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Table of Contents
IS THIS NECESSARY? ! WHY DO YOU SAY "NEW" MUSCLE?! WHERE ARE ALL THE SCIENTIFIC SOURCES IN YOUR MANUAL?! WHAT YOU'LL FIND IN THIS MANUAL !
6 7 8 9
The Work Outs!
INTRODUCTION! HOW MUSCLES GROW! HOW TO ABSOLUTELY EXHAUST A MUSCLE! THE PLAN I FOLLOWED! WEEKS 1-8: ! HOW THE WORKOUTS WORK!
10 10 11 13 13 14
DO I NEED TO FOLLOW YOUR EXACT EXERCISE SELECTION? ! 15 I DON'T KNOW HOW TO PERFORM SOME OF THE EXERCISES YOU LISTED!! 15
INTRODUCTION! HOW TO EAT ! SUPPLEMENTS!
16 16 17
WHAT FOODS TO EAT ! HOW MUCH TO EAT ! ONE CARB MEAL EVERY FOUR OR FIVE DAYS ! NOTES !
18 19 23 23
HOW MUCH SLEEP DO I NEED?! BUT THAT'S NOT ALL ! THE MOST IMPORTANT PART OF ALL...!
26 27 27
Mentally Preparing Yourself!
AN EXPERIMENT FOR YOU! PICTURE YOURSELF LIFTING THE WEIGHTS ! WHAT THIS DOES!
28 29 29
Cardio and Keeping Fat Gain To A Minimum!
WALK TO LOSE WEIGHT! HOW TO WALK TO LOSE WEIGHT ! YOU'LL FEEL THE DIFFERENCE!
31 32 33
Warm-ups! Miscellaneous Ideas!
WORKOUT PARTNER! DON'T FORGET TO REST AFTERWARD!
What To Do Afterward!
Your Diet After The 8 Weeks!
AFTER THE 8 WEEKS! AND THEN MAINTAIN YOUR DIET!
Exercise After The 8 Weeks!
Overview of the Plan! Conclusion! Exercise Glossary!
BACK WIDTH! BACK THICKNESS! BICEPS! CALVES! CHEST! FOREARMS ! HAMSTRINGS ! SHOULDERS! TRICEPS! QUADS!
46 47 48
48 48 48 48 49 49 49 49 49 49
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two focused. I decided I needed some change in my life. for the majority of people. and left to travel the world and accomplish big. he simply did light . The famous Steve Reeves -.Introduction In August of 2008. impressive physiques of all time -.remarked that. The rest of the year. The ﬁrst stop in my travels was Panama. all-out eight week sessions of bodybuilding is all we need each year. during his career as a muscled Hollywood actor. And after eight weeks. I quit my job. This way. IS THIS NECESSARY? My philosophy on bodybuilding has changed drastically because of my experiments in Panama. sold my stuff.who had one of the most proportioned. I had spent months before my trip researching the best methods to build muscle quickly and efﬁciently. I could travel for months afterward without having to worry about bodybuilding goals. I knew it could be done. focused goals in my life. he would only work out heavily roughly three months out of the year. My goal: work my ass off and pile more muscle on my body than I had ever done before. I can proudly say I accomplished my goal. I ﬁrmly believe that.
I'm sure you've heard about bodybuilders that didn't work out for years. WHY DO YOU SAY "NEW" MUSCLE? There are a lot of books and guides out on the market that advertise putting on 20 or 30 or more pounds of muscle in only eight weeks. lost their muscle. In fact. and have had no trouble maintaining it in the months after. What these marketers don't tell you is that these gains -. . got out of shape. and suddenly had a huge comeback in just a short period of time (think Arnold in the late Terminator movies). Again: muscle memory in action. is the term used for muscle that you once had.work to maintain his frame. it's amazing what you can accomplish with your physique in only eight weeks. simply put. and suddenly piled 20 pounds of muscle back on in a month. I was able to put a little more than 10 pounds of new muscle on my frame. They were able to put all this muscle back on because of muscle memory.if at all true -. that your body doesn't struggle to put back on after a long period of inactivity.are from something called "muscle memory." Muscle memory. When you truly put your mind to it. some of the most "shocking" posts on online Bodybuilding Forums are the ones by guys who say they didn't work out for a long time. He was also a big fan of what he called "power walking" to stay in shape.
The latter is much. But what I ﬁnd is that too many lifters follow what is touted as the "latest scientiﬁc study" on muscle building. I'm now sharing my experience with you. . I value completely what science gives us. For that reason. WHERE ARE ALL THE SCIENTIFIC SOURCES IN YOUR MANUAL? The majority of lifters rely too much on "scientiﬁc ﬁndings. and don't understand what went wrong. I'd rather tout what actually worked for me. and it has deﬁnitely helped the bodybuilding scene. as you may already know. I don't cite any scientiﬁc studies in this manual." and not enough on real world results and experience. and not what an out-of-shape scientist found in lab experiments." Now it's our job to experiment and found out what works best.That's not to say that lots of hard work and dedication isn't involved in putting that muscle back on. My experience has shown me what works and what doesn't. much harder. Science has provided us the basis for what constitutes "hard work" and "smart eating. It boils down to simply hard work and smart eating. Building muscle doesn't have to be a science. don't gain much or any muscle. and aren't building new muscle. these guys are simply getting back into shape. But.
