2 Hours A Week To -3Kg Fat and +3Kg Muscle (In 50 Days)
The Days Of High Maintenance Muscle
12/01/2011 – An Update On The Follow Up To This Article Will Be Up Soon
I’m a rare breed – I love the gym. Its a great way to be prepared for any sport. But the problem was spending 20-25 hours a month to try and get results.
Here was a rough breakdown of my training plan (all exercises unless stated were 5 sets of 5 repetitions at 1-2 seconds up and down, all reps at 90-95% of 1 rep max).
Monday - Rest
Tuesday – Deadlift, weighted pullups, lat rows, angled close grip lat pull downs
Wednesday – Bench press, incline dumb bell flys (very heavy), cable chest contractions, straight arm skull crusher, close grip decline benchpress (smith machine). Evening AB Ripper X DVD workout.
Thursday – Squats, calf raises, straight leg deadlifts, 10 mins Interval cycling
Friday – Rest
Saturday – Shoulder raises, military press, 4×4’s, Arnold presses, tabata training (4 minutes)
Sunday – Dumb bell curls, Weighted parallel bar dips, close grip pullups, tricep pulldowns, forearm workouts, sit-ups, 5k run (sub 25).
Old Supplement Schedule:
Reflex Performance Matrix (Pre gym workout formula for pump and focus)
Reflex Natural Whey (For muscle recovery post gym)
PhD 6 Hrs (Before bed)
Looking at that schedule makes my eyes water. But it did work. Gains were slow but steady. I also had the side effect of walking around all day with serious muscle soreness and mental fatigue. When it came to any kind of sporting event, I’d have to take 3 days off training or suffer poor competitive performance.
Sports were Dragon boating, canoing and running (badly).
The transition to having more time, more muscle and… eating beans? Good science CAN be repeated.
Going to the gym for 20-25 hours a month can be anti-social. Apparently it can also be counter productive too. Want more muscle and more strength? Go to the gym more! – WAIT thats what I first thought. But how about something completely different?
I took some time out to read the 4 Hour Body and followed Tim Ferriss’ Geek2Freak program with the principles of Occams Protocol.
Could it really be possible gain lean muscle with 4-6 hours gym a month? That’s potentially a 20 hour saving a month for me.
So I thought, what the hell. Best case, I’d put on some lean muscle and lose weight. Worst case scenario, I’d lose muscle (but gain 20+ hours a month!) and I could always Continue reading