A Month of Muscle

September 3, 2007

I am an ectomorph by the pure definition of the word. To put it simple it is hard as junk for me to put on weight, it always has been. In high school, I so badly wanted to be starring in the backfield on the football team, however due to my slim build and the fact that I could not put on weight no matter how hard I tried, I was doomed to the life of a split end.

Now as some of you may know, I can add muscle definition with the best of them , but when it comes to building muscle mass it has taken hard-ass work on my part for years and years to actually make good “gains” when building muscle mass.

So for that reason, I decided to test the the perceived notions of a typical workout and opted to drop the typical “so many sets, so many reps” routine. I used a workout regimen that had me in the gym for 2 days a week, 30 minutes a day . I focused on less time in the gym, but maximizing the time in there. For the 30 minutes occupied in the gym, I went only one set per exercise on 5-7 basic multi-joint exercises (i.e. squats, bench press, dips). The difference in going one set rather than 3-4 sets, was I went to failure on the one set, which conditioned my body to release testosterone causing growth. I did a slow cadence on both the upward and downward movements, causing a heck of a lot more resistance .Many people know of this as HIT(High Intensity Training) and it has both its followers and naysayers. The end results….

Being an individual who finds it hard to put on muscle mass,

August 1st(start date) to August 31st(finish date)

Weight- from 174 lbs to 186 lbs.

Chest – from 38 inches to 43 inches

Biceps – from 12.24 inches to 14.75 inches

I also went on a strict diet corresponding with this which was compiled entirely of meats(for pure protein), vegetables(mainly greens) , and lentils(mainly beans). I drank only water and unsweet tea, as well as a protein shake once a day. Aside from this no sugars were in taken aside from the one off day I allotted myself per week in which I allowed myself to consume any food I wanted for 24 hours. Now I’m not going to give away all my secrets on this, but you get the general idea of it.

12 lbs in one month. I gained more muscle in this one month depending on lower output with higher frequency(also allowing my muscles more time to grow) than in my previous 6 years combined. And a total of 4 gym hours contributed to more muscle gain than the previous 5 years(which accumulate roughly 520 gym hours) combined.

Less= more in this case even in the case of body building.

Thanks in advance to Tim Ferris for tipping me off on methods helping lead to this.

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