TheMuscleExperiment PDF

NOTICE
The information presented in this book is not intended for the treatment,
cure or prevention of any disease, nor as a substitute or alternative for
medical treatment and advice. This publication is presented for information
purposes only. The author does not assume any liability for the information
contained herein. The information contained herein reflects only the opinion
of the author and is in no way to be considered required practice. Always
consult your physician before beginning any training program
The contents of this publication are fully protected by copyright law. Any
posting or distribution without written consent from the author will be a
violation of copyright law and violators will be prosecuted to the fullest
extent of the law.
© 2010 Mike Thiga. All Rights Reserved 1

www.The-Muscle-Experiment.com
INTRODUCTION
T
hank you for purchasing “The Muscle Experiment”. I appreciate the fact
that you’ve trusted me and I guarantee you that you’ll be more than pleased
at the results you’ll get after using the program.
The nature of this system is such that it will work for you whether you’re in
your teens or in your fifties; male or female. I designed it specifically for those
who want to build massive amounts of muscle using purely bodyweight training. So
for those (especially women) who might not exactly want to look like Hulk, I
simply suggest you use the program until the point where YOU are satisfied with
your own results.
What you’ll get throughout this book is a number of

unconventional techniques and concepts. But you know
what? They work. These are the exact same techniques
and routines I used to get from 148 to 187 lbs in a little
under 6 months. And here’s the kicker: No weights. No
gym. No “MegaMatrix 9999” hype supplements. I did it
using some largely unknown bodyweight training and
muscle building concepts.
This is NOT like anything you’ve gotten before. This whole program is designed to
be practical and easy to use. It’s not just a bunch of exercises randomly thrown
together with a whole lot of useless content. Instead, it’s a complete step-by-step
system that I’ve carefully broken down so you can follow easily and make gains
consistently.
This WILL work for you. All you have to do is follow the instructions. I won’t bore
you with unnecessary scientific ‘jargon’. I won’t hold back any of the “good stuff”.
In fact, you’ll probably gain 5 solid lbs just from reading this sentence! (Hey – just
kidding. Please don’t sue me or anything…) But seriously, I’m going to give you
every single bit of knowledge I have on building serious muscle mass using
Bodyweight Training Techniques. I’ll show you what works and what doesn’t. And
most importantly, I’ll show you how you too can build serious muscle with the
special program provided.
Why did I decide to call this book “The Muscle Experiment”? Because the gains I
made are as a result of an “experiment” I decided to do on myself 6 months prior.
Having felt like this was my only option left to try building muscle, I decided to
test it out and see what would happen. Allow me to tell you a quick story…

The Experiment: How It All Began
I used to be really skinny as a child. And being fairly tall, I was also kind of
“lanky”. People would make fun of me all the time, although that never really
ever bothered me. But then there was the issue of my arm. You see, I was born
with a deformity on my right arm; the arm itself was sort of withered by its
nature, and with only one finger. I bet you know how cruel kids can be. So I’d get
teased and made fun of by some kids, and I ended up becoming extremely self
conscious of myself. I was even ashamed of showing my arm in public. I’d pocket a
lot and wear long sleeved clothing so that nobody would notice. This went on right
up to college where I decided to stop being apologetic for the way I was and I
began to loosen up. I owe this to my family and friends who kept encouraging me
to love myself for who I really am.
Eventually I got to the point in my life where I wanted to build some muscle. I
would move from one gym to another but get very frustrated due to one thing:
Most gym instructors would more or less give lame excuses like: “Sorry, we can’t
risk training you with weights”. And the few who ever agreed to train me with
weights would insist on spotting me with super-light weights (I’m talking 15 lb
barbells.). The truth is, nobody really wanted to train somebody with a “bad arm”
lest something ‘goes wrong’ and they be liable. I remember getting so frustrated
that I almost got into a fight with one trainer…well, he’d have whooped my @ss
anyway…a scrawny 148lb guy with a ‘bad arm’ against this beefcake. Boy wasn’t
that a boost for my self esteem ;-).
Anyway, the absolutely last straw came about when I went to a gym not too far
from where I live, and the instructor actually seemed pretty cool. We talked for
abit and I told him how I felt that other trainers hadn’t really treated me with
respect and how disappointed I had been. He silently nodded in agreement to
whatever I said. He seemed very understanding of the situation. In my head I was
thinking, “Cool. I think this guy can actually help me instead of fighting my efforts
to build muscle.” So as I excitedly tell him about how much I’m looking forward to
using weights; how I’m actually stronger than most people think; how…he
suddenly cuts me off to say:
“Why don’t you join our aerobics class instead?”
Words can’t really express how I felt at that particular point. Anger, hurt…those
would easily be understatements.
I was pissed off.
My pursuit to building my dream body was constantly being pushed away by the
same people who were actually meant to help me achieve it. So I made my
decision.
“Screw the Gym.”

“Screw those trainers. Screw the dumbbells. I’m going to build muscle with or
without them.” And so my mission began.
I began researching the Internet for ways to build muscle without weights or any
equipment. To my disappointment, most of the advice out there was just crappy
and misleading. Most people said it is impossible to build muscle without weights.
Impossible: that’s a strong word. And those who said it could be done would
impractically talk about performing hundreds of reps twice a day, or something
absurd like that. I don’t know about you, but I don’t have the time or energy to do
hundreds of anything twice a day each and every day.
So I took it upon myself to figure out if “this bodyweight training thing” could
build muscle or not. I gave myself 6 months. During the first 3 weeks I tried all
sorts of crazy exercises and techniques I had looked up….some of them downright
EMBARASSING. But I learned from experience and as the weeks went by, (towards
the end of month 2) I began to notice some physical changes. My chest was the
first thing I noted. It was definitely not as flat as it had been before. Then my
arms…even my right arm was getting more muscular. Whoa!
I furiously wrote everything down. I mean every single detail of what I was doing.
The exact exercises, my energy levels, food intake, how many times I picked my
nose..(ok. That’s a lie) but I literally wrote down each and every single workout
detail. I kept TESTING and TWEAKING and TRAINING. And at the end of 23 weeks I
stepped on the scales and weighed a whooping 187 lbs of solid muscle!
All without ever touching a weight.
I even had one close relative accuse me of taking steroids. (I forgive you, Alex ;-))
I figured I was onto something big here. And for the sake of all those skinny (and
non skinny) guys who have been misled over the years into believing that it is
impossible to build massive amounts of muscle without equipment or expensive
gym memberships, I want you to know that I did this for YOU. Plus, I wanted to
silence all those wannabe experts who shun that which they know not of.
So I created a training program for people who wanted to pack on some massive
muscle mass using bodyweight training techniques. This program is for people who
want to finally build that great body they’ve always dreamed of having. For those
who want to take the fullest advantage of the incredible muscle building
capabilities that lie within themselves. Your reasons for using bodyweight training
are probably very different from mine. But that doesn’t matter. You now have the
chance to build that amazing body you truly desire.
Now people look at me different. I turn heads wherever I go. And when people ask
me, “Dude, how many times do you go to the gym?”
I smile and tell them, “I don’t.”

Most of them actually think I’m being sarcastic, but I explain to them that I really
don’t work out with weights. No dumbbells, no gym fees, nothing. People also ask
how I was able to pack on 39lbs of muscle with a “bad arm with one finger”. They
just don’t get it. All that mattered is that I knew I could do it. Here’s a lesson I
hope you can learn today: Don’t let anybody impose their limits on you. The
only thing that matters is that YOU believe it can be done.
And now it’s your turn. Your turn to prove it to the masses that you can not only
build muscle without weights, but you can also give gym rats a run for their
money. If a 148lb skinny guy with a withered arm could do it, I don’t see why you
can’t do the same. And now that you’re officially out of excuses, it’s time to pack
on some serious muscle. Isn’t it time you built the body of your dreams?
So I’m passing the torch to you now. Run with it.
Talk soon,
Mike.

THE MUSCLE EXPERIMENT:
The Lost Secrets of Bodyweight Training
By Mike Thiga
TABLE OF CONTENTS
Chapter 1 Page 7
10 Crucial Things You MUST Do Before You Begin the

Bodyweight Training Program
Chapter 2 Page 10
Bodyweight Training – Myths vs. shocking Facts
Chapter 3 Page 15
Mind blowing bodyweight training secrets revealed
Chapter 4 Page 20
The 7 SuperFreak principles of the Muscle building
program
Chapter 5 Page 31
SuperFreak Dieting for Massive Mass
Chapter 6 Page 39
Supplements – The truth you can only learn here
Chapter 7 Page 44
The SuperFreak Muscle Building Program
Page 59
Conclusion
Page 60
Frequently Asked Questions (FAQ)

CHAPTER 1:
10 Crucial Things You MUST Do Before You Begin the

Training Program
I
know how exciting it is to jump into a new training program. But one thing I've
noticed with most people (I’m guilty as well) is that they usually begin training
without a plan or target of any kind. If someone asks “What’s your target?”
They generally give vague answers like “to gain 15 pounds” or “to get as big as I
can get” Other people will follow a program only when they “feel like”. These
types of habits often sabotage one’s success. Below I’ve stated ten things which
you MUST do if you want to get 100% out of each and every single moment of your
training:
1. Set a target: Before you begin the program you must KNOW for yourself
exactly what you want out of it. Make it clear, specific and most importantly,
realistic. Saying “I want to gain 15 lbs” isn’t a good enough target. Why? Because
you haven’t set a deadline for your goal. Do you want 15 lbs in two months or two
YEARS? Be specific with your deadline, and you’ll have no choice but to work your
butt off until you hit that target. So instead, you should say something like “I want
to pack on 10-15 pounds of muscle by the end of week 8 of this program”.
2. Start immediately: There is no such thing as the “perfect time” to start

training. So stop wasting more time. Tomorrow never comes. I don’t care if you’re
living in the jungle, or you’re at your office or at home. Most of the bodyweight
training techniques I’ll show you can be done virtually anywhere. And that’s the
beauty of it. No “dumb-bells”, remember? ;-) UNLESS…you’ve just come off a
previous training program which you’ve been using for over 3 months. If that’s the
case, then you should take a full one week break off any form of training. But once
you’re week is up, I’m expecting you back here. Okay?
3. Tell people about your goal: You don’t necessarily have to do this, but I’d
definitely advise you to. Let the people who are close to you know about your
bodybuilding goals and your target. But tell only those who will encourage and
motivate you. There are some people out there who are ready to shoot you down
for the sake of their own sadistic fulfillment, so be careful who you tell. By letting
your close family & friends know about your goals, it’s much harder to fail because
you are now accountable to someone who will be watching you progress.
4. Go through this book step by step: Don’t skim trough this book or skip ahead
looking for magic bullets and quick techniques. I have provided some ‘tricks’ and a
whole other bunch of cool stuff to help you build muscle quickly, BUT you must

use everything together as a whole. Please follow exactly as I say in the book.
Don’t be tempted to add or remove reps, sets or anything like that. In chapter 7
I’ll reveal to you the exact system I used to gain 39 pounds in 6 months with
bodyweight training.
5. Give your mind a detox: I want you to clear your mind of all the junk info
you’ve gathered from the bodybuilding magazines and the Internet. Let go of any
preconceived beliefs you had about bodyweight training and muscle building. Put
away all those other workout programs you’ve been collecting. Don’t try to “Mix
and Match” parts of this program with other programs. Put all your focus on this
program and make the decision to follow it to the very end.
6. Be consistent: Studies show that the biggest mistake most trainees make is not
giving a training program enough time to work. You need to decide for yourself
right now if you really want to go ahead with this program. Because half-hearted
efforts only produce half (if any) results. You need to give this program everything
you’ve got. Some days you probably won’t feel like working out…or maybe you
might not be feeling well. I know. I’ve been there too. And that’s where discipline
and consistency get put to the test. Remember, whining is NOT an option. Make
the decision to let NOTHING come in your way to developing your dream physique.
I guarantee that if you use this program consistently you’ll begin to see results just
weeks from now.
7. Write everything down: Write everything down for the sake of being able to
track your progress. I can’t stress this one enough. Note down exercises
performed, sets & reps completed, time of day, how you were feeling that
day…were you psyched up? Or were you kind of tired or bogged down? Comparing
these details will let you know how much better you performed than your previous
workout. I’ve provided some workout logs in a bonus PDF file which you will print
out and record this information on. This is the single most important thing you
must do if you’re serious about muscle building.
8. Be prepared beforehand: Decide for yourself the best time you can train
uninterrupted and stick to it all through. The time of day doesn’t really make any
difference. It’s simply a matter of personal preference. I personally workout from
around 9.00pm-9.45pm. Keep whatever you’ll need close by. Have a bottle of
water with you so you won’t have to keep traveling and wasting time looking for
something to drink. Remember you only have 45 minutes MAX per training session.
So let this be the most explosive muscle pumping 45 minutes you’ll EVER have.
There is no time to waste.
9. Break old habits: Take advantage of this life changing period and make the
decision to break old habits. Stop eating all that junk food which will sabotage
your progress. Decide to stop slouching completely by the end of 30 days.
Whatever habits in your life you want to break, just start slowly but consistently.
Take it one day at a time and you’ll be amazed at how much progress you’ll have
made at the end of 30 days. Everything you are right now (good or bad) is based
upon the decisions you’ve made in the past.

