The 4-Hour Body Part 21

There has been a lot of questions regarding steroid use. Many people claimed that I loaded up for this experiment. I can honestly say that there was no use of steroids during this study, which is a very important point. I was closely monitored in a closed-door environment. Believe me, I would have done anything to have gained that weight, but I knew my rebound potential and I also knew I would make remarkable gains even before the study began.

The equation is undeniable: 63.21 pounds20 pounds still = 43.21 pounds gained in 28 days above baseline. Even if drugs were used, these gains reflect a phenomenal training effect. If you believe that steroids guarantee a gain of 30+ pounds in four weeks, you should look at clinical studies and real-world users. It just isn't the case.

The real significance of the Colorado Experiment is two-fold, despite the fact that Casey is clearly a genetic mutant.

First, it is physiologically possible to synthesize enough protein to produce 63.21 pounds of lean ma.s.s in 28 days. This shows that one counterargument ("you'd have to eat 20,000 calories a day!") is flawed.14 This is true even if drugs were involved. This is true even if drugs were involved.

There are mechanisms involved that the simplistic caloric argument doesn't account for.

Second, the workout logs show that the amount of stimulus needed to produce these gains (remember that Arthur also gained 15 pounds in 3 weeks) was less than two hours per week.

To quote Casey: "I was very proud of the results that took place in Colorado and feel that this study has contributed to the awareness of how much time is wasted in most individuals' workouts."

More than four hours per month of gym time is not necessary to reach your target weight in record time. Flip the growth switch and go home.

What to do with your newfound time? That's easy. Focus on eating.

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How much protein should you eat per meal?

There's a popular (mis)belief that the human body can't absorb more than 30 grams of protein per meal. The science refutes this.

Researchers in France have found that eating protein all at once can be just as well absorbed as spreading it out over your day. A group of 26-year-old women were given either 80% of their protein for the day at one meal or spread over multiple meals. After two weeks, there was no difference between the subject and control groups in terms of nitrogen balance, whole-body protein turnover, whole-body protein synthesis, or protein breakdown.

In both subjects and controls, the amount of protein given was 1.7 grams of protein per kilogram of fat-free ma.s.s per day. This means that, for a 26-year-old, 125-pound woman, eating 77 g15 of protein in one meal had the same effects as spreading it out. of protein in one meal had the same effects as spreading it out.

The experiment was then repeated in older subjects, with whom, it turns out, eating protein all at once can actually lead to better protein retention. Giving elderly women 80% of their protein for the day at one meal over a period of two weeks led to almost 20% more synthesis and retention of protein compared to dividing it into smaller doses.

So it appears that daily total protein is more important than per-meal protein.

It's also important to remember that food weight does not equal protein weight. For example, if you weigh near-fat-free chicken b.r.e.a.s.t.s on a food scale and the total is 140 grams, it does not mean you're getting even close to 140 grams of protein. In fact, 140 grams contains about 43 grams of protein, less than one-third the total weight. People forget the heaviest piece: water.

A good rule of thumb for daily intake, and a safe range based on the literature, is 0.82.5 grams of protein per kilogram of bodyweight. For muscular gain, I suggest at least 1.25 grams per pound of current lean bodyweight, which means you subtract your bodyfat first. Here are a few examples: 100 lbs of lean lean ma.s.s = 125 grams of protein ma.s.s = 125 grams of protein 110 lbs = 137.5 g 120 lbs = 150 g 130 lbs = 162.5 g 140 lbs = 175 g 150 lbs = 187.5 g 160 lbs = 200 g 170 lbs = 212.5 g 180 lbs = 225 g 190 lbs = 237.5 g 200 lbs = 250 g Not gaining muscle? Track your protein over one day. Then eat more.

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TOOLS AND TRICKS.

The Concise Book of Muscles by Chris Jarmey ( by Chris Jarmey (www.fourhourbody.com/muscles) World-cla.s.s strength coach Charles Poliquin introduced me to this outstanding book. It is the best anatomy book for nonmedical students that I've ever seen, and I've looked at them all. Get it. World-cla.s.s strength coach Charles Poliquin introduced me to this outstanding book. It is the best anatomy book for nonmedical students that I've ever seen, and I've looked at them all. Get it.

