Download no nonsense muscle building pdf

How long do you have to maintain the routine to establish a new homeostasis? Again, we talk about all this in the free book. Check it out. Eating was by far the worst part of the effort. The exercises, while intense, were brief and did leave you feeling good about yourself. Constantly stuffing your face is an exhausting grind. How does degree of training affect the total potential mass gains? From the baseline numbers, it seems like Nate was already pretty trained and had good strength and muscle mass.

I am guessing though not certain that GSP is closer to his genetic potential in terms of strength and mass. How much would his current degree of training be a limit to GSP gaining enough mass to enter a new weight class? And conversely, could someone less trained than Nate gain even more than 20 pounds if they followed a similar program?

These are all good questions. You see, the protocol listed above is one that we developed and then adjusted on a weekly basis for Nate. I call it outcome-based decision making. You essentially start with a baseline and then adjust based on the results each week or two weeks. Make sense? So when I started this experiment I was a legit pounds — and had been for years.

I know it sounds cliche. But it also happens to be true. I am not quite the novice at body building. I might change this up a little and add guayusa and MCTs with the green tea, coffee.

Impress Nate. May I ask what what your normal body weight is though? If your normal weight is lbs, and then you dieted down to before this experiment, then that changes everything.

So, I started at about pounds. Then I proceeded to:. Hi Dr. Berardi — I see you answering inquires here. Great article. How should an overweight endomorph approach the strategies outlined in the last two articles? Lose weight first and then gain muscle? Any tips appreciated. And make sure to go back and read through the weight-loss part of The Four Hour Chef. Tim, i want to ask you: what is the different of this muscle -building and your experiment from geak to feak.

Hey Kevin, remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry. Yeah Missoula! I was surprised to see just how WILD the training workouts are. The detail on diet and the attention to metrics was great. Thanks Tim, for the great content. Could you provide the nutritional metrics you used rather than just the foods you ate?

Like, how much protein, carbs, fats, etc. The thought of looking at the Nutritional Facts of everything I eat — or, worse, Googling the amount of calories in a medium-sized sweet potato — made me shudder. No way I was going to do that. Gaining weight or losing weight is all about energy balance. As long as I ate more calories than I burned, I was gonna gain weight.

Counting macros or calories can be useful for some top performers, like MMA fighters or other athletes. But for I came up with around g fat, g carbs, grams protein. Thats both doing it manual and using the same app. The only problem ive had is that the lower calorie days can actually be higher then the high calorie days do to 2.

Im assuming to do the reduction in carbs like listed and eat about calories less than high calorie days. How well would an average 40 year old do on this program? And make sure to go back and read through the weight-loss part of The Four Hour Body. How about from a training perspective?

If I eat a comfortable amount of food I drop down 10 or so pounds, and then it level off to the point where I can very very effortlessly maintain that Last year I was … and the same thing would happen. I definitely find it easy to maintain — Sometimes I even forget to eat. So, if they want to change their bodies, they have to override those signals. I think so, yeah, even if just to know that I CAN do it.

Book recommendations are always welcome. Hi Tim, and what about Experiment Colorado what is a different? And I wondering whats happen if you stopped eating that much and stopped exercise… my weight loss? That is amazing accomplishment to gain that much mass that quick! Great detail in your plan and workout regiment! This is great! It would be nice to have a post on what you eat to stay clean and maintain weight for weekly workouts instead of just gains and cutting.

Could that potentially be posted soon? Tim linked to it above in the article, but here it is just in case:. We help guys gain muscle, lose fat, and improve their health. And we also help them stay that way. I thought caffeine greatly reduces the effect of creatine.

Is this false? Thanks for the question…I, too, remember when it was thought that caffeine would impair creatine absorption and uptake into the muscle. When we design nutrition plans, we just want to make them as easy to follow as possible.

Adding creatine to your morning coffee which is automatic for most people is simply a great way to remember to take it. Do you have any special method to increse your appetite? For naturally skinny guys who are trying to gain muscle, this is one of the hardest things for them to get through.

