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HUMANEVOLUTI
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HUMANEVOLUTI
ONPUBLI
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NG©2017ALLRI
GHTSRESERVED 2
 T
abl
eofCont
ent
s
ThePus
h-Pul
lWave.
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Pus
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ThePr
inc
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Non-
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zat
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Vol
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I
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. 5
T
rai
ningI
nduc
edMPS.
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T
heRe
pea
tedBoutE
ffec
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Pus
h-Pul
lWave:
TheRul
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Wa
rmUpPr
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Pr
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thP
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S
tra
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Re
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Re
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. 8
Adhe
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.. 9
TheP
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. 12
Whe
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..12
WhyT
akeaL
oadOff?.
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.12
ABOUTTHEAUTHOR.
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..14

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 3
 ThePus
h-Pul
lWave
ThePush-
Pul
lWaveorP
.P
.W.i
sa4-DayPus
h/Pul
lprogra
mt hati
sbase
dont heti
metest
ed,pr
ovenpri
nci
ple
s
ofstr
engthandmuscl
egrowth.
T hi
s4dayrouti
neisstr
ate
gical
l
yde s
ignedt
oproduceadapt
ati
onsusi
ng
the2ma i
nme c
hani
smsofmuscl
ehypert
rophy:
me chani
calt
ensi
onandmus c
ledamage.
1

Pushwor
koutswil
lconsis
toft r
aini
nge ve
rymus cl
e-gr
oup—l owerandupperbody
—res
ponsi
blefor
pushi
nga
ndpr e
ssi
ng.Thesesess
ionswil
lbef oc
us e
dma i
nly(
butnotcomple
tel
y)ont
hea
nter
ioroft
he
body.
Onthe
seday’
swe’ll
focusontheches
t,shoulders
,quadri
ceps
,andtr
ic
eps.

Pul
lworkout
swil
lconsi
stoftr
aini
nge v
er ymus
c l
e-gr
oup—lowerandupperbody—respons
ibl
eforpul
li
ng.
Theses
essi
onswi
llbefocus
edma inl
y(butnotcomplete
ly)
onthepost
eri
orofthebody
.Ontheseday’
swe’l
l
foc
usontheupper-ba
ck,tr
aps,l
ats,
biceps,
hamstri
ngs,
andglut
es.

Becaus
e we ’
llbe undulati
ng t he r
e pr a
nges—swit
ching ba
cka nd fort
hf r
om hi gh int
ens
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yt o
mode r
ate—theloadwe’
llusethroughouttheweekwil
lgoupanddown( l
i
keawa ve)
.Thereasonwedothi
s
i
st wof
old:(
1)ital
l
owsmor eresttimeinbetwee
nhe av
ier,mor
etaxi
ngsessi
onsand(2)i
ta l
l
owsustotrai
n
fordi
fferentadapt
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ons
,creat
ingac ycl
eforgai
nings
trengtha
nds i
ze(
moreont hi
slat
er)
.

S
impl
eenough,
ri
ght
?

Nowl
et’
sde
lvei
n,s
hal
lwe
?

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 4
 Pus
h-Pul
lWave:
ThePr
inc
ipl
e
Mechanic
alStress:Mechani
cal
lyinduce
dtensi
onpr oduc
edbothbyforcegene
rati
onandstr
etc
h.T
his
s
tre
ssistypi
cal
lyformedwhenl i
ft
ingatahi
ghi nt
ensit
y(i
.e.
1-5r
epe
tit
ions)
.Mecha
nica
lst
res
shasbeen
s
hownt oproducethegr
e a
tes
tincr
e a
sesi
nst
rength.
2

Musc
leDamage:Loca
li
zedda magetomuscl
eti
ssuewhichgene
rat
esahype
rtr
ophicr
esponse.
Thetensi
on
ne
cess
aryt
oproducethi
sresulti
sty
pica
ll
yfoundinthe8-12re
prange–whe r
einte
nsit
yissti
l
lrel
ati
vel
y
hi
gh,
butduet
othehighervolume,t
hemusclei
splac
e dundert
ens
ionf
oraprol
ongedpe r
iodofti
me.