Consider it a gloriﬁed case study. . This is simply what I did to pile on lots of muscle in an eight week time span. for the ﬁrst time in my life. I will present lots of ideas in this book that you've likely never heard before. or heard before and never paid attention to. but now understand. The tips I lay out in this manual are what helped me actually put on real muscle in a short amount of time. Use it as a guideline for your own plan. I can guarantee there is information in here that you won't ﬁnd anywhere else. I've been lifting weights for several years and always had very slow progress. or maybe heard in one form or another.WHAT YOU'LL FIND IN THIS MANUAL This is not made to be an all-inclusive bodybuilding guide.
What I'm getting at is that a 1-minute set of upright rows done for 12 grueling. HOW MUSCLES GROW Most people already know how muscles grow. screaming reps could end up giving you more value than 20 or 30 minutes of various back exercises done at the moderate tempo most people opt for. In fact. the better results you'll get. Again.The Work Outs INTRODUCTION Most people overcomplicate their workouts. and push yourself to the limit. But what if you took the level of intensity from your exhausting 12rep set. Not much else. and then applied it to 20 or 30 minutes worth of exercise? You'll grow more than you've ever grown in your life. most trainers overcomplicate their workouts. If you exert yourself. all your results come down to hard work. However. you'll grow a lot. here's a very quick. The simple fact of the matter is this: the harder you work in the shorter amount of time. . non-scientiﬁc breakdown for you.
is concentric motion. they develop little micro-tears. When you do a bicep curl. the portion where you raise the barbell up is the concentric portion. HOW TO ABSOLUTELY EXHAUST A MUSCLE There are really three stages in a lift that you can take advantage of to exhaust a muscle group. This is where you hold a weight in place while contracting your muscles. with proper nutrition. The second stage -. that is the eccentric portion of a lift. the "lifting up" portion of the exercise.Every time you use your muscles. When you lower the barbell back down in your bicep curl.is eccentric motion. or an eccentric lift. This is the "negative" portion of a lift. It's most effective in the middle . Most people simply drop the weight back down.and most common -. This is a huge mistake. Eventually. using momentum from gravity. "Concentric" simply means shortening a muscle on the lift.with weight and tension -. to be able to handle bigger loads in the future.the more you'll "damage" your muscles. those micro-tears heal themselves. The third stage is static holds.and most forgotten -. and the bigger they'll re-grow. Most people focus only on one. or a concentric lift. or in other words. and completely ignore the muscle's function. The ﬁrst stage -. they'll actually grow bigger. The more you load your muscles -. When your muscles rebuild.
simply lower the weight back down as slowly as possible.if you were to exhaust all three stages listed above.and in less time -. In other words. These three stages were listed in order. once you're unable to do any more concentric lifts. slow. and then the static portion will become completely exhausted. will exhaust the eccentric portion.range of an exercise -. then after a few reps.until you can't do any more. I'm talking spending at least 5 seconds lowering the weight back down to its starting position. Think about how much more of a work-out you can get in -. I highly recommend doing the concentric portion of a lift as fast as possible -.this seems to provide the most "bang for the buck" than lifting slowly. Then do some eccentric detractions -slow. Most people only take a half-hearted attempt at exhausting their muscles through the concentric portion of a lift. You likely already know how to exhaust your muscles through concentric lifts. and once you're unable to do any more eccentric lifts. Once you can't do any more concentric lifts. you'll still be able to do static holds. When doing any lift. cheat a little bit to get the weight to its "peak" contraction.the midpoint between a full concentric contraction. you will ﬁrst exhaust the concentric portion. . and a full eccentric detraction. you'll still be able to do eccentric lifts. To exhaust the eccentric portion. slow -.
Once that's done.5. tired muscle after this.3. This should all be done in a row with no rest in-between. simply hold the weight in place for as many seconds as you can. so I followed a fairly evenly-split full body workout. WEEKS 1-8: Weeks 1. You will have a sore. THE PLAN I FOLLOWED I wanted to pile on as much muscle as possible all over my body.6.8: Monday Incline curl Reverse barbell curl Wednesday Incline neck press Arnold press Friday Preacher curl Zottman curls .4.7: Monday Neck press (widegrip bench press) Military press Close grip bench Pull-ups Barbell rowing Wednesday Front squat Deadlift Gironda Perfect Curl Barbell wrist curl Friday Wide grip dips Side laterals Skull crushers Lat pull-down (front) Calves (any exercise) Chest-supported incline shrug Weeks 2.
