Q: I’m interested in building up my body. I’ve been visiting some workout forums, and lots of people are recommending your quick starter workout. Can you explain why it’s so good? Will it work for me? I want a new body, but I don’t want to look like the Incredible Hulk or anything. Maybe Captain America or Thor, though. Lol.
A: The quick starter workout you’re referring to is our Quick-Start Muscle-Building Guide, and it has you begin with a two-week break-in program, using the basic exercises, like squats, bench presses, etc., one to two sets each (all exercises are fully explained with printable start-and-finish-position illustrations).
It’s a full-body workout that takes about an hour on Monday, Wednesday, and Friday, and it’s geared to upregulate your nervous system and coordination quickly so you can start building muscle immediately after this two-week “learning” phase. Then you move to something more unique to accelerate gains…
Week 3 you graduate to the Fast-Mass Workout and follow it for six weeks. It’s based on two important muscle-building concepts: max force and extended muscular tension. Each of those
You take the break-in workouts, add an isolation exercise for each muscle group (which we’ll explain in a moment) and move to a split workout routine—you divide the body over two workouts like this (once again, each session lasts about an hour or less; you can rotate the workouts over three days per week if you can’t train four):
Monday and Thursday: thighs, calves, chest, triceps
Tuesday and Friday: shoulders, back, biceps, abdominals
The exercise you add for each muscle is a continuous-tension isolation movement, like leg extensions (once again, each exercise is described and illustrated in a printable format you can take to the gym if you don’t want to bring your phone or tablet). But you don’t do these new exercises with a normal two-seconds-up/two-seconds-down cadence. You go much slower: 3 seconds up, one-second hold, 3 seconds down. That builds muscle and strength along another pathway, as shown in research…
A study demonstrated that trainees could build significant muscle using lighter weights—if they used a slow cadence with continuous muscle tension for longer sets. No other exercise was performed by the subjects. Nevertheless, with only a few sets of continuous-tension—about one minute per set—the subjects got impressive muscular growth—much faster hypertrophy than the researchers expected.
In the Fast-Mass Workout, you combine that longer tension style with the max force of the basic compound moves, giving you a quick recipe for a major physical transformation. It’s a double dose of anabolic ammunition.
Will you look like the Hulk? Only if you’re genetically gifted. Very few individuals have the potential to build that type of “incredible” muscle size; however, you will rocket toward your individual genetic potential with the Quick-Start Workout. That means you’ll have a muscular attention-grabbing physique sooner rather than later.
It works extremely well for women too, who, believe it or not, should also strive to build maximum muscle mass. Muscle is what creates a more curvaceous, feminine physique and burns a lot of fat too. Women don’t have the hormonal profile to build large muscles (unless they take steroids, which are synthetic male hormones). Steve’s wife Becky proved that drug-free mass building is a transformation sensation for women too…
As we often say, a new muscular you
NOTE: There is also an all-dumbbell Fast-Mass Workout in the Quick-Start Muscle-Building Guide e-book for those who want to train at home.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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