From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks


After holding off for nearly two years, I’m posting this because too many people have asked for it. The lasses should read it, too, as the same principles can be applied to bodyfat loss.

I weighed 152 lbs. for four years of high school, and after training in tango in Buenos Aires in 2005, that had withered to 146 lbs. Upon returning to the US, I performed an exhaustive analysis of muscular hypertrophy (growth) research and exercise protocols, ignoring what was popular to examine the hard science. The end result? I gained 34 lbs. of muscle, while losing 3 lbs. of fat, in 28 days.

Before and after measurements, including underwater hydrostatic weighings, were taken by Dr. Peggy Plato at the Human Performance Laboratory at the San Jose State University, and I had blood tests taken on September 30 and October 20. Though this ridiculous experiment might seem unhealthy, I also dropped my total cholesterol count from 222 to 147 without the use of statins. No joke.

Here are a few comparative shots. Oh, and I forgot to mention, all of this was done with two 30-minute workouts per week, for a total of 4 HOURS of gym time:




How did I do it?

First, some select stats on the 4-week change (9/21-10/23):

Bodyfat %- 16.72 to 12.23

Suit Size- 40 short to 44 regular (measured at Brooks Brothers at Santana Row in San Jose by a professional tailor)

Neck- 15.8″ to 18″

Chest- 37.5″ to 43″

Shoulders- 43″ to 52″

Thigh- 21.5″ to 25.5″

Calf- 13.5″ to 14.9″

Upper Arm- 12″ to 14.6

Forearm- 10.8″ to 12″

Waist- 29.5″ to 33.1″

Hips (Ass at widest)- 34″ to 38.23″

Here are the six basic principles that made it happen:

1. Follow Arthur Jones’ general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.

2. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load.

3. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response.

4. Eat enormous quantities of protein (much like my current fat-loss diet) with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.

5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point.

6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments.

For the ladies not interested in becoming the Hulk, if you follow a “slow-carb” diet and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span.

Once again, questioning assumptions leads to the conclusion: less is more. Detox from TV twice a week and put in your 4 hours a month!


If you enjoyed this post, check out my latest book, The 4-Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: How to lose 20 pounds in 30 days (without exercise), how to triple your testosterone, techniques for producing 15-minute female orgasms, and more.

You can also pick up the Expanded and Updated 4-Hour Workweek, which includes more than 50 new case studies of luxury lifestyle design, business building, reducing hours 80%+, and world travel.

Related and Recommended Posts:

Tim Ferriss interviewed by Derek Sivers

Tim Ferriss articles on Huffington Post

Tim Ferriss interview – common questions on lifestyle design and productivity

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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1,394 Replies to “From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks”

  1. Okay Tim Ferriss you owe me a wardrobe!

    Though I didn’t put on 34 lbs (that maybe a Ferriss super power) I put on 10lbs of muscle (from 172-182), lost fat and increased my bench 60+ lbs in 6 weeks. And now my shirts don’t fit. Tim I am sending you the tailor’s bill.

    A bit more about me. I am 36 years old. About 3 years ago I reached my max weight/strength I was 185lbs and benched around 200. Then I tore up my hand and fell off the exercise wagon. I used to be a 4 day a week 2 hour a work out gym nut but for the past 3 years I have done yoga and taichi and a lot of not very much.

    So maybe this is muscle memory or maybe something else. I didn’t change my diet at all. I eat 3 meals a day low fat lots of veggies and a bit of meat in the lunch and dinner meals.

    My workouts at first were every 4-5 days. Now I am on a Tuesday Friday schedule that seems to keep things healing up well in between workouts. Thus far I have had 10 workouts and gained 10lbs (WHAT!?) I have never had gains like this. It has gotten to the point where I feel like Wolverine. In the morning when I wake up I feel bigger/stronger. It is really weird but in a cool sort of way.

    In terms of fat my nopack has turned into a four pack and is leaning towards a six pack. Not perfect, but hey six weeks ago my wife was making fun of my love handles and skinny man belly.

    The only crap thing about the workout is that I didn’t take before photos. I feel like I am touting fiery dust when I tell people on forums about this. Nobody but my family believes that this kind of gain is possible.

    Now that I have finished my first 10 workout cycle I an setting up a slightly different routine, hitting the same big muscle groups but alternating exercises. So I’ll bench on Tuesday and do a bit of an incline bench on Friday just to keep things interesting for the muscles. I’m also going to run down and buy a bit of protein powder to fill in the holes in my diet.

    I’ll drop by in five weeks an let you all know how it went.

    Until then… Tim I want those shirts!

  2. I’m a bit confused right now, so I hope I can borrow the brain of somebody here to help figure this out. Is the sole factor of gaining muscle mass the amount of protein you are eating. So far I eat 1+ gram of protein for every pound of muscle that I have, however I am eating 500 calories below my weight maintenance calories.

    Can you add muscle mass if you are eating insufficient calories as long as your protein intake is optimized?

  3. Hi thanks for the post and inspiration.

    I don’t work out much and don’t know much about it. I’m wanting to learn more and that’s how I ended up here.

    I havn’t read all the comments but the ones I did read kinda overlook the detox part of the equation.

    I wonder how much of an effect the detox has?

    Putting on this much mass in this short of a time puts high levels of strain on the body and produces large amounts of “by-products”.

    Enhancing your bodies ability to handle/eradicate these by-products could play a role in Tim’s superior results.

    I’ve also read that rest is very important. I’ve heard that research has shown that muscles are grown for up to 2 weeks after the excersice is preformed with out atrophy and that long rest leads to increased growth of a wider stronger type of muscle fiber responsible for explosive power. While constant exersice leads to greater production of a thiner more endurance muscle fiber. (Not to good on the specifics) Just adding what I know to help those that are looking for help.

  4. Tim,

    Thanks for this. I am a week into the plan, and I am seeing results already. If the results persist then I will have some sweet before and after pictures. I’ve been coming up with some creative meals too. One of my favorites includes spinach, chicken, black beans, and salsa all mixed up in a delicious salad. Give it a try sometime. 🙂

    Is that something you are involved in?

