Professional Documents
Culture Documents
Hypertrophy
Experiment
How I Gained 10 Pounds of New Muscle
In Only Eight Weeks
Mike Rodgers
ENJOY! 9
WEEKS 1-8:! 13
Diet! 16
INTRODUCTION! 16
HOW TO EAT! 16
NOTES! 23
Rest! 26
HOW MUCH SLEEP DO I NEED?! 26
Warm-ups! 34
Miscellaneous Ideas! 35
WORKOUT PARTNER! 35
BACK THICKNESS! 48
BICEPS! 48
CALVES! 48
CHEST! 49
FOREARMS! 49
HAMSTRINGS! 49
SHOULDERS! 49
TRICEPS! 49
QUADS! 49
Contact! 50
I quit my job, sold my stuff, and left to travel the world and
accomplish big, focused goals in my life.
The first stop in my travels was Panama. My goal: work my ass off
and pile more muscle on my body than I had ever done before. This
way, I could travel for months afterward without having to worry
about bodybuilding goals.
IS THIS NECESSARY?
I firmly believe that, for the majority of people, two focused, all-out
eight week sessions of bodybuilding is all we need each year.
The famous Steve Reeves -- who had one of the most proportioned,
impressive physiques of all time -- remarked that, during his career
as a muscled Hollywood actor, he would only work out heavily roughly
three months out of the year. The rest of the year, he simply did light
When you truly put your mind to it, it's amazing what you can
accomplish with your physique in only eight weeks. I was able to put a
little more than 10 pounds of new muscle on my frame, and have had
no trouble maintaining it in the months after.
There are a lot of books and guides out on the market that advertise
putting on 20 or 30 or more pounds of muscle in only eight weeks.
What these marketers don't tell you is that these gains -- if at all true
-- are from something called "muscle memory."
Muscle memory, simply put, is the term used for muscle that you
once had, that your body doesn't struggle to put back on after a long
period of inactivity.
I'm sure you've heard about bodybuilders that didn't work out for
years, lost their muscle, and suddenly had a huge comeback in just a
short period of time (think Arnold in the late Terminator movies).
They were able to put all this muscle back on because of muscle
memory.
The majority of lifters rely too much on "scientific findings," and not
enough on real world results and experience.
I value completely what science gives us, and it has definitely helped
the bodybuilding scene.
But what I find is that too many lifters follow what is touted as the
"latest scientific study" on muscle building, don't gain much or any
muscle, and don't understand what went wrong.
Science has provided us the basis for what constitutes "hard work"
and "smart eating." Now it's our job to experiment and found out what
works best.
My experience has shown me what works and what doesn't. I'm now
sharing my experience with you. For that reason, I don't cite any
scientific studies in this manual. I'd rather tout what actually worked
for me, and not what an out-of-shape scientist found in lab
experiments.
Use it as a guideline for your own plan. I will present lots of ideas in
this book that you've likely never heard before; or heard before and
never paid attention to; or maybe heard in one form or another, but
now understand.
ENJOY
Please enjoy the manual, and if you have any questions at all, my
contact information can be found in the "contact" section near the end
of the manual.