And it helps you pack in a lot of calories without a lot of chewing. This sounds exiting and lets see how the next 28 days going to be like. Will be sticking for meal plan but the workout would be bit different though. Good luck! Just remember, this is actually a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it.

Thanks in advance for your insights, and really enjoyed this post and the PDF, especially that you really go deep into details! When trying to gain muscle, a small amount of alcohol is no big deal. As in a few drinks a week. However, binge drinking a few times a week would be a problem. I normally have 1 glass of beer or wine per night with dinner, or maybe a bourbon or rye old-fashioned at home. Thanks both for the clarification, and happy to know I can keep continuing to enjoy a beer or glass of wine with friends every now and then without hurting my progress.

You can look up online pictures for the differrent percentage of bodyfat. Or maybe much of his fat is muscular fat?? Only how it changed in response to the protocol. If GSP followed a similar regiment to put on all that muscle, would it slow down his kicks, punches, takedowns, etc.? All that extra muscle does you no good IF it slows you down, even the tiniest fraction of a second. Good question. Calorie cycling mixed with IF, love it. Skeptical of this being a broad sweeping program that would work for everyone, but still the post is great.

Thanks for the note! Remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry and NOT a lesson on how to gain muscle and get healthy in a sustainable way over time. Big article! If Mr. I already have the Precision Nutrition 3. Is it worth adding any of the tricks from this blog post or the scrawny to brawny material or will the PN 3.

Keep following the course and let us know what you think. I am maybe asking a dumb question how do you use Google ad words to test for a market before you design a prototype product??? Sorry if this sounds dumb…I heard tim speaking about this, is their anymore information I can review…Thanks in advance …Kevin. He was admittedly SEVERELY water depleted according to the previous post, therefore his gains in mass had very little to do with his workout or even his diet. At Anthony, I can totally understand your skepticism here and thus, your post.

Let me clarify. Nate was pounds, his normal weight for the last 2 years. Then he did THIS phase. He gained 20 pounds in 28 days, weighing in at lbs. After that, he cut down to in 5 days as described in part 1. Then he rehydrated back to in 24 hours as described in part 1. I hope that makes sense…in essence he got bigger then smaller then bigger again Berardi, now I apologize… The order of the posts and the weight were very confusing to me. Which, as you know, generally costs more than non-organic stuff.

Another thing that added to the cost was the fact that I rarely made my own lunches. Since they took me so damn long to eat, I decided to let the good folks at my local healthy grocery store do all the cooking for me. I normally grabbed 8 cooked chicken breasts at a time to last me for two days.

Maybe a bit more. To be honest, Nate is a little over the top when it comes to spending on food as he shops at Whole Foods type markets almost exclusively and eats almost exclusively free-range, grass-fed, organic everything.

Not a bad thing, of course, if it aligns with your priorities. I used some basic tactics he outlined in his website PN last year, and I was able to gain easily 20 pounds in months using no supplements just fish oil.

Dr Berardi is always a good source of knowledge and information. Just one question, is it extrictly necessary to take all those supplements? I prefer to increase the amount of veggies in the diet to get more minerals and vitamins, and protein podwers can be easily done with eggs and milk. You can learn more about this and how much we recommend taking of each on Day 3 of our 5-day free course on Scrawny To Brawny.

Any reason eggs were not a part of the diet? Good question, Jared. No specific reason. So we made his plan with foods he preferred eating. I do love myself some eggs, but it was nice to take a break from them for a bit during this experiment. Now, though, I normally eat whole eggs per day. Is he drop back? And how to prevent these pounds to be lost?

Ahmad, Nate dropped back down to as he feels better at that weight. Remember, this particular article details a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it. The intention was to never keep him at that weight. And, of course, there are certainly better ways to gain strength and size in a more sustainable way. This article is interesting but you lost me on the bodyfat bit. From the pictures you are clearly over 10 percent and probably more around 12 percent, ie nowhere near the recorded 5 or 7 percent.

