Weight Lifting, Weight Training, Bench Press & Bodybuilding
January 16, 2018

Steps To Pack On POUNDS Of Muscle
by Caleb Lee

Steps To Pack On POUNDS Of Muscle

Follow these six steps to pack on POUNDS of muscle

  1. Do one-set-to-failure from Arthur Jone’s recommendations from the little-known Colorado experiment, but reduce the frequency (a maximum of twice a week)… and have at least 3 minutes between exercises.


  2. Follow a 5/5 cadence (5 seconds up, 5 seconds down) for every repetition to eliminate momentum and make sure there is a constant load.


  3. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response.


  4. Eat enormous quantities of protein with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.


  5. Because your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point… you need to exercise less frequently as you increase strength and size.


  6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments.”

That’s it!

Steps To Pack On POUNDS Of Muscle


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