Even seasoned trainees who’ve been lifting heavy for many years can experience training breakthroughs.

The fact is, a healthy human body wants to adapt. It wants to get stronger when it needs to. It wants to grow new muscle so the work is easier.

The biggest obstacle to serious gains is that most people train by rote. They never get the granular, objective, and immediate feedback they need after every workout. When they get that information, decisions can be made and things change.

After many years of experimentation we have determine that six heavy, compound exercises performed for 30 seconds can deliver very substantial gains to anyone, including older, experienced lifters.

To encourage people to try this, we’ve created a program with a block of ten consecutive workouts that includes, in addition to an analysis of each workout, a before/after Summary that shows how productive the ten workouts were.

Below are three recent Summaries.

As an option, trainees can measure their weight and bodyfat percentage along the way. Surprisingly, most people don’t do this but when they do the results can be dramatic.

The Summary below belongs to Will, who is 64 years old and has been lifting weights for decades.

(clicking an image will make it larger)

You can see that the measurements involve the total amount of weight lifted in exactly 30 seconds of effort. That’s an objective measurement that can’t be fudged. It’s not about “feel” or his “percent of effort,” it’s physics.

On the far right you can see that overall, Will got 164% stronger from these ten workouts. And the “extra” was 57.9 tons of weight, equal to 34.1 Chevy Malibu’s. And that’s from three minutes of total exertion!

That’s the definition of High Intensity, by the way. At his best, Will was hoisting more than 18 Malibu’s every minute! Compare that to the guy in the gym grunting and grimacing with a dumbbell or cable crossovers.

When your body is capable of this kind of output, how can you expect it to launch into an anabolic state by doing the candy-ass exercises most people do by rote week after week?

And because Will tracked his weight and bodyfat percentage he was able to know that he gained an honest 8.1 lbs of lean muscle during these ten workouts – an astonishing 0.8 lbs per workout!

Of course, spacing the workouts the right distance apart is critical. Which is why it took Will 157 days to get through them.

Below you can see the Summaries of Wei and Jag.

Note how each of these three trainees required different amounts of time to do the same 10 workouts. (Same exercises and same 30-second sets, obviously different weight/rep ratios and recovery times for each trainee.)

157 days  :  101 days  :  65 days

These two trainees had higher percentage gains than Will, but they also didn’t hoist nearly the same tonnage. That might be why they recovered faster, but I also don’t know their ages. (And early gains in PF are often due to technique improvement doing partials, not because of true strength gains. That said, early gains are also often because a trainee’s rote routine is miles from where his real ‘sweet spot’ is.)

But even the strength gains on their “worst” exercises were impressive. The average strength gain per workout is also pretty amazing.

But again, your body wants to grow. You just have to send it the stimulus it needs to trigger the growth.

The big takeaways here are that to get gains like this:

  • you need to have an individualized weight/rep combination designed to hit YOUR peak power on each exercise and on every workout as you gain power
  • you need to have the workouts spaced at the right frequency for YOU, not for the so-called average guy (whoever that is)

So far every person (except one) who has finished this 10-workout program has chosen to keep going with more of the same routine. Wouldn’t you? Has anybody reading this had gains like this in their last ten workouts?

The ones who completed our survey all say they’ve never had better gains from a routine.

If you can find a workout that works better than this, buy it!
Otherwise, what are you waiting for?

If you want to try the EXACT routine that these three trainees used, you can pay for it and get started immediately at this link: 10-Workout Mass Gain program

In a hurry?

We also have a new protocol that uses the same workout but packs as many productive workouts as possible into 30 days of training. It’s at this link: Accelerated Mass Gain program

Want To Know What Works In The Gym?
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5 Comments. Leave new

  • Robert Howard

    Hi Pete,
    In the past, I have trained extensively on static contraction training. I currently do a one set “H.I.T.” protocol now. I had a very long lay off and a starting to train again. I do very abbreviated training. 3 exercises or less, mainly due to fatigue, equipment and recovery. My system burns high and it is very difficult to put on mass. Definitely need help in this area.
    I have been thinking of purchasing the mass gain study course manual you have available, but you state it is made up of 6 exercises. I have weight plates, a bar and a loading pin for Hip belt squats and that is all. I do not have access to a leg press or pulldown. Can the program be effective with limited equipment and for two-four exercise as opposed to the origina six? (Like the beginner type workout you describe before. Bench press, shrug and leg press? Instead of leg press, I would use the deadlift or the hip belt squat lift)
    If this would work I would proceed to purchase your mass gain manual or a different manual f yours that would be more geared toward my needs. Your advice would be appreciated. Thank you for your time.

    Robert

  • Hi Robert. You could plug in any 5 or 6 exercises you wanted. It was designed to gain mass so substituting stuff like wrist curls and crunches will mean very little mass gain.

    But the central principle is to closely measure power output for any exercise, then make sure your goals are progressive every time.

    Hip belt squats and bent over rows would be heavy alternatives for what you are missing.

  • Robert Howard

    Thank you for the input Pete. I do appreciate it.

  • Don

    Hi Pete,
    I’m 72 years old. I’ve been skinny for my whole life. I’ve never been able to gain muscle. I plan on trying this when I get home. However, at my age I wonder if you have ever looked at this program to see if can help bone density?

  • Don, it’s been well established that, in general, lifting heavy weight-bearing loads increases bone density. I’ve never done a proper bone density study of my particular method, however, strong range partials involves lifting your absolute maximum weights, so there’s every reason to believe it works well for increasing bone density. It’s also safer than lifting full range when each exercise is restricted to a Smith machine or power rack.

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