  5. Hey Tim,

    BodyBuilding isn’t a top priority of mine, but i want to congratulate you on what your doing and the service you give to the world, i’m from Manchester in The UK and it’s comforting to know there’s fellow strong and positive minded people on this planet, and that you have the key ability in blocking out negativity/haters, as we both know there just insecure and unhappy souls,

    I’m 22, i come from a poor background and i’ve had three businesses so far, currently have two, i have put everything into my newest business, literally risked all the wealth i’ve generated and brought in an older business partner(26) to pull it off, which i believe will be a popular world wide site and as close as we are we have had all the negativity with “freinds” etc, telling you this as if it does come off, it’s people like yaself i want to be surrounding myself with when i finally get to NY,

    I love what i’m doing as you must and if your ever near by, be a pleasure you getting at me, 🙂 help me find my NY Wifey and if your ever in the UK, if your inetersted in bars/clubs my team will hold it down for ya as thats what our new business is all about

    Keep Doing ya thing man,

    Doug Ward

  6. I believe you Tim. I tried this 2 years ago and gains 20 lbs in 6 weeks. I did the reps until I shook and felt like I was going to puke, ate until I wanted to puke and was sore constantly for 6 weeks. I probably would have gained more if I could eat more.

    after 2 years I have kept on 12 or so lbs of that muscle. I think I’ll do another round this winter.

    Thanks Tim.

  7. Hello All,

    I began this workout this morning. I’m 23 years old, 5’10” and weigh 182LBS. I highly doubt I’ll add that much weight, for I am pretty out of shape. However, I used to be around the 155-160LB mark and very in shape, I hope to turn the extra weight into muscle — I’ll be happy around 170-175 with the added muscle and less fat.

    I am following the workout and dietary routine as close as possible. One question I have for this board is about eating Tuna. I had planned to eat it daily as my second breakfast/early lunch but after a little reading I’m not sure its the best idea. I’m looking for something fast I can make and eat while working at my desk.(still at the ole 8-5, for now).

    Any help will be greatly appreciated. Just jumping into this today, I agree that eating will be difficult, so any good meal suggestions are gladly excepted.

    Thanks all,

    I’ll keep the board posted on my results.

  8. Week 1: 2 inches taller

    Week 2: 1 foot taller

    Week 3: 2 feet shorter

    Week 4: 4 feet shorter

    You may gain muscle mass, but judging from these pictures it does crazy things to your stature…

  9. Hello tim,

    I would love to give the workout a shot however last time I gained weight in a routine I developed really bad acne.

    Do you think there would be a way to go about following this routine without having the hormonal changes cause an increase in acne?

    Thanks! Tim

  10. hey tim when u said eat alot of protein….what protein shakes did you use or can u give me a good example of what to buy …. im only 15 though so it would be grewat if u could help me out !

  11. Hello Tim!

    I understand that you are really busy, but I was just wondering, as it seems others are, specifically which exercises you used for your workout? the results are amazing sir.

    Thank you for your time



    p.s. I’ve been following your fat burning diet for two weeks now, and it’s excellent, thank you for everything!

  12. Tim,

    Your blog and your work are an endless source of inspiration to me. You constantly remind me the pleasures of the curious-liberated yet analytical mind. I have been working very hard and for long hours for the past 10 years, I read your book when it first came out, and instantly realized that working for an early retirement was not the only way. I am 26 now. I am well on my way to being able to retire at 30. I work 12-16 hours a day 6 days per week—building our company (jiveSYSTEMS) and helping our customers leverage video email and web video in their businesses. I read your book when it was first published; I instantly connected w/ your philosophy but never made the transition to living it. Now that I have started to read your blog – actually, to study your blog – I am starting to embrace the true underlying philosophy of Four Hour Work Week. Though, as a lifelong workaholic, I must urge you to publish more work on filling the void, to help me and others like me make the transition.

    Here are some ideas:

    1. Build a place where we (your readers) can connect w/ each other for help and support, both on and offline.

    2. Do what Cali Lewis ( did, whenever you are in a city, arrange a very casual meet and greet. Not just to meet you, but for us to meet each other.

    3. Publish a ‘Monthly Challenge’ that is not related to work.

    4. Submit Your Story: Tell Tim how his book has helped you; we will publish one story each week to the FourHourWorkWeek Blog.

    By engaging us, your followers, you will not only creating an ecosystem around your philosophy; you will plant the seed of a system for sustainable growth! This is because the people who submit the best stories and win the challenges are prime candidates to become contributing authors—this eases your workload and will very rapidly increase the value of your brand, as it will become less dependent on you as people start to follow your best students under your brand.

    In regards to Hyperplasia:

    Dorian Yates [old school bodybuilder] and the Mike & Ray Mentzer [another pioneer in the field of bodybuilding] was the first place I learned about High Intensity Training [HIT]. Dorian did three sets to fail; whereas, Metzner did only one. Mike Mentzer published several books on the subject and his personal experience; along w/ a few insider training type DVD’s. I am guessing you have already come across those. Mike Metntzer died before his time, so I like to mention his outstanding and somehow little known or recognized contribution to hyperplasia (aka hypertrophy) research; even though he was highly decorated athlete and won Mr. Olympia in 1980.

    Here is a link to a comprehensive and unbiased resource on bodybuilding and hyperplasia:

  13. I wouldn’t consider a reliable resource on exercise science. It’s much of the same nonsense and myths perpetuated by the bodybuilding magazines.

  14. Wow, I just read through most of these 700+ comments. I lost count on how many people came on here to say that some “expert” or “professional” claims that these results are not possible.

    To me, one of the main themes of this blog is Tim showing people how you should make up your own mind. By listening to these so called experts, you are just holding yourself back. Just because someone says a certain way is the only way, does not mean they are correct. Maybe someone like Tim just hadn’t come around yet to show another way. I mean at one point people believed the world was flat and if you thought otherwise you were stupid because the “experts” said it was flat.

  15. Tim,

    I was wondering if you could list some of the exercises you did to achieve such amazing results.

    I am truly interested in the workout routine.

    My apologies if this was already posted.


  16. Good work Tim,

    I have actually followed your concept minus the diet and my muscle mass has almost doubled in size! I did do a little more research and my approach is different and I will explain. I have followed a plan of 8 multi-jointed exercises, most of which you did in your program. I then followed the rule of 3 seconds up and 4-5 seconds down, which I find allows me to increase the weights almost every session.

    Due to the lack of protein in my diet I have opted to train 3 days a week for about 35 minutes a session. The funny thing is that I find that the less I’m doing the bigger I am getting! I can’t wait to see what happens when I actually follow a high protein diet.

    I think the real key, is to work out your entire body and use multi-jointed exercises in your routine! I have found that I have responded really well to about eight different exercises….

    I must point out that I was quite small before I started to follow this concept and the gains have been extremely impressive…I have learnt that all you have to do is change the exercises around to suit you…and if you want abs you have to follow a high protein diet!

  17. Dear Tim,

    I am 18 years old and would like to follow this program, I weight 180lbs at 6’1. Is it safe for me to follow the supplementation used on this program?


    Joseph Santoyo

    P.s. Great job on the 2 hour Q/A last night.

