DESCRIPTION =========== This workout follows a basic principle: Push heavy weights in short bursts, and then rest your body and feed it the nutrients it needs to recover. And that's how you build quality muscle. WARMING UP The first exercise each day includes 4 warmup sets. Warming up correctly is critical. You should not feel tired after warming up. So to warmup, follow this method: Set 1: 50% of your heavy weight for 12 reps (slowly) Set 2: 50% of your heavy weight for 10 reps (a little faster) Set 3: 75% of your heavy weight for 4 reps Set 4: 90% of your heavy weight for 1 to 2 reps HOW MANY REPS? Most exercises are performed in the 4 to 6 rep range: You want to be able to do 4 reps, but not more than 6. If you can do more than the max for all 3 sets, with perfect form, raise the weight next week. If you can't do 4 reps in even one set, lower the weight immediately. FORM FIRST! All exercises are to be performed strictly: Fairly slow, smooth movements with perfect form. No rocking or leaning. Use the muscle, not momentum. REST PERIODS Between the warmup sets, rest 1 minute. After the 4th warmup set and between each of the working sets, rest 1.5 to 2 minutes. RECOVERY Rest is important. Notice you are only working out each body part once per week. You want to recover completely before tearing it up again. It is also recommended that every 3 months you take an entire week off. (If you don't want to do that, you can do a week with light weights.) And, of course, be sure to get enough sleep. NUTRITION ========= About 30 minutes before the workout, take a pre-workout supplement and some protein or eat a peanut butter and jelly sandwich. Right after the workout, drink a protein shake (30g) and try to eat a lean, protein- and complex carb-rich meal within an hour. (If you can't eat that soon, or if you feel woozy, drink some apple juice as soon as possible.) QUALITY CALORIES Be sure you are eating enough lean protein. The goal each day should be 1g per pound of body weight. Eat eggs, lean turkey, chicken, salmon, lean beef and other protein-rich food at meals. And be sure you're getting good complex carbs (brown rice, corn, sweet potatoes) and avoid simple carbs (soda, candy). SNACKS Working out causes your body to enter a state of hypertrophy, and it is looking for the raw materials it needs. So, throughout the day, protein bars (limit of 1 per day), tuna, and jerkey make good snacks. Mix it up. Try to eat some protein every 3 hours or so. You want to avoid long periods of time throughout the day without eating protein to maintain the hypertrophy. Also, be sure to drink plenty of water. Your muscles are mostly water, so this is a necessary part of muscle growth. AFTER DINNER Finally, before bed, eat some slow-digesting protein like cottage cheese or Greek yogurt. No carbs after dinner.