Either intentional or ignorant such a drastic error taints the validity of the whole report. We even make reference to this in the articles. Great article! I realize this was for a specific purpose but it would be interesting to expand the test to:. I wonder what would be the limit…. And analyse what the effect of age has on gaining muscle as compared to a 27 year old.

Great comments, Ed. To 1, I suspect that the results would have tapered off. We probably could have gotten Nate to lbs with this approach before he started gaining too much body fat. Remember, continued weight gain is certainly possible.

In fact, one of our last Scrawny to Brawny finalists was in his 50s. He gained about 35 pounds of lean mass in 1 year coaching with us.

There we talk about a host of other protocols for different body types and ages. For now, you can check it out there. Hopefully Nate can pop back by and share some of the numbers here too. Finally, aside from fast muscle gain what do you both recommend for a more sustainable long term training regimen? Thanks for doing great work guys. There are certainly better ways to gain strength and size in a more reasonable way. Well…first of all you have to have the genetics for this kind of muscle building.

Secondly, the amount of sets this fella used was WAY overkill. Nor do you need any of the warm up sets. He performed WAY more sets than is needed. He might have gotten better results with LESS total exercise in fact. Carbs are not required after training for building muscle. It will just make you fatter than you want to be. You get enough insulin from the protein you take in for anabolism. Thanks for your perspective, Fred.

Always great to share ideas. Which were not used in this experiment. Plus, we do believe that carbs are necessary, especially when carb cycling, the whole point of the nutritional protocol. What I am saying is that 1. He did not need that much exercise to induce hypertrophy. This is well documented. The work done by Volek and Phinney showed remarkable gains in lean mass on a nearly zero carb diet. One subject gained 19 pounds of lean in under a month.

You should check out their work. Amazing stuff. Would very much like to see the links to this 19lb of muscle gained without any carbs………. Awesome post. Do you think similar results could be achieved with a vegetarian diet? What changes would you make other than substituting meat? Guys that eat a plant-based diet can certainly gain muscle. Like this guy Jasey, a vegan who gained 25 pounds with us.

Allen, great question…Nate was weight stable pounds for 2 years before starting this experiment. And for the previous 3 years he was between and Well this is one of the most unhealty, unnecessary post I have read when if comes to nutrition.

Same comments goes on the immediate weight loss, both makes absolutely no sense. And, as we state in both articles, these are pilot projects for very specific types of athletes who have very specific types of goals.

Again, not sure what this article is seeking to prove: that one can retread past training success? Congratulations, you proved it. Just to clarify the timeline. What sauerkraut did you eat? The store bought stuff is generally pasteurized or treated with vinegar which defeats the purpose of it. I am impressed with the results over these 2 posts.

But I was wondering if there are any risks to helath in such quick changes in body weight? Thanks for the questions…risks…sure there are. With the weight loss experiment, we discuss that in the article. With the weight gain experiment, not necessarily a risk with the weight per se. Outstanding results. Regarding protein powders, why casein and egg-white protein, and not whey in any moment? Some people, especially perhaps Ori Hofmekler, says that whey is a superior protein source.

I know he is selling the thing, but makes nevertheless some strong arguments about it and whey is cheaper than other powders, too. Perhaps whey could impair in some way the nitrogen balance? John, as a tall ectomorph wich tried everything, now I really liking HIT workouts. I like the economy of the thing from the point of view of saving body resources for growth. As far as the 1 set to failure approach, sure it CAN work. The question is: IS it working for you. If so, keep going. Until it stops working, which all training programs do.

Thanks for the reply, John. Caught my atention that Nate only has used other forms of milk, like almond milk. At first I thought what I was noticing was a coincidence. Then I realized that high calorie intake plus lots of milk might just be causing the problem. Perfect timing for the Summer. Thanks Tim! Excited to try it out. One final one: Anytime someone leaves the gym and loses 10 lbs, as Nate did, I think we can safely assume he is blessed with a faster-than-average metabolism.

Anthony, thanks for the follow-up. Just to be clear on this end, Nate was NOT detrained. He was routinely working out before this experiment started. Nevertheless, I get your point. And, indeed, regaining muscle mass vs. And are convinced that gaining 20 pounds in 28 days is entirely possible with the right program, the right effort, and a little help from mom and dad the right genes.

