I’ve always been a skinny kid. And I just kinda thought that I’d gain mass eventually when I got older. That still had not happened, but it’s not like I haven’t really put the work in. As with everything else, I have no doubt in my mind I’d kill it if I focus. So let’s see what happens when I give this my undivided attention.
It All Starts With Tim Ferris
I read his books when they came out and thought I’d change my life forever. All his priniciples stand today, matter of fact its what most people live their lives by whether they’ve read his book or not. But I dunno something about me just was never able to execute on things. But anyways, all of this is based off of his book called “The Four Hour Body”. We’ll be taking a look at the “Adding Mass” section and following his workout called “Geek to Freak”.
Is Gaining 34 Pounds in 28 Days Truly Doable?
I have no doubt in my mind that somebody has been able to do it, but will I? Maybe not to that extreme but even if I get 50% of that those would be some pretty awesome results. And in theory it would all be done in less than 4 hours of workouts in a month! Crazy? Doable? Detriment to Health?
I have as many questions as you do but I’ve never actually been able to stay consistent so I’ll try to document it so you can see results in real time.
What’s The Plan? How Do I Gain Mass?
It basically boils down to two things:
- increasing your muscles time under tension
- eating a lot
The biggest issue with alot of us is that we don’t achieve real failure. In workouts and life, we need to push our bodies to the maximum capability until we literally can’t move anymore. That’s how we achieve real failure and that’s what we’re aiming for in our workouts and diets.
1. Two Workouts to Gain Mass: Occam’s Protocol
It’s crazy cause it’s just one set. And very slow reps, but it’s what will help you gain muscle mass. You basically do each exercise with very slow and controlled movements 5 seconds up 5 seconds down till failure. And real failure where you’re pushing as much as you can to the point where the weight may fall on you till you actually fail (put those safe guards up).
Other Rules for Lifting Occam’s Protocol Workout
- If minimum target of 7 reps is hit increase weight at least by 10lbs on next workout
- Do not drop weight when you hit failure.
- Keep moving till you can’t and hold for 5 seconds before dropping for 10 seconds
- This ensure you reach complete failure
- if you can go again after a minute failure hasnt been reached
- do not pause any movement
- 3 minutes of rest between exercises
- eat like every 2 hours
How To Determine Starting Weight for Exercises
This is the longest part of the workout routine and you do this day one. so if you can figure this out you can gain weight! It’s just like that.
- 5 reps (f/2) per weight (up fast and down slow 2-3 seconds, controlled)
- Rest for 1 minute
- Increase weight by 10lbs or 10% whatever is less
- Continue till you can’t do 5 reps, use the completed 5 rep weight
- Rest 3 minutes then do the actual workout at 70% of this max weight ^
- Example Results from First Day Workout A
Occam’s Protocol Workout A: Pull
| Weight | Reps | Reps Type | Exercise |
| 70% Max | 7 | 5s up/ 5s down till failure | Yates Row |
| 60% Max | 7 | 5s up/ 5s down till failure | Barbell Overhead Press |
Occam’s Protocol Workout B: Push
| Weight | Reps | Reps Type | Exercise |
| 70% Max | 7 | till failure | Incline Bench Press |
| 70% Max | 10 | till failure | Squat |
2. Eat Till You Can’t: Occam’s Feeding
- 1.25 grams of protein per pound of current lean bodyweight (weight – bodyfat)
- 20 calories per pound at 10 pounds more than your current lean bodyweight
- Adjust weekly
Example Results from First Day Workout A
Pull Down Results for a 150-lb Male
| Weight | Reps | Cadence | Rest |
|---|---|---|---|
| 90 lbs | 5 Reps | f/2 | 1 Min |
| 100 lbs | 5 Reps | f/2 | 1 Min |
| 110 lbs | 5 Reps | f/2 | 1 Min |
| 120 lbs | 5 Reps | f/2 | 1 Min |
| 130 lbs | 4 Reps | f/2 | 3 Min |
This means the last completed weight was 120lbs. So we multiply it by 70% to get 84 lbs. Then the starting weight would be 85lbs and you would record this result as your first workout.
| Weight | Reps | Cadence | Rest |
|---|---|---|---|
| 85 lbs | 8.4 Reps | 5/5 | 5 Min |
This would mean that failure was achieved on 4/10 of their last (9th) rep. You’d just repeat this for the next exercise (Shoulder Press/Barbell Overhead) and then you’re done! Then for the next time you do workout A you’d just increase the weights by 10lbs and its just like that.