10. Actually DO the program: Don’t skim through the program saying to yourself
“I know”. People make the mistake of doing this. Instead of actually doing a
program, they’ll dismiss it claiming “I know all this stuff already”. But do you
really? Because if you did, then you wouldn’t be Mr. Skinny Guy, now would you?
Here’s the hard fact: You do not know ANYTHING about muscle building until you
have actually BUILT muscle, right? So then I ask you to trust me and actually DO
this program; follow it exactly as it is; and I’ll be waiting to see your
transformation pics in a few months.
Before we move on to the next chapter, I want you to spend just 15 minutes
coming up with your goal for this program. Write down exactly how many pounds
you want to have gained at the end of two months and at the end of six months.
Go further and describe exactly how you want to feel with this extra muscle mass,
the size of clothes you want (or don’t want) to fit in, etc. Do this before moving on
to chapter 2. It’s extremely important.
You’re done? Good. Let’s move on then.

CHAPTER 2:
Bodyweight Training – Myths vs. Shocking Facts
T
he bodyweight training issue has been debated literally for centuries. Some
people support bodyweight training as the supreme training method while
others shun it. Some say it can be used to build muscle while others say it is
completely useless.
In all honesty, most critics simply talk because they feel they must open their
mouths to say something. Majority of the people who shun bodyweight training as
a way to build muscle are simply passing on 2nd hand information which they
picked up from somebody else. Information which they’ve never verified for
themselves.
As information gets passed on like that it is bound to get corrupted along the way.
And hence the question as to whether or not you can build muscle without weights
has never been resolved with a definite answer. And where does that leave you?
Confused and frustrated. Nobody has dared to answer this question for fear of
being ripped apart by the critics.
But I’ve got good news for you today. I’m about to reveal to you the shocking facts
about bodyweight training. Because unlike most people who simply talk about
bodyweight training, I actually use it and have witnessed the effects for myself.
And by the end of this chapter you will have the answer to a question millions of
people have asked over the last few centuries. But first let’s debunk the 6 most
popular bodyweight training myths:
Myth # 1: Bodyweight exercises are only good for fat loss
I bet you’ve heard this one as well. On TV they’ll show you all these super skinny
models doing step-ups star jumps and ab crunches. Therefore people are misled to
believe that that’s what bodyweight training is all about. First of all, those
techniques don’t work for fat loss. Secondly, there is a MASSIVE difference
between bodyweight training for fat loss and bodyweight training for muscle gain.
It’s the same way you can use weightlifting either to build muscle or to lose
fat..but the techniques for each one are very different. Real muscle building
bodyweight training techniques involve stressing the muscle; overloading it to the
point that it has no choice but to GET BIGGER.
Myth # 2: Bodyweight workouts have to be super long to be effective.
A lot of people argue that the sessions have to be up to 2 hours long to be

“effective”, and that anything less is a waste of time. This argument stems from

the belief that people think bodyweight training is a “cardio” thing. And cardio
sessions can usually go on for hours and hours.
Actually, the opposite is true. For a bodyweight training session to be effective,

must be performed within a time limit of 45-60 minutes MAX! The reason is simple:
Your body has a 45-60 minute anabolic window during training, after which it is
programmed to release muscle destroying hormones if you continue to exercise. So
45-60 minutes is all you need to build muscle.
Myth # 3: Bodyweight exercises are only good for holding onto gains,
but not for making any.
I’ve often heard people saying that if a weightlifter is in a location where he

doesn’t have any access to weights, he can use bodyweight training exercises to
hold onto his gains. “But just don’t expect to make any new gains”. I can only
agree with the first part. Bodyweight training can help a weightlifter hold on to
existing gains, BUT I will go further and say that they WILL make further gains
with the bodyweight exercises if they use them correctly.
Oh, the ignorance! Muscle building is about stimulation. And your muscles don’t
care whether you’re in a gym or in the jungle. Any exercise that can stimulate
your muscles will lead to new growth. And I will show you exactly how to do it.
Myth # 4: The only usefulness of bodyweight exercises is to ‘keep fit’.
And by ‘fit’ they definitely don’t mean buff. They mean ‘skinny but healthy’ ☺. I
bet you know a few of those “skinny but healthy” culprits. Apparently, bodyweight
training is ‘too easy’ and so it is only good for maintaining ‘overall well being’
(what???).
There exist hundreds of bodyweight exercises. Some are easy while others are
super pumpingly intense and downright hard. The same way you would go to a gym
and find 5lb dumbbells and 200lb barbells. So it would be pretty dumb of me if I
picked the 5lb dumbbell, used it for a few reps and then said, “Man, weightlifting
is too easy to build muscle.” Moral of the story? You must pick the right exercises.
It’s not about doing any bodyweight training exercise you feel like doing. I’ll give
you the exact ones to build you all the muscle you want.
Myth # 5: If you hope to see any muscle, you must do a super high
number of reps.
This one is all over the internet. Some so-called “experts” will tell you things like
“Do 100 pushups and 200 burpees twice a day everyday.” I don’t know about you,

but I personally don’t have the time or energy to do that amount of exercise every
single day. The problem is that people think that the only way to accommodate for
the lack of weight is by doing obscenely high reps. Wrong. You’ll never have to do
so many reps. In fact, training like that everyday could quickly lead to severe
overtraining. In very few instances would someone ever need to do high reps to
incorporate overload.
Myth # 6: You CAN’T build muscle without weights.
Ah…The most classic of them all. It’s actually becoming the ‘popular’ thing to say
nowadays. The main argument behind this myth is that since bodyweight training
doesn’t allow a constant increase in weight load (like weightlifting), you cannot
overload your muscles and hence they cannot grow bigger.
Remember what we had discussed before? Muscle building relies on stimulation.

Period. Your body doesn’t particularly care whether the stimulation comes from
iron, a bag of gorilla manure or even your own bodyweight. Stimulation is the key,
and as you’ll see later on, bodyweight training exercises have been proven to
provide more stimulation than weight lifting exercises.
People generally accept these myths as truth because they take in information
without judging it for themselves. Don’t believe everything you read. Everyone has
an opinion. But having an opinion does not make you an expert. Look at it this
way: With all the free bodybuilding information floating around on the web, how
come such few people actually look like bodybuilders? (Hmm…I wonder why). Now
let’s get into the really good stuff.
4 Stunning Facts You Never Knew about

Bodyweight Training.
FACT: Bodyweight exercises stimulate more muscle than weightlifting

exercises
Exercises that move the body rather than a weight (like the handstand pushup)
have been shown to fire more muscle fibers than exercises that move a weight
rather than the body (like the military press). More fiber stimulation equals more
muscle for you. This is great news because once you know the correct bodyweight
exercises that stimulate the most amount of muscle fibers, you’ll automatically
have a way bigger advantage than people in the gym. So have no fear…I have all
the correct exercises prepared for you.

FACT: Bodyweight Training enhances your body’s natural lines of
movement
I don’t want to sound too “Pencil Pusher-ish”. Here’s the thing: Your body was
designed to move in all directions: up down, left, right etc. So when training you
should aim to improve your natural ability to move in these directions, so as to
enhance your growth potential. This cannot be done by being strapped to an
exercise machine or by using dumbbell lifts.
By improving your body’s natural lines of movement, you will achieve superior
fitness levels in addition to the SIZE you’ll pack on. Iron cannot give you these
benefits. Plus, you won’t be complaining of joint and bone issues when you’re
older.
FACT: Muscles produced by bodyweight training last longer than those

produced by weightlifting
The nature in which you will be performing these exercises will produce both slow
and fast twitch muscle fibers. Some of the exercises (due to the number of reps)
will predominantly produce slow twitch muscle fibers, which are known to last
longer than their fast twitch counterparts. And this is good because you see,
you’re not only trying to gain muscle, but you’re also trying to keep as much of it
as you can without having to fight so hard.
FACT: Pound for pound, compound bodyweight training exercises are

THE ultimate mass building exercises.
Ask yourself: “Why would super strong, ripped pro bodybuilders trying to get as big
as possible stick to pull-ups if bodyweight exercises were so ineffective?” I’ll tell
you why: Because no other exercise on this planet can beat wide grip pull-ups
in building pure mass on the upper back. And in the next chapter, I’m going to
give you a whole list of bodyweight exercises just as powerful as wide grip pull-
ups, but for every other part of your body.
Important note:
You must know HOW to use the bodyweight training techniques. Use them poorly
and you’ll be unlikely to see any results. I hear enough people saying they “know”
how to perform bodyweight training exercises correctly, but really you do not
“know” anything until you have actually done it for yourself and gotten results. On
the next page is a story that better illustrates my ideology about “knowing” how to
use something:

Lumberjack Joe and the Seven Dwarfs
There once lived a man by the name of

Lumberjack Joe. He was the best lumberjack in
the country. With nothing but an axe in hand,
Joe could chop down up to 10 trees in a single
day. One day he got called up by a client who
wanted 100 trees chopped down by the end of
the week. The next day they met to discuss
payments and such, and as soon as the client
saw Lumberjack Joe’s axe, he said “There’s no
way you’ll be able to chop down 100 trees by
the end of the week with that thing! Here’s a
chainsaw. You’ll be able to cut down 30 trees a
day with it.” So he gave Joe the chainsaw and
left.
The client came back after seven days and to his utter shock, Lumberjack Joe had
only cut down 35 trees. “What the heck have you been dong all this time?” The
client squealed in anger. Joe replied with a tone of anger and slight arrogance:
“This chainsaw thing of yours is USELESS! I can only cut down 5 trees a day with it.
I can double that with my axe alone!”
“That can’t be right” said the client as he took the chainsaw from Lumberjack
Joe’s hands and pulled the cord as it made a loud “VRRROOOOOOM!” sound. As the
client turned around to ask Joe something, he was shocked to see Joe up the top
of one of the trees trembling in total wussy-like fear. The client asked him:
“What’s the matter? And what on earth are you doing up that tree?” Joe
responded: “What the heck is that sound?”
The meaning of this story is simple. Lumberjack Joe never knew how to work a
chainsaw, so he tried to use it manually and was only able to cut very few trees.
But he kept saying that the chainsaw was useless…yet the mistake was his own
ignorance.
“But what does this story have to do with Seven Dwarfs?” You may ask…
I have no idea.
And after all is said and done, herein lies the question: “Can You Build Muscle
Without Weights?”
YES YOU CAN. You can build muscle without weights. And I mean MASSIVE amounts
of pure rock hard muscle…not just 5-10lbs. I will show you how I did it and most
importantly how YOU can do it as well. I hope you’re ready.

CHAPTER 3:
Mind blowing bodyweight training secrets revealed
P
eople fail to make progress in building muscle because they get trapped in
the mindset that everything has to be complicated for it to be worthwhile.
They think that if something is too simple or obvious, then it doesn’t work.
It’s possible to become “addicted” to your struggle. It happens in every day life.
Some people think that just because they work 70 hours a week they deserve to
make more money than someone else who works only 40 hours a week. But it
really doesn’t work like that. The payoff is much higher when you work smarter
rather than harder.
Before we discover HOW to build muscle using bodyweight training techniques,

let’s first see why people fail in the first place:
• Useless Techniques – Every single day someone comes up with some really
“creative” bodyweight exercise. Some are just variations of the originals.
Others are just plain weird. Most of these extreme variations are simply
useless and do nothing other than waste your time (and make you look silly ☺)
Let me tell you something that will probably save you a whole lot of wasted
effort: When trying to build muscle, don’t try to get all “creative” or
“cute” with your exercises. Stick to what works and has been proven time
and time again.
• “More is better” mentality – Sometimes people tend to think that if they

add more reps, more sets, more exercises…that they will get more results.
No. More isn’t necessarily better. Many times it’s actually
counterproductive. So many bodyweight training programs I’ve seen give
selections of 35-50 different exercises so that the users don’t get “bored”
of the “same old routines”. I disagree with them. Because I would rather
have 5-10 “boring” exercises that build muscle rather than 10-50 “fresh”
exercises which don’t build muscle. Wouldn’t you?
• No structure – This is undoubtedly one of the main reasons people fail to

build muscle using bodyweight training. For some strange reason people
have been led to think that they don’t need a structure in place when
performing bodyweight training exercises. So they’ll do a few pushups
today, skip three days then come back and do one or two chinups (if they
feel up to it)…and one month down the line when they look at themselves
in the mirror, they will actually act shocked when they find that they still
look exactly the same.
In the training program I’ve given only the best batch of exercises. I won’t throw
100 useless exercises at you just so that it seems like you have a bunch of choices
but in reality is just a waste of your time.

