Table of Contents
Introduction
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
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 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

Diet
INTRODUCTION HOW TO EAT SUPPLEMENTS

16
16 16 17

WHAT FOODS TO EAT HOW MUCH TO EAT ONE CARB MEAL EVERY FOUR OR FIVE DAYS NOTES

18 19 23 23

Rest
HOW MUCH SLEEP DO I NEED? BUT THAT'S NOT ALL THE MOST IMPORTANT PART OF ALL...

26
26 27 27

Mentally Preparing Yourself
AN EXPERIMENT FOR YOU PICTURE YOURSELF LIFTING THE WEIGHTS WHAT THIS DOES

28
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
31 32 33

Warm-ups Miscellaneous Ideas
WORKOUT PARTNER DON'T FORGET TO REST AFTERWARD

34 35
35 35

What To Do Afterward

37

Your Diet After The 8 Weeks
AFTER THE 8 WEEKS AND THEN MAINTAIN YOUR DIET

40
41 43

Exercise After The 8 Weeks
CARDIO

44
45

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

nor should be construed to be. Please consult with a healthcare professional before starting any diet or exercise program. understand and agree to be bound by these terms and conditions. . medical advice. special. No claim or opinion in this guide is intended to be. you acknowledge that you have read.Disclaimer This guide is for entertainment purposes only.com be liable for any direct. The entire risk arising out of the use of its contents remains with the recipient. incidental. punitive or other damages whatsoever. By reading and following the principles in this guide.com make no representations about the suitability of the information contained in this guide for any purpose. The author of the ebook and LivingLikeJamesBond. consequential. In no event shall the author of this book and or LivingLikeJamesBond.

and left to travel the world and accomplish big. The first stop in my travels was Panama. I could travel for months afterward without having to worry about bodybuilding goals. I firmly believe that. focused goals in my life. two focused. for the majority of people. I can proudly say I accomplished my goal. The rest of the year.Introduction In August of 2008. My goal: work my ass off and pile more muscle on my body than I had ever done before. he would only work out heavily roughly three months out of the year. I quit my job. I had spent months before my trip researching the best methods to build muscle quickly and efficiently. he simply did light . The famous Steve Reeves -. And after eight weeks. This way.remarked that. during his career as a muscled Hollywood actor.who had one of the most proportioned. I knew it could be done. sold my stuff. all-out eight week sessions of bodybuilding is all we need each year. IS THIS NECESSARY? My philosophy on bodybuilding has changed drastically because of my experiments in Panama. impressive physiques of all time -. I decided I needed some change in my life.

I'm sure you've heard about bodybuilders that didn't work out for years. is the term used for muscle that you once had.work to maintain his frame. 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. They were able to put all this muscle back on because of muscle memory. it's amazing what you can accomplish with your physique in only eight weeks." Muscle memory. 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. When you truly put your mind to it. In fact.are from something called "muscle memory.if at all true -. and suddenly had a huge comeback in just a short period of time (think Arnold in the late Terminator movies). and suddenly piled 20 pounds of muscle back on in a month. Again: muscle memory in action. got out of shape. What these marketers don't tell you is that these gains -. and have had no trouble maintaining it in the months after. . He was also a big fan of what he called "power walking" to stay in shape. simply put. that your body doesn't struggle to put back on after a long period of inactivity. I was able to put a little more than 10 pounds of new muscle on my frame. lost their muscle.

and don't understand what went wrong. The latter is much. I'm now sharing my experience with you. But what I find is that too many lifters follow what is touted as the "latest scientific study" on muscle building." and not enough on real world results and experience. and it has definitely helped the bodybuilding scene. Science has provided us the basis for what constitutes "hard work" and "smart eating." Now it's our job to experiment and found out what works best. and not what an out-of-shape scientist found in lab experiments. Building muscle doesn't have to be a science. I value completely what science gives us. I'd rather tout what actually worked for me. For that reason. WHERE ARE ALL THE SCIENTIFIC SOURCES IN YOUR MANUAL? The majority of lifters rely too much on "scientific findings. It boils down to simply hard work and smart eating. . My experience has shown me what works and what doesn't. much harder. But. these guys are simply getting back into shape.That's not to say that lots of hard work and dedication isn't involved in putting that muscle back on. I don't cite any scientific studies in this manual. and aren't building new muscle. as you may already know. don't gain much or any muscle.

