Muscle building, contrary to what you will read all over the internet, is not mysterious, and doesn’t require you to buy the secret formula or method to be able to do it. It is simple, basic and free. Pick any hour of any day to start. But know this. For the next 72 consecutive hours you will have to follow these steps, in order, and without any interruption to be successful.
In the first hour write down the weights you will do in the twenty sets of the workout I describe below. Also drink a pre workout shake that has twice the carbs as protein (BSN’s No-Xplode or Musletechs NaNo Vapor are excellent choices).
In the second hour you must go to the gym and workout, seriously, for that entire hour. Your workout must consist of 2 body parts (you chose) and no more. Your workout will involve 2 compound exercises, with the primary muscle of each being the two body parts you selected. A compound exercise works multiple muscles at the same time. An example would be choosing chest and back as your body parts. Your compound exercise choices would be bench press and seated row. You will also do 1 isolation move for each of the body parts. Continuing the example, we would go with flies for chest and single arm rows for back. Do 5 sets of each of the 4 exercises, pyramid with the forth set being the heaviest. Do 6 reps on the first 4 sets of each and on the fifth set go to total failure. Rest 90 seconds between sets.
In the third hour consume a post workout protein shake that has twice the protein as carbs (the exact reverse of the pre workout shake). Any protein powder or muscle milk will do (or a weight gainer like Cytosports Cytogainer if you are a hard gainer).
Hours 4 through 16 you will eat 4 meals of high protein, low carb, with each meal consisting of around 600 calories.
Hours 17- 24 you will sleep 8 hours. Hours 25 – 40 you need to eat 5 meals of 600 (high protein, low carb) calories each. Hours 41 - 48 you will drink a protein shake less than 30 minutes before bed and then sleep 8 full hours again. In hours 49 – 72 you repeat what you did in hours 25 – 48.
It has now been 72 hours. Your chest and back are bigger than they were 72 hours ago. Take the sheet where you wrote down your weights for each exercise in the beginning and in 1 set of each of the 4 exercises add 5% more weight, and do it again.
No mystery, no secret, no cost. Just a lot of discipline and hard gym time. Same as it has always been and always will be.
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