Onto the secrets: The reason I’m calling them “secrets” is because until now, the
methods and techniques I’m about to show you had been in the hands of only a
privileged few. And these few are the SuperFreaks among their groups. So let’s get
to them:
Secret # 1: How to achieve progressive overload without weights

Most people who argue that you can't build muscle without weights base their
argument upon the concept of Progressive Overload. They claim that since you
can’t increase weights week by week (like weightlifting), there is no way to
overload your muscles progressively in order for them to grow.
Wrong again. In fact, let me show you 5 solid ways which you can use to achieve
progressive overload without weights:
i. Perform the same number of reps in less time than before.

ii. Perform more reps without increasing the workout length.
iii. Hitting the same muscle at different angles.
iv. Incorporating static holds into your workouts.
v. Reducing the speed per rep by half.
All these methods can be successfully used to progressively overload and greatly
increase muscle stimulation. And muscle growth is all about stimulation.
Secret # 2: The secret to massive size AND strength

Size and strength do NOT always come together. We all know at least one of those
guys who have been working out in the gym for years, but they look exactly the
same as when they first started out. I know it’s funny, but I bet these guys must be
pretty frustrated. You’ve probably also noticed that even if these guys don’t have
much to show in terms of their size, they are usually super strong. So what
happens? What’s really going on? (By the way, this doesn’t just happen to
weightlifters.)
Victims of this “skinny-strong” phenomenon are usually guilty of one of the

following:
(a) Their load never increases. They use the same weight with the same
number of reps, day in day out, month after month.
(b) Their load increases, but they make the mistake of increasing their
rest periods together with the load. This results in an intensity drop,
and stimulation fails to occur.
SOLUTION: The solution to both these issues is simple. If you want to gain both
size AND strength, you must constantly increase your muscular load as you
progress in training, while at the same time keeping the rest periods constant
(typically 30 seconds between sets). Don’t be tempted to increase rest periods
otherwise you’ll completely sabotage yourself.

Secret # 3: Bodyweight Training vs. Weightlifting
This bodyweight training vs. weightlifting argument has been going on for
thousands of years. I’m going to save you the headache and give you the clear cut
facts right now.
I’ve taken the time to select for you the best muscle building exercises that exist
(at least on this planet). What I’ve done here is simply match up some of the
most powerful bodyweight exercises (which we’ll be using in the program)
against the most powerful and widely used weightlifting exercises. If you want
even more muscle building bodyweight exercises, take a look at the Exercise
Database (it was provided together with the other bonuses).
The exercises below have been rated according to their overall muscle building
capacity (on the scale of 1 to 10). You’ve never seen anything like this:
VERDICT:
Close Grip Chinups take the

win when it comes to building
massive biceps. The twisting
dumbbell curls might be
popular in weightlifting
circles, but are absolutely
nowhere near as effective.
VERDICT:
Same thing goes for upper

back muscle building. Wide
Grip Pull Ups reign supreme.
Ask any pro bodybuilder and
they’ll swear by this☺.

VERDICT:
The incline bench press is a

good exercise for building the
chest muscles. But guess
what works better..you
guessed it! Decline Pushups
actually work the chest
deeper & harder as well as
stimulating the muscle fibers
across a more dynamic plane
of motion.
VERDICT:
Bodyweight training does

have a slight weak point in
building quadriceps muscles.
But this doesn’t mean that
you’re doomed to have
toothpick legs. With the
special workout combinations
I’ve given in the program,
you’ll be able to slap on a
slabs of muscle on your legs.
VERDICT:
Most people focus only on

working their biceps. You
probably didn’t know that
your triceps actually make up
about 2/3 of your upper arm
muscles. And that being the
case, you need a SERIOUS
tricep workout exercise.
Tricep blasters are THE best
tricep exercise in all of
existence. Wait till you try
them.
VERDICT:
We have a tie here between

the Arnold Press and the
Handstand Pushup. Good
news is that the muscle
building capacity is through
the roof! Want to look like
one of those ‘no-necks’ you
see in the magazines? Then
handstand pushups can get
you there.

VERDICT:
Bodyweight decline ham

extensions are undoubtedly
the best hamstring exercise
there is. If you want those
massive extruding hams at
the back of your legs, then
look no further than this
particular exercise.
OFFICIAL VERDICT:
As you can see, Bodyweight Training comes up on top. And this isn’t some
biased information made to make weightlifting look bad. These are facts which
many people can attest to. Once an avid weightlifter friend of mine even
openly told me that 60% of his workouts are bodyweight training
exercises...and he’s a pretty big guy. But since he works out in a gym, people
automatically assume that he’s all about the weights.
The exercises given above are just but a few. The Exercise Database bonus
ebook contains all the bodyweight exercises you’ll ever need if you want to
build muscle.
This is not B.S. I’d probably be skeptical as well if I read this somewhere. But this
goes beyond reading. Based upon this very same information (plus a solid training
and nutrition schedule) I was able to pack on 39lbs of muscle in 5 months and 3
weeks…something people take several years to do. Without these particular
bodyweight exercises, your chances of getting huge are slim to none. So listen
up, and pull your seat a little bit closer. What you’ve seen is just a taste of things
to come.

CHAPTER 4:
The 7 SuperFreak principles of the Muscle building

program
D
uring the 6 months that I was testing various muscle building techniques, I
got to learn a lot of stuff. I found out what worked and what didn’t. And
after isolating something that worked, I tested it against something else to
find out how well it performed as compared to its counterpart. After filtering out
all the real data from the crap, I was left with a specific set of rules and
techniques which can generally be categorized into 7 groups which I like to call the
SuperFreak Principles.
These 7 principles are the core of The Muscle Experiment. How much muscle you
build over the next six months will depend on how closely you follow them. And
they are so powerful that they will work for anybody who wants to build muscle.
Not just bodyweight trainers.
The 7 SuperFreak Principles:
PRINCIPLE #1: EXERCISE TYPE, TECHNIQUE AND FORM
Type: The exercises you choose mean everything. Picking the right type of
exercises can mean packing on a solid 40 lbs over the course of the year. Picking
the wrong type of exercises can mean being stuck in skinny mode…forever.
Burpees won’t do you any good if your aim is to pack on mega pounds of muscle.
Neither will lunges. It’s no wonder that some people think you can’t build muscle
without weights. Correct exercise selection is critical.
Another key to muscle growth is the use of compound exercises. These are
exercises which work several muscle groups at the same time instead of just one.
An example of a compound exercise would be pushups, which focus on building the
chest, but at the same time also work the triceps and the shoulders (traps). These
types of exercises stimulate more muscle fibers and anabolic hormones
(Testosterone, Growth Hormone and IGF-1).
Technique: There are a number of extremely powerful techniques which when

plugged into your normal training will magnify your results countless times over. I
want to share some of them with you right now because you’ll be using them at
different times during the program. Think of them as dynamite. They are very
powerful, but when used wrongly can potentially blow up in your face.
Static holds – A static hold is a technique whereby you contract your

muscles at the top of a rep, and hold that position for a specified
length of time, for example 30 seconds. When you can no longer stay in

that position, you slowly let gravity bring you down. Static holds involve only a
single rep.
Here's an example for chinups: Position yourself in the chinup position and lift
yourself. Just before you get to highest point, hold your position for 30
seconds. Contract your biceps as hard as you can in that position as you fight
gravity from pulling you down. After 30 seconds, lower yourself in a controlled
fashion.
This same concept applies to pushups, pull-ups and various other bodyweight
exercises. The key to performing a static hold is to contract your muscles at
the near top position of a rep and hold that position for a given number of
seconds.
Static holds enable the muscle to recruit the most muscle fibers possible.
Reversals – Sometimes it happens that you just can’t make progress with a
particular exercise. Maybe you’ve been stuck on the same number of reps
for weeks and muscle growth has stopped. That’s where reversals come in.
The general idea is to switch the position of your exercises, such that the
first one now becomes the last; the second one becomes second last and so
on. This reversal sequence often gets people out of their ‘stuck’ points.
Muscle order – Believe it or not, the order in which you work your muscles
also influences the gains you will make. I don’t want to get too scientific or
‘boring’ on you, so I’ll leave it at that. As long as you follow the order I’ve
laid out in the program, you’ll be ok.
Consistency – We hear this one all the time. But for some strange reason
very few people follow it. Let me stress this: You have absolutely NO
chance of building muscle if you don’t follow your training program
consistently. Sometimes you’ll be psyched up to work out and other times
you just might not have the energy. Some days you might be having a really
tight schedule and working out may not seem to be the biggest priority.
That’s where consistency comes in. Don’t let your emotions determine
whether or not you’re going to work out today. Look at every training
session you miss as another potential 5lbs of muscle lost forever.
Supersetting – A superset is a series of exercises performed one after the

other, without stopping or resting in-between. The series of exercises is
grouped into a single set. So you basically perform two different exercises
working the same muscle group. An example of a triceps superset would be
this: start off with tricep blasters, then immediately follow up with tricep
dips.
When used properly, supersets have the ability to stimulate more muscle
without increasing reps or workout session length. And the cool thing is that

they allow you to go far beyond your normal capacity without compromising
other workout parameters.
Hitting the muscle at multiple angles - Normal forms of exercise will only
hit a muscle at one particular angle. Your muscles will still grow if you do
this, but you will leave thousands of fresh muscle fibers untouched. But
when you start hitting the same muscle group at multiple angles, then
you’re really beginning to enter freak territory. Ever seen one of those guys
whose arms have so many muscular subdivisions on them that they look like
they’re straight out of a batman cartoon? That’s what I’m talking about.
And I’ll show you how to do it as you progress in the training program.
Volume training – This is a technique we’ll be using toward the end of the
program. If your body is a car engine, then this will be the Nitrous that will
propel you so far past the finish line you won’t even believe it. But it only
works wonders when used for brief periods at a time. It involves targeting
only the major muscle groups while performing intensively high reps on
them. Volume training is great but must never be overused or used with the
wrong exercises.
Form: I’ve seen enough people who claim to be able to do 50 pushups ‘easy’.
Most of these guys simply bounce their chests off the ground while letting
momentum rock them up, and gravity bring them down. Wrong. I’ll let you in on
something: For your muscle to grow they must work. Performing exercises in a
speedy fashion uses more momentum than muscular power. And momentum does
NOT build muscle. So if you think you can do 50 pushups ‘easy’, I challenge you to
reduce your pushup rep speed by half, and see how many reps you can manage to
complete. That will be your true threshold. It’s a pretty humbling experience. ;-)
Here are the basic rules to ensure that your form is perfect such that you begin to
utilize every single muscle fiber you’ve got:
• Perform full range reps: Always extend to the deepest point of

muscular contraction. If its pushups, go all the way down to the floor. If
it’s bar dips, go as low as you can, but don’t overdo it and risk injuring
yourself. Going all the way will enable you to complete fewer but higher
quality reps for maximum fiber stimulation. When you move a greater
distance, you work a greater amount of muscle (simple science really).
• Use slower than normal speeds: Don’t rush through your reps…you’ll
only be lying to yourself. Relying on momentum to help you through an
exercise will get you absolutely nowhere. The longer your muscles are
under tension, the more stimulation will occur. So slow down your rep
speed. Make sure you take at least 40 seconds to complete each set.

This rule should apply regardless of whether you’re performing 10 reps or
20 reps. Forty seconds is the absolute minimum allowable length of time
you should take to complete a set.
• Don’t stop for rest in-between reps – Go all out and push to the very
end. Your mind will generally try to give up before your body does.
Don’t listen to it. Resting in-between reps will result in an intensity
drop. This is bad.
PRINCIPLE #2: INTENSITY

What image comes to your mind when you hear the word “intensity”?
You’re probably picturing someone working their butt off in the gym, doing
countless reps for 2-3 hours straight. That’s intense, right?
WRONG!
Two things to remember - Firstly: The longer your training session is, the less
intense it becomes. Secondly: The more frequently you train, the less intense your
overall workouts will be.
It is physically impossible to train both hard and long. Human physiology is not
calibrated for such a task. For your workouts to be intense, they must be brief.
You want proof? Take a look at sprinters and marathon runners. I want you to ask
yourself which one of the two groups perform with the highest level of
intensity..obviously the sprinters. These guys go all out for a full 100 meters. But
they absolutely cannot perform with the same intensity for anything longer than
that.
Now take a look at marathon runners. They perform with a much lower intensity,
and because of this they are able to run much farther distances than the sprinters.
You see, there always must be an exchange of some kind between intensity and
time. But you’ll never have both.
“So What Exactly IS Intensity?”