  18. Tim do you happen to have any routine like this but oriented to flexibility?

    i am looking forward to improve it, i am actually doing a professional dancer training, but the results are really really slow!!


  19. I started doing a modified version of this program in late November. My routine:

    2x per week strength training (about 45 minutes each).

    2x per week of cardio

    5 up, 5 down. 3 minute rests between workouts.

    No massive increase in calorie consumption except after lifting sessions; then I’ll eat something ridiculous like a can of black beans, several eggs, a green smoothie and three chicken breasts.

    Because I didn’t eat like a whale, I haven’t gained any weight, but my body shape has started to change; I have a few fitted shirts that no longer fit. My arms and legs look better. I can see the beginnings of a six pack (something I’ve never had). Plus, I have a ton of energy.

    Sorry ladies, but I’m not the kind to show before and after pictures. I do, however, have records of my strength gains, and for a guy who has never done any lifting before, I’m impressed with myself. Here are the results my favorite exercises (i’m starting two workouts after a couple calibration sessions):

    Chest Press:

    Nov 23: 110 lb

    Dec 24: 155 lb

    Leg Press:

    Nov 23: 150

    Dec 24: 220

    Lateral Pull Down:

    Nov 23: 45

    Dec 24: 100


    Nov 23: 33

    Dec 24: 90

    I suppose these gains could happen for any lanky guy who started working out, but this methodology worked for me. Who cares if I’m not a freak? I’m getting in great shape and I didn’t have to spend hours at the gym to do it.

    Thanks Tim.

  20. Tim,

    When describing your diet and workout routine on you list many different supplements that you took. I’m wondering what brand of supplements you would recommend? The majority of supplements are bullshit since the supplier is just trying to make as much money as they can with the cheapest ingredients. In fact there have been many cases where the supplements don’t even contain what they are advertised as having. I’d love to hear your opinion on this since I know you sold supplements yourself.


  21. wow very nice done, you was pretty noce now, i would love to do the same.

    you are totally right from geek to muscle freak.

    would love to have your body.

  22. Amazing to run across this routine after all these years. Seems to also have elements of Ellington Darden’s “super slow” routine (the 5 up /5 down rep cadence).

    I can say for sure this routine works, as I used see it happen when I was a trainer at a Nautilus Fitness Center–now I’m really dating myself. Let me know if you want some of this material to look over, and I’ll be glad to direct you. However, a simple Goog search of arthur jones nautilus, colorado experiment routine, etc. will give you a start.

  23. Dear Tim

    I was wondering would it be better to use free weights or resistance machines while doing your workout???

  24. Tim, 2 questions…

    1) how did you progress workout to workout add reps up till 12 then add weight and work back up from 8?

    2) Do you feel with a fast metabolism like yours that the 8-10 hour fast when going to sleep is very catabolic?

  25. Hey Tim, I was just wondering apart from protein powder where you using any other supplements? I used to be a personal trainer but have stopped training for a little while and thought id get back in to it and give this routine a try….any advice?

    Thanks in advance,


  26. I just wanted to know what types of workout exercises are involved. When I clicked the link of the Colorado Experiment it doesn’t indicate any details.

    Is there a book I should buy?


  27. Julian, Maybe this will be a place to start for you. I found this post at by Casey Viator himself at I knew about this experiment many years ago, but I didn’t know that he had dieted down right before the study. I think that explains (at least partly) his massive gains. However, the genetics role is always key (you ought to see a picture of him when he won the Mr. America at age 19!

    Also note how near the end of the post, he stressed the importance of moderation as we age. Very wise words! Hope this helps.

    Chapter 14

    The Colorado Experiment

    By Casey Viator

    There has been a lot of documentation and controversy regarding this entire operation. I would like to put my two cents worth in and tell everyone exactly how this went down for the record.

    Here is my (Casey Viator) accounting:

    I really had to diet hard to get my bodyweight down to 168 lbs. We calculated that my diet before the experiment was less than 800 calories per day.

    I remember flying to Colorado in one of Arthur Jones airplanes, a Cherokee Six. Arthur always flew very high in the Commercial Jet Lanes in a decompressed cabin which always gave me the worst headaches. Arriving from Florida to Fort Collins,

    Colorado, I had more to contend with than I had prepared myself for. I was one mile high and I had to aclimate quickly, but I knew food was coming soon. We arrived at the Lamplighter Inn, just outside of Fort Collins, where I was going

    to spend the next 28 days of working hard, training and eating, no fun, maybe a movie now and then, we were there to work not play. Think about it, every day for the next month – eating, training my brains out like an animal, sleeping –

    that was my job.

    The next step was the weigh in. Body Fat count at Colorado State University was a very complex process. We used the Merrimac BodyFat Counter. This is one of the best Veterinarian Colleges in the World. The BodyFat Machine, or counter, was contained in a solid lead room with a huge crystal that was placed over my body. The radioactivity from my muscles registered my lean body mass.

    Remember this was the 70’s and this particular machine was considered State of the Art. I never questioned the accuracy, and still don’t, of this equipment. This experiment actually showed me that even in my low bodyweight, I still gained weight and lost bodyfat. Eating was quite easy the first week after all my previous month and a half of dieting. With a healthy cash incentive per pound of muscle gain, I was raring to go.

    The next step was to convert the Physiology Lab into a training facility. We had about 20 pieces of Nautilus equipment and prototypes to move to the second floor. There was even talk about the structural integrity of the second floor accomodating these pieces. Many tons of equipment was moved to that floor.

    We had brought a new line of negative prototypes that we used for testing. For example, we moved the weight up into the contracted position for the muscle with our feet and lowered it with our biceps or triceps. We even had a negative bench

    press which worked in the same fashion. There were many other types of prototypes such as the single pad Squat Machine. This piece was a real workout but in the end the mechanism that locked you out of the machine could not be perfected, hence it never ended up as a production model – all considered, this was a great machine.

    The first week or so these training sessions were very difficult. I was untrained for 5 months and my hand had atrophied quite a bit. The first two

    sessions I ended up on the floor with a pulse rate close to fibrillation. But, as they say, “what won’t kill you will only make you stronger.” I tried to keep

    my fat content down during my 6-8 meals per day. During my workout sessions,

    Arthur would more or less sit in a chair and read the newspaper. If he figured I

    was slowing down my pace he would say something insulting and I would get mad

    and push even harder into the set, which made me achieve better gains.

    The only rule was keeping perfect form. This was a game he and I played for

    almost 10 years off and on. One thing about the man, he sure knows how to “piss”

    someone off to make them work harder through their workouts!

    My workload was so intense that my body absorbed everything I ate. My muscles

    were coming back rapidly. This was a true case of muscle memory.