or heard before and never paid attention to. but now understand. .WHAT YOU'LL FIND IN THIS MANUAL This is not made to be an all-inclusive bodybuilding guide. This is simply what I did to pile on lots of muscle in an eight week time span. I've been lifting weights for several years and always had very slow progress. I can guarantee there is information in here that you won't find anywhere else. Use it as a guideline for your own plan. or maybe heard in one form or another. Consider it a glorified case study. The tips I lay out in this manual are what helped me actually put on real muscle in a short amount of time. I will present lots of ideas in this book that you've likely never heard before. for the first time in my life.

most trainers overcomplicate their workouts. What I'm getting at is that a 1-minute set of upright rows done for 12 grueling. Again. the better results you'll get. and push yourself to the limit. Not much else. all your results come down to hard work. 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. However. and then applied it to 20 or 30 minutes worth of exercise? You'll grow more than you've ever grown in your life. . HOW MUSCLES GROW Most people already know how muscles grow. If you exert yourself. But what if you took the level of intensity from your exhausting 12rep set. non-scientific breakdown for you. 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.The Work Outs INTRODUCTION Most people overcomplicate their workouts. In fact.

The third stage is static holds. Most people focus only on one.Every time you use your muscles. using momentum from gravity. This is where you hold a weight in place while contracting your muscles. and completely ignore the muscle's function.is eccentric motion. that is the eccentric portion of a lift. they develop little micro-tears. The first stage -. the portion where you raise the barbell up is the concentric portion.the more you'll "damage" your muscles. This is the "negative" portion of a lift. It's most effective in the middle . Most people simply drop the weight back down. with proper nutrition. 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.and most forgotten -. Eventually.with weight and tension -. When your muscles rebuild. those micro-tears heal themselves. This is a huge mistake. The second stage -. The more you load your muscles -. When you lower the barbell back down in your bicep curl. or an eccentric lift. to be able to handle bigger loads in the future. the "lifting up" portion of the exercise. "Concentric" simply means shortening a muscle on the lift. or a concentric lift.and most common -. and the bigger they'll re-grow. they'll actually grow bigger. When you do a bicep curl.is concentric motion. or in other words.

Then do some eccentric detractions -slow.and in less time -. cheat a little bit to get the weight to its "peak" contraction. Most people only take a half-hearted attempt at exhausting their muscles through the concentric portion of a lift. will exhaust the eccentric portion. To exhaust the eccentric portion. simply lower the weight back down as slowly as possible.if you were to exhaust all three stages listed above. then after a few reps. you'll still be able to do eccentric lifts.until you can't do any more. You likely already know how to exhaust your muscles through concentric lifts. These three stages were listed in order. once you're unable to do any more concentric lifts. and then the static portion will become completely exhausted. slow. In other words. I'm talking spending at least 5 seconds lowering the weight back down to its starting position. you will first exhaust the concentric portion. . and once you're unable to do any more eccentric lifts.this seems to provide the most "bang for the buck" than lifting slowly.the midpoint between a full concentric contraction.range of an exercise -. I highly recommend doing the concentric portion of a lift as fast as possible -. you'll still be able to do static holds. and a full eccentric detraction. Once you can't do any more concentric lifts. slow -. When doing any lift. Think about how much more of a work-out you can get in -.

Once that's done.3.6. This should all be done in a row with no rest in-between.5. THE PLAN I FOLLOWED I wanted to pile on as much muscle as possible all over my body.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. so I followed a fairly evenly-split full body workout. You will have a sore. simply hold the weight in place for as many seconds as you can. tired muscle after this. WEEKS 1-8: Weeks 1.4.8: Monday Incline curl Reverse barbell curl Wednesday Incline neck press Arnold press Friday Preacher curl Zottman curls .