With that said, it’s much easier to begin to see what intensity actually is. Newbies
generally have the idea that “intense” is when you train six days a week for two
hours each day. This is far from it. Intensity is when you give your workout 100%
all out effort from beginning to end.

I know that this can vary because your 100% on your best day will be different from
your 100% on a day when you’re stressed out. So here is how you will determine
intensity: The workout programs in this book are designed with 6 default exercises
which are meant to be completed within 45 minutes; IF your intensity is 100%.
Of course this is oversimplified, but it’s a good way to calculate how intense your
workouts are. So if you want to know how intense your workout was, simply follow
the following formula:
The figure you get is your % intensity.
(Assuming that everything else was done as it was supposed to)
Here’s an example: if I usually take 50 minutes to complete my workouts, in order

to calculate my intensity all I have to do is this:
“But what if I’m constantly able to beat the 45 minute mark?”

If you’re constantly able to finish in less than 45 minutes (and you’re doing
everything perfectly), let your new finishing time become your “time required” in
the intensity formula. So if you’re now able to constantly finish in 40 minutes
instead of 45 minutes, you will calculate your intensity like this:
In this example, whenever you finish your full workouts within 40 minutes, your
intensity will be assumed to be 100%.
But Remember: The aim is not to do the exercises as fast as you can. This isn’t a
cardio session. Don’t kill yourself trying to beat the 45 minutes. Just make sure
that you’re working out in perfect form and you’re not using momentum to get you

through the exercises quickly. During first two weeks, it might be abit hard to keep
up, so give yourself an extra 10 or so minutes if you have to.
With that out of the way, it’s time to get down to some serious business:
Muscle growth is directly related to the intensity of the exercises you use.
The key is to have intense workouts which are brief (45 minutes) and infrequent (3
times a week). Increasing the amount of training is truly the worst thing you could
possibly do if you wanted to build muscle.
To increase the intensity of our workouts even further, we’ll be doing full body
workouts each session. Your body will be literally FLOODING with anabolic
hormones and you will GROW. But you must pay the price. You must put 100%
effort into every single workout session. No distractions, no lengthy rest periods,
no excuses. This NOT for sissies. Your mind must be prepared to do this.
Remember, you only have 45 minutes to build muscle. USE THEM WISELY.
True intense training is actually much harder than most people think. Even with
those extremely brief sessions, I’ve seen people freak out at the 30 minute mark,
wondering if they’ll be physically able to complete the session. That’s a good sign.
I don’t care what anybody else says. Intensity is THE key ingredient to rapid
muscle growth once you have the correct exercises in place. Understand this one
concept and you’ll be light-years ahead of the crowd.
As I said before, you’ve got to be prepared mentally, physically and emotionally.

During intense training periods the mind has the tendency to give up before the
body does. When you begin to hear “I can’t go on” in your head, ignore the
thought and focus instead on the end result of what you want to achieve…that
great body.
PRINCIPLE #3: ANABOLIC SUPERSTATES

Anabolism: The process of muscle tissue building.
Catabolism: The process of muscle tissue destroying.
Those are the two factors which will determine how big you can humanly get.
Ordinarily, your body maintains a state of balance called “Homeostasis”.
Homeostasis is simply a balance between anabolism (muscle building) and
catabolism (muscle destroying). For there to be a normal balance, our bodies both
gain and lose muscle tissue daily. This balance prevents us from becoming SUPER
MASSIVELY FREAKIN’ HUGE or extremely puny.

This is how the balance looks for a normal person who isn’t working out:
If we want to increase muscle growth to the HIGHEST MAXIMUM POSSIBLE, then

both sides of the anabolic/catabolic scale must be altered so that anabolism is
increased and catabolism is reduced.
Sort of like a bank account. If you have an account where you deposit 100$
everyday and you withdraw 100$ everyday, then your account is in a state of
“balance” or “Homeostasis”. Now, if you want to increase the amount of money
(muscle) in your account, there are 2 ways through which you can do it:
(a) You can either increase your daily deposits to let’s say, 200$, without
increasing your daily withdrawals. (The money will increase due to addition)
(b) Or you can leave the daily deposits at 100$ BUT decrease your daily
withdrawals to let say, 50$. (The money will increase due to the fact that it
is no longer being removed. It will therefore increase due to accumulation.)
Simply put, you can increase the amount of money in your account by either
increasing how much you put in or decreasing how much comes out.

In bodybuilding terms this means that you can either increase anabolism or
decrease catabolism, if you want to build muscle. Now, imagine if you could do
BOTH of these at the same time?
This is how TRUE muscle building works. You will not only increase muscle gain,
but you will reduce muscle loss as well. That’s how pro bodybuilders get so huge
on steroids. Not only do steroids rapidly build up muscle, they also suppress the
catabolic response and hence they are able to surpass their normal genetic limits.
But we are going to do that without steroids.
Therefore, (contrary to what most people think), muscle building is 2 sided.

Ordinary people focus only on the anabolic side while SuperFreaks (that’s us) focus
on both anabolic and anti-catabolic.
If I were to break everything down and have a “Muscle Building Formula”, this
would be it: High Workout Intensity + Max Anabolism + Minimized Catabolism =
Freaky Mutant-like Muscle Mass
Now that you have an idea of the role of anabolism and catabolism in muscle
building, I want you to see how this will get applied in the training program. There
are two states in which you can build extreme muscle:
State1: Starved anabolic states

These are simply periods in which you will build muscle by NOT eating protein.
People generally think that constantly eating truckloads of protein is the key to
building a Hulk-like body. Protein is necessary to build muscle (and we will get to
that), but ingesting too much protein actually makes your body poor at utilizing it.
And by creating a “protein starved” state, your body will respond by releasing
hormones to utilize and store up the nutrients in the muscles.
Here is why you should be excited: your body grows as a result of what it absorbs,
NOT what it eats. You might eat 10lbs of steak every day but if your absorption
capabilities are low, you won’t gain any mass. During the protein starved periods
your absorption capabilities are WAY higher than during normal diet periods.

Therefore the nutrients required to build muscle will be utilized better, in addition
to the anabolic hormone tsunami that will be released. You will grow. I’ll explain
exactly how you’ll be using this to your advantage abit later.
State2: Hyper Anabolic states

Here’s where things start to get really good. Even after you complete your
“protein starved” cycle and restart your normal protein diet, your anabolic Growth
Hormone levels will remain spiked for a good number of days. And since your body
doesn’t know if there’s going to be another protein starved period, it will now soak
up every single ounce of protein you feed it and store it in your muscles. Muscle
growth during these states is unbelievable…it’s literally a period when anabolism
will be on hyper-drive.
PRINCIPLE #4: RECOVERY

Here’s a quick lesson on how muscles are built: During an intense workout session,
your muscle tissues get “damaged”. Once your session is over and you’re in a
relaxed mode, those muscles begin to repair themselves. But not only do they
repair themselves, they actually reinforce themselves by building additional
muscle on top so as to prepare for the next “damaging” workout.
Note that muscle repair occurs during rest periods (not when training). And since
muscle growth occurs during rest periods, then you MUST rest if you want
maximum results from your workout. Recovery is just as important as your actual
training. So make sure you get as much rest as you can on your off-training days.
Get 1-2 hours of extra sleep during the day if possible.
Get at least 7-8 hours of good sleep each night. The muscle repair process mostly
happens during sleep, so try getting to bed early so you can get enough hours.
Don’t take coffee or any stimulant 2 hours before bed.
I know this doesn’t sound all “tough and manly”, but I wouldn’t really bother
stressing this out unless it actually made a significant difference in the end result.
Believe me, sleep and muscle gain have a direct correlation. Two people on the
exact training program with the exact diet will get very different results if one
sleeps 5 hours a night and the other 8 hours a night. So yes, it is THAT important.
Follow this and you will NEVER have to worry about overtraining.

PRINCIPLE #5: NUTRITION
We’re going to go deeper into muscle building nutrition in the next chapter, so the
only thing I’ll do here is deal with the key points.
There are certain periods during the day when some nutrients are better utilized
than during other periods. For example, if you want to gain mass, eating protein in
the morning will get you to your goal much faster than eating it at lunch time… it’s
all about the timing.
PRINCIPLE #6: OVERLOAD

Overload is simply the process of constantly exceeding your training capacity. So
if you perform 10 reps of an exercise today and by the next week you are able to
do 20 reps, then you have achieved overload. The purpose of overload is to keep
your muscles out of their comfort zone so they can constantly grow bigger.
Most “expert” definitions of overload are simply impractical. You’ll often hear,
“Do more than your last workout”. This of course is not practical, as well as
impossible. Your body isn’t a machine. It can’t adapt to a new threshold with each
new workout. This would lead to overtraining long before you even saw a single
ounce of muscle.
The key to proper overload is timing. When you switch from doing 10 reps of an
exercise to 20 reps, your muscles will grow bigger and stronger to accommodate
for the stress. It will take an average of 3-4 weeks before they fully adapt to the
new stress. So you shouldn’t even think of overloading further until 3-4 weeks
pass. Many people make the mistake of trying to overload before their muscles
have even adapted to the previous stress-load, and this results in wasting plenty of
potential muscle gain.
The problem with “too little” overload: There’s also the problem where people
achieve overload but they seem to have hit a plateau and can’t grow further. Let
me give an example situation and how to solve this dilemma:
Let’s say you’re a newbie who can usually perform 10 reps of pushups. Your chest
will grow until a particular point whereby it needs more load than 10 reps. So
muscle growth stops there. One week later you might now be able to do 15 reps,
but still not realize any significant muscle growth. THEN once you hit 20 reps, your
chest might literally “explode” over the next 2-3 weeks. Why did this happen?
Because your muscles ALREADY had the capacity to move the extra 11-19 rep

load…it’s just that you didn’t realize it. So they simply didn’t need to increase in
size until that 11-19 rep range was exceeded.
PRINCIPLE #7: SYNERGY
People tend to misunderstand the whole muscle building process. Many think that
it’s just simply about the ‘training’ part and they neglect the rest of the
components which when combined have the capacity to create SuperFreaks. And
you’ll find that most of these guys who have been training for so long yet they still
look the same are guilty of neglecting some of the very crucial components.
Some people train hard while neglecting their diet. Others eat hard while
neglecting their training (we both know how that one ends). In the end none of
these guys get what they want.
Synergy is simply combining all the right components at the right time to produce
a result which is exponentially greater than the results produced by each
individual component. Synergy is not 4+4+4; it’s 4x4x4. And it’s not just about
combining everything; it’s about combining the right things. This includes
training, nutrition, rest etc.
The concept of synergy looks simple…maybe even obvious to some, but the
difference between those who understand and apply it and those who don’t is
nothing to shake a stick at. But don’t worry. I’ve already incorporated the perfect
synergy concepts within the program so you won’t have to waste any time trying to
figure them out for yourself.

CHAPTER 5:
SuperFreak Dieting for Massive Mass
C
an you build a house without bricks? (Don’t give me a smart answer). Your
body is like a house. Foods you eat are the “bricks” or building blocks that
make up the house. So it’s pretty simple. If you want to build a bigger house,
you need more bricks.
More often than not, lack of an adequate diet is the reason many trainees fail to
become huge. Bodyweight trainers should seriously consider increasing their diet
uptake when planning to build muscle. But remember, you can’t just stuff your
face with anything labeled “food” on it. Eating 5 lbs of chocolate doughnuts after
a workout won’t exactly get you into Mr. Olympia shape. So let’s first see what you
have to stop eating:
Group 1 (High Cholesterol and high fat foods)

Margarine, potato chips, high calorie pizza,
hotdogs. These kinds of foods will increase the
risk of heart-related complications, due to
their high cholesterol and “bad fat” content.
Be very afraid…
Group 2 (High GI sugar foods)

Sodas and most frozen desserts fall here. Don’t
even hope to see a six pack if you continue
eating these.
This doesn’t mean that your diet should become boring and plain. But these foods
generally do more harm than good, especially when trying to pack on muscle.
Later on I’ll let you in on a particular period in training when you can get away
with eating these foods (and not have to suffer the consequences).
Foods to eat in plenty:

Add these foods to your diet and eat them in PLENTY:
Proteins: Whole eggs, tuna, whole milk, chicken breasts, beef, pork
Carbs/starch: Brown bread, oatmeal, steamed rice, sweet potatoes, baked
potatoes, yams, corn, pasta
Vegetables: Cucumbers, broccoli, mushrooms, onions, spinach, tomatoes, cabbage
Legumes: Black beans, lentils, pinto beans

Use your creativity to mix these different foods to construct your meals. Don’t get
too fancy though. Stick to the same basic meals once you’ve chosen them.
I suggest you have the following foods in your diets at all

times (unless prescribed otherwise by a doctor): Whole
milk, whole eggs and oatmeal. Most people insist on
skimmed low fat milk and egg whites without the yolk.
We’ll go the other way. Trust me on this one. You won’t
grow fat.
• Skinny guys (ectomorphs) should follow a diet ratio of about 25% protein - 55%
carbs - 20% fats.
• Naturally Muscular (mesomorphs) should follow a diet ratio of about 30% protein -
45% carbs - 25% fats.
• Chubby trainees (endomorphs) - should follow a diet ratio of about 35% protein -
30% carbs - 35% fats.
Don’t get too analytical with this. Use your judgment to help you balance things
out.
Make sure you don’t eat too much of one nutrient (e.g. protein) while neglecting
the rest. Each nutrient is dependent on the other to increase its overall efficiency
in your body. So don’t shortchange yourself.
“How often should I eat?”

