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What Is Your Workout Plan For This Month?

What Is Your Workout Plan For This Month?

Seriously, what IS your workout plan for this month?

If your current workout plan didn’t get you measurably closer to your goals in the last 30 days (or longer), I have a workout plan that I think will be a big help to you. It’s the closest I can get to personally being in the gym with you for a month of training.

I call this workout plan my 30 Day Quick Start workout plan although it can be used at the beginning, middle or end of your training strategy. In fact, once you complete this program you’ll have everything you need to keep on training with the Static Contraction workout plan, month after month, until you achieve your desired results.

Don’t Do the ‘Same Old, Same Old’ Workout Plan For Another Month

Try a month with crystal clear goals for every exercise every time you perform it. You’ll go into the gym knowing exactly what numbers you need to hit – and you’ll hit them!

This workout plan includes audio files of sessions you can listen to on your computer or Mp3 player (even in the gym). In these sessions I walk you through every exercise and provide motivating and useful tips for getting the most out of your Static Contraction workout plan. Many of these things I’ve never talked about or written about before. It also includes downloadable video clips showing you exactly how to set up and perform every exercise.

The 30-Day Quick Start workout plan also contains downloadable video clips showing how to set up and perform every exercise using common gym equipment. From your first workout you’ll know exactly what to do and how to do it.

These are the same exercises that are in the Train Smart e-book so some people prefer to buy both so they understand the principles behind what they are trying to accomplish. Others just want the step-by-step coaching in this 30-day Quick Start workout plan. Either one works alone or they can be used together depending on your own preference.

30-Day Quick Start Program Wourkout Plan

I created this 30-Day Quick Start workout plan for the purpose of helping you go into the gym and get the best results possible with the least effort. My training is all about efficiency and I can show you exactly how to make your next eight, brief workouts the most successful workouts you’ve ever done.

When I say ‘successful’ here’s what I mean. By the end of this 30-Day workout plan:

*     You’ll lift heavier weights than you’ve ever been able to lift before

*     You’ll gain more muscle mass than you have in any single month of your life

*     You’ll be stronger than you’ve ever been, at any age

*     You’ll achieve all the above using workouts with 25 seconds of total exercise time

*     You’ll perform no more than eight workouts during the 30 days

Would you agree the above elements would amount to a successful month of training for you?

This is a terrific, inexpensive 30-day workout plan that will give you enduring knowledge whenever you visit the gym. I hope you’ll take a look at it and consider using it as your workout plan for this month and beyond.


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Rapid Muscle Gain

Efficient Rapid Muscle GainRapid Muscle Gain


There are a lot of ways to get rapid muscle gain. You could lift cinder blocks or dig ditches or swing a sledgehammer. Those all work.

Lifting dumbbells, doing push-ups, and lifting lighter weights through a full range of motion all build muscle.

If you wanted a rapid muscle gain of 20 pounds and lose to 20 pounds of fat, any one of the above tactics could work.

But . . . how long would each one take? How many workouts would you need? How many exercises would you need to do? How much time would each workout take? And is it really rapid muscle gain if it takes months and months?

So what is the best way? That is the question that has fascinated me for nearly 20 years.

Once we start to measure a few things the answers to achieving rapid muscle gain become clear.

If we define “best way” to get rapid muscle gain as the way to get the “most muscle for the least amount of time invested” – which seems like a fair definition of ‘best’ – then we can measure all the related elements

When we measure we discover a lot of great information:

  • does 5 reps deliver 500% more new muscle than 1 rep? No.
  • does lifting 100 lbs 3 times deliver more muscle intensity than lifting 300 lbs once? No.
  • does doing a biceps exercise with 20 lbs generate more muscle intensity than doing a different biceps exercise with 80 lbs? No.
  • does working out 3 times a week deliver a greater rate of increased intensity than working out once every 10 days? No.
  • does a 45 minute workout deliver more intensity to the targeted muscles than a 5 minute workout? No.
  • do most people do all of the above despite the facts? Yes.

The whole point of lifting weights is to create an artificial overload to the muscles to stimulate them to grow. The greater the intensity of that overload, the greater the muscle growth stimulation and therefore more rapid muscle gain. That’s why we try to keep increasing the weights we use. Or should try.