Non-Li
nearPeri
odi
zat
ion:Vary
ingyou’
r
ereprangesand/
orint
ens
it
yfrom ses
siont
os e
ssi
onha
sbe
en
showntoproduc
egr
eat
e rs
tre
ngthga
instha
nthetra
dit
iona
lli
nea
rper
iodi
zat
ionmodel.
3

Theme t
hodbywhi chtheprogr
am wor k
sisquit
esimple;
thestr
essproducedbyy ourme c
hani
c a
ltens
ion
t
rainingdayswillincr
easestr
ength.Theadapt
ati
onsfrom yourheavi
erli
ft
ingdayswi l
lthenal
lowyoube
s
tronge ri
ny ourhy per
trophytr
aini
ng–a l
l
owingfore v
enmor evolume( whic
hc reat
esmus c
legrowth)
.
Mor emus c
lema ssequalsmorest
rength–andthusitbecomesav i
rt
uouscycleofgains
.

Volume( SetsxRepsxWei ghtLifted=T otalVol

ume) :Theresear
chha smadeitverycl
earthatthemos t
cr
iti
calpa t
hwa ytobuil
dingne wmus cleisprogress
iveoverl
oad.4Thes i
mples
tandmos tpracti
calwa yto
achi
e veprogressi
veov er
loadi sthroughi ncreas
ingy ourtotalvolume–t hi
sc anbea ccomplishedby
perf
ormi ngmor erepswithoutsacrifici
ngt heintensi
ty-orincr
e as
ingtheint
ensit
y(wei
ghtus ed)wi t
hout
sa
c r
ifici
ngt hevolume(setsxreps).I
nt hisprogramthegoa l
forprogress
ionwit
hy ourmai
nlift
s(e.
g. bench
press,
ov er
he a
dpr ess
,dea dl
i
ft,ands qua t
)willbethelatt
er;howe ver
,whenitcome st
os mall
erisolat
ion
exerci
ses(e.
g.bic
e pcurl
s,pushdowns ,etc.
),
theforme rmaybeamor evia
blemethod(moreont hatlat
er).

I
ntensit
y(t
heamountofphys ic
al powerthebodyus estoperfor
m al
ift
):A2002s
tudyconduc
tedon32
menc omparedlow,mode r
ate
,a ndhighr eptrai
ning.
5T helow andmode r
aterepgroupsproduce
d
s
ignific
antl
ymorehy per
tr
ophytha nthehi
ghr e
pgr oup–pr ov
ingtheimport
anceoftr
aini
ngatahigher
i
ntensi
tywhenst
rengthandmusclegrowtharethegoal.

T
rai
ningInducedMPS:T hesynt
hes
isofmus
clepr
ote
ini
ses
sent
ial
tot
hebody
’songoi
nggr
owt
h,r
epa
ir
,
a
ndma i
ntenanceof
itss
ke l
eta
lmusc
le.

S
tudiessuggestt
hatmuscleprotei
nsynt
hesi
sismorethandouble
databout24hoursf
ollowi
nganint
ense
t
rai
ningbout.6Muscl
eproteinsynt
hesi
sthe
nbe gi
nstodropbacktoba
seli
neataboutthe36hourmark.
T
akef orexampleanathletewhot ra
inshi
sche s
tdir
e c
tly
,1timeperwe ek
:he’
llele
v a
temusc
leprot
ein
s
ynthe s
isj
ust1ti
me(seethec ha
rtbel
ow).

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 5
 Foranathl
etewhotr
ainswithusi
ngahi
ghe
rfr
equencypr
ogr
amli
keMAUL,hewi
llbenc
hpress2ti
mes
thr
oughouttheweek
,e l
eva
tingpr
ote
ins
ynt
hes
ist
wiceasmucha
sthea
thl
etewhotra
inedhi
sches
tjus
t
once(s
eethechar
tbel
ow).

TheRepeatedBoutEffect:
Researc
hha sdemons
tra
tedtha
twhe nwetr
ainamusclegroupmoref
requent
ly
(t
oadegree)i
tincr
eas
esourabi
li
tytorecov
erandadapt–thisi
sknownasthere
pe at
edbouteffect.
7More
effici
entrecoveryandadaptat
ionma kesfor
;exte
ndedpr ogr
essi
onwithoutaplateau;l
i
nearstr
engt
h
i
ncre
ases;
andmor eover
all
musc l
egrowth.

