Of course it’s possible, but is it possible to gain that much muscle in such a short period of time? According to Tim Ferriss, author of “The 4 Hour Body”, it is. Through his diet and exercise plan, he gained 34 pounds (15.5kgs) of muscle in just one month. And that’s without any anabolics of any kind.
Inspired by his book, I am trying to put on 17 kilograms of muscle in three months. Why 17? Well that will get me to a neat 110kgs. Why three months? A friend bet me I couldn’t do it in three months.
The diet part of this challenge is pretty standard – high protein, high complex carbs, low-medium fat. Don’t count calories – if you are not putting on weight then just eat more.
The training principles Ferriss uses are not ‘standard’. He prescribes two x 30 minute workouts per week. That’s it. Each workout has two compound movements, with one set to failure, and some optional extras. The theory behind this (Occam’s Principle) is that the muscle should be stimulated but not completely destroyed, and then adequate rest and recovery given for optimal growth. Here’s what the workouts look like:
Incline Bench Press – Warm up, then 7 reps to failure
Squat – Warm up, then 10 reps to failure
Kettlebell Swings – 1 x 50 reps
Yates Barbell Row – Warm up, then 7 reps to failure
Barbell Shoulder Press – Warm up, then 7 reps to failure
Abs – 2 exercises x 10 reps
That’s it… Is it enough to stimulate muscle growth? I will find out in about 11 more weeks…
Diet wise, I’m following a pretty standard mass gain plan, looking something like this:
Meal 2 – 3 whole eggs, 3 egg whites, 400g natural yoghurt, 100g blueberries
Meal 3 – 200g chicken breast, 1 cup brown rice
Meal 4 – 200g steak, 300g sweet potato
Meal 7 – 200g chicken breast, 1 cup brown rice
That’s it from the guinea pig. Will keep you all posted 🙂
Yours in health,