Static Contraction training is engineered to find the heaviest exercise for each major muscle group, then to perform that exercise for the minimum time necessary (thus allowing the absolute maximum weight to be used) and then taking the longest time between workouts that still ensures progressive improvement.

So . . . that’s ultra-brief exercises, ultra-high muscle intensity using isometrics and infrequent workouts. In other words it’s the “least time invested” portion of the “best way” definition.

OK, so it’s hardly any time invested. But does it put muscle on you? Is there rapid muscle gain? Well, you could look at the testimonials page but here is a recent favorite story from 57-year-old Carl about his experience on the 30 Day Quick Start Program.

Carl’s Rapid Muscle Gain

Here is part of what he said: “I began a little skeptical since I had tried static contraction training before and stopped after a couple sessions because I couldn’t believe such a short workout would work.”

Starting weight            179.8 lbs
Ending weight             186.8 lbs
Beginning body fat      27.4% (approx 49.3 lbs)
Ending body fat           22.8% (approx 43.0 lbs)
Total mass gain            13.3 lbs
Total fat loss                   6.3 lbs
Average strength gain across all exercises   49%

Carls says: “Not bad for a male aged 57yr 9mo. I feel as strong as when I was a 21 year old Marine. Probably would have done better, but I had just recovered from an injury sustained with H.I.T. full range training, so I started off very carefully with the weights chosen and held for 10-15 seconds.”

So, because he was nursing an old injury, Carl’s workouts actually used 10-15 second static hold times with lighter weights than he could have held for 5 seconds.

Nevertheless his actual exercise time was about 1 minute per workout and he gained 13.3 lbs of muscle in 10 workouts. That’s 1.3 lbs of muscle per workout and per minute of actual exercise. That’s training efficiency! (Carl said his workouts took about 30 minutes because he had to set them up on several conventional machines. But his time actually lifting was about 1 minute per workout. Amazing, what rational, engineered training can do, isn’t it?) I’d say 1.3 lbs of muscle per workout is very rapid muscle gain.

I can’t promise you will increase your overall strength 49%, lose 6.3 lbs of fat and gain 13.3 lbs of muscle in only 10 workouts, but you are bound to see measurable improvement.

My Favorite Line

Even with all those numbers I love to look at and compare, do you know what I liked best about Carl’s story? It was this: “I feel as strong as when I was a 21 year old Marine.” When a 57-year-old guy says that it makes my day. Seriously. It’s one thing to have bigger biceps or to bench press a personal record, but to have the feeling of youth and vigor restored is a magnificent thing for anyone. And to feel like a young marine again is high praise indeed. That’s not just rapid muscle gain – it’s rapid well-being gains!

Rapid Muscle Gain + Efficiency = 10+ lbs of Muscle in 10 Workouts

Many people would be impressed with the above achievement, and rightly so – 13.3 lbs of new muscle in 10 workouts! But it’s the efficiency of it that is really the impressive element. Those gains were achieved with 10 minutes of actual exercise. Ten minutes! (It would have been about 2.5 minutes but Carl was recovering from a previous full range injury and used slightly lighter weights and longer static hold times.)

So if a busy person can achieve rapid muscle gain like that in 10 minutes of training time spread over a month, why on earth would he choose to do 60 minute workouts 3 days a week for 52 weeks a year?

Aren’t You a Busy Person?

I don’t claim to be a historian or a cultural anthropologist but it seems to me that we live in the busiest, most hectic time in man’s history. Recent studies reveal many people get inadequate sleep, most households have two wage earners, families don’t eat together, commute times are high and even when people are supposed to be relaxing they are sending text messages, talking on their mobile phones or otherwise multitasking.

It seems like common sense that efficiency should be the most sought after element of almost every endeavor. People literally don’t have time to waste and if something can be done in 5 minutes, why would they spend an hour doing it some other way?

Efficiency and rapid muscle gain is what Static Contraction training is all about. This isometric workout is hands down the most time-efficient way to build strength and muscle mass and to garner the health benefits that go along with increased fitness. Ten exercises – five seconds each – and once or twice a month workouts leading to the most rapid muscle gain you’ve ever experienced.

Why would anyone choose not to train this way?

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