Here are the six basic principles that made it happen: >

1. Follow Arthur Jones’ general recommendations for one-set-to-failure from the > little-known Colorado Experiment > , but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises. >

2. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load. >

3. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, > Yates bent row > , dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response. >

4. Eat enormous quantities of protein (much like > my current fat-loss diet > ) with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation. >

5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point. >

6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. >

For the ladies not interested in becoming the Hulk, if you follow a > “slow-carb” diet > and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span. >

Once again, questioning assumptions leads to the conclusion: > less is more > . Detox from TV twice a week and put in your 4 hours a month! >