June 18, 2007 at 12:38 From IT to athletes: how I got 15 kg of muscle in 4 weeks
Timothy ran his own startup in Silicon Valley. Such work, along with a passion for dancing, did not contribute to the formation of an athletic physique. His weight was 65 kg. In the end, he was tired of being a thin guy, and he decided to experiment with changing the body.
After analyzing studies on muscle hypertrophy, he developed his training program. As a result, he added 15 kg of muscle and lost more than a kilogram of fat. And all this in 28 days!
Before: 66kg 
After: 80kg
Tim described the training program on his blog . I quote the translation of his article below .
After two years of silence, I write this because so many people have asked me about it. Girls should also read this, because some of the approaches described can be used to reduce weight.
How did i do this?
To get started, here are a few measurements showing the result of four weeks of training.
Body fat%: decreased from 16.7 to 12.2.
Suit size: from 40 increased to 44.
Neck, cm: from 40 to 45.7.
Chest, cm: from 95 to 109.
Thigh, cm: from 54.6 to 64.8.
Shoulder, cm: from 30.5 to 37.1
Forearm, cm: from 27.4 to 30.5.
And all this is the result of training with a frequency of two 30-minute per week, and a total of 4 hours was spent on all training .
Six key principles of training.
1. One approach to failure. The exercise is done in one approach with 5-10 lifts of near-maximum weights.
2. The rhythm of the exercise: raise 5 seconds, lower 5 seconds.
3. Focus on 4-7 basic exercises that involve several muscle groups at once (leg press, leg press, etc.). This will cause the greatest release of hormones (testosterone, growth hormone).
4. Diet: a lot of proteins + products with "slow" carbohydrates.
5. Training no more than twice a week.
6. We write the results of each workout in a diary for analysis and observation of progress.
I repeat, my research leads me to the conclusion that less is more. Free yourself from the TV twice a week and get 4 hours a month for training.
-
Of course, the approach proposed by Tim is controversial, and its results sound fantastic. However, we, IT-workers, in the majority have similar problems: lack of time for sports, emotional overload, sedentary lifestyle, etc.
Therefore, for those who wish to try this ultra-short training program, I will add a few comments to the described principles.
Attention! When working with near-maximum scales, be very careful. There is a risk of injury. If you have little experience, it is highly advisable to train in the presence of a trainer or an experienced bodybuilder.
If you have any questions, then read the full translation of the article with comments .
After analyzing studies on muscle hypertrophy, he developed his training program. As a result, he added 15 kg of muscle and lost more than a kilogram of fat. And all this in 28 days!
Before: 66kg After: 80kgTim described the training program on his blog . I quote the translation of his article below .
After two years of silence, I write this because so many people have asked me about it. Girls should also read this, because some of the approaches described can be used to reduce weight.
How did i do this?
To get started, here are a few measurements showing the result of four weeks of training.
Body fat%: decreased from 16.7 to 12.2.
Suit size: from 40 increased to 44.
Neck, cm: from 40 to 45.7.
Chest, cm: from 95 to 109.
Thigh, cm: from 54.6 to 64.8.
Shoulder, cm: from 30.5 to 37.1
Forearm, cm: from 27.4 to 30.5.
And all this is the result of training with a frequency of two 30-minute per week, and a total of 4 hours was spent on all training .
Six key principles of training.
1. One approach to failure. The exercise is done in one approach with 5-10 lifts of near-maximum weights.
2. The rhythm of the exercise: raise 5 seconds, lower 5 seconds.
3. Focus on 4-7 basic exercises that involve several muscle groups at once (leg press, leg press, etc.). This will cause the greatest release of hormones (testosterone, growth hormone).
4. Diet: a lot of proteins + products with "slow" carbohydrates.
5. Training no more than twice a week.
6. We write the results of each workout in a diary for analysis and observation of progress.
I repeat, my research leads me to the conclusion that less is more. Free yourself from the TV twice a week and get 4 hours a month for training.
-
Of course, the approach proposed by Tim is controversial, and its results sound fantastic. However, we, IT-workers, in the majority have similar problems: lack of time for sports, emotional overload, sedentary lifestyle, etc.
Therefore, for those who wish to try this ultra-short training program, I will add a few comments to the described principles.
Attention! When working with near-maximum scales, be very careful. There is a risk of injury. If you have little experience, it is highly advisable to train in the presence of a trainer or an experienced bodybuilder.
If you have any questions, then read the full translation of the article with comments .