Who else wants an in-depth, behind the scenes, fast track education to getting a physique like Brad Pitt in Fight Club, Ryan Reynolds, Taylor Lautner and other Hollywood actors? Imagine that combined with a bootcamp style personalized training with every single workout already. The 87 best bodybuilding books recommended by Rob Leathern, such as Shred It!, The bottom line is you CAN achieve that Hollywood hunk body without having your including many world-class athletes and elite physique contenders , achieve . what to avoid to get the best results from your strength training program?. 9 steps to build a Hollywood Body in 12 weeks We asked film's top trainer for the tips any man can use to get their own blockbuster physique. is it then time to invest in a gym membership and your deadlifting technique? . Transformation rule number one: the book and barbell come hand in hand.
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Fitness Black Book The result is a physique that looks great in nice clothes as well as on . teeny romantic movies ALTHOUGH the books from which the movie .. of the best bodies in hollywood and i know me and many other people working out, it baffles my mind as to why they chose such a method. He has a great athletic lean physique, I was wondering if you would so I've also been doing your 12 week cardio program to get fit for that. He has written numerous books and is probably best known for his work with definition without adding size to get that slim “Hollywood” look. Consider using this lifting method with those weights to get some And my contention has always been that a Functional Physique is a beautiful physique.
Did you do any negative only exercises like Jones did in the study? Have you been able to maintain the gains since you first did this? What was your rep-range for each of your exercises? How many calories per day were you eating? Were you also doing any cardio exercise? Your book is great, I ordered it via site first but the ship date went from 2 days to the first or second week of May so I dropped by my local Borders and found one copy that I snagged.
I will be seeking a worthy recipient for the copy from site when I finally receive it. OK, I like the idea of doing your own homework. In other words, if this is meant for beginners — and all geek-to-fantastic-body programs are — you should explain the workout routines in more detail. I went to the colorado experiment link but they give a bunch of stats on the results, not what working out to the point of failure means or what routine they used, etc….
Just started the slow-carb diet and also picked up my copy of the Four Hour Workweek on Saturday. My boyfriend leafed through the book and is already bugging me to finish so he can steal it.
Also, A. Any recommendations on this? People, if you get the book, it helps. To answer your question of percentages. He states that you are to find out what weight you can do for 8 to 12 reps. The idea is for each lift, to have your muscles under a total stress time of 80 to seconds. Each rep should take a total for 10 seconds 5 seconds up, and 5 seconds down..
You must go slow for every rep. For example.. If you want to start this workout. Go pick up a 50lb curl bar, and do as many 5seconds up, 5seconds down reps as you can. If your arms drop out of complete loss of strength to do another rep, then you have hit muscle failure. Furthermore, you should hit muscle failure at 8 to 12 reps. I go for 10 reps generally. I started out with a 60lb curl bar, and got complete muscle failure at 10 reps. I ate a calculated amount of protein and carbs which was a load and at my next workout which was 3 days later , I tried a 70lb curl bar.
I got 10 reps. I gained 10 pounds in the lift. That hopefully will explain. Some parts of the concept are confusing. download the book. Dang hard to believe that happened in 30 days. What kind of weight in Lbs were you lifting? Makes me question the authenticity of the entire posting.
Very interesting. Do you think you could breakdown your workout routine? Also, im not entirely sure I know what you mean by this: Check out my site at http: Tim — first stumbled onto your site because of this page being featured on del. Have since read through almost all of your posts, pages, interviews, etc.
I agree with shorter, more intense workouts. Hey Time, Impressive results! Do you have the workout you followed for the 4 week duration?
How many grams of protein and carbs per pound of body weight did you consume? I think one of the keys here will be to actually train in a manner where you have very high intensity over a short workout. For this experiment, did you train with a personal trainer? If not, did you do it with a training partner?
If so, what were his or her gains? From what I understand, putting on 34 lbs of lean muscle tissue in 28 days is a physical impossibility.
Having said that, and going by your pics, I do think you made excellent progress, and applaud you for that. Would you mind elaborating on the amount of kcals you ate during the month, also, did you take any supplements, and third, how did or do you maintain that size? I am interested in performing the same experiment. Can you tell me about the prerequisites of this experiment in detail?
I think the results would be interesting as I am a thin person. Thank you. Hi, loved the article, i would like to know did you train the all body each workout 2 to 3 times a week? You are obviously happy with your results, and that is what matters most. But, here is the opinion of one female reader: Before you had a toned, nice soccer-player-type body. Now you have a slightly freaky and excessively buff meat-head-football-player-type body.
