I'm not going to go into the science of this here, but this workout is designed to produce maximum quality muscle. It will work for you if you are consistent and do the following. * The first exercise each day includes 4 warm-up sets. They should go as follows: 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 * Notice the reps shown. Aim for that. If you can do more, up the weight. Try to come within 2 reps of the target at least. * Between warmup sets, rest 45-60 seconds. Between working sets, rest the suggested number of seconds or until you feel your energy is back. * Before the workout, take some protein and drink a pre-workout prep. (Or eat a PB&J.) After the workout, have a protein shake and try to eat within an hour. Before bed, have some cottage cheese or Greek yogurt. * Snack on protein every 3-4 hours throughout the day (e.g. jerky, yogurt, protein bars, etc.). You want to get at least 125g of protein every day if you can. (Or up to 1g per pound of bodyweight, or .5g per KG of bodyweight.) * Try to get plenty of sleep.