If you have been paying attention to what books have been selling lately then you probably have heard of The 4 Hour Body by Tim Ferris. He’s the fella that wrote The 4 Hour Workweek a few years ago. A self-promoting and marketing genius, Tim has now propelled himself to the forefront of health, fitness and exercise methodology with this new book. The book covers a wide range of topics including:
* How to lose those last 5-10 pounds with odd combinations of food and safe chemical cocktails.
* How to prevent fat gain while bingeing (X-mas, holidays, weekends)
* How to increase fat-loss 300% with a few bags of ice
* How to gain 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
* How to sleep 2 hours per day and feel fully rested
* How to produce 15-minute female orgasms
* How to triple testosterone and double sperm count
* How to go from running 5 kilometers to 50 kilometers in 12 weeks
* How to reverse “permanent” injuries
* How to add 150+ pounds to your lifts in 6 months
That’s a lot ground to cover, I guess that is why the book is over 550 pages long! But the thing that I am interested in is how to gain 34 pounds of muscle in 28 days. Is this even possible? Can a tall, lean guy like me gain muscle without getting fat? Here’s my plan.
My How To Build Muscle Plan
I am going to follow the chapter called “From Geek to Freak” that details how Ferris gained 34 pounds of muscle over 28 days. But given my age (38) and body type (ectomorph) I am not going to aim to gain that much, even if I could. I am going to try and gain 20 pounds of muscle in 28 days and not gain much, if any, body fat. I don’t even know if this possible but it should be an interesting experiment.
But here’s the thing. I do not want to gain all the muscle in my legs, hips and ass area. Those areas have the biggest muscles on the body and would be ones that could grow the biggest the fastest. Call me vain, but I don’t bigger muscles down there. I want a bigger chest, shoulders, back and arms. Those muscles are for the ladies, especially my wife. So just like Visual Impact Muscle Building, I am going to concentrate on building a muscular, lean body not just muscle for muscles sake.
There are three components to this plan that I will need to follow to even have a chance to succeed. I’ll explain each one in detail later. The first is following the lifting protocol. The second is following the eating protocol. The third is following the supplement recommendations. Let’s look at each one.
The lifting protocol will be as follows:
- Perform one set to failure for each exercise
- Use a 5/5 rep cadence (5 seconds up, 5 seconds down)
- Focus on 10 or less exercises per workout (to keep it under 30 minutes per workout)
- Get adequate recovery time
- No cardio (except playing basketball once a week for less than a hour)
- No other working out
- I’ll use Olympic weights and dumbbells mostly and maybe a couple of machines
I’ll figure out what exercises I am going to do later and test what weights to start with for each one. I’ll do the same workout each time so I’ll only perform this a total of 8 times (every 3 days) for 4 weeks. Let’s hope less is more!
The eating protocol will be as follows:
- No added sugar or refined carbs (allowed in supplements but not the food I’ll eat)
- At least 20 calories per pound of lean bodyweight
- At least 1.25 grams of protein per pound of lean bodyweight
- As much organic and grass-fed meat as the budget allows
- Will follow a mostly Paleo based eating plan
I don’t know if I’ll track calories so much everyday but I will keep track of what I eat so I can increase the amount if needed. I also will not be doing any type of intermittent fasting like Eat Stop Eat while I’m doing this experiment.
The supplement recommendation is as follows:
- NO-Xplode, Slo-Niacin 500mg in morning
- ChromeMate, alpha lipoic acid at each meal
- BodyQUICK pre workout
- Micellean post workout
- Policosanol, ChromMate, alpha lipoic acid and Sol-Niacin before bed
- L-Glutamine for the first five days
- Creatine Monohydrate
That is a hell of a lot of supplements! I’ll let you know how much I spent on those for the one month experiment. Hopefully my stomach will handle everything okay.
How I’ll Record My Results
To try and keep some accurate records of what I am doing I am going to track what I eat, any supplements that I take and what exercises I did for the workouts and the reps/weight for each one. I also think that I am going to video tape one workout so you can see what I did and how long it took to do it. I won’t tape all of them but just one of them so you can get a feel of what the workout looks like.
I am also going to do a Bod Pod body analysis. I have done it two times in the past but I will do it once right before and once right after I am done with the experiment. That should tell me how much body mass I have and how much fat and muscle that I lose or gain. I’ll take some body measurements and photos also so I can measure and see what the difference looks like.
So this should be a pretty interesting experiment. I am going to start getting everything in order before I begin so I probably won’t start this until March and finish sometime in April.
Have any of you tried anything like this? Let me know in the comment section of what you did and how it worked for you. I’ll keep you updated.