Once the first 8 or 12 reps were done. I just went again until I could get no more reps out. was done for only one long set. Then I followed the same 15second breathing technique. Then I performed between 4 and 6 more reps -. If I could only get out 3 reps.basically until failure again. that was fine as well. I would perform first a set of reps between 8 and 12. This is a very important step. eccentric. aside from maybe a small warm-up set or two if I needed it. This was done by almost hyperventilating -bending over and breathing extremely deeply. using enough weight that by the end. I took about 15 seconds to fill my body with oxygen.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. and will make you much stronger for the next portion. Using the techniques described above (concentric. My goal was to absolutely exhaust a specific muscle group in the shortest amount of time possible. I was absolutely unable to do any more reps. . static).

not at all.Finally. See the Exercise Glossary at the end of this manuel for quick and easy links. I rested for upwards of 3 or more minutes -. . I got out as many reps as I could. I highly recommend the workout I did because it's very effective. But if you've got a better exercise selection. which will provide better instructions than I can. And that's it for each exercise. Between exercises. 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. brief. Simply use the guidelines I give out above to maximize your reps and sets and you'll see amazing results. and will slaughter your muscles. go ahead and follow it. but sometimes I could push myself to more.until I was ready to tackle and destroy the next body part. This was typically around 3. Each exercise should last about 3 or 4 minutes total. DO I NEED TO FOLLOW YOUR EXACT EXERCISE SELECTION? No.

Diet INTRODUCTION The late. With these two. But you could also eat lots of great. your body simply will not recover correctly. HOW TO EAT The absolute most anabolic. You can work yourself to the bone in the gym. anabolic foods and only half-ass your workouts and still get some results. but without the right nutrition. and will likely only make you pack on a couple extra pounds of fat. 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. you'll have unbelievable results. Adding carbohydrates into the mix is entirely unnecessary. Of course. I agree completely. (As a side note: when my program was over. the ideal is to have killer workouts combined with great nutrition. I am not against eating carbs. hormone-filled environment you can create in your body is with a combination of fats and proteins. I actually ate almost exclusively only carbs for about four weeks. I actually lost weight and .

with a body-weight of 165 pounds. Egg whites will do almost nothing for your body -.5x my body-weight (in pounds) in protein in the first week.retained all my muscle. it would likely make the process of piling on muscle much. SUPPLEMENTS I did not touch a single supplement in this experiment. I am a firm believer that the most anabolic. What I aimed for. beneficial foods are whole foods. and got the rest of my fats naturally through the foods I ate to reach that protein goal. 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.you need to eat the whole egg.in fact. instead. . much slower. but it's not necessary at all -.) Thus the only time I really “calculated” my protein intake was in the first week -. I aimed for roughly 1. was a rough amount of protein in grams.the rest of the weeks simply built off of that initial calculation. and then naturally added more protein-rich foods into my diet as the weeks went on. nutritious. I am not anti-carb. as I labored over every calorie in every gram of food. (This started me off at 250 grams of protein a day. but for this experiment and for putting on pure muscle. Supplements are absolutely unnecessary if you get enough nutrition from whole foods. This may seem counter-intuitive to many people. This experiment only reaffirmed that belief for me. fats and proteins provided the best results.) I did not count calories.

used in conjunction with the eggs and beef -were heavy cream. will give your body little to no benefit. "Secondary" items -. . Eggs.only 5 or 6 grams of fish oil a day. yogurt. Eggs are like natural steroids for your body. and lots of vegetables. I don't consider this a "supplement" but rather an additional food source. ground flax seeds. (For those of you who are shocked by my "high" recommendation -. but I only had capsules available to me. If you've got other favorite foods. You should aim for between 15 and 20 grams of fish oil a day. Beef.The only supplement I recommend while on this diet is fish oil. However. (You're literally eating little chicken fetuses. Keep them to a minimum. I recommend using a liquid source. as long as they don't add too many calories. would you think just eating 1 egg a day would satisfy the recommendation?) WHAT FOODS TO EAT My primary two foods were very simple. feel free to stick them into your diet. If you were told to eat protein from eggs to help your muscles grow fast. How can it get much better than that?) Beef is also the most anabolic of all meat sources. and also very inexpensive. tops.

and an orange on the side. If most people saw how I was eating. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. . (The truth is. they'd expect me to have a heart attack by the first night. I never had any health issues and remained completely healthy throughout.) If you really want to grow in a short period of time. I suggest eating how I was eating. 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.HOW MUCH TO EAT I ate a lot. but with unsweetened cocoa added and made in shake form in a blender.

Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. 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. but with unsweetened cocoa added and made in shake form in a blender. and an orange on the side.Meal 4: Four eggs Two tablespoons heavy cream Two tablespoons flax seeds Three fish oil capsules with each meal. Meal 4: Six eggs Three tablespoons heavy cream Three tablespoons flax seeds .

5. but with unsweetened cocoa added and made in shake form in a blender. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. Meal 4: Same as meal 2. 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. . Weeks 4.Four fish oil capsules with each meal. Meal 5: Six eggs Three tablespoons heavy cream Three tablespoons flax seeds Four fish oil capsules with each meal. and an orange on the side.

and an orange on the side. but with unsweetened cocoa added and made in shake form in a blender. .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. Meal 2: One pound lean beef Broccoli and spinach Meal 3: Same as meal 2. 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.

This will not only refill glycogen stores in your muscle. I went out and had one carb-heavy meal. but it was only two weeks and I was experimenting. one carb-heavy meal seemed to make my body very happy. . I can't quite explain it. NOTES Yes. I ate the carb meal along with the rest of the day's meals. I was eating 36 eggs a day in the final two weeks. vegetables. Was it too much? Possibly. Some days it was a whole pizza (but preferably something healthier than Pizza Hut or Dominoes). I was struggling to get down all my food. By the final week. but I feel it also kept my body "surprised" -. It was an added source of calories. and chicken. But it all paid off. but it'll give you an amazing pump in the gym. other days it was rice. other days still it was a sandwich with lots of fruit. immediately after a grueling workout. Most importantly. not a replacement for anything. In fact.after so much protein and fat.ONE CARB MEAL EVERY FOUR OR FIVE DAYS Every four or five days. I couldn't wait to go back to a fairly "normal" diet and calorie level. this is a form of release. Did I get results from eating this much? Definitely. Knowing that you'll be able to "relax" for just one meal every four or five days is quite a treat. I would have one small pastry with my meal as well.

I would much rather bust my butt for 8 weeks. I eat . it took me about one month to drop a lot of it. Most people are severely misinformed when it comes to the right kind of nutrition to pack on muscle. I respond: I put on about 10 pounds of muscle in 8 weeks. As long as I continue to work out -. than have to suffer for years on end to get the results I got. then good luck making any kind of change. Yes.A lot of people look at this diet and gasp.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. Isn't that too much food? Aren't you going to die of cholesterol? Why would you do that? To them. I had my cholesterol tested recently and my scores are above average in the healthy range. and I had a lot of fat to get rid of afterward as well. it took a few years to put on that little bit of muscle. I only spent 8 weeks to put on 10 pounds of muscle. If a diet like that mentioned above scares you out of your mind (and it shouldn't -. Yes. Now I don't have to do much to maintain my muscle mass. As long as you eat enough food and work out. and although I had some fat when it was all done. Of course. working out hard as hell and eating like a pig. Eating lots of carbs (breads. etc) and getting most of my protein from protein powder helped me pack on some muscle in the past. I eat out at restaurants with friends. With my 8 week experiment in Panama. you'll put on muscle no matter what you stuff in your body. rices.even lightly -I can maintain all this muscle. legumes. and I can eat a regular diet.

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.

If you want to gain lots of muscle in a short period of time. If you don't sleep enough. and you'll have lots of issues recovering properly. I had the liberty of waking up whatever time I wanted -. The cycle continues. This will make all your subsequent workouts very difficult. . This is the amount of time your body needs to repair from the actions of the day before. HOW MUCH SLEEP DO I NEED? I never got less than 8 hours of sleep a night.something you may not have -but I always let my body sleep as naturally as it could. hectic job. was sleep exactly 8 hours. The most important thing that happens in your sleep. and long story short: you won't get the results you want without enough sleep. is that your body repairs the damage you've inflicted on your muscles. without an alarm clock. What my body chose to do. but the average that I've found is right around exactly 8 hours of sleep. though. you need to rest. then your body can't do its job. Different people have different needs. and rest a lot.Rest I don't care if you have a difficult. on and on. every single night. or if you've got a ton of responsibilities and what I'm about to ask of you is difficult to pull off.