    Many people have questioned the validity of this study. A lot of factors came

    into play, one of which is genetics. The average man would not have been able to

    gain 63 lbs. of raw muscle, which Arthur Jones and myself have been defending

    this study for years.

    There has been a lot of questions regarding steroid use. Many people claimed

    that I loaded up for this experiment. I can honestly say that there was no use

    of steroids during this study, which is a very important point.

    I was closely monitored in a closed door environment. Believe me, I would have

    done anything to have gained that weight, but I knew my rebound potential and I

    also knew I would make remarkable gains even before the study began.

    The rest factor is very important when an entire body workout is performed.

    Proper sleeping and eating habits are also very important factors. When you work

    your bodyparts three times a week briefly but intensely your body has to grow.

    Proper sequence of pre-exhausting exercises is very important also. The safety

    factor is observed very closely, especially during the first part of each

    movement. That is when you have the strength to injure your self. The last part

    of any exercise is usually not the most dangerous point, your muscles are simply

    too weak to injure at that point. Throwing a weight or dropping or lowering a

    weight too fast at any time can injure a subject.

    The Denver Broncos came in for training sessions and to watch us go through our

    fast paced training. Dick Butkus of the Chicago Bears was also there training

    and observing what was going on. I was very proud of the results that took place

    in Colorado and feel that this study has contributed to the awareness of how

    much time is wasted in most individuals workouts. This experiment is still being

    studied in colleges across the country today and also can be found on the


    I must say that I have injured myself on many an occasion in the gym – with

    pectoral tears, lower inguinal hernias and many other injuries, however I really

    managed to stay injury free using this type of heavy training, so I felt I had

    to test out my boundaries. At my current age of 48, I feel this is not safe for

    the average man: 750 lbs. squat, 500 lbs. incline bench press, 1500 lbs. leg


    As I mature, I feel moderation would have been better for my overall well being.

    Every injury was caused by bad form or explosive movements. If I can teach one

    person the hazards of this type of training, I would really be very happy.

    If any trainee is considering doing this type of training, I would make sure

    that you work at your individual pace and push yourself just enough so you can finish the entire body routine.

  28. 2 friends and I have just started with the system today. Last time I tried I made it to day 17. and put on a descent 15 pounds. This time I must go all the way.

    Current weight at 6″6″ is 205 lbs.

    The other two friends have 6″2″ and 158 lbs ( this one is critical 🙂 and 5″8″ 155 lbs.

    I will report in in one month 🙂 Hope we can survive.

    Sincerely, Igor B.

  29. Hey Tim,

    I can’t believe how many haters you have. I just read your book (and ordered the extended edition!) and it was amazing. My family and I are going to be testing your fat loss and weight gain routines. I can’t speak for the family but I will document my experiment profusely. From all the research I have done, it seems nobody has tested the method exactly right (except for you, of course). So I will be starting Monday, having researched All I need. I’ll update upon completion. I wanted to also say thanks, for the motivation along with the wisdom.


  30. Just a tip for all you folks worried about the accuracy of body fat measurements: this article gives you all you need to test a formula for anthropometric (circumference of different body parts) body fat measurement.

    See, Tim’s measurements in this article are spot-on. They were taken by professionals, including (correct me if I’m wrong here Tim) the use of highly accurate laboratory methods for measuring body fat percentage, as opposed to more fallible methods like calipers or anthropometric formulas.

    Therefore, any anthropometric formula should, if given Tim’s measurements, produce Tim’s body fat percentage. Simply look up a formula and enter into it both Tim’s before measurements and his after measurements. If the formula correctly spits out 16-17% for for the first calculation and 12% for the second calculation, it has given an accurate result for two different sets of data points and can be considered reasonably accurate.

    One caveat:: This may only work for men due to differences in body proportions and formulas used for men and women.

  31. Hey Tim,

    I was just wondering if this program would work for a vegetarian. Are there certain tweaks that can be made to accommodate a vegetarian diet? Is there anything else you would recommend, exercise or food wise, for a vegetarian? Thanks!

  32. I looked at your bodybuilding page and am very disappointed at the misleading title of these articles. You DID NOT gain 34 pounds of pure muscle. You gained 34 pounds in body weight. You were also consuming creatine (via NO-Xplode), which means 5-10 pounds is just water weight! Creatine also makes muscles look fuller, but it does not add dry muscle!

  33. wow 34 lbs. of Muscle in 4 Weeks…

    if you write a book on bodybuilding i will definitely buy it,

    i think everyone here will

  34. I’ve been into nutrition supplements since I met Emergen-C and FizzIt/Zip Fizz, and various multi-vitamins. Several members of my family are body builders and health nuts. My sister recommended the Dr. Max Powers Anabolic Stack to me.

    First off, I got the Dr Max Anabolic Stack for $99 at a local GNC store (with membership). I was surprised I could get the same stuff at their own website for only $60!!

    I usually take just one pack a day with a very tall glass of water after breakfast. You definitely will want to take this with food and PLENTY of water. One thing you will notice after taking this, your body will want water and lots of it. Throughout the entire day I feel a noticeable rise in energy as if I had a really dark cup of coffee.

    I recommend just one pack per day due to the insane percentage of vitamins and nutrients. One of the responses I get taking this stuff is that your body will pass most of this stuff through your system without absorbing it. This opinion is debatable from my research online. Through my own testing with an increase in Vitamin C intake: I haven’t been sick for 6+ months. I used to take sick leave on a monthly basis…

    After a week of taking this supplement I noticed my energy levels were much higher and my workout results increased. Running several miles for a quick exercise is now easier than ever. I’m guessing each user’s results will differ.

    I recommend taking this early in the day after a big breakfast. Drink plenty of fluids! Also, unless you are working out for hours and hours, fitness trainers I know recommend just 1 pack per day.

  35. Hey Tim,

    As a former division 1 football player (Center) I had to figure out a great way to go from 305lbs (where i played at) to 215lbs (where i wanted to be for my 6’2″ frame) without becoming a drippy, flabby mess. I did it in about 6 months while maintainging a bench/deadlift/squat of 350/430/500

    I utilized the philosophy of VInce Gironda the “Iron Guru” for diet and weight training. His diet was very similar to yours, but my weight training almost exclusively for the past 2 years has utilized his “honest workout” also known as the 8×8 system.

    I’m curious as to your thoughts on your HIT method compared to Gironda’s. I see many similarities (lower weights, little rest, efficient workout), and would certainly be willing to take the plunge. Your thoughts?