If I could only get out 3 reps. My goal was to absolutely exhaust a speciﬁc muscle group in the shortest amount of time possible. Using the techniques described above (concentric. . that was ﬁne as well.Monday Leg press Leg curls Wednesday Rope pull-down Lat pull-down (back) Friday Back squat Deadlifts Calves (any exercise) Calves (any exercise) T-bar row HOW THE WORKOUTS WORK Every exercise. static). I just went again until I could get no more reps out. This was done by almost hyperventilating -bending over and breathing extremely deeply. Then I followed the same 15second breathing technique. Then I performed between 4 and 6 more reps -. and will make you much stronger for the next portion. This is a very important step. eccentric. aside from maybe a small warm-up set or two if I needed it. I was absolutely unable to do any more reps. was done for only one long set.basically until failure again. Once the ﬁrst 8 or 12 reps were done. I took about 15 seconds to ﬁll my body with oxygen. using enough weight that by the end. I would perform ﬁrst a set of reps between 8 and 12.
Finally. I got out as many reps as I could. I DON'T KNOW HOW TO PERFORM SOME OF THE EXERCISES YOU LISTED! Every exercise I've recommended is possible to ﬁnd quickly and easily through a Google search. DO I NEED TO FOLLOW YOUR EXACT EXERCISE SELECTION? No. This was typically around 3. I rested for upwards of 3 or more minutes -. but sometimes I could push myself to more. See the Exercise Glossary at the end of this manuel for quick and easy links. go ahead and follow it. But if you've got a better exercise selection. Simply use the guidelines I give out above to maximize your reps and sets and you'll see amazing results. brief. And that's it for each exercise. I highly recommend the workout I did because it's very effective. Between exercises.until I was ready to tackle and destroy the next body part. . Each exercise should last about 3 or 4 minutes total. not at all. and will slaughter your muscles. which will provide better instructions than I can.
I agree completely. anabolic foods and only half-ass your workouts and still get some results. but without the right nutrition. With these two. Of course. HOW TO EAT The absolute most anabolic. (As a side note: when my program was over. great "Iron Guru" Vince Gironda used to always say that bodybuilding is 85% nutrition. It's simply been proven that testosterone and other growth-inducing hormones are created ideally with a combination of lots of fat and protein. But you could also eat lots of great. I actually lost weight and . the ideal is to have killer workouts combined with great nutrition.Diet INTRODUCTION The late. You can work yourself to the bone in the gym. hormone-ﬁlled environment you can create in your body is with a combination of fats and proteins. your body simply will not recover correctly. and will likely only make you pack on a couple extra pounds of fat. Adding carbohydrates into the mix is entirely unnecessary. I actually ate almost exclusively only carbs for about four weeks. you'll have unbelievable results. I am not against eating carbs.
I am not anti-carb.the rest of the weeks simply built off of that initial calculation. but it's not necessary at all -. and then naturally added more protein-rich foods into my diet as the weeks went on. was a rough amount of protein in grams. nutritious. beneﬁcial foods are whole foods. Supplements are absolutely unnecessary if you get enough nutrition from whole foods. and got the rest of my fats naturally through the foods I ate to reach that protein goal. with a body-weight of 165 pounds. I aimed for roughly 1. it would likely make the process of piling on muscle much. I am a ﬁrm believer that the most anabolic.you need to eat the whole egg.5x my body-weight (in pounds) in protein in the ﬁrst week. This experiment only reafﬁrmed that belief for me. What I aimed for. as I labored over every calorie in every gram of food. instead.retained all my muscle.) I did not count calories. (This started me off at 250 grams of protein a day.) Thus the only time I really “calculated” my protein intake was in the ﬁrst week -. fats and proteins provided the best results. This may seem counter-intuitive to many people. SUPPLEMENTS I did not touch a single supplement in this experiment.in fact. but for this experiment and for putting on pure muscle. . Drinking a protein shake with olive oil added to it will not compare to the anabolic beneﬁt you get from the fat and protein from a slab of beef. Egg whites will do almost nothing for your body -. much slower.
The only supplement I recommend while on this diet is ﬁsh oil. yogurt. You should aim for between 15 and 20 grams of ﬁsh oil a day. Beef. How can it get much better than that?) Beef is also the most anabolic of all meat sources. Eggs are like natural steroids for your body. and lots of vegetables. I recommend using a liquid source. . tops. (For those of you who are shocked by my "high" recommendation -. will give your body little to no beneﬁt. If you were told to eat protein from eggs to help your muscles grow fast. I don't consider this a "supplement" but rather an additional food source. but I only had capsules available to me. "Secondary" items -. feel free to stick them into your diet.only 5 or 6 grams of ﬁsh oil a day. as long as they don't add too many calories. If you've got other favorite foods. would you think just eating 1 egg a day would satisfy the recommendation?) WHAT FOODS TO EAT My primary two foods were very simple. Keep them to a minimum. However. and also very inexpensive. Eggs. ground ﬂax seeds.used in conjunction with the eggs and beef -were heavy cream. (You're literally eating little chicken fetuses.