What's taking up your time? What's distracting you? If it's simply that you can't sleep 8 hours continuously. I generally opted to nap 20 or 30 minutes after a workout. Cut out some of the time you spend on Facebook or other time wasters and use it to nap. THE MOST IMPORTANT PART OF ALL. . I took one every single day while doing the 8 week experiment. find out why. I know that you have at least 20 minutes to nap every day. Block out the outside world while you're asleep. When I woke up. I just let my body dictate how much time it needed. I woke up. consider investing in an eye mask and ear plugs.BUT THAT'S NOT ALL I also highly recommend daily naps.. And if you struggle to get 8 hours of sleep at night. and you'll be able to get 8 hours without any problems. Again." because they are a huge help to recovery after a workout. My naps lasted anywhere from 20 minutes to 1 hour. The "Iron Guru" Vince Gironda called these "muscle naps..

AN EXPERIMENT FOR YOU If you still don't believe me that the mind-muscle connection. Frank Zane was absolutely nuts about it and attributed most of his success to this. and mentally preparing yourself for every workout. work out one day as you normally would. and then head back home. either. Just pack up your stuff. on your next work out. and prepared you feel. follow the tips in this chapter. and how much stronger. relaxed. I want you to try an experiment for me. Arnold Schwarzenegger attributed most of his results to this. See how your workout feels. Then. I've realized now that I wouldn't have performed my workouts very efficiently had I not mentally prepared myself for them first.Mentally Preparing Yourself I'm about to go over with you the absolute most-neglected aspect of a successful bodybuilding plan. This isn't some kind of hippy bullshit idea. is of absolute critical importance. It's the mind-muscle connection. . as well. head to the gym. First.

quiet place where you can lay down. in your head. Then you get under the weight. you're hurting -. . Although you're only imagining your workouts.but you're lifting the weight perfectly and successfully. If you're doing bicep curls. Make the visual very clear in your head. your mind sends out signals that make your body feel like it actually did the lifts. you push. WHAT THIS DOES The mind is a lot more powerful than most people give it credit for.I simply cannot have a good work out anymore until I've followed the instructions in this chapter. What you need to do before every workout is take about 10 or 15 minutes and find a comfortable. PICTURE YOURSELF LIFTING THE WEIGHTS Hopefully you're keeping a log of every work out you do. and you start to lift. make the amount of weight you're lifting absolutely clear. You strain. you're completing every rep. Picture yourself loading all the weight onto the bar. Keep picturing yourself doing this with every exercise you have planned for the day. The most important part of this is that. along with every weight and how many reps you could pull out with that weight. I did this on my bed before I headed to the gym every day. close your eyes. and imagine yourself lifting the weights. and PUSH through each rep.

Once you hit the gym. you'll still need to warm up properly before the work out so you don't pull any muscles. (Of course. I absolutely guarantee you'll never be able to work out efficiently without it. this whole concept is very difficult to explain. It's something you just need to try out and experience. . Once you do it.) Honestly. you'll be prepared to slaughter every lift because your body thinks it's already done a few warm-up sets. I attribute the majority of my results in the gym during this 8 week experiment to my mental preparation beforehand.

and continue to use almost exclusively this form of cardio to this day. Of course. uses your muscles as energy. 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. Most of us are programmed to think that running is the ultimate weight loss tool. . You're still going to have to work. and this is true -.as long as you are OK with losing lots of muscle as well. they suggest. because it inhibits the maximum amount of muscle you can gain. Performing cardio. The other half of the community says that if you want to keep fat gain at bay. you've got to perform cardio in some form.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. WALK TO LOSE WEIGHT Walking is the absolute best way to lose weight. I don't recommend a light walk outside for ten minutes to lose weight. I'm in agreement with the second group. thus eating away at the muscle you've gained.

Walk with your back completely straight and your chest sticking out a bit. If on a treadmill. still use these methods to this day. You shouldn't be gasping for air like you would be after a run. This will work your whole body more than walking with poor posture. This should result in your abs being almost slightly stretched. I aimed to walk for five to ten minutes at a brisk pace. but if you have access to a treadmill. I went for a 20 to 30 minute fasted walk. After my workouts. • • . that's even better since it can provide a more consistent challenge.) Aim to walk heavy and fast enough that you're sweating and lightly panting when it's over.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. My walks were performed outside. set the incline to 8 to 10 percent. and like I said. In the mornings. DO NOT EVER TOUCH THE HANDLE BARS. match the following requirements: • • You need to walk uphill as much as you can. 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. In each of your walks. (Trust me -.