"Strength Training Methods and the Work of Arthur Jones," D. Smith, S. Bruce-Low, and J. E. Ponline, Journal of Exercise Physiology Journal of Exercise Physiology ( (www.fourhourbody.com/comparison) This research review compares single-set and multiple-set strength gains. The authors incorporate 112 sources to answer the question: are multiple sets really better than single sets? For muscular growth, it's hard to beat the economy of single sets. For pure strength with little weight gain (see "Effortless Superhuman"), different approaches are more effective. This research review compares single-set and multiple-set strength gains. The authors incorporate 112 sources to answer the question: are multiple sets really better than single sets? For muscular growth, it's hard to beat the economy of single sets. For pure strength with little weight gain (see "Effortless Superhuman"), different approaches are more effective.

"Cartman and Weight Gain 4000" (www.fourhourbody.com/cartman) Inspirational weight-gain video from our friends at Inspirational weight-gain video from our friends at South Park South Park. Good pre-dinner motivation for overfeeding.

Arthur Jones Collection (www.fourhourbody.com/jones) This site, compiled by Brian Johnston, is a collection of the writing and photographs of the legendary Arthur Jones, including the original Nautilus Bulletins, "The Future of Exercise," and unpublished works. This site, compiled by Brian Johnston, is a collection of the writing and photographs of the legendary Arthur Jones, including the original Nautilus Bulletins, "The Future of Exercise," and unpublished works.

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End of Chapter Notes 8. I've since confirmed this finding with three separate genetic profiles through 23andMe (two tests with different names to ensure consistent results) and Navigenics. I've since confirmed this finding with three separate genetic profiles through 23andMe (two tests with different names to ensure consistent results) and Navigenics.

9. I've since learned to worry less about cholesterol if HDL is high enough and triglycerides are low enough. I've since learned to worry less about cholesterol if HDL is high enough and triglycerides are low enough.

10. Compiled with a combination of the lowest and highest measurements from both locations. Compiled with a combination of the lowest and highest measurements from both locations.

11. To give my adrenal glands and adrenergic receptors a rest, I didn't consume NO-Xplode on Sundays. To give my adrenal glands and adrenergic receptors a rest, I didn't consume NO-Xplode on Sundays.

12. I recommend the squat for those who have access to a Safety Bar, which provides a yolk-like shoulder harness. I recommend the squat for those who have access to a Safety Bar, which provides a yolk-like shoulder harness.

13. Most mortals will need to work up to 22. Most mortals will need to work up to 22.

14. Using popular caloric models from published studies, Casey would actually have had to eat approximately 39,000 calories per day to gain this muscular ma.s.s. That's 89 McDonald's double cheeseburgers or 97 chicken b.r.e.a.s.t.s per day. Even with chicken b.r.e.a.s.t.s, poor Casey would have also gained an unfortunate 189 pounds of fat at the same time, according to the same math, leaving him looking like Cartman on "Weight Gain 4000." Using popular caloric models from published studies, Casey would actually have had to eat approximately 39,000 calories per day to gain this muscular ma.s.s. That's 89 McDonald's double cheeseburgers or 97 chicken b.r.e.a.s.t.s per day. Even with chicken b.r.e.a.s.t.s, poor Casey would have also gained an unfortunate 189 pounds of fat at the same time, according to the same math, leaving him looking like Cartman on "Weight Gain 4000."

15. 1.7 g/kg * 56.7 kg * 80%. 1.7 g/kg * 56.7 kg * 80%.

OCCAM'S PROTOCOL I A Minimalist Approach to Ma.s.s It is vain to do with more what can be done with less.-William of Occam (c. 12881348), "Occam's Razor"

100 FEET OFFSh.o.r.e, MALIBU, CALIFORNIA.

I was sitting on my surfboard 20 feet to the side of Neil Strauss, bestselling author of was sitting on my surfboard 20 feet to the side of Neil Strauss, bestselling author of The Game The Game.

The afternoon sun was shimmering off the rolling sets of blue water, and he was catching wave after wave. Me, not so much. In between bouts of falling into whitewash like an injured seal, I mentioned that my next book was a hacker's guide to the human body. Might he be interested in gaining 10 or more pounds of muscle in four weeks?