but with unsweetened cocoa added and made in shake form in a blender. If most people saw how I was eating.HOW MUCH TO EAT I ate a lot.) If you really want to grow in a short period of time. and an orange on the side. My cholesterol levels have been tested as very low. Here's what my daily diet looked: Week 1: Meal 1: Six eggs Three tablespoons heavy cream 1 banana cut up into eggs Two tablespoons ﬂax seeds Post-workout: Same as meal 1. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. . I never had any health issues and remained completely healthy throughout. (The truth is. they'd expect me to have a heart attack by the ﬁrst night. I suggest eating how I was eating.
Meal 4: Four eggs Two tablespoons heavy cream Two tablespoons ﬂax seeds Three ﬁsh oil capsules with each meal. but with unsweetened cocoa added and made in shake form in a blender. Meal 4: Six eggs Three tablespoons heavy cream Three tablespoons ﬂax seeds . Weeks 2 and 3: Meal 1: Eight eggs Four tablespoons heavy cream 1 banana cut up into eggs Three tablespoons ﬂax seeds Post-workout: Same as meal 1. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. and an orange on the side.
but with unsweetened cocoa added and made in shake form in a blender. Meal 4: Same as meal 2. Meal 5: Six eggs Three tablespoons heavy cream Three tablespoons ﬂax seeds Four ﬁsh oil capsules with each meal.Four ﬁsh oil capsules with each meal. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. and an orange on the side. and 6: Meal 1: Ten eggs Four tablespoons heavy cream 1 banana cut up into eggs Four tablespoons ﬂax seeds Post-workout: Same as meal 1. 5. Weeks 4. .
Meal 5: Twelve eggs Four tablespoons heavy cream Four tablespoons ﬂax seeds Four ﬁsh oil capsules with each meal. Meal 4: Same as meal 2.Weeks 7 and 8: Meal 1: Twelve eggs Six tablespoons heavy cream 1 banana cut up into eggs Four tablespoons ﬂax seeds Post-workout: Same as meal 1. but with unsweetened cocoa added and made in shake form in a blender. and an orange on the side. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. .
one carb-heavy meal seemed to make my body very happy. I can't quite explain it. and chicken. It was an added source of calories. I would have one small pastry with my meal as well. I was eating 36 eggs a day in the ﬁnal two weeks. I ate the carb meal along with the rest of the day's meals. This will not only reﬁll glycogen stores in your muscle. NOTES Yes. Some days it was a whole pizza (but preferably something healthier than Pizza Hut or Dominoes). Most importantly. Knowing that you'll be able to "relax" for just one meal every four or ﬁve days is quite a treat. other days it was rice. immediately after a grueling workout. I was struggling to get down all my food. In fact. I went out and had one carb-heavy meal. but I feel it also kept my body "surprised" -. not a replacement for anything. but it was only two weeks and I was experimenting. . other days still it was a sandwich with lots of fruit. vegetables. Did I get results from eating this much? Deﬁnitely. But it all paid off. I couldn't wait to go back to a fairly "normal" diet and calorie level. Was it too much? Possibly. but it'll give you an amazing pump in the gym.after so much protein and fat. By the ﬁnal week.ONE CARB MEAL EVERY FOUR OR FIVE DAYS Every four or ﬁve days. this is a form of release.
I respond: I put on about 10 pounds of muscle in 8 weeks. legumes.keep in mind you'll be doing it for only 8 weeks tops) but you've never had luck with any other diets to pack on muscle. Yes. I eat out at restaurants with friends. As long as I continue to work out -. I eat . If a diet like that mentioned above scares you out of your mind (and it shouldn't -. Now I don't have to do much to maintain my muscle mass. Isn't that too much food? Aren't you going to die of cholesterol? Why would you do that? To them. etc) and getting most of my protein from protein powder helped me pack on some muscle in the past. and I had a lot of fat to get rid of afterward as well. With my 8 week experiment in Panama. you'll put on muscle no matter what you stuff in your body. rices. I had my cholesterol tested recently and my scores are above average in the healthy range.A lot of people look at this diet and gasp. then good luck making any kind of change. I would much rather bust my butt for 8 weeks. and I can eat a regular diet. As long as you eat enough food and work out. it took me about one month to drop a lot of it. Eating lots of carbs (breads.even lightly -I can maintain all this muscle. Of course. than have to suffer for years on end to get the results I got. I only spent 8 weeks to put on 10 pounds of muscle. working out hard as hell and eating like a pig. Most people are severely misinformed when it comes to the right kind of nutrition to pack on muscle. Yes. it took a few years to put on that little bit of muscle. and although I had some fat when it was all done.
then you won't have to worry about being a social hermit because of your muscle gain diet. As long as you focus for eight hard weeks. although I do try to limit them. .carbs.