  36. I have to say after trying to work out like this for a week I am a believer, one set of the the 5/5 cadence felt like I just worked out my chest for an hour. I have been working out for a long time and I think where ome people may be going wrong with this is, not understanding just how much effort you have to put into your one set to failure. I just tried working my chest out 6 days after my last workout and I have still not fully recovered.

    Another fun challenge. Try just drinking water for a month, no other liquids. I have cut out booze, caffiene, artificial sweetener, juice, milk you name it. I have lost 10 lbs this month and havent changed a thing in my diet. (Actually I have been eating worse )

  37. I have been to this level of training and beyond you can look at my website which is about how to survive all and we have org and net at the moment, I havee posted the size surge diet which references the LIATTLE KNOWN COLORADO EXPERIEMNT!

    Arthur Jones was awesome thinker and innovator Casey Viator was short and densely built and did take a boatlaod of AAS but that was what they knew then, I take HRT Mormone Replacement Therapy and use the Test and Deca as a way to become rebuilt and rejuvinated after a horrible beating I took as a first responder at Sept 11 2001 WTC Site, the clinic I use is legal and best of all they do care what happens they ship and they do blood work, this all combined with this information and you are more than on your way have fun, live life like there’s no tomoorow but plan just in case it shows!

    Bestregards to all

    Sgt Matthew

    1. I’ve addressed this and listed the names (Yuki Nakai, Yamada Manabu, Rumina Sato, etc.) elsewhere on the blog, but these pages don’t stop coming up. Rightly, it was on mats or in a ring, not in a cage, but editing leads to wording so people understand. “Submit” would also be much more appropriate to “vanquish”, but few people in the general public get “submit”. It doesn’t bother me if they don’t believe me. Hopefully it doesn’t bother you either.

      If they think I’m confident I could win in current MMA, they are wrong. I’d get destroyed. The sport has evolved a lot over the last 10 years. I started with Shooto and submission wrestling at Kiguchi dojo in 1992/93. Ancient history.



  38. Hey Tim!

    Congratulations on the experiment! I read about your experiment the day after I signed up for a Nautilus based training and am excited and ready to test your training/food plan.

    Two quick questions for your valuable time:

    1. I heard testosterone levels, the basis for muscle buildup, vary greatly during the day. What time of the day is the best to practice, in a high or in a low? At what time did you practice?

    2. Is working on two alternating, full-body workout plans an option to gain even more muscle mass or will the results suffer?

    I thereby mean Monday Plan A, Wednesday Plan B, Friday Plan A, etc. with 7 different exercises each time.

    Thank you for your time!!


  39. Not wanting to put a downer on it but am I the only one that doesn’t believe that someone added 5.5inches to their chest in only 8 workouts with in a 4 week period? Sorry not buying it.

  40. Hi Tim, hi all

    I am totally curious to try out that program. I’m just not quite sure about a couple of things – could you please help me clarify?

    1. What I still don’t understand is: eating such large amounts of food (You refer to eating between 5000-8000 calories a day!!) why don’t you just go fat? Especially if you only work out 2 times a week for 30min.???

    I was pretty chubby 2 years ago and then lost a good 25lbs. I am kind of afraid that I will gain that weight back on…

    2. In which order do you do your workout?

    On the site You refers to this:

    Favorite Exercises:

    * Conventional-stance deadlift

    * Pullover

    * thick-bar reverse curls

    * standing overhead press

    * incline dumbbell bench press

    Do you recommend this exercises in this particular order?

    3. Is it still possible to get this kind of results without taking all of those supplements?

    I’d like to stick to a proper diet (eating like a horse) and Protein Shakes (Whey & Time Released)?

    Thanks a lot!

    With greetings from Germany


  41. well, this is my first post on this blog, i haven’t really had the time typing, since i have been reading it, and just continued reading ALOT!

    Now i have decided that the belly gotta go, and i need to get back in shape (ex B class muay thai fighter)

    i will follow this workout+the diet for 1 full month, and my brother will be on it aswell. however i do have 1 question.

    in your diet page, you say: take 1 day off= pizza and coke day, which is cool.

    but then in this page you say that i should take 1 day per week with 50% less calories than usual, to prevent the body to get used to the new protein intake? if im correct?

    So should both be done, or should i only do one, and which one? and should they be away from eachother, like monday and thursday, or is it okay to place them next to eachother?

    I hope that someone can answer this, and im sorry if it has already been answered, couldn’t find it anywhere,

    there will be taken measurements, pictures, and notes of everything, to see the transformation in 1 month.

    last thing, keep it up Tim, your book +blog has blown my mind away in ways i never could imagine, i have learned so much, and i am completely fascinated by your way of doing everything the “lazy way” only to be doing the very same as most others, only with 20% effort, i just love it,

    Like the article with david blaine, where you hold your breath, i remember back in my days where i was holding it for a min, which i found pretty okay. and with the exercises you gave i did it for 1min and 30 sec without having half the lung capacity of back when i was in shape, well just had to say, damn. keep it up my man!

  42. hi everyone im 18 years old and am quite interested in trying this out for my self but i would like to do it the right way. i am a bit confused as to what it is i have to be doing. anyone who clearly understands the steps to this program i would MORE than appreiate it if you would email me explaining how do perform this miracle. my email is (thanks so much for anyone who helps)

  43. This is a really interesting concept. It looks like you’ve got decent genetics to begin with but still very impressive results in such a short period of time. You are a genius at figuring things out very quickly.

    The 3 best things anyone can do to gain weight quickly:

    1. Lift 3 days per week using compound lifts.

    2. Eat 6 meals a day with the right amounts of protein, carbs, and fat.

    3. Rest.

  44. I am drinking a gallon of milk per day, plus my food intake.

    I’ve gained 7.5 lbs in 6 days on the diet.

    3 days at the gym per week (been twice) heavy weights low reps.

    I am 6’3” 145 now, working up to 180.

  45. @ Colby Re: Matt

    Hey Colby,

    Thanks for reading my Post.

    Couple of things.

    1. You are correct about my numbers not adding up **(. I went from 280 to 296, not 292 as stated. My mistake.

    2. For the past 10ish years i have measured my body fat w/ skin calipers at that location. I don’t mention % body fat, only MM as this is a direct measurement. I assumed that as long as the measurement stayed the same, the increased mass would be from lean muscle growth. very little would be fat.

    3. I use GOMAD, as stated. Great for muscle gains!

    4. I used this program twice. I weighed in at 305 the second time around.

    5. Why gain more weight when I am 280? Good question. I played college football @265. I am atskinny 300 lbs @ 6′ 6″. People always comment that they have a relative that’s my height, but much bigger. At 300lbs, I still look “thin”.

