May 23 , 2011

Anthony

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So I’m happy to say Aaron and I finally completed our 4 week, 4 Hour Body, muscle building experiment.  I get bored really easily with a routine so doing the same exercises over 8, 30-minute sessions started to take it’s toll on my patience after session 5!

I have to say that I’m not too thrilled about the results for I didn’t gain nearly as much lean muscle mass as Timothy Ferriss and a number of other people who tried this workout did.  Check out my numbers below from the beginning to the final workout and you’ll see what I mean.  I also decided to spare you the “before” and “after” pictures of me standing there holding a newspaper for I don’t believe you’d be able to tell any increases in measurements from pictures anyway.  My strength definitely improved on pretty much all the exercises and I increased on all of my girth measurements too but nothing as significant of an improvement as I was hoping to see.

Keep in mind that I treated this as a science experiment so I made sure that I took all my girth, weight, %body fat measurements the morning of each scheduled workout day.  During our training sessions, Aaron and I used a stop watch to count our cadence and to ensure that our prescribed rest period of 3-minutes was followed.  I also did my best to eat as much as I possibly could throughout each day.  I normally eat between 2200-2800kcal/day but I tried to eat 3250-3500kcal/day.  I found this ridiculously difficult to do everyday!  There were times I know I only ate my normal caloric intake.  I also didn’t do any additional supplementation than my usual post-workout protein shake.  Timothy Ferriss used a lot of supplements throughout his day while performing this experiment and I believe that’s the main reason for his impressive gains.

Here’s what his supplemental regimen consisted of (ref: The 4-Hour Body, Timothy Ferriss, page 186):

  • Morning: NO-Xplode (2-scoops), Slo-Niacin (or timed-released niacinamide, 500mg)
  • Each meal: ChromeMate (chromium polynicotinate 200mcg), alpha-lipoic acid (200mg)
  • Pre-workout: BodyQUICK (2 capsules 30-mins prior)
  • Post-workout: Micellean (30g micellar casein protein)
  • Prior to bed: policosanol (23mg), ChromeMATE (200mcg), alpha-lipoic acid (200mg), Slo-Niacin (500mg)

Things to take away from our experience:

  1. It’s possible to workout as little as 8, 30-minute sessions over the course of 4 weeks and see improvements in the way of muscle size and strength.
  2. It’s possible to reach those improvements using the exercise protocol described in The 4-Hour Body (1 set for each exercise of a minimum 7-reps using a 10-second cadence/rep to failure)
  3. I don’t think it’s possible to reach those improvements only by eating as much as you can and without a lot of supplementation.

Now that that experiment is finally over, I for one am going to start training to get my deadlift up to over 400lbs!  Here’s where I’m at now (it’s kind of embarrassing LOL!)…  Keep you posted.  🙂

Measurement Workout 1 Workout 8
Weight (lbs) 180.4 186
Tanita % BF 11.4 13.2
Waist (in) 30 1/2 31
Hip (in) 40 1/8 41
Inner Thigh (in) 23 7/8 24 3/8
Upper Arm (in) 15 1/2 16 1/8

 

Exercises Workout 1 Workout 8
Incline chest press (lbs) 60 80
Wide grip pull up body weight body weight
Shoulder press (lbs) 95 110
SLDL (lbs) 70lbs 85lbs
Skull crushers (lbs) 75 95
Drag curl (lbs) 60 95
Back squat (lbs) 135 210

 

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