and you'll have lots of issues recovering properly. I had the liberty of waking up whatever time I wanted -.something you may not have -but I always let my body sleep as naturally as it could. HOW MUCH SLEEP DO I NEED? I never got less than 8 hours of sleep a night. without an alarm clock. The cycle continues. you need to rest. and long story short: you won't get the results you want without enough sleep. What my body chose to do. Different people have different needs. and rest a lot. This will make all your subsequent workouts very difﬁcult. though. on and on. This is the amount of time your body needs to repair from the actions of the day before. then your body can't do its job. . every single night.Rest I don't care if you have a difﬁcult. is that your body repairs the damage you've inﬂicted on your muscles. hectic job. but the average that I've found is right around exactly 8 hours of sleep. If you don't sleep enough. The most important thing that happens in your sleep. If you want to gain lots of muscle in a short period of time. or if you've got a ton of responsibilities and what I'm about to ask of you is difﬁcult to pull off. was sleep exactly 8 hours.
I woke up. Cut out some of the time you spend on Facebook or other time wasters and use it to nap. I just let my body dictate how much time it needed. My naps lasted anywhere from 20 minutes to 1 hour.. . ﬁnd out why. And if you struggle to get 8 hours of sleep at night. and you'll be able to get 8 hours without any problems. When I woke up.BUT THAT'S NOT ALL I also highly recommend daily naps. The "Iron Guru" Vince Gironda called these "muscle naps. I generally opted to nap 20 or 30 minutes after a workout. Block out the outside world while you're asleep. I took one every single day while doing the 8 week experiment. I know that you have at least 20 minutes to nap every day. THE MOST IMPORTANT PART OF ALL.." because they are a huge help to recovery after a workout. consider investing in an eye mask and ear plugs. What's taking up your time? What's distracting you? If it's simply that you can't sleep 8 hours continuously. Again.
and prepared you feel. head to the gym. is of absolute critical importance. AN EXPERIMENT FOR YOU If you still don't believe me that the mind-muscle connection. follow the tips in this chapter. either. See how your workout feels. and how much stronger. First. It's the mind-muscle connection. I've realized now that I wouldn't have performed my workouts very efﬁciently had I not mentally prepared myself for them ﬁrst. relaxed. Just pack up your stuff. Frank Zane was absolutely nuts about it and attributed most of his success to this. work out one day as you normally would. This isn't some kind of hippy bullshit idea. Then. and then head back home. Arnold Schwarzenegger attributed most of his results to this. and mentally preparing yourself for every workout. . as well. I want you to try an experiment for me.Mentally Preparing Yourself I'm about to go over with you the absolute most-neglected aspect of a successful bodybuilding plan. on your next work out.
close your eyes. you're hurting -. Picture yourself loading all the weight onto the bar. and you start to lift. you push.but you're lifting the weight perfectly and successfully. What you need to do before every workout is take about 10 or 15 minutes and ﬁnd a comfortable. Make the visual very clear in your head. in your head. and imagine yourself lifting the weights. I did this on my bed before I headed to the gym every day. If you're doing bicep curls. PICTURE YOURSELF LIFTING THE WEIGHTS Hopefully you're keeping a log of every work out you do. you're completing every rep. quiet place where you can lay down. Although you're only imagining your workouts. You strain. The most important part of this is that. Keep picturing yourself doing this with every exercise you have planned for the day. WHAT THIS DOES The mind is a lot more powerful than most people give it credit for. . and PUSH through each rep. along with every weight and how many reps you could pull out with that weight. make the amount of weight you're lifting absolutely clear. your mind sends out signals that make your body feel like it actually did the lifts.I simply cannot have a good work out anymore until I've followed the instructions in this chapter. Then you get under the weight.
I absolutely guarantee you'll never be able to work out efﬁciently without it. It's something you just need to try out and experience.Once you hit the gym. this whole concept is very difﬁcult to explain. (Of course. . you'll still need to warm up properly before the work out so you don't pull any muscles. you'll be prepared to slaughter every lift because your body thinks it's already done a few warm-up sets. Once you do it.) Honestly. I attribute the majority of my results in the gym during this 8 week experiment to my mental preparation beforehand.