And.YOU'LL FEEL THE DIFFERENCE At first. A bonus is that walking is also very meditative and relaxing. this may well be the only ab workout you ever need. That's how I felt after years of running.I haven't struggled with fat gain for some time now simply because I've picked up the habit of walking for fat loss. if done properly (with back straight and chest sticking out on a high incline). my results speak for themselves -. . you'll feel like you're not working yourself hard enough. which will help your workouts and stress levels. However.

I then performed eccentric stretches -. I went on an incline walk for about eight minutes. . I then used a tennis ball to quickly massage "trouble" areas for me. and will prepare you for an amazing workout. These are absolutely crucial in the warm-up process. like my shoulders.swinging my arms and legs to loosen them up. as covered in this manual. After one or two very light-weight warm up sets for each exercise. so that they were completely loose and flexible. A good guide for this is available here.Warm-ups Warming up for each workout is very easy. Of course. which helped me build up a nice sweat and loosen my muscles. I was ready to lift at my maximum weight. I was also prepared due to my mental exercises beforehand.

warm up. He would head off to the gym. this worked out just fine for us. . DON'T FORGET TO REST AFTERWARD If you work yourself hard enough in the gym for these 8 weeks. What I ended up doing with my workout partner was work out in two separate cycles. I'd meet him there and push him through his workout (each workout only lasted 30 minutes tops). you will be desperate to be done and have a week of rest when it's all over. It's easier to work yourself to the bone in the gym if someone is there. Considering that most people spend an hour or more in the gym for every session. you need to take a week off. Once the eight weeks are up. and screaming at you when it seems like you're mentally giving up. WORKOUT PARTNER Following the plan I've laid out here is most effective when you have a workout partner.Miscellaneous Ideas Here are some of the odds and ends that I couldn't fit in anywhere else. You need someone who is just as driven as you. if not more-so. watching your every move. then he'd have something to eat while I warmed up and he'd push me through my workout.

so enjoy it. you've earned this week.but overall. .walking.Make sure you get some exercise in your week off -. something -. light calisthenics.

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. When you come back into the gym. "[Bodybuilders] should train until they're literally depressed. In other words.What To Do Afterward After the eight weeks were up. that means that your body is ready to overcompensate and build muscle in a week of rest. then you didn't work yourself hard enough. The truth is. but my body was telling me it needed to rest. When you end a session having trouble thinking straight and unable to lift more weight. When you physically work yourself as hard as possible in the gym for eight weeks. I was exhausted. I'll tell you exactly what I did: Almost nothing. you'll hit new personal bests. so I let it. I went for the occasional walk to maintain some form of exercise. then back off. If you aren't mentally drained. The first week after this experiment. your body grows the most in the weeks after heavy workout programs. if you're not making progress in the gym. you end up absolutely spent. and your results will be jeopardized a bit. This ended up being absolutely true for me with this program. Super-coach Charles Poliquin once said. cramming your body full of tons of food." . I rested and enjoyed myself.

you've already packed on enough.3x8 . I started back up into a very light workout routine. And a routine the next day could look like: Straight leg deadlift . focusing on mostly beef and eggs. All you need to do is maintain at this point -.) I tried to keep my calories high so that my body had energy to rebuild my muscles. and even.3x8 Bicep curls . (But don't go overboard with them just yet -. For example.3x8 Wide-grip dips . Once this week of rest was over.something light. I recommend full-body workouts three times a week -. and not pushing yourself to any kind of extreme with each set. but the calories were a little lower than the previous weeks. and try to rest for only 30 to 45 seconds between each set.My diet in this week off was still heavy in proteins and fats. yes. ate some more carbs.your body needs time to adjust. but I also threw in more "standard" meals.3x8 Pitcher raises .don't start working out trying to pack on muscle again.3x8 Don't overload yourself on each set. A "light" workout means that you're simply working each muscle group for three sets of around 8 reps or so. Assuming you worked yourself hard enough in the eight weeks. This means I went out to restaurants a little more.3x8 Pull-downs . a routine one day could look like: Back squats .