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 6
 Pus
h-Pul
lWave:
TheRul
es
Nowthaty
ouunde
rst
andwha
tdr
ive
smus
clegr
owt
hfr
omat
rai
ninga
spe
ct,
it
’st
imet
oputt
hos
epr
inc
ipl
es
i
ntopra
cti
ce.

Bef
orewedivei oT
nt hePus
h-Pul
lWaveworkout,
let’
sfirs
tgoover
ther
ule
syou’
ll
fol
l
owwhe nper
for
mingt
he
workout
s.Showingupt othegym wit
halistofexerc
isesma
ybesomewhathel
pful
,butc
anprov
eusel
ess
unl
essyou’
r
ea pplyi
ngthepropert
rai
ningprinci
ples
.
Warm UpProperl
y

Therol
eof t
hewa r
m upi ss i
mple:topreparethebodyt obepr i
me dandreadyforthewor ki
ngset
s.
I
fyouwa rm upjuste nough, you’
regoi ngtofe elpri
me dande x
cite
d,andy ou’
regoi ngtodominateyour
worki
ngse t
s.I
f
,howe ver
,y ouoverdoit,it
’
sgoingt ohaveane gat
iveimpactony ourli
fts
.
Warmingupbe forea nintensetra
inings ess
ioni scr
it
ical
,butnotc omplic
a t
ed.I
nt hec as
eofthi
sprogram,
t
hewa rm ups houldfitt hewor kout.Be c
ausewea rewe ighttrai
ning,thenwemus tuti
l
izeawa r
m up
methodthatwil
l prepar
et hebodyf orthisspecificacti
vi
ty.Forexample,i
fyou’r
egoi ngtobenchpre
ss,then
t
hewa rm upshouldc onsistofafewlightersetsonthebe nchpr es
s.

Howt
oWar
m Up

Gostr
aighttotheexerci
seyouarestar
tingoffwith.Pe
rform 1se twit
ha ne mptybarusi
ngaf ul
lrangeof
moti
on—aba si
creprangeof8-
10wouldbei de
al.
Slowl
ya ddwe ighttothebarineveninc
rementsunti
lyou
ar
ereadytohandletheworkset
.Ma k
esur ey
ourwa r
mup—not inc l
udi
ngt hesetwi
ththeemptyba r
—doe s
notexceed3-5set
s.Onceyoustartt
oa ddwe i
ght,war
m- uprepsc anbet aper
eddownt osav
ega sforthe
work
ingse t
s.

Progressionwi thP.P.W.
I
fDa y1pr escr
ibesas quatf
or3s et
sof5re ps,a
ndy ou’
reabletopus h135poundsf orther ecomme ndedset
s
andr eps,thenne xttimey oupe r
formt hes amewor kout,you’
llaimt osqua t140pounds ,ands oon.
Oc c
a s
iona l
l
y,duet oc er
tai
ne xt
ernalf
actors,youma yfa
ilonas etandi ns
teadofr ea
c hi
ngt hepr escr
ibe
d5
reps,onlybea bletopus hitfor3or4.Ifthishappens,t
hefir stst
e pistogiveitanothe rgo. Nextti
mey ou
performt hewor kout,usethesamee xactwe i
ghtyoufail
edwi thprevious
ly.
If,
forwha t
e v
err eas
on, y
oufai
l
again,si
mpl yreset.Thene xtti
mey oupe r
formsa i
dwor kout,decreasethewe ightby10- 15% andma ke
gradualincrease
sf r
om there.

ProgressiveOverload: I
solat i
onLifts
Withthea cce
ssoryli
ftsyou’l
l noti
cethereisarepeti
ti
onrange(i.
e.10-12)
.Star
toffbyusingaloadthatonly
al
lowsyout ope r
formt hemi nimumnumbe rofr
eps(10)
andwor kyour wayup.Thegoal
istocomplet
ee ach
se
t ,f
orthehi gherendoft hepr esc
ribedr e
ps( 12)
.Oncey ou’v
ea ccompli
shedthat,i
ncrea
sethewe ight
sl
i
ght l
ya ndrepeat.I
fyouf a
ll shor
t,c
ontinuene xtweekusi
ngt hesamewe i
ghtandaimtooutperf
ormy our
l
astperformance–r epe a
ttha tunti
lyou’
v ema nagedtohi
tev er
ysetforthehighendofthepres
cri
bedre ps
.
Si
mpl eenough, r
ight?