He stopped catching waves and turned to look at me: "Count me in. I'm so in." Neil weighed 124 pounds.

The work started four months later. I was now watching Neil take 45 minutes to eat a small seafood entree at the Hawaiian-themed Paradise Cove restaurant. His fork would pause a few inches in front of his mouth as thoughts occurred to him, and there it would remain for minutes at a time. It drove me nuts.

This glacial pace was apparently a vast improvement. To prove this, he had e-mailed me an excerpt of an interview he did with Julian Casablancas of the rock band The Strokes: Julian: You're a very slow eater. You have had a ham sandwich in your hand for like 45 minutes.Neil: That's true. I know.Julian: You just have a little bite. I don't know if you're just chewing it, or does the food dissolve in your mouth?

Given no choice, I resorted to feeding Neil spoonfuls of brown rice in between sentences. Neighboring tables looked on in confusion. The enormous colorful umbrellas sticking out of our coconut-sh.e.l.l "Cocoladas" made the scene even more questionable. It was very bromantic.

Neil had been punished as a kid for taking "Neil bites" and keeping his parents waiting at the dinner table. Not eager to be sent to his room, he developed the habit of stuffing all of the food in his mouth, which often backfired with projectile vomiting across the table.

Gross.

Pausing to sip his Cocolada, Neil said he felt sick. I told him to keep eating. He looked down at his plate and repeated: "Dude, I really feel sick."

So I once again repeated: "No, you just don't want to eat. Take bigger bites. You'll adapt." Then, just to be safe, I inched out of vomit range.

Despite the bickering couple routine, I had complete faith: we were, after all, only 48 hours into the protocol.

Then things began to work as planned. Five days later, I received the following text message from Neil:

Gotta tell you: you're turning me into a ravenous food-devouring machine. And, mentally and physically, between the healthy food, exercise, and Malibu air and surf, I feel frigging great.

The text was prompted by a turning point. He had demolished an entire plate of steak in half the time as his girlfriend's entire family, proceeded to eat what remained of her food, and then continued to vacuum up the steak leftovers. Tapeworm? No, his digestive enzymes and other internal flora had just adapted to the increased food intake, and now he was primed for processing.

Ten days into the protocol, Neil's s.e.x drive was so high that it was almost a problem. His girlfriend had to push him away as if he were a single-minded 19-year-old. High s.e.x drive is, of course, a quality problem, and it's a by-product of vastly increased protein synthesis.

In just over four weeks, Neil, who'd never been able to gain weight, gained 10 pounds of muscle and grew from 125 to 135 pounds, a near 10% increase in total body ma.s.s.

The Bike-Shed Effect The goal of this chapter is to reduce everything to the absolute minimum. Before we get started, we need to discuss the "bike-shed" effect, originally described by C. Northcote Parkinson.

To ill.u.s.trate this phenomenon, let's compare a conversation about building a nuclear power plant with building a bike shed. Most people rightly a.s.sume that they know nothing about something as complex as a nuclear power plant and so won't voice an opinion. Most people wrongly a.s.sume, however, that they know something about building a bike shed and will argue until the cows come home about every detail down to paint color.

Everyone you meet (every male, at least) will have a strong opinion about how you should train and eat. For the next two to four weeks, cultivate selective ignorance and refuse to have bike-shed discussions with others. Friends, foes, colleagues, and well-intentioned folks of all stripes will offer distracting and counterproductive additions and alternatives.

Nod, thank them kindly, and step away to do what you've planned. Nothing more and nothing different.

Complicate to Profit, Minimize to Grow To earn a fortune in the diet and exercise industries, there is a dictum: complicate to profit. To grow, however, you need to simplify.

The objective of the minimalist routine I'll describe is:

1. Not to make you a professional athlete.

2. Not to make you as strong as possible, though strength will increase and the gains will surpa.s.s most protocols. Strength is the sole focus of "Effortless Superhuman."

Here is our singular objective: to apply the MED necessary to trigger muscular growth mechanisms, and then channel food preferentially into muscle tissue during overfeeding. There is one condition: we must do both as safely as possible. as safely as possible.