I don't recommend a light walk outside for ten minutes to lose weight. You're still going to have to work. thus eating away at the muscle you've gained. and continue to use almost exclusively this form of cardio to this day. Half the community says cardio is a no-no when gaining muscle. but I only performed one very speciﬁc type of cardio in my 8 week experiment. and this is true -. they suggest. Performing cardio. Of course.Cardio and Keeping Fat Gain To A Minimum Cardio is maybe the most controversial subject in the bodybuilding community when it comes to gaining muscle. I'm in agreement with the second group. .as long as you are OK with losing lots of muscle as well. The other half of the community says that if you want to keep fat gain at bay. WALK TO LOSE WEIGHT Walking is the absolute best way to lose weight. uses your muscles as energy. because it inhibits the maximum amount of muscle you can gain. Most of us are programmed to think that running is the ultimate weight loss tool. you've got to perform cardio in some form.
set the incline to 8 to 10 percent. In the mornings. still use these methods to this day. This should result in your abs being almost slightly stretched. This takes your midsection out of the walk altogether and gets rid of just about any positive effects that walking has on losing weight. If on a treadmill. match the following requirements: • • You need to walk uphill as much as you can. but if you have access to a treadmill.HOW TO WALK TO LOSE WEIGHT I used two different methods of walking to lose weight. • • .you will feel it much more afterward if walking like this. (Trust me -.) Aim to walk heavy and fast enough that you're sweating and lightly panting when it's over. I went for a 20 to 30 minute fasted walk. If on a treadmill. I aimed to walk for ﬁve to ten minutes at a brisk pace. DO NOT EVER TOUCH THE HANDLE BARS. You shouldn't be gasping for air like you would be after a run. and like I said. Walk with your back completely straight and your chest sticking out a bit. This will work your whole body more than walking with poor posture. In each of your walks. that's even better since it can provide a more consistent challenge. My walks were performed outside. After my workouts.
YOU'LL FEEL THE DIFFERENCE At ﬁrst. And. this may well be the only ab workout you ever need. if done properly (with back straight and chest sticking out on a high incline). my results speak for themselves -. A bonus is that walking is also very meditative and relaxing. That's how I felt after years of running. you'll feel like you're not working yourself hard enough. However.I haven't struggled with fat gain for some time now simply because I've picked up the habit of walking for fat loss. which will help your workouts and stress levels. .
Of course. as covered in this manual. After one or two very light-weight warm up sets for each exercise. .Warm-ups Warming up for each workout is very easy. I was ready to lift at my maximum weight. which helped me build up a nice sweat and loosen my muscles. A good guide for this is available here. These are absolutely crucial in the warm-up process. I was also prepared due to my mental exercises beforehand. I then used a tennis ball to quickly massage "trouble" areas for me. I then performed eccentric stretches -. so that they were completely loose and ﬂexible. I went on an incline walk for about eight minutes. and will prepare you for an amazing workout.swinging my arms and legs to loosen them up. like my shoulders.
then he'd have something to eat while I warmed up and he'd push me through my workout. I'd meet him there and push him through his workout (each workout only lasted 30 minutes tops). if not more-so. What I ended up doing with my workout partner was work out in two separate cycles. Once the eight weeks are up. watching your every move.Miscellaneous Ideas Here are some of the odds and ends that I couldn't ﬁt in anywhere else. you will be desperate to be done and have a week of rest when it's all over. Considering that most people spend an hour or more in the gym for every session. this worked out just ﬁne for us. You need someone who is just as driven as you. and screaming at you when it seems like you're mentally giving up. warm up. He would head off to the gym. . WORKOUT PARTNER Following the plan I've laid out here is most effective when you have a workout partner. It's easier to work yourself to the bone in the gym if someone is there. DON'T FORGET TO REST AFTERWARD If you work yourself hard enough in the gym for these 8 weeks. you need to take a week off.
walking.Make sure you get some exercise in your week off -. you've earned this week. something -. . light calisthenics.but overall. so enjoy it.
your body grows the most in the weeks after heavy workout programs. In other words. This ended up being absolutely true for me with this program. When you physically work yourself as hard as possible in the gym for eight weeks. so I let it. you'll hit new personal bests. If you aren't mentally drained. I rested and enjoyed myself. When you end a session having trouble thinking straight and unable to lift more weight. The ﬁrst week after this experiment. Super-coach Charles Poliquin once said. if you're not making progress in the gym." . "[Bodybuilders] should train until they're literally depressed. The truth is. I went for the occasional walk to maintain some form of exercise. then back off. that means that your body is ready to overcompensate and build muscle in a week of rest. I'll tell you exactly what I did: Almost nothing. then you didn't work yourself hard enough. When you come back into the gym. smash yourself into the ground for two weeks — purposefully overtrain until you're mentally depressed and your body is about to shutdown — then take ﬁve days off. I was exhausted. but my body was telling me it needed to rest.What To Do Afterward After the eight weeks were up. you end up absolutely spent. cramming your body full of tons of food. and your results will be jeopardized a bit.
don't start working out trying to pack on muscle again. and even.My diet in this week off was still heavy in proteins and fats. I recommend full-body workouts three times a week -. but I also threw in more "standard" meals.3x8 . and not pushing yourself to any kind of extreme with each set. A "light" workout means that you're simply working each muscle group for three sets of around 8 reps or so. This means I went out to restaurants a little more.3x8 Pull-downs .something light.3x8 Pitcher raises . And a routine the next day could look like: Straight leg deadlift .3x8 Bicep curls .3x8 Wide-grip dips . For example. you've already packed on enough. Once this week of rest was over. All you need to do is maintain at this point -. and try to rest for only 30 to 45 seconds between each set. I started back up into a very light workout routine. a routine one day could look like: Back squats .) I tried to keep my calories high so that my body had energy to rebuild my muscles. yes.3x8 Don't overload yourself on each set.your body needs time to adjust. Assuming you worked yourself hard enough in the eight weeks. but the calories were a little lower than the previous weeks. focusing on mostly beef and eggs. (But don't go overboard with them just yet -. ate some more carbs.
