The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
That same month, Arthur Jones followed in Viator's footsteps and gained 15 pounds in 22
days. How did they do it in workouts that averaged just 33.6 minutes each?
First, negative-only sets were often used, wherein the weight was raised with the legs using a
lever and then lowered with the target muscle, allowing heavier weights than could otherwise
be lifted. Second, exercises were paired into supersets to prefatigue a muscle (e.g., quadriceps
with leg extension) prior to taking it to failure with a compound movement (e.g., squats). Third,
Casey ate 68 meals per day like it was his job. That's not a metaphor. He had a cash incentive
per pound of muscle gained. It was his job.
Here is one of Casey's actual workouts. Keep in mind that, unless rest is indicated, there is no
rest between exercises:
1. Leg press 750 for 20 reps
2. Leg extension 225 for 20 reps
3. Squat 502 for 13 reps
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