It’s best to eat 4 massive solid meals. These are breakfast, lunch, supper and
post workout meals. The post workout meal will come immediately after your
workout, whatever time of day that is. Just make sure there are a couple of hours
between your post workout meal and your next meal. Eat 4 solid meals each day,
and between each meal take a protein-carb drink. So basically you should eat 4
meals and drink 3 liquid meals. 7 in total.
If your budget is limited, follow a diet plan of 3 solid meals, with 500ml of whole
milk between each meal.

“If I’m a vegetarian, can I gain mass?”
Sometimes it gets tricky when a vegetarian is trying to gain weight because the
highest quality protein sources are usually meats and eggs. But it can still be done.
All you need to do is replace the animal protein sources with vegetable proteins
such as red & black beans, peas etc. I also advise you to take Branch Chain Amino
Acids everyday to aid muscle building and tissue repair. It’s critical that you eat
plenty of vegetable proteins and pump up the carbs. Just remember to follow the
appropriate diet ratio that matches your body type (as given in the previous page).
“I eat a lot of food but still can’t gain weight!”

Really? (And yes, I’m being sarcastic).
We’ve probably all been through that phase where

we think we’re eating a lot of food…but we
actually aren’t. I bet if you kept a log of “all that
food” you ate over a period of 7 days, you’d more
than likely see that it actually wasn’t that much.
Here’s a bunch of questions for you: How “fast” is
fast? How “high” is high? How “much” is much?
These words mean absolutely nothing until you give them definite value. And this
can only be done by tracking. Track your nutritional intake by monitoring what
you eat and exactly how much. This will let you see what you’re doing wrong and
how you can correct it. Tracking is based on 2 factors:
1. Quantity – Remember, to get big you must eat big. There’s no way around
this one. If you don’t have a big appetite then you better start training
yourself to eat more from today. Depending on your weight and daily
activities, your body burns a certain number of calories each day. So if you
want to build muscle mass, you must consume more calories than you burn. It’s
that simple. Consume more than you burn and you’ll gain weight. Consume less
than you burn and you’ll lose weight.
I’ve provided a calorie calculator that will tell you exactly how many
calories you’ll need to eat each day to build significant muscle mass. Once
you know how many calories you’ll need, follow the appropriate meal plans
as closely as possible. If you want, you can calculate the calories for your
own food, but it’s going to be quite a daunting task I’d advise you to simply
follow the pre-calculated meal plans provided.
2. Quality – On top of eating big, you must learn to eat the right kind of foods.
All calories are not created equal. 4000 calories of green vegetables won’t
build you any muscle. 4000 calories of pizza will make you obese.

4000 calories of a balanced protein-carb-fat diet will make you an anabolic
beast. You see, these three examples are all 4000 calorie diets. Yet they all
produce extremely different results.
The quality of what you eat is just as important (if not more important) as how
much you eat. So stop eating all that junk food and replace it with all the good
stuff mentioned in this chapter.
Your most important meals

Every single meal you take is extremely important if you want o build muscle mass,
but there are 2 specific mealtimes which must be given special emphasis:
• Breakfast – When you wake up in the morning, your body has just come off
a 7 hour “fast” and is screaming for nutrients. During this time it is readily
and willingly going to absorb anything you put into it. Why not put this to
your advantage? Start off your mornings with a high protein & carbohydrate
meal. A good example breakfast would be 5 boiled eggs (whole) and a bowl
of oatmeal made with whole milk.
• Post workout – After an intense workout, your body needs the proper raw
materials (protein) to reinforce the damaged muscle tissue. Failure to
provide the body with adequate protein at this time will lead it to breaking
down muscle from other parts so as to get the necessary material. Have a
high protein-carb meal 20-40 minutes after your workout to maximize
muscle growth.
Remember that every single meal you take is extremely important. But the two
meals above have special significance attached to them and missing any one of
these meals is going to drastically affect your muscle building progress is a
negative way.
Bulk Up and Cut Down

The nutritional concepts in this book revolve around the process of “bulking up”.
What this means is that you will aim to pack on as much mass as you can before
cutting down to your ideal “ripped” weight-class. So if your target is to be 180 lbs
ripped, then you should aim to bulk up to around 210lbs then start “cutting” down
from there.

Hands down this is THE fastest way to build muscle. Many people make the mistake
of trying to stay lean while moving up a weight class. That will never work. Don’t
worry about getting fat. You won’t. I’m not going to go too much further into
details on this one. The rule is simple: Bulk up, cut down.
Concerning meal plans

I’ve prepared a set of meal plans for you to use together with the training
program. However if you do want to come up with your own meal plans, there is a
bonus mini-ebook provided showing you how you can do it. I understand that it
might not be able to follow each meal plan with 100% accuracy. Do what you can
to try follow them as closely as possible and use your own alternatives where some
foods are lacking.
Here is one sample meal plan you can use (other meal plans provided in
mealplans bonus ebook):
SAMPLE MEAL PLAN

Breakfast:
• 5 whole eggs, boiled
• 2 cups cottage cheese
• Oatmeal (made with milk), add raisins & 1 tbsp honey
• 1 tsp Olive/Flax seed oil
• 5-6 dates
Lunch
• 8 oz chicken breast
• 2 cups brown rice
• 1/4 cup black beans
• 1 cup tomatoes
• 1/2 cup cucumber
• 2 large baked potatoes
Dinner:
• 2 cups pasta
• 8 oz Beef
• 2 cups Carrots
• 2 Peppers
• 1 glass whole milk (300 ml)
Right Before Bed:

• 30 grams Protein powder (mixed with 500ml whole milk)
Post Workout Meal

• 30g protein powder (mixed with water)
• small bag of peanuts
• Liquid Aminos
• 1 oz Sunflower seeds

Non-workout days: Your diet on non-workout days will be exactly the same as
during your workout days.
Water
Your muscles are over 70% water. Imagine that! So
you’re really not doing them much justice by denying
them of their chief component. There are no two
ways about it. You must drink water. Plenty of water,
each and every day throughout the day (I’m getting
thirsty just talking about it…). Lack of adequate
water intake when training can reduce workout
efficiency by a whooping 80 percent! So how much
water should you drink each day?
Well, the beauty about it is that there is no maximum limit to how much you
should drink. My advice is for you to drink at least 4 litres of water distributed
throughout the day. Out of the 4 litres make sure you drink one full litre during
your training session.
Don’t count extra drinks such as tea or juice within your 4 litres. Try to avoid
drinks such as coffee and alcohol as much as possible, because they will dehydrate
your system. Lack of enough water has also been shown to slow down recovery in
trainees. So start drinking at least 4 litres of water everyday and it will remove
toxins from your system, promote better nutrient transportation and speed up your
recovery after training.
DIET TRICK #1: ONCE A WEEK ANABOLIC SURGE

The diet trick I’m about to show you is designed to give you some really cool
“growth surges” during your first 3 months of training. DO NOT misuse it though.
Here is the process to follow starting from month 1 of training all the way to
month 3:
During month 1 all the way to month 3, select one training day every week in
which you will cut all your calories by half. This means that whatever you usually
eat, there will be one day each week when you only eat half the amount.
On the following day (a non-training day), you have the freedom to stuff yourself
silly with whatever food you want (just minimize on the sugary junk food). So
basically you’ll have one day per week whereby you cut all your calories by half,

followed by an “all you can eat” day. Make sure that these 2 days follow each
other immediately.
The body responds marvelously to such diet fluctuations when used correctly. This
trick is amazingly powerful. Remember I told you I’d let you in on a day when you
could eat what you want and not pay the price? This is it.
DIET TRICK #2: HYPER ANABOLIC DIET CYCLING

I gave you a sneak peek of this in chapter 4. Now let’s get into the real detail of it
and how you’ll be using this technique to produce freaky gains. Start applying this
technique from month 4 all the way to month 6.
This technique is made up of two cycles: the starved anabolic cycle and the hyper
anabolic cycle. You’ll shift between these cycles every two weeks. Month 6 will be
a little different though, because you will only use the starved anabolic cycle for
one week and use the hyper-anabolic cycle for the remaining three weeks.
CYCLE 1: Starved Anabolic Cycle

This is a two week period (starting from week 13) whereby you’ll decrease your
daily protein intake to about 40 grams. In reaction to this, your body will be
signaled to release a flood of anabolic hormones in an act of “damage control”
thereby greatly increasing your anabolic muscle building capabilities within that
period.
Here are the exact steps to go by it:
• Starting the first week of this stage, begin to slowly drop your protein
intake everyday so that by the end of week 1 you’ll be taking in about only
40 grams.
• The best way to accurately measure your protein intake for this period is to
use protein powder. The container will usually indicate how many grams per
serving of protein it contains. Based on that, scoop out 40 grams plus abit
more on top (because we all know that “99.9% absorption” thing is pure
crap ;-)).
• Eliminate your dairy intake during these two weeks. Milk, cheese, eggs etc.
should be avoided.
• Keep your calorie intake high during this period. In fact, increase your
carbohydrate intake. Eat loads of rice, potatoes and dextrose (glucose)
drinks.
• Remember to keep your exercise intensity very high.
• Eat loads of fruits and vegetables.
• Take the 40 grams immediately after your workout.
*During the starved anabolic cycle, avoid taking any vitamin B supplement (B12, B
complex etc). Also stay away from ZMA supplements during this 2 week period.

So during week1 of this phase you’ll be slowly lowering your protein intake so that
by the end of the week you’ll have gotten to 40grams a day. The whole of week 2
you ought to be strictly on 40g a day; no more, no less. After this week is done,
you’ll immediately switch gears and start on the 2nd phase which you’ll be on for 2
straight weeks.
CYCLE 2: Hyper Anabolic States

During this cycle, you’ll trick your muscles into storing much more protein than
they usually do. During the previous 2 weeks when you were restricting your diet
to only 40 grams of protein, your body was forced to become more efficient at
storing it. And now that you’re going to feed t with truckloads of protein for the
next 2 weeks, it is going to store much more protein than it usually does (a
process called supercompensation). Guess what this means? BIGGER muscle for
you!
Below is a step by step process on how you will do it:
• Starting from the first day of this phase, you’ll increase your protein intake
to 1.8 grams per pound of bodyweight (i.e. if you weigh 160 lbs, your intake
will be 160x1.8 = 288grams of protein)
• Take 40 grams in the morning immediately after waking up.
• Take 30 grams immediately after your workout.
• Take 40grams with whole milk right before bed
• Divide the remaining portions equally throughout the day.
• During this 2 week period you will slightly decrease your workout intensity
as your muscles soak up that extra protein coming in.
And that’s the nitty gritty of how you’ll be performing these two supercharged
cycles. Use them exactly as they are and you’ll be nothing short of amazed at the
results you get.