.3x8 Again.3x8 Pitcher raises .Neck press . I've discovered it's also true for your diet as well. but your body will reward you greatly if you constantly surprise it.3x8 Pull-ups . don't overload yourself on each set. In the weeks following the 8 week experiment. I followed this workout routine while slowly tapering down the amount of calories I ate and the types of foods I ate.and I lost all my extra body-fat in about one month doing so. I had transitioned to a largely carbohydrate diet -. I still prefer to eat largely fats and proteins. 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).3x8 Rope tricep extensions . and try to rest for only 30 to 45 seconds between each set.

Most people looking to gain muscle just cram hundreds of grams of protein down their throats day in. The same applies to really any diet you follow. I'm pretty sure almost everyone has experienced this before. and you'll be primed for constant muscle growth. If you have unbelievable results in the first few weeks of any diet. If you eat only fats and proteins for months on end. Keep your body guessing.Your Diet After The 8 Weeks Like I alluded to before. until finally. Eventually. you reach a point where it's simply impossible and unhealthy to do so. Simply put. your body adjusts to eating hundreds of grams of protein. and they wonder why they struggle to gain muscle. your body will reward you greatly if you constantly surprise it. The solution is to cycle different dieting types. your body eventually adjusts to that diet. . you'll soon find the results wearing off. there are no new results to speak of. This is especially true for protein. day out for years on end. The only way to get new growth out of your diet is to eat even more protein every single day. and doesn't have the same musclegaining effects it had originally.

a diet high in protein and fat (with almost no carbohydrates) is ideal. and can actually hurt your results by thinking too much -but if you want an estimate.it becomes anal and precise. After the 8 weeks were up. It creates a super anabolic environment inside your body. My goal was to lose any extra body fat I put on during the eight weeks. but from different sources. I instead had plates of rice and vegetables. Your goal should be to slowly taper off the amount of calories you're eating. like oats. for a short 8 week burst of muscle growth. with some protein and fats. while still losing weight. I didn't count calories. I don't recommend counting calories -. I still ate healthy. 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. for example. Again. lots of fruits. I also still ate protein and fat. . week by week. Now when I say my diet became carbohydrate-heavy.AFTER THE 8 WEEKS Like I said before. I ate three big meals a day instead of seven or eight small ones. I had chicken and olive oil in my rice plates. I'd say eventually you want to be at around 12x or 13x your body-weight in calories by the final week. I spent about a month eating primarily carbohydrates. I ate the following diet to do so. and high-fiber whole grains. I don't mean I ate pizza and bread all the time. I feel that. and ate lots of fruits between meals. but just switched my food sources.

if you just aim to have three big. and 20% fat.Your diet should be roughly 60% carbohydrate. and shredded chicken In-between each meal: Oranges. These are only rough guesses because. you'll hit your calorie goal no problem without having to resort to counting every morsel you put in your mouth.whatever fruits I could get my hands on . filling meals throughout the day. I feel it will only hurt your progress by counting calories and grams. 20% protein. However. 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. apples -. or small piece of meat for protein Afternoon: Soup Boiled plantain Rice Beans Small piece of meat Night: Huge plate of rice. lentils. again.

aim to eat your carbs only in the morning and immediately after workouts. Any food that makes your body react poorly is one that you should generally avoid. Also try to make them only healthy carbs. and stick with it. vegetables. and carbs. If your body is more carb-intolerant. 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. . This means lots of fruits.) If your body is able to handle carbs better than most. proteins. (How do you know if your body is more carb-intolerant? Simply put. healthy diet indefinitely. then just eat a balanced. There are many diet choices you can follow indefinitely after this plan. fats.simple as that. like mine. your body doesn't like them very much. Find a balanced diet that works for you and your body. then eat more carbs -. if you feel bloated and gross after eating lots of carbs.