I actually train alone and have since age Generally, I favor machines over free-weights for ease-of-use, with the exception of deadlifts for experienced trainees. Resistance is resistance, and machines require less clean up. For ambitious eaters, and eating is the hardest part, that number will be much higher. Last but not least, you are right: That said, there is one additional element more neglected than any other: I hope you can take the time to reply to this or at least outsource an auto reply haha.
I have lost 25 pounds in 4 weeks already. I can follow directions but workout A and B seem so basic I feel like a slacker not doing more. I would very much appreciated a reply! Short and intense workouts. You said you workout pm. Most people advise 1 hour workouts. Whats your take on the length of workout and times per week? I am really interested in this as I am a classic ectomorph that has made no noticeable progress the traditional route. I have been enjoying this site for a couple weeks and got the pre-ordered site book last week.
Thoroughly enjoying it. I really like the stuff in this post, but I have a question. That means you have 5 regular days, one ultra-slim day and one eat-all-you-can day per week right?
Or am I misunderstanding you? This looks interesting, Tim. One question: Or in other words, at what point should the weight be increased? One of the points you touch on but Sisco emphasizes is the need to recover. As a result, my weight fell to a multi-year low of That sucked.
Already the scales are moving favourably, and in a relatively short time. But your programme has given me inspiration to revisit the one-set-to-failure approach.
At the moment some of my muscles legs mainly are still going through that shaky phase where the neural pathways are getting re established. If you have any decent references on this, that would be great.
Jones is a bit vague on details about his one-set-to-failure. Would a bowflex work? That is a really motivating article, but I could do with more details! I guess my main questions are: I guess one useful thing if you have time would be more specific detail on what YOU did rather than just the guidelines.
Can you be more specific and outline this routine? Just one rotation? How many days per week? Can you be more specific on the types of lifts? Or, do we just need to make sure we are hitting our whole body every session?
I read to Colorado Experiment report and that is not much more specific either. It says something like lifts per session, with emphasis on the negative. I just received the book last night, and I ended up staying up too late reading it I almost slept in for a final.
I recently did something like this. Although I only gained about 10lbs of muscle in a month. I quite drinking soda, started drinking water and grape juice instead.
I lifted 4 days a week about 45min at a time and would do cardio type workout 1 other day a week about min. Hey Tim!
My question is more oriented towards females. My fiance is on the keto type diet with me, but has the MOST picky appetite ever, and, gets bored easily and wants to quit.
What type of workout regimen would you recommend for her, and, what kind of supplements to assist the process? I figure if the diet is half assed, at least the gym can somewhat compensate for it, still with results.
Input in more than appreciated! Good job Tim. Although you went from VERY undertrained to well developed, good job. Too bad there is no proof of dates for the pix but you seem like an upstanding guy. Great job. Now, are your plans to add another 10 pounds of lean? Any chance you could lay out the specific exercises that should be done in each half hour session? That would be super helpful. The advice you give is exactly what I found after researching for a few years. You were already in great shape and very fit before you started.
If you are totally out of shape, start slow, minute workouts, get some cardio, and work your way up to 30 minutes. I would love to hear more about the types of lifts you used! As Nathan noted, the Colorado Experiment is a bit thin on the details. Or is that the whole thing — no other exercise for total recovery?
Slow repetitions compromise explosiveness and speed. Though I think this is more of an issue with volume training than the one set to failure recommendation here.
And puffed up muscles are usually the goal of people lifting weights, anyway.
Did your bodyweight increase faster than your strength? Is there a better link? But yeah, the basic point that intensity and peak effort, not volume of training, drive performance gains is valid. Read about Tabata Intervals. I tried your diet plan for one week and lost 10 pounds Monday morning to Saturday morning , but gained back a lot on Saturday, and it seems to be coming off kinda slow.
I wonder if I am doing something wrong there. But can you provide a little more detail about exactly what you do and what weights are appropriate? Does it mean do one type of exercise as long as you can, no matter what the weight? Or do the maximum weight that you know you can do for however many reps you can? In that article, it talks about doing an exercise to strengthen triceps to failure, then doing another exercise that also uses triceps so your tris can go past failure.
What exercises did you do to get to failure and what did you do to go beyond the failure point? If you could tell me the exercises you did, it would help me get a better idea of what exercises are best for flexibility and to push someone past failure. If you could just list what a typical workout for you includes what exercises , that would help me and other readers out a lot.