CHAPTER 6:
Supplements - The Truth You Can Only Learn Here
P
eople want to know if bodyweight trainers should use supplements. Muscle
building is muscle building. Supplements do not discriminate based on the
technique you’re using. But there’s so much hype about supplements. And
literally everyday some big shot company invents a new “magic formula mega
hyper-drive anabolic matrix solution” which promises some crazy results.
“MegaNitro 3000 is the BADDEST! I gained 900 pounds of lean muscle in just 7
days!” (sounds familiar?) What I’m about to reveal to you might be abit
unconventional, even “out of line”, but I urge you to trust me and follow the
advice I give without question. Okay? Good. And now that we’re on the same
page…
…Let’s Get One Thing Straight:

Santa Claus doesn’t exist. The Easter Bunny doesn’t exist. Muscle building
supplements don’t exist.
I’m very sorry if you didn’t know about the Santa Claus thing (no seriously ☺). But
anyway, here’s the real truth about “muscle building” supplements:
You see, no matter how good your diet is, it is practically impossible to get ALL the
nutrients you need from your meals alone. And we who are training to build
muscle need even more nutrients than the average person. That’s where
supplements come in. Supplements help reinforce our diet by adding extra
nutrients to back up our muscle building progress. They usually boost your caloric
intake while providing particular macronutrients in their concentrated isolate form
e.g. protein powder.
But be warned (and this is really important): Supplements are

not THE reason for any gains you will make. They merely
support your solid nutrition and training. They have no
“magical” powers of their own, contrary to what supplement
companies have brainwashed people to believe. Without a
solid training and nutritional plan, “muscle building”
supplements are useless.
If we really need all these fancy supplements to build muscle, then how the
heck did the bodybuilders of past generations manage to build such impressive
physiques? And how about the ancient Spartans and Greeks?
Let me ask you this: have you ever heard of somebody dying because of an “NO
Xplode deficiency”? No. There is no such thing as a Nitric Oxide deficiency. But
there IS such a thing as a Vitamin deficiency. So why would you go out and buy

Nitric Oxide supplements while totally ignoring your vitamin intake? Something
to think about.
Supplement makers are great salespeople. And with billions of dollars

exchanging hands every year between the supplement makers and the
consumers, don’t think that the supplement hype will ever stop. These guys are
willing to make their money at whatever cost.
The Only Supplements You’ll Ever Need

There are a few supplements I recommend
using during your training program. For
starters though, I suggest avoiding
supplements of any kind during your first
month of training. As a newbie you’ll grow
like a fertilized weed anyhow, so you won’t
need supplements. Plus, I want you to start
off with a “supplement independent”
mindset which will help you see that
supplements really aren’t as “miraculous”
as they are made out to be.
1. Multivitamins
These will provide you with broad spectrum coverage, ensuring that all your
nutritional needs are met. I know that these aren’t the first supplements that
come to mind when you think of muscle building, but remember that everything in
your body works together to produce the required results. And when your body is
lacking in multivitamins, the efficiency of all other supplements you use will be
DRASTICALLY reduced. So these should be the first on your list without question.
How to take them: Take multi’s 3-4 times a day with meals.
2. Branched Chain Amino Acids (BCAA’s)
Without amino acids, you’ll never grow. Period. The body can’t manufacture
BCAA’s for itself and therefore we need to get them from external sources. They
help transport other amino acids into the muscles for growth and repair, as well as
promoting protein synthesis. You should always have amino acids at hand.

How to take them: Buy the liquid aminos (never the tablets…tablets hardly get
absorbed). Take 5 grams immediately on waking up and another 5 grams 20
minutes before you begin your workout session.
3. Glutamine
Glutamine assists in Growth Hormone release as well as its capability to boost your
system’s immunity. During an intense training session, Glutamine is quickly
depleted, thereby decreasing strength and recovery ability. So it’s a great
supplement to take for somebody who is into intense workouts (like us). I won’t
go much deeper into this one because it seems to get people arguing a lot. But I’ll
tell you one thing: it works.
How to take it: Take about 15 grams a day: 5g before breakfast, 5g before a
workout and 5g immediately after a workout.
4. Creatine Monohydrate
Unless you’ve spent the last 5 years sleeping under a mossy rock, you’ve probably
heard about creatine. So what exactly is it? It’s a combination of 3 amino acids
(Arginine, Glycine and Methionine). There’s quite some hype about this
supplement. But unlike most, creatine lives up to the hype. It’s definitely worth
giving a shot. Creatine allows trainees to workout longer and harder while
speeding up recovery time. When ingested over 30 days, it pulls fluid into the
muscle and actually makes them bigger. I’ve seen these effects for myself.
How to take Creatine: The most effective way to take creatine is to start off with
a 5 day loading phase followed by a maintenance phase afterward.
Loading Phase: Take 5g (one teaspoon) four times daily at regular intervals for 6
days. The first one should be taken in the morning immediately after waking up
(30 minutes before breakfast). Also have one 5g portion immediately after your
workout. Take the remaining 2 doses at different intervals during the day. So
basically you’ll be ingesting 20 grams a day for 6 days. After this loading phase,
you’ll shift to a maintenance phase from day 8 onward.
Maintenance Phase: After your 6 day loading phase, begin a 2 week maintenance
phase by taking 10g daily (5g before breakfast, 5g after your workout). During the
maintenance phase you should only take creatine during your workout days. After
completing the 2 week maintenance phase, take 3 weeks off the creatine, then
restart the cycle again. Below is a demonstration of how to do this creatine cycle:
Week 1: Creatine loading phase (20g per day) for 6 days.

Week 2 & 3: Maintenance phase (10g)
Week 4, 5, 6: Take a full break off creatine.
Week 7: Begin the cycle again (starting with a loading phase)

Creatine tip #1: The more water you mix with creatine, the more effective it is in
your system. Mix 5g of creatine with at least 500ml of water. Drink it all at once.
Creatine tip #2: Here’ a trick you can (and should) use to increase the absorption
of creatine in your system by up to 60% more: mix your 5g creatine with 75 g
Dextrose (aka Glucose or corn sugar). Mix this with 500ml or more of water and
drink. It’s going to be extremely sweet and probably abit nauseating at first, but
the amazing effects brought about by this mixture are EXTREMELY valuable…and
worth the temporary discomfort.
5. Protein Powder
The most effective way is to ingest at about 1.8 grams
per pound of bodyweight (so if you weigh 160 lbs, you
need 160x1.8 = 288 grams of protein per day). Of course
it will be extremely difficult to get this much protein
from food alone. And that’s why we’ll be adding the
protein powder to our diet. When shopping for the
powder, look for the protein-carb combinations.
Consume about half your daily protein intake through

protein shakes, and divide the rest between meals such
as eggs, fish, beef, milk etc. Drink 3 meals and eat 3-4
meals.
Remember: Protein powder is NOT an alternative to whole food. Whole food will
give you a whole other bunch of extra nutrients that powders won’t. Don’t neglect
your proper diet schedule.
How to take protein powder: Mix the required number of servings with 500 ml of
whole milk (unless you are lactose intolerant). The only time when you should mix
protein powder with water is during your post-workout shake. On the tub will be
indicated how many grams per serving of protein it contains. All you need to do is
follow the instructions. But do not take more than 50g of protein within one
sitting. Your body can only absorb it bits at a time.
Take a protein shake immediately after waking up, have another one right after
your workout and another one just before bed. Try to squeeze an extra one 2hrs
after lunch as well.
6. Zinc
This is an extremely important mineral, especially for men. Zinc helps maintain
good testosterone levels and also assists with protein metabolism. Everyone
training should add zinc to their supplementation.

How to take zinc: Get it in the form of a ZMA supplement. Simply follow the
indicated dose.
Bare minimum supplements

If you really totally absolutely cannot afford to buy the major supplements, here
are the bare minimum ones I recommend (in order of priority):
1) Branched Chain Amino Acids (BCAA’s)

2) Multivitamins/Multi-minerals
3) ZMA
Supplements to stay away from: Testosterone boosters, carb energy drinks,

GH stimulators, Nitric Oxide boosters. Don’t waste your money on them. They are
pointless, to say the least. And in the case of carb energy drinks, its much cheaper
and way more effective to prepare a dextrose-water solution which you can take
during and immediately after your workout.
And now for the big unveiling:

What you are about to see in the next chapter is the SuperFreak muscle building
program. This system that you’re about to get into helped me pack on 39lbs of
muscle in just under 6 months. I hope you’re as excited as I am. There’s no turning
back now. You better look at your skinny self in the mirror for one last time.
Because after this there will be no proof that you were ever scrawny.
I want you to do something right now: Take a photo of yourself without a shirt
on. This is going to be your “before” photo. Keep that photo close by and look
at it just ONCE every four weeks. After every 4 weeks you should look at it to
evaluate and see how much physical progress you’ve made so far. It’s a pretty
neat exercise.
So are you ready?

CHAPTER 7:
The SuperFreak Muscle Building Program
T
his chapter will deal entirely with the 6 month muscle building program. It
includes all the training data and mechanics to get you to your desired goal.
But just before we get to the training program, I’ve put together some basic
points to help you along the way:
General Points to Remember Throughout the Program:
• *This 6 month program is for beginners who’ve never seriously trained before.
If you are an advanced bodyweight trainer, use the Advanced 6 Month
Training Program provided with the bonuses.
• Before your workout, warm up for at least 5 minutes. Start by jogging lightly in
the spot and massaging your muscles. Then perform a warm-up set of any
upper body exercise (5-10 reps). This will drastically reduce any chance of
muscle strain or injury in the future.
• Have at least 8hrs of sleep each night. And if possible, get an extra 1hr of sleep
during the day. This will speed up your muscle recovery faster than you would
believe. And recovery = muscle growth.
• You will workout only 3 times a week, FULL BODY, with one off day between
each workout day. Each full body workout will be no longer than 45 minutes. I
don’t care if you haven’t finished your workouts. After 45 minutes, STOP!
Anything longer and you risk losing your hard earned muscle.
• Don’t do any form of exercise during your non-workout days, no matter how
tempting it may be.
• As a rule, you’ll measure your weight every 2 weeks, starting from week 4,
i.e., week 1, 2, 4, 6, 8…24. As for inches e.g. waist size, biceps etc, measure
only once every 4 weeks.
• Stay away from alcohol and stimulants such as coffee as much as

possible…preferably entirely. Taking them (especially during training) will
dehydrate your system.
• Water, water, water! Start drinking at least 4 litres of water each day. You’ll
be amazed at the difference after just 2 weeks.
• Immediately you begin the training program, start eating more. Loads more.
Proteins, carbs, vegetables, good fats etc. and begin to eliminate the junk
food.

• You‘ll be taking 3 full days off after each month of training. So after month
1, take a 3 day break before moving to month 2.
• After training for 12 weeks, take a full 5 days break before moving to week
13 and beyond. The 7 days will give your body enough time to rejuvenate.
Don’t worry. You wont lose any muscle mass.
• (This applies to months 1-3): You will cut your diet calories by half once a
week. This will be on any workout day. The following day is an all you can
eat “buffet” day. (Just not too much junk food).
• (This applies to months 4-6): From month 4, you will have periods of
protein deprivation running for 2 weeks, followed by periods of protein
supercompensation, also running 2 weeks. This will go all the way to the
end of the program. So you won’t be cutting calories once a week like you
were during months 1-3.
• Massage and stretch your muscles after each workout session so as to

prevent soreness and enhance muscle growth capacity.
• Remember to keep perfect form at all times. Avoid relying on momentum

and speed to get you through an exercise. Don’t count any rep that is done
without strict form.
• Take notes! Make sure you write everything down so you can effectively
track yourself. By comparing your own notes you’ll be able to see whether
or not you are making progress, dropping your intensity, etc. Write down
the number of reps, sets, time of day, how you were feeling that day, etc.
This is very important.
• Print out the workout tables from the logs.pdf file. These are the logs
you’ll be using to track your progress and to see if you are keeping up with
this program.
• Never jump out of a speeding truck.
• One more thing: Don’t forget to take those “before” photos before
beginning the program…because once you get into it nobody will ever
believe you were actually once a skinny guy!
Below you will find 2 programs: The first is a 2 week adaptation program
(optional), while the second one is the 6 month muscle building program. The 2
week adaptation program is for:
• Total newbies who are unconditioned and have problems lifting their
own bodyweight effectively.

• De-conditioned trainees who want to get back into shape.
• Overweight trainees having trouble lifting their own bodyweight.
The aim of this 2 week program is to get your body prepared and properly
conditioned so that once you get into the 6 month muscle building program, you
won’t have a problem keeping up. It will help you gradually adapt to bodyweight
training, and in this way you’ll have no problems once you get into the main
program.
*If you feel you are fit enough, you may skip this 2 week adaptation
program and go straight to the 6 month program.
2 Week Bodyweight Adaptation Program

You’ll begin the adaptation program by performing light variations of specific
bodyweight training exercises. Over the course of the 2 weeks you will transition
from the light variations to the actual exercises which are in the main program.
You might experience some slight soreness. That’s actually a positive indication
that your muscles are responding the way they should.
Training will take place every day (except for weekends) for 2 full weeks. After
that, if you feel you still aren’t ready, you may continue for one more week. On
completing this adaptation program, take a 2 day break then begin the REAL
program.
We’ll be working around 4 main exercises: Pushups, bodyweight squats, bench

dips and chinups. These particular exercises will rapidly build your strength and
greatly increase your capacity to effectively handle your bodyweight.
In the 2 week program, each exercise has 2 variations: the light variation and the
normal variation. The light variation is simply the easy form of the exercise while
the normal variation is the ordinary form of the exercise. The next page gives an
explanation of the variations and how to do them:

EXERCISE NORMAL VARIATION LIGHT VARIATION
Pushups Kneel on the floor with your palms flat and In this case, you’ll perform
your arms straight and shoulder width apart. the pushups while on your
Move your feet back, placing your toes on the knees. Start on your hands
floor such that your knees are now off the floor and knees and then walk your
and your legs are straight. Your whole body hands forward until your back
ought to be in a straight line. Lower your body is straight. Begin the pushup
to the floor by bending your elbows. by lowering your body until
(Remember to keep your whole body straight.) your elbows are at a 90
Then push back up to starting position. Don’t degree angle. Push yourself
lock your elbows at the top. back up and repeat.
Squats Begin in standing position. Have your feet Same as normal variation.
slightly more than shoulder width apart, toes
pointed 30 degrees out. Squat down until your
calves touch your hamstrings. Push yourself
back up until your knees and back are straight
up again. Make sure you push through your
heels.
Bench Have two benches parallel to each other at a Place your hands on the edge
dips distance of about 1 meter. of a bench. Your feet won’t
Place your hands on the edge of one bench and need a bench in this
your feet on the other bench. Lower your body variation. Set your feet flat
with your arms until you achieve a full stretch on the floor about two feet
or till your butt touches the floor. Raise your away from the bench. Your
body and repeat. knees will be bent. Your butt
should be on the floor as well.
Perform the routine.
Chinups Hold the chinup bar (or whatever you're using) For the light chinups, assume
with your palms facing you. Your hands should the normal chinup position.
be 6-10 inches apart. Pull yourself up with the Instead of lifting your
aim to get your upper chest to touch the bar. bodyweight, jump to the top
Come back slowly to your start position. Use position and then slowly
your bicep muscles, NOT your back muscles. lower yourself using your
bicep muscles.
(Exercise variations for the 2 week adaptation program.)
Follow the 2 week program outlined on the next page:

*Note that each workout session during these 2 weeks should take no
longer than 20 minutes.