and I lost all my extra body-fat in about one month doing so. In the weeks following the 8 week experiment. but your body will reward you greatly if you constantly surprise it. I had transitioned to a largely carbohydrate diet -.3x8 Again. and try to rest for only 30 to 45 seconds between each set.3x8 Rope tricep extensions .3x8 Pitcher raises . I followed this workout routine while slowly tapering down the amount of calories I ate and the types of foods I ate. While I know you've heard this before in terms of exercise routines (constantly change the routine to surprise and shock your body into new growth). don't overload yourself on each set.Neck press . I've discovered it's also true for your diet as well. I still prefer to eat largely fats and proteins. .3x8 Pull-ups .
your body eventually adjusts to that diet. Most people looking to gain muscle just cram hundreds of grams of protein down their throats day in. I'm pretty sure almost everyone has experienced this before. you reach a point where it's simply impossible and unhealthy to do so. and they wonder why they struggle to gain muscle. Eventually. and you'll be primed for constant muscle growth. The solution is to cycle different dieting types. and doesn't have the same musclegaining effects it had originally. This is especially true for protein. there are no new results to speak of. day out for years on end.Your Diet After The 8 Weeks Like I alluded to before. Keep your body guessing. The only way to get new growth out of your diet is to eat even more protein every single day. . If you have unbelievable results in the ﬁrst few weeks of any diet. The same applies to really any diet you follow. your body adjusts to eating hundreds of grams of protein. If you eat only fats and proteins for months on end. until ﬁnally. you'll soon ﬁnd the results wearing off. Simply put. your body will reward you greatly if you constantly surprise it.
I don't recommend counting calories -. Now when I say my diet became carbohydrate-heavy. I didn't count calories. and high-ﬁber whole grains. like oats. I'd say eventually you want to be at around 12x or 13x your body-weight in calories by the ﬁnal week. lots of fruits. . I spent about a month eating primarily carbohydrates. I feel that.it becomes anal and precise. for example. It creates a super anabolic environment inside your body. but from different sources. but just switched my food sources. a diet high in protein and fat (with almost no carbohydrates) is ideal. I instead had plates of rice and vegetables. and ate lots of fruits between meals. and can actually hurt your results by thinking too much -but if you want an estimate. I ate three big meals a day instead of seven or eight small ones. with some protein and fats. I ate the following diet to do so. I still ate healthy. After the 8 weeks were up. Again. for a short 8 week burst of muscle growth.AFTER THE 8 WEEKS Like I said before. I also still ate protein and fat. I had chicken and olive oil in my rice plates. I don't mean I ate pizza and bread all the time. week by week. My goal was to lose any extra body fat I put on during the eight weeks. but since I was only eating three big meals a day (with low-calorie fruits inbetween) I knew that I was getting far less calories than I was during the 8 week experiment. though. while still losing weight. Your goal should be to slowly taper off the amount of calories you're eating.
whatever fruits I could get my hands on . again. 20% protein. However. I feel it will only hurt your progress by counting calories and grams. apples -. An example of my daily diet: Morning: Bowl of oats with cinnamon Orange Banana Shake made with fruits and veggies and two or three raw eggs and yogurt Small piece of cheese. you'll hit your calorie goal no problem without having to resort to counting every morsel you put in your mouth. and shredded chicken In-between each meal: Oranges.Your diet should be roughly 60% carbohydrate. and 20% fat. lentils. if you just aim to have three big. These are only rough guesses because. ﬁlling meals throughout the day. or small piece of meat for protein Afternoon: Soup Boiled plantain Rice Beans Small piece of meat Night: Huge plate of rice.
if you feel bloated and gross after eating lots of carbs. your body doesn't like them very much. If your body is more carb-intolerant. There are many diet choices you can follow indeﬁnitely after this plan. fats.simple as that. . and carbs.) If your body is able to handle carbs better than most. like mine. proteins. then eat more carbs -. healthy diet indeﬁnitely. Also try to make them only healthy carbs. Any food that makes your body react poorly is one that you should generally avoid. This means lots of fruits. aim to eat your carbs only in the morning and immediately after workouts. and it is out of the scope of this manual to recommend only one.AND THEN MAINTAIN YOUR DIET Once you're at the goal weight/body fat you want. then just eat a balanced. vegetables. and stick with it. Find a balanced diet that works for you and your body. (How do you know if your body is more carb-intolerant? Simply put.