    6. I found Tim’s Article to be interesting so I came up with a plan and committed to it. I posted my results because I was astonished and wanted to share them. I liked my body @ 280, 296, and 305. That was and is always the final test.

    7. While I appreciate that this workout may not work for you, it did for me. Twice. Please note the expanded body measurements. I was asked repeatedly if I was on steriods. Also how come I don’t workout anymore.

    8. Try it. It is only a month, what do you have to lose?

    9. What was your best month in the gym ever? Did you ever see similiar gains? If so publish your program. I would be willing to give it a try……

  46. Tim,

    Not sure if you read comments here (or out-source comments ala 4HWW), but I was wondering… do you have any articles/experiments for rapidly increasing cardiovascular-endurance/VO-max?


  47. Hey Tim,

    I’m an 18 yr old college student that stumbled upon your site look for speed reading tips and have been HOOKED on your blog since! Your blog is AWESOME, you post stuff that I’ve incorporated in my life in A LOT of ways. Seeing that you’re one of THE top productivity gurus of the internets, I have always been one to love to be able to get as much done as I can efficiently in the such little time I have it seems! I can’t even get over it! My attempts to “gain” more time extended even to the point of trying the uberman sleep schedule (which I stopped after a week and got extremely sick i.e. 103 degree temp 🙁 ).

    I’ve bought your book and read it, LOVED it, as well as the many other people who have had the pleasure of reading it. And I’ve also bought many other books that you’ve recommended on your blog and can’t wait to read them… once I have the time x.x

    I think that people who have the audacity to criticize your posts should be

    SLAPPED for their complete utter ignorance.

    Tim You’re awesome and my hero, keep posting awesome/amazing stuff that

    helps people live life happier and more efficiently!

    Sincerely, Jon

  48. Good God, are you people so blind that you actually believe this crap? Ask ANY (and I mean any) expert in phisology and they will tell you a genetically gifted individual would have a difficult time adding 35 pounds of muscle in a lifetime without steroids, let alone a skinny bastid adding that much in 28 days. This is CRAP people, utter crap, I woud not doubt the photos are doctored or represent the authors transformation after taking steroids and working out for at LEAST one year. And this is coming from a STRICT adherent to high intensity weight training principles. Crap guys, complete crap.

  49. have followed you weight loss, but feel i am in a slumb now, i would apprieciate adivce o without fat gain , i have became lean but feel i have lost my muscle as well sadly , pls help

    king regards

    a passionate wannabe nutritionlist/ trainer your words are wisdom to me so please help me , i do 6 days a week trainng and would love if you can give me full advice

  50. Tim – maybe you can help me…

    My son watched this video here called [removed]…

    and he just read your amazing article.

    Considering he’s only 17 – would it be safer for him to do your program or this video or should he wait?

    please help – he’s real desparate to start

    1. Hi Megan,

      Sorry — wasn’t sure if the link was spam or not, as it seemed to be a big sales video. Avoid the ballistic moves and use what I suggest at a 5/5 lifting speed. It should be safer for him to use the exercise protocol I suggest.



  51. I’ve been following this program for a while at my school gym and getting some results, but far less than you and some of your other readers. How important is it to use Nautilus or other cam-shafted machines? Also, how much does it hurt me if I occasionally eat a meal with medium-GI carbs like a burrito, or a low-carb high-fat meal?

  52. Interesting studies going mainstream now about working out less but harder for better results. this link is to an article on msnbc news about how interval training can be twice as effective and get you way better results in a shorter amount of time:

    Just reminded me of your advice, Tim, so I thought I’d throw the link at you guys.



  53. I use casein both post-workout and pre-bed if I’m on a gaining program. Whey can be useful in combination, but it often results in a negative nitrogen balance shortly after ingestion due to it’s rapid gastric emptying and AA absorption. It is possible to do just fine with whole foods or just casein. I would not use whey in isolation unless you are eating something to slow its absorption. I know this contradicts many recommendations out there — just my experience.

    Hi Tim,

    Thinking out loud here.

    According to Loren Cordain, PhD., who you’ll be familiar with as author of The Paleo Diet and probably the man most responsible for publicizing the Paleo/priman/hunter-gatherer lifestyle (although starting from a medical perspective your friend Michael Eades, M.D. sure did and does yeoman’s work) Casein appears to be the protein in cow dairy which is carcinogenic, unlike whey which is both high quality and harmless.

    I’m not saying one should totally avoid dairy as I gather it’s much more important to avoid grains and sugar: Plus dairy can be both economical, tasty, and a convenient simulation of the foods humans evolved on. (Eades and Kurt Harris, M.D., who blogs at both agree on this point.)

    However, in light of Cordain’s and others’ new research and conclusions, which has somewhat of a logical basis insofar as casein is produced by cows and not humans, is proactively supplementing with casein and recommending others do same still a good idea?

    1. Hi Christoph,

      I no longer consume casein isolate. I believe that most proteins are best consumed from whole food sources. There are just too many things we have yet to identify that work in conjunction with the protein we’re so eager to hack out and make taste like chocolate 🙂 Good comment. Kudos.


  54. Afterthought:

    For what it’s worth, pulling out my copy of The Paleo Diet I noticed Michael and Mary Dan Eades, M.D. are featured front and center on the cover endorsing Cordain’s book.

    Cordain isn’t without his detractors (some think he’s too anti-dairy, for example, and too anti-fat) yet he’s also a serious and respected scientist. His conclusions on casein wouldn’t be enough to make me stop dairy outright, but I wouldn’t supplement casein powder… out of prudence.

  55. This is a cool experiment. I’m about to try and bulk up for two months starting in May this year. Are there any tips for eating more calories? I’m probably eating around 3000 calories right now, getting it up to 5 to 7000 looks like it could be difficult. In terms of food prep I should be fine, but actually consuming it might be hard.

    Are there any tips for being able to expand your calorie intake? I heard drinking lots of water can help expand your stomach which may allow you to eat more food over time.


  56. Starting next week I am going to follow a hybrid of Tim’s advice combined with Doug McGuff, M.D.’s “Body by Science” teachings and embark on my own version of this experiment, but more radical insofar as I’ll do 1 workout a week (plus any other activity which appeals to me at the time).

    Yes, my initial couple dozen weeks’ progress will be slower, but so will my time invested. Further it will be much longer before I hit a plateau and have to reduce frequency as Tim advises will become necessary.

    Mostly, I can do other interesting personal projects that also appeal to me on the other days of the week: 1 per day as it happens.

    I’ll report back in a year on the outside, sooner if it’s going well.

  57. On one of these 4HWW posts you talked about a book you were writing about how to “hack” the human body for better performance. Has this book ever been finished/released?