The 2 week bodyweight adaptation program:
Week 1 (5 days: Mon-Fri, once a day)

Day Exercise Sets Reps
SIDEBAR:
Pushups (light*) 2 10
Day Squats (light*) 2 15 Light* simply means you perform the light
variation of each exercise.
1-4 Bench Dips (light*) 2 10
Chinups (light*) 2 10 Each workout session during these 2 weeks
should take no longer than 20 min.
Pushups (light*) 2 15 Rest for 20 seconds between sets and 40

Day 5 Squats (light*) 2 20 seconds between exercises.
Bench Dips (light*) 2 15 DO NOT exercise on Saturday and Sunday.
Chinups (light*) 2 8
Week 2 (5 days: Mon-Fri, twice a day)

Day Exercise Sets Reps SIDEBAR:
Pushups (light*) 2 15 Perform this workout routine twice a day

Day Squats (light*) 2 15 (morning and evening)
1-3 Bench Dips (light*) 2 8
Rest for 20 seconds between sets and 40
Chinups (light*) 2 12 seconds between exercises
From day 4-5, switch from the light

Pushups (normal*) 2 5 variations of each exercise to the normal
Day Squats (normal *) 2 5 variations (they will be abit harder to do).
4-5 Bench Dips (normal*) 2 5
Rest 15 seconds between sets and 40 seconds
Chinups (normal*) 2 6 between exercises.
Maintain perfect form! Don’t use momentum

to get you through the exercises.
Rest on Saturday and Sunday.

THE 6 MONTH MUSCLE BUILDING PROGRAM
All exercises are to be performed in the exact

sequence in which they have been laid out. This is a
full body workout system. The workouts are done
across a 3 day split (preferably Monday, Wednesday
and Friday).
Month 1 (week 1-4)

The main goal for this month is to kick-start your growth. Load will remain
constant for the whole month so that your muscles may be fully stimulated before
you move to the next phase. Don’t take any supplements at all during these first
four weeks.
BODYPART Exercise Sets Reps

Biceps Chinups 2 6
Triceps Bench Dips 2 10
Hams/Quads One Legged 2 8

Squats
Calves Calf Raises 2 10
Back Wide Grip Pullups 2 6
Abs Ab sit-ups 2 15
Chest Decline Pushups 2 10
Rules:
• Begin high calorie diet. Eliminate junk food.
• Zero supplementation on this month.
• Drink plenty of water.
• 30 seconds rest between sets.
• 2 minutes rest between exercises
• After week 4, take a two day break before moving to week 5.

Month 2
From week 5, you’ll begin to incorporate more reps, but the workout session
length will remain the same. You will also add static holds to help you activate a
TON of untouched muscle fibers, hence skyrocketing your gains. Begin to take
supplementation from this month (creatine, multivitamins etc). Remember to mix
your creatine with 60-75g dextrose to maximize absorption.
Week 5-6
Biceps Chinups SH 2 8
30
sec
Triceps Bench dips SH 2 15
20
sec
Hams/Quads One Legged squats 2 12
Back Wide Grip Pullups SH 2 8
15
sec
Abs Ab Situps 2 15
Chest Decline Pushups SH 2 15
20
sec
Rules:
• Start taking creatine and other supplements from this month.
• Remember to drink at least 4 litres of water each day, with one full liter at
hand during training.
• Rest for 30 seconds between sets.
• Rest for 2 minutes between exercises.
• SH = Static Hold
*Static holds are done as the last “set” of each exercise. Example: perform your 2
sets of pushups first, AND THEN move on to the static hold. This static hold will act as
the 3rd set.
• Grey boxes mean that there are no static holds for that exercise.
*Static holds – To perform a static hold, contract your muscles at the top of a rep, and hold
that position for the length of time specified it the table. When you can no longer stay in that
position, you slowly let gravity bring you down. Static holds involve only a single rep.

Week 7-8
30
sec
Triceps Bench dips SH 2 15
20
sec
Hams/Quads One Legged squats 2 12
Back Wide Grip Pullups SH 2 10
15
sec
Abs Ab Situps 2 15
20
sec
Month 3
Your load will continue to increase by adding some extra reps while increasing the
length of your static holds. A major difference from this month onwards is that
your exercise workout order will be completely reversed. Reversals are a quick
and easy method to break through plateaus as well as dealing with any lagging
muscle groups.
Week 9-10
DATE: WEEK: DAY:
45
sec
Back Pullups SH 2 12
25
sec
Hams/Quads Squats 2 15
Triceps Bench Dips SH 2 15
35
sec
40
sec
Abs Ab Situps 2 25

Week 11-12
45
sec
25
sec
35
sec
40
sec
Abs Ab Situps 2 25
Rules:
• Abdominal exercises remain at the bottom even after reversing.
• SH = Static Hold
*Static holds are done as the last “set” of each exercise.
***After completing month 3, take 3 full days off before moving to month 4.
*Static holds – To perform a static hold, contract your muscles at the top of a rep, and hold
that position for the length of time specified it the table. When you can no longer stay in that
position, you slowly let gravity bring you down. Static holds involve only a single rep.

Month 4
From this point all the way to week 24, you’ll begin to cycle your diet between
high protein and low protein phases every two weeks. Your body will shift into a
hyper-anabolic phase. DO NOT even attempt to get into this phase before week 13.
Week 13-14
60
sec
30
sec
45
sec
60
sec
Abs Ab Situps 2 25
Rules:
• Drop amino acids and dietary protein for these 2 weeks.
• The only supplement you should take during this period is creatine.
• Remember to ingest 40 grams of protein immediately after your workout.
Week 15-16
Back Pullups 2 15
Biceps Chinups 2 15
Abs Ab Situps 2 25

Rules:
• Restart protein intake from here and remember to over-compensate.
• Double your intake of amino acids and multivitamins.
• Rest for 2 minutes between exercises
• No more static holds.
• Take a full 3 day break before moving to month 5.
Month 5
You begin to perform Giant Sets during this month. Giant sets are simply sets in
which you perform 3 exercises on the same muscle group back to back with no rest
in-between. Giant sets stimulate a MASSIVE amount of muscle fibers by hitting the
same muscle at multiple angles. Perform only one Giant Set for each bodypart. Try
not to exceed 30 minutes per session during this phase.
Week 17-18
Bodypart Exercise (Giant Set) Sets
Chest Decline pushups Bar Dips Normal Pushups 1
20 reps 15 reps 20 reps
Back Pullups Pullups Pullups 1
Legs One Legged Squats Hindu Squats Calf Raises 1
Arms Chinups Tricep Bench Dips 1
15 reps Blasters 15 reps
6 reps
Abs Ab Situps Janda Situps Bent Leg 1
15 reps 10 reps Crunches
25 reps
Rules:
• Just like month 4, you’ll decrease protein intake for the first 2 weeks.
• Take only 40 grams of protein immediately after your workout.
• Rest for 3 minutes between each giant set (i.e., take 3 minutes rest after
each complete chest workout, 3 min after each complete back workout,
etc.)
• Take a maximum of 10 seconds rest between each exercise in a giant set.

Week 19-20
Bodypart Exercise (Giant Set) Sets
Chest Decline pushups Bar Dips Normal Pushups 1
Back Pullups Pullups Pullups 1
Legs One Legged Squats Hindu Squats Calf Raises 1
Arms Chinups Tricep Bench Dips 1
10 reps Blasters 10 reps
6 reps
Abs Ab Situps Janda Situps Bent Leg 1
15 reps 10 reps Crunches
25 reps
Rules:
• Restart heavy protein intake from here.
• Double your amino acid and multivitamin intake.
• Rest for 3 minutes between each giant set (i.e., take 3 minutes rest after
each complete chest workout, 3 min after each complete back workout,
etc.)
• Take a maximum of 10 seconds rest between each exercise in a giant set.
• After completing this month, take a full 3 day break before moving to
month 6.

Month 6
By now you ought to be a freakin’ BEAST! But wait… I’m going to show you one
more trick that will slap on a hefty amount of muscle onto your frame in only 4
weeks if you use it correctly. It’s a combination of the hyper-anabolic diet cycling
and volume training.
Week 21
Day Bodypart Exercise Sets Reps
Chest Decline Pushup 10 10
Monday Back Pullups 10 10
Hams/Quads Hindu Squats 10 10
Wednesday Abs Ab Situps 10 10
Friday Biceps Chinups 2 15
Shoulders Dip Bar Shrugs 10 10
Rules:
• Here I’ve used a typical 3 day split of Monday, Wednesday & Friday. You can
use any 3 day split as long as there is one rest day between each workout
day.
• Don’t freak out because of the workout volume. You’ll only use it for 4
weeks. And the payoff will blow you away.
• During this month, protein deprivation will only last for 1 week (week 21).
Remember to take only 40 grams of protein a day immediately after your
workout.
• For exercises with 10 sets, take a maximum of 10 seconds rest between

each set.
• Have a 4 minute break after each 10x10 group is completed.
• For exercises with only 2 sets, take 30 seconds rest between each set and 2
minutes rest after the exercise is completed.
• Maintain good form, and don’t do any momentum bounce reps.
• Avoid the temptation of resting longer than you should.

Week 22-24
Day Bodypart Exercise Sets Reps
Chest Decline Pushup 10 10
Monday Back Pullups 10 10
Hams/Quads Hindu Squats 10 10
Wednesday Abs Ab Situps 10 10
Friday Biceps Chinups 2 15
Shoulders Dip Bar Shrugs 10 10
Rules:
• Restart your protein intake (2gms per pound of bodyweight.)
• Double your amino acid and multivitamin intake.
• Add 500ml of whole milk to your lunch and pre-bed diet.
• For exercises with 10 sets, take a maximum of 10 seconds rest between

each set.
• Have a 4 minute break after each 10x10 group is completed.
• For exercises with only 2 sets, take 30 seconds rest between each set and 2
minutes rest after the exercise is completed.
• Maintain good form, and don’t do any momentum bounce reps.
• Avoid the temptation of resting longer than you should.
• Take a good 5 days off training after completion of week 24.
Congratulations! You’re officially a meathead! (Hey, it sounds better than being

called a skinny guy.) So now you’ve packed on some serious muscle mass over the
last 6 months. You’ve proved to your family and friends that you could build
muscle without the use of weights. Many of your clothes don’t fit any more. But
now what?
By now you know a lot more about your own body than you did six months ago. You
know your strongest and weakest muscle groups. You know how much load your
body can endure in 45 minutes. And so much more. And so together with your
newly acquired knowledge, let me give you some general guidelines on how to
continue building new muscle after the 6 month program:

From month 7 onwards:
Use the table given below as your workout template and try to increase your load
by 5 reps per exercise every 2 weeks without extending the workout session
length. This means that your rest periods will have to be shortened.
(Use this as your template for month 7 onwards)

Back Pullups 2 15
Biceps Chinups 2 15
Abs Ab Situps 2 25
Here are additional tips to guide you as you move ahead:
• DO NOT insist on adding more reps if you can’t perform all your current
reps in strict form. Being unable to perform all your reps in strict form
simply indicates that you haven’t fully stimulated all your muscle fibers for
that particular muscle group.
• Slow down your tempo to at least 2 seconds up, 2 seconds down. Do this for
chest, bicep and back exercises.
• Switch come of your current exercises with the more advanced alternatives
provided in the exercise database.
• Increase your static holds to 60 seconds each. Do not cheat by grasping too
close.
• If you’re unable to keep up with the given load progression, don’t beat
yourself up over it. Just push hard enough each and every single time you
work out.