But even without the last part, people can still get better. John, regarding the coaching program that you mention above, do you still believe that your book, Scrawny to Brawny, is a good basic structural resource, or the information, based on what you know now, is somewhat dated?

In case of yes, any other book you recommend? Thanks for the question. I want to say that I already started a combination of low-fat, high-protein diet and the Hitman training, combined with kickboxing and running…Even though I was a less muscular, but fit guy for the past 3 years, results are starting to show up.

Muscle starts to build. Until now, I did not grow muscles because I was training very intensively and was eating only twice a day and did not focus on protein foods. Now I am eating 3 times a day and I have a lot of proteins at each table. I would think the training especially the hurricane days would be ideal for weight loss especially on a 4HB or paleo style diet? Or would you recommend better ways to get quick and healthy fat loss?

Brian, great thinking. You could absolutely use this for weight reduction. The rest of the strategies are special tricks that we think make a difference in optimizing body composition in the face of weight gain or loss.

I started cutting in Feb. I only a few more lbs before I get some good definition. Oh and win unanimously. Also fact. Email me. Great post Tim! I was very pleased to read each of the supplements section, basically vitamin D3. This is pretty common when dramatically increasing food intake. Your body typically adapts after a week or two. What is recommended for maintenance? If one has a full time job taking time for these workouts and food prep may not be sustainable?.

Yep, guys that eat a plant-based diet can certainly gain muscle. How much of the 20 pounds is fat? Berardi and Nate Green; thanks for this.. When so much of what we Natural Bodybuilders have learned through personnel experience aka BroScience it is nice for some one to come at it from a more scientific angle.. My guess is he could have almost doubled his gains. I understand that you wanted to keep the athleticism angle in there for the example of GSP for obvious reasons..

I did an experiment very similar to this; using my own Natural Bodybuilding techniques.. So I know it works.. Thanks for all you do.. I am def gonna follow you Dr. The detailed information on nutrition and workouts as well as the progress assessment at the end make this an excellent resource. Or is maintaining a healthy work-out plan 3 times a week for example and healthy eating habits sufficient to keep all the muscles you built?

After gaining the weight, I actually dropped back down to pounds as I felt better at that weight. That seems like a rather crucial piece of ifno you left out, but I do hope to try and replicate this exactly. The plant muscle article you mentioned spells out how we helped a vegan gain 25 pounds. Remember: gaining weight is all about energy balance. All that said, I have to caution against doing this for a month since it was weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry.

I read the first part of this segment in regards to losing 20 pounds in a couple of days. I was excited to see this article to complete the balance. Thanks for the tips! It is the nurtient quality we gets. For instance how different is it from a calories Twinkles and a calories Broccoli?

Do i have to eat it Once a Day or can i eat it as offen as i want during the Day? Was wondering how would you use these tips for sustained weight loss? To apply these nutrition and exercise strategies for real-life situations for guys that want to shed a fair few pounds of fat but keep muscle? How do I make sure that I am building more lean muscle than fat? I would be interested in a couple of things regarding the plan outlined here. One, what was the approx. I think many of us that have tried to gain weight have been challenged with the cost of quality meat for 5 to 6 meals a day.

Second, how long were each of your workouts? It looks like you were in the gym forever. Wow, this is amazing. Thank-you for providing every last detail. Gotta feeling I can take the crown of next years Mass March competition! I understand that the caffeine and the BCAAs are incorporated into the fasting day to keep Ghrelin levels to a minimum and to decrease the feeling of hunger.

Thanks for the post. I am preparing to try this program out. I am going to have to adjust the diet as I am already lbs. Any advice? Also how long are you resting between Hurricane reps not the 2 minute rest between sets? He much are you resting between sets for the weight routines? Are you staying at the same weight for each of the sets of each exersize ie. This looks like a great next step.