Or is it not really required? The only formula for weight gain is Calories consumed minus calories burned. Unless, of course, you are saying they simultaneously lost pounds of fat.
Awesome results! This post has motivated me into doing something like this. I just started to prepare and write my stats down. I weigh a whole lbs. I know with the gain of 34 lbs of muscle it obviously changes the body.
However the eyes in the before and after picture appear different. The eyes in the after picture appear to be deeper set than the before.
No offensive is meant by this at all. Years ago I read about the Colorado Experiment in Dr. Perhaps 30 minutes a day seems like far too little training after hearing almost every other bodybuilder boast about working out 2 hours a day for 6 days a week.
And you went one step better by including dieting instructions as well. I appreciate the info. Just curious. Keep up the great work with the posts! Can I ask about performance improvements, i. I second the request for more specific breakdowns on the types of exercises in your routine s …. Seems like order and combination is important? Did you carry the same routine each day you went? He worked with Arthur Miller and was involved with a lot of his experiments.
It goes over workout plans in more detail, but it really boils down to just what Tim says in point 3 above. But they are quick to point that out in the study also. Good tips on the emailing. How has this training regime and results affected you in terms of your cardiovascular health? From what I read, you mainly concentrated on building bulk through weight lifting.
From where you were before you started training to where you ended up at, did you notice improvement in the area of cardiovascular ability or a reduction? Quick question: How many reps do you find you are doing in each set?
I know this will vary from person to person, but generally what is the range.
I did some dumbelling and used a weight that was high enough to fail my muscles after about repetitions. Is that about right? Where do the other 4 hours go? Seeing this has me motivated again. I should be able to cram in 30 in a day, even if it is in my lunch break.
Also, at what point in those 28 days did you decide to wax your body? Great blog! Me and a friend are going to start training like this for the next two months. Hulk style. I do have some questions. In the Colorado Experiment article they were aiming for 10 reps. Is this the way you did it? Aim for 10, if you go over 10 reps up the weight? What are your thoughts on this? Did your strength increase a lot during this month?
Looking forward to reading it. Thanks a lot for sharing your insights and keep it up. Fedor is waiting!
I agree with Nathan. Is there any information about this that is more specific? I would love to work on it but this is a set of rules rather than an actual program I could try. Were you also doing your MMA training during these 28 days? If not, did you do any high intensity cardio? Did you use any supplements? The results from this experiment look fantastic. You say two minutes works for 4 weeks equals 8 hours of gym time?
I understand the example of doing a tricep workout, and then moving on to dips to engage chest AND triceps or vice versa , but would be very interested to see an entire workout routine listed to fully grasp the idea. After trying it last night, I have to say — I need some guidance; doing 1 to 2 reps to failure feels like a cop out. After I was done after 25 minutes, I was actually really antsy, and was still able to rock climb quite vigorously for 2 hours after that.
I have a few questions. So, he kept those shorts for that long in order to pull this con off? And then he got Dr. Peggy Plato to get in on the con…. May make a great President—running opposed to Arnold! I dunno if Tim touched on it—but the training has to be…..
Why putting on muscle to lose body fat is a slow indirect approach to getting lean. Chapter 9: Dieting Challenges for Women Why the conventional methods you have been taught will make fat loss close to impossible. Women have it tougher than men…but here is a strategy that works well. Chapter Dieting Strategies in Detail How many calories should you eat per day? What ratio of carbs, protein, and fat? How many meals?
Strategies for women who like to eat every few hours. Strategies for women who like to eat fewer, but larger meals. Chapter Dieting for an Event How dieting for an event like a vacation or wedding is much different than the way you would normally eat. Need to lose pounds in less than 3 weeks? I outline a tough but extremely effective plan for that.
Ways to adjust it to complement your resistance training routine. Chapter How to Customize Your Routines Why there is no such thing as a one-size-fits-all workout solution. Mastering what works best for your body is what is going to help you look exceptional in any situation. Although we train together, I use different schemes to add muscle while she slims down.
This is a great starting point to base your customized routine on. This uses a special 3 day split which makes a lot of sense once I explain the principles. As long as you get the set and rep schemes correct, you can get in tremendous shape at home.
This is the recommended base routine to use from home, that you can customize over time and use year after year. This is best for women who are extremely challenged for time. Chapter How to Lose Muscle Mass on Purpose Legions of women have muscular thighs and calves that they would like to make slim and defined. This is common especially with women who have been given poor training advice. A simple way to look and feel good for a lifetime.