Tim Ferriss, author of The 4 Hour Workweek, (a great book, BTW) has a lot of health and fitness advice on his blog. I’ve posted about some of his stuff before, and I’ll take it a step further today.

We’ll start with the craziest post I’ve seen: From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks

It’s the story of how Tim gained 34 pounds of muscle in just four weeks. The best part is that it took only two 30-minute workouts per week, for a total of four hours of working out. Crazy, isn’t it?

So read that post, comment #122, and this page about the Colorado Experiment. That should give you a good starting point if you want to try this yourself.

However, although Tim gives good general guidelines, there’s not much about specific exercises and routines. Plus you need a really good home gym or a membership at the local gym, because you need serious weights.

So I did some research and found this guide to ‘one set to failure‘ protocol. It seems to be in line with Tim’s guide.

Now to research all of these multi-joint exercises and get some practice. I’ll report back when I’m on my way to gaining 34 pounds in 4 weeks! 🙂

Any cyclists out there think this is a good workout??

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  1. Thanks for linking to my blog. I must say that the one-set-to-failure regimine does work, but you will need to be incredibly focused during your workouts to make it happen. Your improvements will also depend on your body type of what type of lifting it responds best to.

    A couple key things:

    1. It will take a few training sessions to “calibrate” your exercises so you actually know how much weight to use.

    2. Doing the reps slowly is really important. Look at a clock and get use to how long five seconds really is.

    3. Make sure you take the full rest interval. The goal isn’t to run your body into the ground, it is to stress your muscle as much as possible.

    4. You MUST keep a training log. It is really important to make sure you are increasing your weights.

    5. For any type of workout routine, it will be critical to mix things up. After doing this style of workout for a few weeks, it will be beneficial to change it up and switch to a different type of routine (perhaps a more standard routine of several sets per exercise, performed at normal speed). I find that after a month or so, my body adapts to the training and changing things up is important to keep progress up.

    All the best, and let me know how you experiment goes!

  2. As a cyclist, I don’t know anyone who would want to lug around an extra 34 pounds of mass. Even if it’s extra strength, most of it will not be put to use.

    My goal in weight training is not to gain mass, but to be stronger for cycling. Stronger core so my back doesn’t get sore after an hour of riding. Stronger arms and shoulder to support more in the drops riding. Stronger legs for more explosive attacks and climbs.

  3. @Ravi

    Thanks for stopping by, your site was really helpful for my research! I’m sure it will take quite a bit of calibration because it has been so long since I did much with weights, but it will be interesting and I’ll keep track of everything.


    Yeah I think we’re in the same boat as far as training and goals. But Tim’s results are so crazy I want to see what happens for me! 😀

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