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Quick Muscle Building
Muscles In Minutes
By Paul Becker
This is my write up of a training/supplement program I was on.
The total program lasted 9 weeks and in that
time I actually gained 20 lbs! I went from 174 to 194, now I have in the
past weighed 188 and some of this was regained muscle, but on top of
that I put on a fresh new 6 pounds.
Ok, some background on how I thought up this program, as you may already know,
suggested programs for hardgainers are short and infrequent. I got to thinking
that "what if you trained even shorter workouts and did them more often?".
I was on a busy schedule and still wanted to train so I decided to try this to
see how it worked.
I knew pre exhaust workouts were a very effective method, but in the past
I had only done it here and there for one or another body part and I had never
done it for every muscle group for weeks at a time. Below is the routine I
used, most workouts lasted 5 minutes or less.
Workout 1 (Chest)
With no rest do Bench Press
Workout 2 (Back)
With no rest do Row
Workout 3 (Shoulders)
With no rest do Press Behind Neck
Workout 4 (Legs)
With no rest do Barbell Squat
Workout 5 (Arms)
1 Rep Chin (Go very slow, 30 seconds up and 30 seconds down)
With no rest do Standing Barbell Curl
1 Rep Dip (Go very slow, 30 seconds down and 30 seconds up)
With no rest do Tricep Exertions
I did do a warm up of a lighter set of the compound exercise then I did
just one hard work set as listed above. I tired to add weight to the
exercises each and every workout and I stayed in the 6 to 9 rep range,
except on the chin and dip which is done for a painfully slow 1 rep.
The first 2 weeks I worked out Monday through Friday and took the weekends
off, each muscle group was being hit once a week, but the soreness from the last
workout was interfering with the next workout and I switched to training
every other day. After 3 weeks I gained 11 pounds and then the gains seemed
to slow down.
Starting week 4 I began taking a hormone precursor
supplement and my gains started up again, I gained another 9 pounds over
the next 6 weeks!
On diet I followed a zone type plan (40% Carbs, 30% protein and 30% fat) and
I ate up to 7 to 8 times a day.
This program is very different then any you will see in the glossy muscle
magazines but it sure does work, and if any one is feeling he can't train
because he "doesn't have the time", I'm sure you can squeeze in 5 mins
every other day to make some great gains!
About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness
consultant. He is the author of many ebooks and courses on training
and diet. For more information visit his website at
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