Great information. I am starting week 3 today. Based on my results I have gained a nice 8 to 10 pounds. My strength has increased dramatically, hitting a new max every week. Extremely detailed. Couple things that seem foggy to me at least… maybe because I am accused of having an extra chromosome on a daily basis.. Is this open to shuffling or does this protocol more or less require mid day workouts? I sell cars and morning is the only time I can be sure to be free.

If so would you then shuffle the pwo meal to the front and have pudding midday? My other question is concerning weight loss especially with regards to the gluten. Would oatmeal, potatoes or rice be cool to swap for bread? Those are the only stones I found to be unturned. Gotta call bullshit on this. Regaining muscle is a piece of piss and i done it many times, the other 10lb is just water and carbs, not lean muscle tissue.

Seems a bit dishonest to me. You have to be a mad man to do this ie UFC fighter. I might have to try some of this my self. This article really inspired me to gain weight. Imagine for just only 28 days you can gain 20 pounds? That was really great!

Like me as a skinny guy, I would love to try this so that I will look mature physically. Thanks, and happy training. Pierre vs. If the fight becomes a reality, it will easily be the biggest fight in UFC history. St Pierre and Silva.

Both are very difficult. Far from it. And maybe — just maybe — these techniques will make this super-fight a reality. Take it away, Nate… Enter Nate I recently decided to try and gain 20 pounds of quality mass in 28 days. I started the official experiment at pounds and 28 days later, weighed in at This post detailed exactly how we did it.

Tuesday: Hurricane Day — Sprints An intense total-body workout that promoted rapid fat burning and power development. Wednesday: Off — Recovery A much-needed rest for my muscles and mind. Thursday: Hurricane Day — Energy Circuit A brief, intense workout comprised of five unconventional exercises like sledgehammer slams, medicine ball work, and rope climbs all done in circuit fashion.

Friday: Upper Body Hypertrophy A second upper-body day that used less complex exercises and higher reps to promote more muscle growth. Saturday: Lower Body Strength Just like the Upper Body Strength day, this workout focused on compound exercises and used heavy weights to build strength and target fast-twitch muscle-fibers. Sunday: Off — Recovery Another rest day.

But they did help. The rules were simple: Rule 1: Stop eating by 10pm on Saturday. The Weight Gain Menu — Weeks 3 and 4 My menu on Weeks 3 and 4 followed the same base menu as above but we strategically added calories. Weighted Chin-up Warm-up set of 8 reps. Second set with 25 pounds of 6. Perform 4 sets of 6 reps with 6RM. Weighted Dips Warm-up set of 10 reps. Second set with 30 pounds for 8. Perform 4 sets of 8 reps with 8 RM. Overhead Press Perform 4 sets of 10 with 10RM.

Barbell Curls Perform 4 sets of 10 with 10RM. Abs of your choice I did 3 sets of 8 reps of weighted crunches. Jump off treadmill and perform the following: 1 x 20 regular crunch 1 x 20 table-top crunch Repeat from beginning for a total of 3 rounds.

Rest 2 minutes before moving on to Round 2. Jump off treadmill and perform the following: 1 x 20 knee-grab crunch Repeat from beginning for a total of 3 rounds. Rest 2 minutes before moving on to Round 3. Jump off treadmill and perform the following: 1 x 20 bicycle crunch Repeat from beginning for a total of 3 rounds.

Rope Begin standing holding one end of the rope in each hand. Kettlebell Swing Begin standing with the kettlebell in both hands. Medicine Ball Slams Begin holding the medicine ball in both hands overhead. Sledge Hammer Swings Begin facing the tire with both feet forward holding the hammer.

Ladder Begin standing inside of the ladder with both feet. Perform 4 sets of 8 with your 8 RM. Cable High Pull Do 4 sets of 10 reps after a warmup set. Band Triceps Pushdown Do 4 sets of 15 reps. Cable Rows Do 4 sets of 8 reps with 8RM. Dumbbell Curls Do 3 sets of 8 each arm. Abs of your choice. I did 3 sets of 5 reps on each side of half-kneeling chops.

