’t, use the above principles 2-6 for damage control.

Eat foods high nutrients on cheat day. This is the perfect day to eat that fresh fruit that you have been craving all week!


Abs and Ass Workouts

Abs and Ass Workouts (4-Hour Body)

Tim Ferriss Abs

Day 1 (Mon):

High-rep kettlebell – 75 rep minimum

Slow myotatic crunch – max weight x 10-15 slow reps

Day 2 (Wed):                  1. Isolateral dumbbell incline bench press

2. Bent-over rows with EZ bar (palms up)

(Alternate these to a total of 3 sets x 5 reps)

3. Reverse drag curls

Day 3 (Fri):                  High-rep kettlebell  – 75-rep minimum

Slow myotatic crunch – max weight x 10-15 slow reps

Single arm kettlebell swings – 25 rep minimum

Extended Ass (p.177) 10 reps using 13-RM weight x 2-4 sets

Workout A:

  1. Heavy dumbbell front squat to press
  2. One-arm, on-leg DB row
  3. Walking lunges with sprinter knee raise
  4. Wide-grip pushups
  5. Two-arm kettlebell swings x 20-25

Workout B:

  1. One-leg Romanian deadlift x 10-12 each side
  2. Chin-ups x 10
  3. One-leg hamstring curls on Swiss ball x 6-12 each leg
  4. Plank for abs x 30-90 secs front and each side
  5. Reverse hyper x 15-25

Six-Minute Abs (p. 183)

Body fat 12% or less

  1. Myotatic Crunch
  2. Cat Vomit exercise

Best Abs Exercises by EMG (p. 188)

  1. Bicycle crunch
  2. Captains chair
  3. Exercise bal
  4. Vertical leg crunch

Effortless Superhuman Torture Twist (p. 403)

Set yourself perpendicular on a bench. Hold feet under a pole, remaining parallel to the ground for each set. Start with 3 sets x 3 reps x 3 secs each side. Rest 30 sec between sets.


OCCAM Workout

Occam Workout (p.207)

Methods

1 set each, failing at seven or more reps @ 5/5 cadence

5 min between exercises

Workout A: Free Weight Option

  1. Bent-over row with EZ bar or barbell x 7 (5/5 cadence)
  2. Shoulder-width barbell overhead press x 7 (5/5 cadence)
  3. Myotatic Crunch
  4. Cat Vomit

Workout B: Free weight option

  1. Incline bench press with shoulder-width grip x 7 (5/5 cadence)
  2. Squat x 10 (5/5 cadence)
  3. Kettlebell swings
  4. Stationary bike 3 mins

Workout A: Machine Option

  1. Close-grip supinated pull-down x 7 (5/5 cadence)
  2. Machine shoulder press x 7 (5/5 cadence)
  3. Myotatic Crunch
  4. Cat Vomit

Workout B: Machine Option

  1. Incline or decline bench press x 7 (5/5 cadence)
  2. Leg press x 10 (5/5 cadence)
  3. Kettlebell swings
  4. Stationary bike x 3 mins @ 85+ rpm

Starting Weights (p. 221)

Sets of 5 reps, fast/2 cadence, 1 min between reps.

If you can lift more, add 10 lbs or 10% and attempt again after 1 min rest. Repeat until you complete fewer than 5 reps.

After you fail to complete 5 reps, calculate 70% of last full 5-rep set.

Take a 3 min rest then perform a 5/5 cadence set-to-failure using this weight. This is your starting point.