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 7
 StraightSets
Thee a
sie
stwa ytoprogre
s s
,especi
a l
l
ya ssome onetra
ns i
ti
oningintoane w pr
ogram,i
stokeepthi
ngs
constant.I
t’
swhywe’l
lbepe r
formingstr
aights
etsfore
v er
ywor kout
.Unli
kethetradi
ti
onal
pyr
amidl
oading,
str
aightsetsr
elymoreonc umulati
vefati
gue.T
hisme ansthatthese
c ondse
twillbemorecha
ll
engi
ngthan
thefir s
t,t
hethir
dmor echall
engingthanthesecond,andsoon.

Howt oPerform Str

aightSets
I
fyou’
r
egoingtosquatf
or3set
sof5r eps
,you’
llperf
or mthefirstsetwi
thagi
venwe
ight
,re
st,
per
for
m
a
nothers
etwi
ththesa
mewe i
ght,r
est
,andfinis
ht helasts
etwiththesamewei
ght
.

Resets
Fai
lureisi
nevit
able
. Al
thoughyou’l
lbea bl
etoprogr
e s
sinali
nearf
ashi
onforaprol
ongedperi
odoftime,at
somepoi ntoranotheryou’
ll
missareportwo.Thisc
ouldbec a
usedbyvari
ousfa
c t
orss
uchasstr
ess
,lac
kof
sl
eep, i
nadequatenutri
ti
on,dehydrat
ion,andtheli
stgoeson.I
fthi
shappens,
don’tbedi
scourage
da sit
’
s
partofthegame .

Whenthi
soc
curs
—be caus
eitwi
l
l—you’l
lsi
mplyr
eset
.Ther
oleoft
heres
eti
stopri
methemuscl
etos
tar
t
r
espondi
ngt
othetr
aini
ngsti
mul
usonceagai
nsotha
tyoucancont
inuet
ogetbi
ggera
ndst
ronger
.

Howt oRes et
Sayforexampl ey oudeadli
fted185poundsf or3setsof 3re pslastweek.
T hi
swe ek,y
oua tt
emptt opull 190
poundsforthes a menumbe rofset
sa ndreps;howe ver,dot os omeex t
ernalfa
ctorora nother,you’r
eonl y
abl
et o hit2 r e pson y ourlasts e
t.Unde rst
and t his:y ou’vest
il
lgot tens t
ronge ra sintensit
yha s
i
ncreased—t hisissti
ll
progress.
But,ofcourse,
thema ingoa li
st omat
cht heprevi
ousv olumewi thahe a vi
er
weight.Fir
st,dustyoursel
foffa ndtryaga i
n.I
t’
sveryli
ke l
yt ha tyouwerejusthavi
nga n“off” day.I
f
, howe ver
,
youfailagai
nne x tweek,some t
hingha stochange.Inthisc as e
, y
ou’
dde crea
sethetotal weightby10- 15%
f
ory ourne xtde adli
ftses
sion.Soinsteadofa tt
empt i
ng190poundsa ga i
n,you’dscaleba ckto160- 170
poundsa nds tar
tgr a
duall
yinc r
easi
ngt hewe i
ghtfr
om t here .

RestPer
iods
Alt
houghtheappropri
ateres
tti
me si
nbetweens
etsar
eimpor
tant
,Idonotexpec
teveryonet
oti
methei
r
restper
iodsaccurat
ely.Ido,however
,rec
omme ndtha
tyouuseyourbestj
udgmentastowheny
ou’r
e
rea
dyforyournextse
t.

