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How to gain 34lbs of muscle by only working out 4 hours a month

Most people don't know that if you totally ignore the "popular information" that is taught in bodybuilding magazines and instead follow what has been proven to work by SCIENCE that you can actually build a lot of muscle (or lose a lot of fat) in a VERY short period of time.

The best example is best-selling author Tim Ferriss (The Four Hour Work Week) because He was able to gain 34 pounds of lean muscle... and... lose 3 pounds of fat in just 28 days.

The best part? He only worked out for 30 minutes... two times per week... for a TOTAL work out time in the gym of ONLY 4 HOURS!

If you'd like to get the same results then keep reading for the six steps Tim Ferriss used to make this possible... and how you can get the very same results starting this month!

Here's the six steps (from his blog)...

"1. Follow a one-set-to-failure protocol from Arthur Jone's recommendations taken from the little-known Colorado experiment, but lessen the frequency (only work out a maximum of twice a week)... and... with at least 3 minutes rest between exercises.

2. Do every repetition in a 5 seconds up, 5 seconds down (5/5 cadence). This eliminates momentum and ensures a constant load.

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

4. Follow a high protein protein diet with low-glycemic index carbos like quinoa, but (and this is IMPORTANT) drop calories by 50% one day each week to prevent protein uptake downregulation.

5. Reduce your exercise frequency as you increase strength & size, because your recovery abilities will only increase 20-30%... and you can often build lean muscle tissue up to 100% before you reach your genetic set-point.

6. Record every workout in detail. Record: the date, time of day, order of exercises, repetitions, and weight lifted. Because this is an experiment -- you need to control the variables to accurately see your progress and be able to make adjustments to ensure progress."

And that's all there is to it!

Those are the simple six steps that form the guidelines you need to follow in order to build the body of your dreams in just four hours of gym time. Now you can do it too.

Tim also says that you can use this exact same outline to lose fat if you don't want to put on size, again from his blog:

"For the ladies not interested in adding size, if you follow a "slow-carb" diet (low-GI carbs) and reduce the rest periods to only 30 seconds between exercises, you can use this exact same workout to help lose 10-20 pounds of fat in the same short 28 days."

Now you have no excuse. You only need to workout for four hours next month and you can gain either 30 pounds of muscle... or... lose up to 30 pounds of fat! Get to work!