  58. I’ve been doing this program for the last four weeks. The first week I tried to get 5000 calories by only eating what you suggest on, but I just couldn’t swallow that much, so for the last three weeks I’ve been on GOMAD as well, thus getting +5000 calories.

    My weight has increased from 77.8 kg to 85.8 kg – that’s 8 kg gained.

    My measurements, before and after in cm:

    Biceps flexed: 33.3 to 36

    Chest: 97 to 100.5

    Thigh: 58 to 61.5

    Shoulders: 117 to 122.5

    Lower arm: 29 to 30

    Waist: 83 to 90

    Hips (ass at widest): 98 to 100.5

    Calves: 38 to 38

    Before and after pictures:

    Unfortunately I don’t have measurements of bodyfat before and after, but I think it’s pretty clear from the pictures and from the increased waist size that I have gained fat. Might be because of the GOMAD?

    Besides GOMAD I ate quinoa, rice, whole wheat pasta, tuna, pork, chicken, lentils, beans and oat meal. I supplemented with B-vitamins for breakfeast and before bed, as well as lipoic acids and chromium for all meals. I ate four times a day. (I have decided to allow myself to eat other things as well now. I’ve gotten sick of eating the same few things every day for a month…)

    For the first two weeks, I worked out three times a week. Each workout lasted about 45 minutes. For the last two weeks I’ve been doing only two workouts each week. I have a casein protein shake after workout.

    I do the exact same exercises each time as suggested by Tim on

    Pullover + Bent row

    Shoulder-width leg press

    Pec-deck + weighted dips

    Leg curl

    Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed)

    Seated calf raises

    Manual neck resistance

    Machine crunches

    I’m pretty sure I have gained muscle because I use heavier weights for my workouts, but I’m a little concerned about the extra fat. Is the increased amounts of fat to be expected, and I will just have to cut it off with cardio later?

    Suggestions and feedback is very much appreciated.

  59. Personal Experience is the final arbiter of what you believe – I don’t care about the theory; I’ve been doing this for 3 weeks and the results are insane. I’ve never been so torn up after the gym and I’ve never gained mass so fast. I’m only going once a week, and it’s still working.

  60. Tim i would love if you reply back to me i have done you how to lose weight fr 4 weeks and i am pretty lean and ready to bulk,

    so could you tell me exactly what to take now to staret bulking and reduce the amount of fat possbile, i amready to take this step just please tell me excactly what to eat i know what you said about your low carb, but i am 17 so maybe tell me what i can eat after workout more about them fast acting carbs

    and other foods to get my calories up!

    also if any supplements/vitamins to take as well please tim very excited to start this, cause i am impressing a good few with my leaness but feel lost abit of muscle , (not your fault just i love to run a fair bit lol)

    im ready to put myself through thisnew experiemnt, i also see this is one of my life style expierments, i am mostly strength core and interval trainer and have put resistance bands in my workut , i do alot of supersets and arrange of areobic and anerobice in my workouts

    pls get back to me tim asap want to start asap!

    btw if you cant understand this i suffer from a form of dyselix so i do apoligse and i know its not a excuse but pls reply to me tim :)ur one of my idols,

    ps also want my own service , but dont knw how to properly start, as personal trianer but thats for another forum lol:)

  61. also when you say take quinoa, is that with every meal or just after gym!

    also finaly i talked to a powerliftr and he does no more than 30 minutes a day and before his event he takes the full wekk of and recovers and sits in sona and we have a right laugh although when he say what he squats i feel a tadd uncomfortable lol

  62. Hello Tim .First Of: THX for all the inspiration, both in the book and on this page!

    I’m confused about how you spend just 30 min in the gym. Sow here is my ?:

    how many set off each excercise? (just one or 3-4?)

    and do u wait 2-3 min between each set or just between exerceises?

    Thx again for all the great stuf u putt on here(i can(and somethimes do…) spend hours here

    From Copenhagen Denmark


  63. Hey how yah doin. I just won a New Jersey state title for high school wrestling at 171 pounds. I don’t really cut weight so i’m at like 175 right now. Anyway i wanna bulk up to at least 200 pounds before prom (May 14th). I’m 6 feet tall and basically lean muscle. Did alot of negatives at the gym today because of this article. but basically my question is what protein shake should i be taking and what exactly should i be eating for breakfast lunch dinner (i don’t have much money for supplements unless they r absolutely necessary to hit my goal) and my familys not super rich so i doubt my mom will go shopping and buy expensive meals to suit my diet. please email me back or i will check back here frequently.

    Ryan Callahan

  64. So, I am confused. I am wanting to do this, but you should not do it unless you lose your fat first? If you want to gain muscle? I was under the impression that you will burn fat WHILE gaining muscle on this program?

    Also, getting all my protien only from food scares me.. that’s a lot of calories. I would think that only working out 2x a week while eating such enormous amounts of calories would pack on the pounds, no?

  65. Opps, used my blog name. My bad. So, Tim, you don’t take Casein anymore right? What would you suggest to get extra protein, I just can’t wat that much food in a day!

  66. i know i migh sound stupid but tim i really want to start do you take quinoa with every meal or just after gym?

    i dont mind eating more beans and meat with ever meal and just quinoa after post with my shake

    let me know asap Tim want to start this monday 🙂

    finally i am very lean and hoping for some nice gains 😛

  67. ok i know ims a busy guy and all so if anyone can help me should i take qinoa wth every meal or just post workout?

    is oats,pasta ok after workout and just stay on his diet through out i have no cocern eating 800 calories pasta after a workout every day ,

    some help please

    asap i am starting monday!

  68. If your protein is coming from relatively lean meat it is not difficult to get a lot of protein without going overboard on calories if you’re trying to cut weight. A pound of relatively lean sirloin will give you about 140 grams of protein but only around 850 calories. A pound of cooked shrimp will give you about 95 grams of protein at only 450 calories.

    If you take some time to look up the values of different foods you’ll find plenty of options to get adequate protein while still being able to keep your overall calorie intake low.

  69. For my post workout drink I actually use maltodextrose and dextrose along with kool-aid for my carbs and a protein isolate shake for my protein. I skip the fat in this meal because it slows the digestion and absorption of the nutrients which need to get into your body fast after an intense workout.

  70. Kent, I’m not Tim, of course, but my workouts last around 25 to 30 minutes on average. I do one set of each exercise using enough weight to achieve muscular failure after between 7 and 10 reps. Each of these reps takes an average of around 8 seconds (about 3 seconds to lift, a brief pause at the top, and about 3 to 4 seconds to lower) plus a few deep breaths in between reps on exercises like squats and deadlifts (rest-pause repetitions). A typical set lasts anywhere from 60 to 80 seconds, with the squats and deadlifts lasting longer due to the breathing pause between reps.