Whe ny oua ret rai

ningwi t
hahi ghi ntens
it
y( S t
rength),therecomme ndedr es
ta mounti s3mi nutes;
howe ver
,somema ynotbef ul
lyrecovereda ndpr imedf oranotherheavysetfora notherfew minutes
(f
oll
owingt here comme nded3mi nutes)
.Ift
hisisthec a
se,feelf
reetoprol
ongyourr estperi
odunt i
lyouare
readyforanothe rhea v
yset.Whe nt r
aini
ngwi thal owerintensi
ty(Hypert
rophy
),restsofabout60s econds
wil
l s
uffic e
.Ana dditi
onal15-30s e
conds( i
fneede d)isal
sofine .
Anda l
thoughthi
st r
ainingprogramdoe snot
f
ocusonmus cl
ee ndurance,therewillbeli
ghters et
swhe reahigherreprange(12-15r e
ps)ispre
scri
be d.
In
thi
sc as
e,r
e stperiodsshouldr emainat45-60se conds.

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 8
 I
ntens
ity Res
tPer
iod

L
ow(
12-
15Re
pet
it
ions
) 45-
60S
econds

Mode
rat
e(8-
10Re
pet
it
ions
) 60-
90S
econds

He
avy(
3-5Re
pet
it
ions
) 2-
4Mi
nut
es

Adherence
Ther
eisnophy si
ologic
aldiffere
ncebetweenworki
ngoutonMondaya ndworki
ngoutonT ue
s day
.What
matter
sisnottheda yofthewe eki
tis
,butthet
otalwor
kdoneinagivenper
iodoft
ime .
Ont opoftha
t,
ever
yone’
sscheduleisdiffere
nt,andsi
nceadher
enceiskey
,it
’
sle
ssaboutwhatyoushoul
ddoa ndmore
aboutwhatyoucando.

Thewor koutwon’tbebrokendowni ntospe cificdays(e.

g.Monday,We dnesday,Fr
iday)
,inst
ead,i
t’
llbe
brokendowni nt
oagi ve
nnumbe rofworkouts( e.
g.Wor
kout1,Workout2, Workout3).
Sowhe t
heryou’
re
taki
ngar es
tdayafte
reveryses
sionorperf
ormi ngt he
ma l
lbacktoback
—wha t’sr
eall
yimpor t
anti
sthat(
1)
youpe r
formtheminorder—soWor kout2willne v
erbedonebe f
oreWorkout1inthewe ek—a nd(2)t
hatal
l
ofthewor k
outsar
ec omplet
edwi t
hinthet
rainingwe ek.

Al
thoughi
tma ybeidea
ltores
teverytwoda ys
—a ndift
hat
’sanopti
on,i
t’swhatI’
drec
omme nd—doingall
4workout
sba ckt
oba ck—evenifyou’refe
eli
ngalitt
lebangedup,willalwaysbebett
erthanmis
singa
se
ssi
onthatweek.Remember,i
t’
snota boutaspe
c i
ficsche
dule,butr
athe r
,aspeci
ficamountofworktha
t
mustbeperf
ormedinagive
nt i
me f
rame .

RecommendedT r
aini
ngSc
hedul
e:
Monda y:Workout1
Tuesday:Workout2
We dnesday:
Re st
Thursday:Workout3
Fri
day :
Workout4
Saturday:
Rest
Sunda y:
Rest

Atfir
st,
thi
smayal
lsee
m abitcompl
i
cate
d,butaf
terr
efe
rri
ngbacktot
hisc
hapte
re nough,
it’
ll
all
begi
nto
makemorese
nse
.If
you’r
efe
eli
ngover
whe l
med,
don’t
—l i
keal
lel
se,
wit
hali
ttl
eprac
ticei
tbecomessec
ond
nat
ure.

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 9
 TheP
.P.
W.Wor
kout
Day1–Pus
h(St
rengt
h)

Day2–Pul
l(Hyper
trophy)

Day3–Pus
h(Hyper
trophy)

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 10
 TheP
.P.
W.Wor
kout
Day4-Pul
l(St
rengt
h)

Day4–Pul
l(
Str
engt
h)

Dir
ectAbdomi
nalTr
aining:
Abwor ki
srec
omme ndedbutnotr
equir
ed.
Fe
elfr
eetoi
ncl
udedi
rectabtr
aini
ngaf
teryourwor
kout
soronrestda
ys.

AbWor
kout

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 11
 Del
oadi
ng
Del
oadi
ngre
fer
stoapl
annedr
educt
ioni
nvolumeand/
ori
nte
nsi
ty,
whosepurposei
stoa
ll
owt
hebodyt
o
di
ssi
pat
eac
cumulat
edf
ati
gue,
all
owaful
lr
ecover
y,a
ndpre
parey
ouforpr
ogre
s s
.