Conclusion
I hope this book has opened up your eyes to a whole new level of things. You’ve
learned to build muscle in ways most people couldn’t even dream was possible.
And that ought to be an important life lesson to the world. You should never
restrict yourself to the limits other people have imposed on themselves. There’s
an ancient Chinese saying that reads: “The man who says it cannot be done
should not interrupt them man doing it.”
I’ve shown you it can be done. I’ve shown you how to do it. Now it’s your turn.
Get action oriented and go beyond just reading. Envision yourself 6 months down
the line with an amazingly muscular physique. All the attention you’ll get from
people eager to learn from you…from the ladies…from everyone.
No more surfing through the forums looking for the best muscle building system.
No more “Googling” for the latest breakthrough bodyweight training technique
which you’ll never use. Now you have an arsenal of weapons to destroy every
single muscle growth plateau that ever attempts to come your way. Now you know
what works to build muscle and what doesn’t. Now you decide how much muscle
you want to gain. How bad do you want it?
See you on the other side,

Your friend,
Mike Thiga

FREQUENTLY ASKED QUESTIONS
Q: Is it really possible to build muscle using bodyweight training?
Absolutely. And that’s what this whole program is about. I want to show you how you
can build all the muscle you want without ever having to lift a weight. The exact
amount of muscle you will gain depends on your training, diet & lifestyle protocols. So
yes, it is possible. Let nobody tell you otherwise.
Q: How do I balance your program so that it doesn’t clash with my extra curricular
activities (e.g. martial arts, soccer etc.)?
You can continue with your extra curricular activities as long as they don’t affect your
recovery with the training program. But if those activities are hindering you from
making proper progress, then I suggest you re-evaluate and cut back on them. It really
boils down to how much this muscle building program means to you. Isn’t it worth abit
of sacrifice?
Q: Why is your program based on full body workouts?
Full body workouts are designed for people looking to gain pure size. Forget the one
bodypart twice a week philosophy. Three day full body splits are the best (especially
for bodyweight trainers) if you want to pack on serious amounts of muscle mass.
Q: I’m very busy and can’t eat more than 3 times a day. What can do?
If you can’t eat as frequently as the program requires, simply start eating MORE of
what it is you are already eating. This way you will be increasing your caloric intake
without having to take extra meals. Just make sure you’re taking in the correct
balance of protein, carbs, and fats, and that the caloric increase is considerably more
than before…enough to promote new muscle mass.
Q: What’s the difference between Chin-ups and Pull-ups?
Chin-ups work the biceps, and they are performed in close grip, with your palms facing
towards you. Pull-ups on the other hand work the lats (upper back) and are performed
in wide grip with your palms facing the opposite direction. Pull-ups are generally
harder to do because they require you to use muscles which haven’t been highly
developed by day to day activities.

Q: Do I have to follow the Monday, Wednesday Friday rule?
You’re not restrained to follow this exact pattern. As long as you have one rest day
between each workout day things should work just fine.
Q: If my muscles are sore from a workout, should I take a day off to rest?
It depends how sore you are. General soreness is normal and shouldn’t prevent you
from training. But if it’s an extreme pain of some kind, take a break until you have
properly recovered. Soreness can generally be avoided by properly stretching and
massaging your muscles before and after your workouts.
Q: How do I figure out the number of calories I should be consuming?
The anabolic calorie calculator provided should give you a good estimate of the
number of calories you ought to be consuming. Remember that the bigger you get, the
higher you metabolic rate will be. Therefore you can’t continue to eat the same
amount of calories as you move up the scale. Your intake must continue to increase.
Q: I do hundreds of sit-ups every day. How long will it take to get a six pack?
Here’s the thing: Your abs are muscles, just like your biceps or your lats. And if it
takes you hundreds of reps before you begin to feel a burn then you're honestly just
wasting time. A true abdominal workout should get your abs burning at no more than
25 reps. Slow down your workout tempo during each rep and make sure you contract
your ab muscles hard.
Q: Are there exercises in this book that require special equipment of some kind? Is
there any way I can improvise due to lack of equipment?
Actually most of the exercises here don’t require any special equipment of any kind
and can be done literally anywhere. You just need to get abit creative and improvise
where you think you might need to. For example, if you don’t have any place you can
perform chin-ups/pull-ups, buy a cheap set of C-Clamps and attach them to your
rafters. If you need to do bar dips, take two firm chairs and do your exercise between
them. The beauty of bodyweight exercises is that the most crucial piece of equipment
you’ll ever need has already been given to you: your body.

Q: How long will it take before I start to see some gains?
That will vary as per the individual. But in the end it really all depends on how well
you train, in addition to a proper nutrition and recovery schedule. With all things
followed you should begin to notice gains in just a matter of weeks.
Q: You haven’t mentioned the more common bodyweight exercises e.g. Planks,
Burpees, Lunges etc. why?
Simply because they will do NOTHING to aid your muscle building efforts. The problem
most bodyweight trainers make is to pick any exercise labeled “bodyweight exercise”
without judging to see if it’s going to do them any good in their desire to build muscle.
Let me ask you this: If you wanted to pack on 10lbs over the next 2 months, what
purpose would doing burpees and lunges be? They are good for conditioning but useless
for muscle building. I have provided a database of the 29 most powerful muscle
building bodyweight exercises in existence so you’ll never have to guess again.
Q: I have some weights at home. Is it okay if I combine them with your training
program?
If they are heavy enough, use them to increase the extra load on your workouts. For
example, if performing bench dips, place a plate on your laps to increase the load.
Q: When is the best time to train?
The time during which you train really doesn’t make that big of a difference. Just pick
the time that’s best for you. When do you have the most time and energy to dedicate
to your training? Whatever suits you is great.
Q: I calculated my required caloric intake using the Anabolic Calorie Calculator and
the numbers seem abit high. Any feedback on that?
If you want to get big then you must eat big. There’s simply no way around it. You
see, to build muscle your body needs ‘building material’. If you wanted to build a
massive castle you would need more bricks than if you wanted to build a small
bungalow. Ever seen a bodybuilder who eats 2000 calories a day? I don’t think so.
Q: What if I can’t do a particular exercise in your program because of an injury?
If that’s the case, substitute that exercise with another one from the exercise
database. Remember to consult you physician before training if you have any injuries.

Q: I’m a female and was wondering if I use this program will I get very muscular?
I take it you want to add a few pounds and look lean and sexy? That’s cool. Just use
the program until you get to the point where you are satisfied with your own results. If
you think you’re gaining more than you wanted, simply slow down. But you won’t
suddenly wake up one morning looking like Hulk and your family thinks there’s an
imposter in the house ;-).
Q: Do I need to take supplements in order to really gain muscle?
The short answer would be no. Most supplements are just hyped up tubs of sugar and
fart enhancing chemicals ☺. There are a few which are good when combined with
proper training and nutrition, but keep in mind that they are not THE chief reason for
muscle growth.
Q: Is it possible to build muscle while dropping my fat % at the same time?
If you want to become SuperFreak, the rule is simple: You either train and diet to gain
weight or to lose fat. Never both.
People who try to build muscle while losing fat simultaneously never make any
progress. The key is to pack on the mass first, then once you get to your target weight
you begin to cut the little fat that you gained. Look at pro bodybuilders. They will
spend about 6 months bulking, then a few months ‘cutting’. That’s the secret to rapid
muscle gain.
Q: Will consuming large amounts of protein harm my kidneys?
No. The only time eating a lot of protein might harm your kidneys is if you already
have kidney issues. But you should drink plenty of water on the daily to increase your
kidneys’ efficiency in eliminating waste products. If you have any pain in your kidneys,
consult your doctor.
Q: How do I convert kg to lbs and vice versa?
To convert kgs to lbs, simply multiply your weight in kg by 2.2.
To convert lbs to kgs, simply divide your weight in lbs by 2.2
Example: If you weigh 160 lbs and you want to convert your weight to kg, do 160/2.2
= 72.7 kg.

Q: Do I have to feel a ‘pump’ when training?
A muscular ‘pump’ is good but not a requirement. If you feel it, great. If you don’t, no
sweat. As long as you are continually progressing in your training, muscle gain will be
inevitable.
Q: Can I just eat anything that is available if I can’t afford the meal plans?
If that’s the case, just make sure you eat the good quality food that is available. And
eat lots of it.
Q: How can I speed up my recovery after training?
Make sure you drink enough water throughout the day (at least 4 litres), and get at
least 7 hours of good quality sleep each night.
Q: What makes your system so different from other bodyweight training programs?
For one, this system teaches people how to actually build muscle using bodyweight
training. You’ll notice that 99% of bodyweight training programs out there avoid the
issue of muscle building and focus on other areas of physical fitness. They either don’t
know how to build muscle without weights or they seem to have forgotten that there
are countless skinny guys who don’t have access to the gym and still want to pack on
the pounds.
Secondly, the concepts and techniques I teach in this program have never been seen
anywhere else. You won’t just read the same old stuff you read from some other
source. The content here is unique and clear cut facts. This isn’t some 200 page book
filled with scientific jargon aimed to sidetrack you from your main goal which is to
build muscle. I’ve given you only what you need to build your perfect body. Nothing
more, nothing less.

About The Author
Mike Thiga is a graphic designer, bodyweight training fanatic and
freelance writer. His writings have been featured on several top
muscle building sites, including BodyBuildingForYou.com
He is the founder of www.The-Muscle-Experiment.com, a

website dedicated to teaching people how to build muscle
without the use of weights. He is the author of “The Muscle
Experiment – The Lost Secrets of Bodyweight Training
Revealed”.


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NOTICE

© 2010 Mike Thiga. All Rights Reserved 1

What you’ll get throughout this book is a number of

© 2010 Mike Thiga. All Rights Reserved 2

“Why don’t you join our aerobics class instead?”

I was pissed off.

“Screw the Gym.”

© 2010 Mike Thiga. All Rights Reserved 3

All without ever touching a weight.

I smile and tell them, “I don’t.”

© 2010 Mike Thiga. All Rights Reserved 4

So I’m passing the torch to you now. Run with it.

© 2010 Mike Thiga. All Rights Reserved 5

10 Crucial Things You MUST Do Before You Begin the

© 2010 Mike Thiga. All Rights Reserved 6

10 Crucial Things You MUST Do Before You Begin the

2. Start immediately: There is no such thing as the “perfect time” to start

© 2010 Mike Thiga. All Rights Reserved 7

© 2010 Mike Thiga. All Rights Reserved 8

You’re done? Good. Let’s move on then.

© 2010 Mike Thiga. All Rights Reserved 9

Bodyweight Training – Myths vs. Shocking Facts

Myth # 1: Bodyweight exercises are only good for fat loss

Myth # 2: Bodyweight workouts have to be super long to be effective.

A lot of people argue that the sessions have to be up to 2 hours long to be

© 2010 Mike Thiga. All Rights Reserved 10

Actually, the opposite is true. For a bodyweight training session to be effective,

I’ve often heard people saying that if a weightlifter is in a location where he

Myth # 4: The only usefulness of bodyweight exercises is to ‘keep fit’.

© 2010 Mike Thiga. All Rights Reserved 11

Myth # 6: You CAN’T build muscle without weights.

Remember what we had discussed before? Muscle building relies on stimulation.

4 Stunning Facts You Never Knew about

FACT: Bodyweight exercises stimulate more muscle than weightlifting

© 2010 Mike Thiga. All Rights Reserved 12

FACT: Muscles produced by bodyweight training last longer than those

FACT: Pound for pound, compound bodyweight training exercises are

© 2010 Mike Thiga. All Rights Reserved 13

There once lived a man by the name of

© 2010 Mike Thiga. All Rights Reserved 14

Mind blowing bodyweight training secrets revealed

Before we discover HOW to build muscle using bodyweight training techniques,

• “More is better” mentality – Sometimes people tend to think that if they

• No structure – This is undoubtedly one of the main reasons people fail to

© 2010 Mike Thiga. All Rights Reserved 15

Secret # 1: How to achieve progressive overload without weights

i. Perform the same number of reps in less time than before.

Secret # 2: The secret to massive size AND strength

Victims of this “skinny-strong” phenomenon are usually guilty of one of the

© 2010 Mike Thiga. All Rights Reserved 16

Close Grip Chinups take the

Same thing goes for upper

© 2010 Mike Thiga. All Rights Reserved 17

The incline bench press is a

Bodyweight training does

Most people focus only on

We have a tie here between

© 2010 Mike Thiga. All Rights Reserved 18

Bodyweight decline ham

© 2010 Mike Thiga. All Rights Reserved 19

The 7 SuperFreak principles of the Muscle building

The 7 SuperFreak Principles:

PRINCIPLE #1: EXERCISE TYPE, TECHNIQUE AND FORM