Perform 1 set of 8 with 25 pounds. Perform 1 set of 8 with 45 pounds. Perform 1 set of 8 with 70 pounds. Barbell Squat Do warmup sets. Perform 5 sets of 8 reps with 8RM. Deadlift Do warmup sets. Perform 5 sets of 6RM. The goal is to use heavier weight in last few sets than Week 1 at 5 reps. Weighted Chin-up Warmup set of 8 reps. Do second set with 25 pounds for 8 reps. Perform 4 sets of 8 reps with 8RM. The goal is to use heavier weight in last few sets than Week 1 at 6 reps. Weighted Dips Warmup set of 10 reps.

Do second set with 30 pounds for Perform 4 sets of 10 reps with 10RM. The goal is to use heavier weight in last few sets than Week 1 at 8 reps. Overhead Press Perform 5 sets of 6 with 6RM. Round 1 Sprint on treadmill at 9. Jump off treadmill, grab a pound barbell and do the following: Push Jerks x 10 Close Grip Snatch x 8 Repeat from beginning for a total of 3 sets. Rest 2 minutes before performing Round 2. Round 2 Sprint on treadmill at Jump off treadmill, grab a pound barbell and do the following: Wide Grip Bent Over Row x 10 High Pull x 10 Repeat from beginning for a total of 3 sets.

Rest 2 minutes before performing Round 3. Round 3 Sprint on treadmill at Jump off treadmill, grab a pound barbell and do the following: Biceps Curl x 10 Cleans x 10 Repeat from beginning for a total of 3 sets. Curl into a ball and try not to throw up. Training For Warriors Circuit Complete each station of the circuit for 1 minute for 5 total minutes.

Sandbag Drag Begin facing the sandbag while gripping the bag with both hands. Tire Flip Begin facing the tire. Weights Close Grip Bench Do 3 warmup sets of 5 reps. Perform 4 sets of 10 with your 10RM. Cable High Pull Do 4 sets of 8 reps after a warmup set.

Band Triceps Pushdown Do 4 sets of 20 reps. I did 3 sets of 6 reps on each side of half-kneeling chops. Weights degree back raise Perform 1 set of 10 with bodyweight. Perform 1 set of 8 with 90 pounds. Perform 5 sets of 5RM.

Alternating Grip Weighted Chin-up One hand using a overhand grip, and the other hand using an underhand grip. Warmup set of 8 reps. Weighted Dips Warmup set of 6 reps. Do second set with 40 pounds for 6 reps. Perform 5 sets of 6 reps with 6RM. Overhead Press Perform 5 sets of 5 with 5RM. Jump off treadmill, grab a pound barbell and do the following: High Pull x 10 Bent-over Row x 8 Repeat from beginning for a total of 3 sets. Jump off treadmill, grab a pound barbell and do the following: Close-Grip Snatch x 10 Repeat from beginning for a total of 3 sets.

Jump off treadmill, grab a pound barbell and do the following: Cleans x 10 Repeat from beginning for a total of 3 sets.

Training For Warriors Circuit Same exercises as Week 1 but with different time parameters Complete each station of the circuit for 30 seconds for 2. One-Arm Dumbbell Row Do 4 sets of 8 reps after a warmup set. Cable Triceps Pushdown Do 4 sets of 12 reps. Ideally, a sound diet and training regimen will incorporate both exercise and caloric restriction, and that is precisely what this 12 Week Shred Program employs. Not only will you develop a well-balanced, toned physique, you will have the strength and explosiveness to show for it.

Also included is a complete exercise guide with step-by-step instructions to help you perfect your technique on all the exercises in this program. Most importantly though, the program puts an emphasis on consistent improvement; we make tracking progress a piece of cake with ready-to-use, printable workout logs. Featured Transformation: Emil Lazzaroni.

If you would like your transformation featured please send it to: info simplyshredded. You can access the files immediately, print them out, or view them on any electronic device including all smartphones and computers. It's time to transform yourself! Powered by Shopify. Menu 12 Week Shred 0. Stop guessing and use the true science of Weight Loss!

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