I am a little skeptical of the results on "1 guinea pig"...wasn't Tim's original business peddling body building supplements?
This tells me 2 things...he probably has a base fitness very different from what the book is being marketed to and that he is probably pimping his own supplements for sale (if he is still involved with that shit)
How Did I Do It?
First, I followed a simple supplement regimen:
Morning: NO-Xplode (2 scoops), Slo-Niacin (or timed-release niacinamide, 500 mg)
Each meal: ChromeMate (chromium polynicotinate, not picolinate, 200 mcg), alpha-lipoic acid (200 mg)
Pre-workout: BodyQUICK (2 capsules 30 mins. prior)
Post-workout: Micellean (30 g micellar casein protein)
Prior to bed: policosanol (23 mg), ChromeMate (200 mcg), alpha-lipoic acid (200 mg), Slo-Niacin (500 mg)
No anabolics were used.
From a training standpoint, there were four basic principles that made it happen, all of which will be expanded upon in the next chapter:
1. PERFORM ONE-SET-TO-FAILURE FOR EACH EXERCISE.
Follow Arthur Jones's general recommendation of one- set- to- failure (i.e., reaching the point where you can no longer move the weight) for 80-120 seconds of total time under tension per exercise. Take at least three minutes of rest between exercises.
2. USE A 5/5 REP CADENCE.
Perform every repetition with a 5/5 cadence (five seconds up, five seconds down) to eliminate momentum and ensure constant load.
3. FOCUS ON 2-10 EXERCISES PER WORKOUT, NO MORE.
Focus on 2-10 exercises per workout (including at least one multi- joint exercise for pressing, pulling, and leg movements). I chose to exercise my entire body each workout to elicit a heightened hormonal response (testosterone, growth hormone, IGF-1, etc.).
Here is the sequence I used during this experiment ("+" = superset, which means no rest between exercises):
* Pullover + Yates's bent row
* Shoulder- width leg press
* Pec-deck + weighted dips
* Leg curl
* Reverse thick-bar curl (purchase cut 2″ piping from Home Depot If needed, which you can then slide plates onto)
* Seated calf raises
* Manual neck resistance
* Machine crunches
All of these exercises can be found at www.fourhourbody.com/geek-to-freak
4. INCREASE RECOVERY TIME ALONG WITH SIZE.
This is described at length in the next chapter, which describes the most reductionist and refined approach to overriding stubborn genetics: Occam's Protocol.
Occam's Protocol is what I suggest almost all trainees start with for mass gains.