The safety issue is particularly important to understand when considering exercises. Don't get me wrong; all movements are safe when performed properly.

This includes backflips on one leg, break-dancing headspins, and the much-vaunted s.n.a.t.c.h.16 The problem with such movements, and dozens of others, is that a minor mistake can cause serious, often permanent, injuries. These injuries are underreported because: (1) those affected don't want to be ostracized from communities that view the moves as gospel, and (2) cognitive dissonance prevents them from condemning a move they've advocated for a long time. So what is used to explain the injury? "I/he/she just didn't do it right." There is underreporting of diet failures (raw food as one example) for similar reasons. In fairness, can you learn to do s.n.a.t.c.hes safely? Sure. But if there are safer subst.i.tutes that provide 80% or more of the benefits, I will suggest those subst.i.tutes instead. The problem with such movements, and dozens of others, is that a minor mistake can cause serious, often permanent, injuries. These injuries are underreported because: (1) those affected don't want to be ostracized from communities that view the moves as gospel, and (2) cognitive dissonance prevents them from condemning a move they've advocated for a long time. So what is used to explain the injury? "I/he/she just didn't do it right." There is underreporting of diet failures (raw food as one example) for similar reasons. In fairness, can you learn to do s.n.a.t.c.hes safely? Sure. But if there are safer subst.i.tutes that provide 80% or more of the benefits, I will suggest those subst.i.tutes instead.

In more than 15 years of resistance training, I have never been injured following the protocols I will describe here. I suggest adopting one rule of Dr. Ken Leistner, an NFL strength consultant I had the painful pleasure of training with in 1996: the goal of strength training is to reduce injury potential first, and to increase performance second.

Occam's Protocol Recall that coach Matt Brzycki at Princeton nicknamed me "Growth." He has written more than 400 articles on strength and conditioning and dealt with everyone from SWAT teams to NFL teams. What made me different from trainees who didn't grow?

I used hyper-abbreviated training to compensate for mediocre recuperative abilities. It was the self-control to do less.

"Occam's Protocol" is a variation of the consolidation routine used by the late Mike Mentzer, who won the heavyweight cla.s.s of the Mr. Olympia compet.i.tion in 1979.

It is possible to get huge with less than 30 minutes of gym time per week. The following A and B workouts are alternated, whether you choose the machine or free weight option. The following A and B workouts are alternated, whether you choose the machine or free weight option.

The exercises should be performed for one set each and no more. The objective is to fail, to reach the point where you can no longer move the weight, at seven or more repet.i.tions at a 5/5 cadence (five seconds up and five seconds down). The leg press is to be performed for 10 or more repet.i.tions at the same cadence. The only exceptions to the cadence rule are the abdominal exercises and kettlebell swing, which are described in earlier chapters.

The mechanisms of growth we want to stimulate are both local (muscular, neural) and systemic (hormonal). The longer time under tension (TUT) for the lower body will elicit a greater full-body growth hormone response while also stimulating the formation of new capillaries, which will improve nutrient delivery.

Each workout consists of just two primary lifts.

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WORKOUT A: THE MACHINE OPTION.

1. Close-grip supinated17 (palms facing you) pull-down 7 reps (5/5 count) (palms facing you) pull-down 7 reps (5/5 count) 2. Machine shoulder press 7 reps (5/5 count) (Optional: Abdominal exercises from "Six-Minute Abs")

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It is critical to record seating settings on all machine exercises. If there are four holes showing in the sliding seat adjustment, for example, note this in your notebook or iPhone. Even one to two inches of difference in starting position can change the leverage and create the illusion of strength gain or loss, especially with pressing movements. Record it all and standardize the movement.

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There are a million and one ways to perform exercises.

To keep things simple-and to keep you safe-I will make one recommendation: use the "locked position" to protect your shoulders in all weight-bearing exercises, whether the kettlebell swing, the bench press, the deadlift, or other.

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Asking for trouble. From Marie's normal shoulder position, I can easily pull her shoulder forward like a dislocation. Her entire upper body is unstable in both pictures. From Marie's normal shoulder position, I can easily pull her shoulder forward like a dislocation. Her entire upper body is unstable in both pictures.