The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
abdominal exercises and kettlebell swing, which are described in earlier chapters.
The mechanisms of growth we want to stimulate are both local (muscular, neural) and
systemic (hormonal). The longer time under tension (TUT) for the lower body will elicit a
greater full-body growth hormone response while also stimulating the formation of new
capillaries, which will improve nutrient delivery.
Each workout consists of just two primary lifts.
WORKOUT A: THE MACHINE OPTION
1. Close-grip supinated17 (palms facing you) pull-down × 7 reps (5/5 count)
2. Machine shoulder press × 7 reps (5/5 count) (Optional: Abdominal exercises from "Six-
Minute Abs")
Minute Abs")
It is critical to record seating settings on all machine exercises. If there are four holes showing
in the sliding seat adjustment, for example, note this in your notebook or iPhone. Even one to
two inches of di erence in starting position can change the leverage and create the illusion of
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