Day 1: Back squats . This is especially true because the diet afterward is focused on losing weight -. Wednesday. .3x8 Bicep curls . but here it is again: To be performed three days a week (Monday.Exercise After The 8 Weeks I've already given you an idea of an exercise plan after the eight weeks are up. all you want to do is maintain your muscle. Really. Friday) Alternate "day 1" and "day 2" so that you perform "day 1" two times the ﬁrst week and "day 2" two times the following week.there simply aren't enough calories in this diet to support a "muscle gain" plan.3x8 Pull-downs .3x8 Pitcher raises . In another chapter I gave you an idea of an exercise plan.3x8 Wide-grip dips . and try to rest for only 30 to 45 seconds between each set.3x8 Don't overload yourself on each set.
your chest is sticking out.3x8 Again. and you're walking at a high incline. While the gym workouts will help you maintain your muscle.3x8 Pull-ups . Again.3x8 Pitcher raises . . CARDIO The most important exercise.3x8 Rope tricep extensions . and one walk in the afternoon (possibly after your workout). in my mind. Do one walk in the morning. is the cardio you perform after the 8 weeks. and try to rest for only 30 to 45 seconds between each set.Day 2: Straight leg deadlift . make sure your back is straight. Continue to take brisk. it's properly-performed walks two times a day that will really help you lose any excess fat. don't overload yourself on each set. if performed as I describe it in this book. heavy walks every single day.3x8 Neck press . Walking is really the only cardio you will ever need.
you should be absolutely exhausted both physically and mentally. since the amount of information I've given may be a little overwhelming. and no supplements. You are going to work out hard and eat a lot of food (eggs and meat. and enjoy life. . very little carbs) for eight weeks.meaning. This is meant to kind of tie everything together. By the end of the eight weeks. your diet is going to be only made up of lots of meat and lots of eggs. maintain your muscle and enjoy what your hard work for eight weeks brought you. This means less protein and less fat.Overview of the Plan Here is a general overview of the whole plan I've laid out. you can put yourself on "cruise" mode -. In fact. This is absolutely crucial for your success. with both your workouts and your diet. Your workouts are going to be designed to be brief and intense. and lots more carbs. When the eight weeks are up.your body is ready to overcompensate and pile on muscle. you'll relax and perform the workout in your head. It'll take about a month to lose any extra accumulated fat. You'll go for incline walks every day for cardio. but after that month. you need to transition to a completely different diet to surprise your body. Your exercise should be relatively light at this point. Before every workout. Relax on your workouts and diet. This is a good sign -.
I'm closer to the body I've always wanted. I plan on going through about two eight week cycles a year until I'm completely happy with my body. and be able to relax for a couple months. it's the truth. This is the entire idea behind this experiment. every week of the year. where I was continuously traveling. and could only do the occasional push-ups or walks.Conclusion I've had several months pass me by since the conclusion of the “Panamanian Hypertrophy Experiment. My body held onto all my muscle. and I've got time to live more. As cheesy as that may sound. But now I know that I can bust my balls in the gym for eight weeks. . four or ﬁve days a week. If you've had trouble putting on the muscle you want. I used to spend an hour or more in the gym. following a plan similar to mine could be exactly what you want. I had a little bit of muscle to show for it. when I had no way of getting into a gym. I was lifting the same weights as before.” The results? I've had periods of more than a month. get amazing results. and you're sick of spending so much time in the gym. When I was back in the gym. I recommend giving something like this a shot.
BACK WIDTH Pull-ups . slow down and take off weight until you do. . It seems to work my biceps more.Funny video but it gets its point across.Pull up to your chest not chin. Preacher curl . CALVES Calves (any exercise) .Exercise Glossary The majority of these links go to the excellent resource http://exrx.If you have trouble building your calves try holding each rep at the top (extended). If you can’t feel them while you’re doing these exercises. and at the bottom (stretched) for 5-10 seconds.I try to keep my elbows inside of my hands. Lat pull-down (front) Lat pull-down (back) When working on back width (lats) try as much as possible to ‘feel’ your lats working. BACK THICKNESS T-bar row Chest-supported incline shrug . Barbell rowing BICEPS Bicep curls Incline curl Gironda Perfect Curl .Scroll almost to the bottom where it has the description.net which has videos.
There’s a deﬁnite learning curve and you could get your self injured.CHEST Wide-grip dips Neck press (wide-grip bench press) Incline neck press FOREARMS Barbell wrist curl Reverse barbell curl Zottman curls HAMSTRINGS Leg curls Deadlift Straight leg deadlift SHOULDERS Side laterals Military press Arnold press Pitcher raises .If you’re a beginner I highly recommend getting assistance for squatting. TRICEPS Close grip bench .towards the bottom you’ll see pinky-up pitcher raises. Skull crushers Rope tricep extensions Rope pull-down QUADS Back squats .you don’t have to do it on the Smith Machine. Front squat Leg press .
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