From IT pros to athletes: how I got 15 kg of muscles in 4 weeks

Timothy ran his own startup in Silicon Valley. Such work together with the 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 slim guy, and he decided to experiment with changing body.
After analyzing research on muscle hypertrophy, he developed his training program. As a result, he added 15 kg of muscles and lost more than a kilogram of fat. And all this in 28 days!

To: 66kg After: 80kg


Training program Tim described in his blog . I quote below the translation of his article.
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After two years of silence, I am writing this because so many people have asked me about it. Girls also need to read this, as some of the approaches described can be used to reduce weight.

How did i do it?
To begin with, here are a few measurements showing the result of four weeks of training.
The proportion of body fat%: decreased from 16.7 to 12.2.
Costume size: increased from 40 to 44.
Neck, cm: from 40 to 45.7.
Chest, see: 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 the total was spent on all workouts 4 hours .

Six key principles of training.
1. One approach to failure. The exercise is done in a single approach with 5-10 lifts near the maximum weights.
2. Exercise rhythm: raise 5 seconds, lower 5 seconds.
3. Focus on 4-7 basic exercises that involve several muscle groups at once (leg press, arm press, etc.). This will cause the greatest release of hormones (testosterone, growth hormone).
4. Diet: a lot of protein + foods with "slow" carbohydrates.
5. Training is not more than twice a week.
6. Record the results of each workout in a diary to analyze and monitor progress.

Again, my research leads to the conclusion that less is more . Free yourself from the TV twice a week and get 4 hours a month to workout.

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Of course, Tim’s proposed approach is controversial, and its results sound fantastic. However, we, IT workers, have most of the same problems: lack of time for sports, emotional overload, sedentary lifestyle, etc.
Therefore, for those who wish to try this ultrashort training program, add a few comments to the principles described.

Attention! When working with near-maximum weights, be very careful. There is a risk of injury. If you have little experience, it is highly desirable 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 .