Kettlebell Swing Workout (Reduce Bodyfat %)
- feet 6-12 inches outside sholder width
- feet pointed 30degrees outward
- shoulders pulled back and down
- lowering=sitting not squatting
- don’t let shoulder go in front of knees
- squish your butt when swinging forward
It’s a four week test to see how much can change focusing on swing and small dietary change
- 30% protein meals (slow-carb diet)
- 3x a week 3 exercises before breakfast
One Persons results from 5 weeks:
| Before (0 Weeks) | After (5 Weeks) | |
| Total Weight | 139 lbs | 136 lbs |
| Bodyfat % | 21.1% (29.33lbs) | 18% (24.4.8lbs) |
| Thigh Fat Thickness | 10.4 mm | 10.2 mm |
| Tricep Fat Thickness | 9.7 mm | 7.7 mm |
| Waist Fat Thickness | 7.0 mm | 4.1 mm |
Kettlebell Monday Workout
| Weight | Reps | Reps Type | Exercise |
| 53lb | 75 | till failure | Kettlebell Swings |
| Max | 10-15 | slow reps | Slow Myotatic Crunch |
Kettlebell Wednesday Workout
Alternate between these exercises for a total of 3 sets each with a 2 minute rest between each movement
| Weight | Reps | Exercise |
| ? | 5 | Iso-lateral dumbbell incline bench press |
| ? | 5 | “Yates” bent rows with EZ bar |
Then take a 3 minute rest for this exercise
| Sets | Weight | Reps | Exercise |
| 2 | ? | 6 | Reverse “drag” curls |
Friday Workout
| Weight | Reps | Reps Type | Exercise |
| 53lb | 75 | till failure | Kettlebell Swings |
| Max | 12-15 | slow reps | Slow Myotatic Crunch |
| 53lbs | 25 | till failure | Single-Arm Kettlebell Swings |
Critical Mass: Kiwi’s Complete A/B Workout
aim for 3-4 circuits but the minimum effective dose is 2
Critical Mass: Workout A
weight selection is based on your 13 rep max (meaning you could do 13 reps with that weight but not 14)
| Weight | Reps | Exercise |
| 13RM | 10 | Heavy Dumbbell Front Squat to Press |
| “ | 10 | One-Arm, One-Leg DB Row |
| “ | 10 | Walking Lunges with Spinter Knee Raise |
| “ | 10 | Wide-Grip Push Ups |
| 53lb | 20-25 | Two-Arm Kettlebell swings |
repeat 2-4 times
Critical Mass: Workout B
| Weight | Reps | Exercise |
| 13RM | 10-12 | One-Leg Romanian Deadlift (Each Side) |
| “ | 10 | Chin Up (4s negative) |
| “ | 6-12 | One-Leg Hamstring Curls on a Swiss Ball (Each Leg) |
| “ | 30s-90s | Plank front, and each side |
| “ | 15-25 | Reverse Hyper |
repeat 2-4 times
Six-Minute Abs
Myotatic Crunch
The Cat Vomit Exercise
From Geek to Freak
some peoples results
| Before (Week 0) | After (Week 6) | |
| Biceps | 14.5″ | 15.25″ |
tim ferris’s results
| Age: 27 | Before (Week 0) | After (Week 4) | Change |
| Weight | 146 lbs | 177 lbs | +31 lbs |
| Bodyfat % | 16.72% | 12.23% | -4.49% |
| Muscle Gained | +34 lbs | Fat Loss | -3 lbs |
Measurement Changes
| Age: 27 | Before (Week 0) | After (Week 4) |
| Suit Size | 40 | 44 |
| Neck | 15.8″ | 18″ |
| Chest | 37.5″ | 43″ |
| Shoulders | 43″ | 52″ |
| Thigh | 21.5″ | 25.5″ |
| Calf | 13.5″ | 14.9″ |
| Upper Arm | 12″ | 14.6″ |
| Forearm | 10.8″ | 12″ |
| Waist | 29.5″ | 33.1″ |
| Hips | 34″ | 38.23″ |
Occam’s Protocol I
5 seconds up 5 seconds down till failure for every exercise
- If minimum target of 7 reps is hit increase weight at least by 10lbs on next workout
- Do not drop weight when you hit failure.
- Keep moving till you can’t and hold for 5 seconds before dropping for 10 seconds
- This ensure you reach complete failure
- if you can go again after a minute failure hasnt been reached
- do not pause any movement
- 3 minutes of rest between exercises
- eat like every 2 hours
OP Workout A
| Weight | Reps | Reps Type | Exercise |
| 70% Max | 7 | till failure | Yates Row |
| 60% Max | 7 | till failure | Barbell Overhead Press |
Optional: 6 Minute Abs
| Weight | Reps | Reps Type | Exercise |
| Incremental | 10 | 4 down, 2 hold, 2 rise | Myotatic Crunch |
| n/a | 10 | Exhale, hold breath and pull in for 8-12, inhale 8-12 | Cat Vomit Exercise |
OP Workout B
| Weight | Reps | Reps Type | Exercise |
| 70% Max | 7 | till failure | Incline Bench Press |
| 70% Max | 10 | till failure | Squat |
Optional:
| Weight | Reps | Exercise |
| 53lbs | 50 | Kettle Bell Swings |
| n/a | 3 Minute | Bike |