Exercise After The 8 Weeks I've already given you an idea of an exercise plan after the eight weeks are up.3x8 Pitcher raises .3x8 Don't overload yourself on each set. and try to rest for only 30 to 45 seconds between each set.3x8 Pull-downs . 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. .3x8 Bicep curls .there simply aren't enough calories in this diet to support a "muscle gain" plan. This is especially true because the diet afterward is focused on losing weight -. Wednesday. but here it is again: To be performed three days a week (Monday. Really. In another chapter I gave you an idea of an exercise plan.3x8 Wide-grip dips . all you want to do is maintain your muscle. Day 1: Back squats .

if performed as I describe it in this book. and you're walking at a high incline. is the cardio you perform after the 8 weeks. While the gym workouts will help you maintain your muscle.3x8 Neck press . . your chest is sticking out. Continue to take brisk. in my mind. don't overload yourself on each set.3x8 Pull-ups . and one walk in the afternoon (possibly after your workout). heavy walks every single day.Day 2: Straight leg deadlift . and try to rest for only 30 to 45 seconds between each set. Do one walk in the morning. Again.3x8 Pitcher raises . it's properly-performed walks two times a day that will really help you lose any excess fat.3x8 Rope tricep extensions . make sure your back is straight. Walking is really the only cardio you will ever need. CARDIO The most important exercise.3x8 Again.

By the end of the eight weeks.meaning. since the amount of information I've given may be a little overwhelming. This is absolutely crucial for your success. with both your workouts and your diet. and enjoy life. and no supplements. and lots more carbs. very little carbs) for eight weeks. your diet is going to be only made up of lots of meat and lots of eggs. This means less protein and less fat. Before every workout. This is a good sign -. maintain your muscle and enjoy what your hard work for eight weeks brought you. You are going to work out hard and eat a lot of food (eggs and meat.Overview of the Plan Here is a general overview of the whole plan I've laid out. you can put yourself on "cruise" mode -. . Relax on your workouts and diet. It'll take about a month to lose any extra accumulated fat. you should be absolutely exhausted both physically and mentally. When the eight weeks are up. Your workouts are going to be designed to be brief and intense. but after that month.your body is ready to overcompensate and pile on muscle. You'll go for incline walks every day for cardio. you'll relax and perform the workout in your head. Your exercise should be relatively light at this point. This is meant to kind of tie everything together. In fact. you need to transition to a completely different diet to surprise your body.

But now I know that I can bust my balls in the gym for eight weeks. I recommend giving something like this a shot. and could only do the occasional push-ups or walks. This is the entire idea behind this experiment.” The results? I've had periods of more than a month. . where I was continuously traveling. I used to spend an hour or more in the gym. If you've had trouble putting on the muscle you want. it's the truth. and you're sick of spending so much time in the gym. I had a little bit of muscle to show for it. When I was back in the gym. every week of the year.Conclusion I've had several months pass me by since the conclusion of the “Panamanian Hypertrophy Experiment. following a plan similar to mine could be exactly what you want. I was lifting the same weights as before. four or five days a week. As cheesy as that may sound. I'm closer to the body I've always wanted. My body held onto all my muscle. and be able to relax for a couple months. when I had no way of getting into a gym. I plan on going through about two eight week cycles a year until I'm completely happy with my body. get amazing results. and I've got time to live more.

Funny video but it gets its point across. Preacher curl . BACK WIDTH Pull-ups .net which has videos.Scroll almost to the bottom where it has the description. . CALVES Calves (any exercise) .Pull up to your chest not chin.I try to keep my elbows inside of my hands. BACK THICKNESS T-bar row Chest-supported incline shrug . Barbell rowing BICEPS Bicep curls Incline curl Gironda Perfect Curl .Exercise Glossary The majority of these links go to the excellent resource http://exrx. and at the bottom (stretched) for 5-10 seconds. slow down and take off weight until you do. It seems to work my biceps more. Lat pull-down (front) Lat pull-down (back) When working on back width (lats) try as much as possible to ‘feel’ your lats working.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.

If you’re a beginner I highly recommend getting assistance for squatting.towards the bottom you’ll see pinky-up pitcher raises.you don’t have to do it on the Smith Machine.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 . TRICEPS Close grip bench . Skull crushers Rope tricep extensions Rope pull-down QUADS Back squats . Front squat Leg press . There’s a definite learning curve and you could get your self injured.