    I typically perform 8 exercises per workout, occasionally adding one or two grip exercises at the end. I currently alternate between the following two full body workouts, which are done at home with free weights.

    Workout A:

    1. barbell squat 1×7-10 (1 set of 7 to 10 repetitions)

    2. barbell bench press 1×7-10

    3. bent-over barbell row 1×7-10

    4. barbell stiff-legged deadlift 1×7-10

    5. dumbbell lateral raise 1×7-10

    6. barbell pullover 1×7-10

    7. ez-curl bar french press 1×7-10

    8. ez-curl bar curl 1×7-10

    Workout B:

    1. shrug bar deadlift 1×7-10

    2. standing dumbbell press 1×7-10

    3. weighted chin up 1×7-10

    4. weighted sissy squat 1×7-10

    5. weighted parallel-bar dip 1×7-10

    6. ez-curl bar reverse curls 1×7-10

    7. one-legged dumbbell calf raise 1×7-10

    8. weighted crunch 1×7-10

    At a max of around 80 seconds per exercise, plus extra time on the squats and deadlifts the actual cumulative exercise time is typically under 12 minutes. I take about one to two minutes between exercises – long enough to switch weights, put things back, etc., without rushing. I am currently timing each of my workouts as part of making a point of how little time is actually required in the gym, and my last two were 29:46 and 30:40

    1. Drew,

      Thank you for posting all this great info. I’m collecting everything you’ve written about and combing thru your site.

      I’m going into this 7 week body recomposition contest. I want to gaint the most muscle as possible in that short time. SO Here I am.

      I’ll likely steal the above workout. But I tell you this. I’m about 5’7, 160, not skinny, but a PUNK. I just joined a gym and I stared doign the Bench press. I almost killed myself lifting 135. WTF. I need to find a girl gym.

      Anyway, if you have any more specific advice, I’d be very VERY intersted.

      Good Stuff.


      1. Moe,

        Best advice I can give you as a beginner is to start with a weight that is only moderately difficult and focus on form first. Once you are confident you are capable of using more weight in good form, increase by 5% or 5 pounds, whichever is less.

        Always try to do a little better than you did previously. Progression is key. Resist the temptation to do more exercises, more often. If you train hard enough very little exercise is required to STIMULATE improvements, and adequate rest is necessary for the body to PRODUCE improvements. More exercise will not stimulate a proportionally greater degree of improvement and can prevent the body from producing what improvements are stimulated.

        Train hard, but briefly and infrequently, eat well, get plenty of sleep, and minimize your stress and you will be surprised at how your body changes.

    2. Drew,

      I was trying to figure out how to thank you for your time and good advice.

      I’m not going to do anything STOOPID, and that’s a big thanks to you and your site.

      Dude, its really awesome. I’m combing through it right now, and I’m sure to try a lot of stuff… Chin-UPS **BUMMBERCLATT** me have trouble do 10… =)

      You really have good taste. I remember that in ’92 when I was first interested in looking good, Frank Zane and Mike Mentzer were my favorite. Great size, definition and balance.

      I’m learning a lot and I’ll be incorporate all your great advice. I’m going work towards that bike guy improvement; go from 165 lbs – 173 lbs

  71. @ Drew

    Thx, only one ? left then: is it working for u to? 😉 how long have u been doing it, and what is the result?

    thx again


  72. @Kent,

    Yes, only one set per exercise. One set is all that is necessary. The majority of research shows no significant difference between single and multiple sets. Prior to the 1950’s when steroids started ruining bodybuilding, the majority of bodybuilders trained this way, performing a single set of about a dozen exercises, 3 times per week.

    Although I’ve experimented with different repetition ranges, repetition speeds and methods (negative-only, negative-accentuated, hyper, Max Contraction, SuperSlow, rest-pause, etc.) and have varied the specific exercises performed, my workouts have all been basic, brief, single-set routines, performed no more than 3x weekly, and at some points I have trained only once weekly and still managed to improve. When I started I weighed about 150 pounds and I was able to build up to 180 while improving my definition over a period of about 6 months. This was back in ’94. Since then, my heaviest weight in lean condition has been around 195, which doesn’t sound like much if you compare it to the claims of today’s competitive bodybuilders, but isn’t bad for someone who is drug free and is about 5’8″ with an ecto-mesomorphic frame.

  73. hey all i am on day 4 of my bulk, i am pretty lean and have started bulking so hopefully better results, but tonight i ate 5000 calories all lean meats and vegatables etc

    hardest for me today

    i working up day 1 3000

    day 2 3500

    day3 4000

    and now today 5000

    very parnoid about the fat gain as its near summer but i will see it through! lol ill keep posting

  74. Wow Tim. I get such great info from your book and this blog. The biggest thing I realize though is that some people just plain suck! I can’t believe the amount of hate and disbelief. If they would simply do what you did, exactly as you did it – and then truly fail, they could disprove your results. For all the hot air blowing around here, I haven’t see any takers yet.

    Which leads me to a good time saving tip for other regular readers out there: I used to read the blog posts and every response that followed. Now I just read the blog post and skim thru the comments to read Tim’s responses. All killer, no filler!

    Thanks for kickin’ ass Tim.

  75. its been 5 days and my weight is now 168lbs i started 161 lbs wait line hasnt moved but very parnoid lol, i do feel already beefy

  76. Impossible. The only way to gain this much mass in 4 weeks is to take enhancement drugs and even then you can’t gain 8 lbs a week completely lean. Ludicrous. Not to mention your body fat level mysteriously drops as mass is gained. Its the no cutting cycle miracle. Besides its just not healthy to gain anymore than 2-3 lbs of mass per week and if you decide to take the short cut 4 lbs per week with a perfect diet.

  77. This is actually a very dangerous program. Eating 5000-8000 calories a day and not working out enough and sleeping enough to allow muscle growth is stressing kidneys and other body functions. Not to mention how much fat your going to gain. There is no reason for anyone who is not an athlete to be eating this much even if the food is healthy. This kind of calorie intake is for professional athletes and military training. The transformation in these pictures on this website typically take at least 6-12 months and 3-4 times a week possibly more during the dieting phase at the gym if this person did not take any performance enhancing drugs. Don’t be fooled by these guys. Building a great physique takes time, dedication, healthy food and hard training. Its a shame that so many try to fool people into thinking its easy and make money doing so.

  78. WOW Tim, those are some impressive gains… That’ Colorado Experiment is really interesting too I’m going to check that out…

  79. before pictures better IMHO.

    too much muscle can be as unattractive as a fat belly.

    A swimmer body is the way to go.