Thek
eytobuil
dingmus
clea
ndgai
ningst
rengt
hov
erl
ongpe
riodsof
timei
sre
gul
arl
ypus
hingy
ourbodyt
o
apoi
ntofov
err
eachi
ngandthe
nbacki
ngoff.

Yousee,noma t
terwhoy oua r
etherewil
levent
uall
ybeat imewhe r
eprogresswil
lcomet oac omplet
eha l
t
or,i
nsomec ases,youma ye venregre
ss.Ifyou’
renol ongera
blet oprogressaf
ter1-2r e
se t
s—or—t he
amountof wei
ghtyou’reabletohandl
ede c
reases
—i t’
sagoodsi
gnst hatyou’
reoverr
eaching(good)orare
cl
osetoov er
tr
aini
ng( bad).
Ifwepus hourbodytot hepointwhereitisovert
rai
ned,thede l
oa d/
rec
overy
phasecouldtak
emuc hlonger.I
fwepullbackattherightti
me,howe v
e r
,wecreat
eas li
ngshote ffec
tthat
al
lowsustocomeba c
ks t
ronger.

Whent oDeload
Yourfirstde l
oads houldtakeplacewhenyoube gi
ntoexper
ienc
eanyoft
hefol
lowing:
•Nol ongerget t
ingstr
onge rdes
pit
eproperreset
s
•Lossof s
trength
•Feeli
ngt i
reda ndunmot iv
a t
edtotra
in
•Achyj oi
ntsand/ ort
endons
•Highintensit
y ,hi
ghfrequencytr
aini
ngforalongpe
riodoft
imewit
houtadeload

Si
ncey ou’
reli
kel
ynotabe gi
nneranymore,Iwouldadvi
seinc
ludi
ng aregular
lyschedul
ed del
oad
week
—e ve
ry4-6wee
kswouldbeide
a l
.Ift
hesesi
gnscomeupbefor
ey ours
chedule
dde l
oad,st
arty
our
r
ecover
ypha s
eimmedia
tel
y.Ont
heotherhand,i
fyou’
r
est
il
lf
eel
i
nggreatandget
tingstr
onger
,hol
doffon
t
hedeload.

WhyT akeaL oadOff?

Yourbodyde al
swit
hphy s
ica
lst
res
sin3simpl
esteps:fir
st,
youprovi
det
hesti
mulusthr
oughe x
erc
ise,
next
youremov ethest
imulusthr
oughres
tandrec
overy,andlast
ly
,youada
ptinordert
oha ndl
ethesti
mulus
bett
er.
Thisadapta
tioni
sknownassuper
compens
ationandiswhatal
l
owsustogai
nmus clea
ndstr
ength.

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ONPUBLI
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 I
fdonecorr
ectl
y,you’
ll
bebackonthegai
ntra
inandge t
ti
ngstronger
—a ndbigger
—agai
n.I
t’
ll
alsoser
veas
amentala
ndphy sic
albre
akthatwi
ll
preempti
vel
ya ddr
essanyrecov
eryis
suesyoumayhav
eha d,a
nd,any
ac
hesandpa i
nsthatwerehi
nderi
ngyourper
for
ma ncewil
lhavedisa
ppeared.

HUMANEVOLUTI
ONPUBLI
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 ABOUTTHEAUTHOR

Alai
nGonz al
ezi
safor
me rs
kinnyguyt
urne
djack
edfitnesspr
ofe
ssi
onal
.He
’saper
sona
ltr
aine
r,
consul
tant
,andhaswr
it
tenf
orsomeoft
hemostpr
est
igi
ousonl
i
nefitnes
smagazi
nes
.

Hi
str
ans
for
ma t
ionhasbeenfea
turedi
nar
ti
cl
esonwe
bsi
tesa
llov
ert
hei
nte
rne
tandha
sgi
venhope
t
ocount
les
s“hardga
iner
s”al
lovert
hewor
ld.

Hei
sthefounde
rofwww.Mus
cle
Monst
ers.
com,afr
eefitne
sswebs
itededi
catedt
ohe l
pingguy
s
(
andgal
s)t
obuil
dmusc
le,
getl
ean,a
ndachi
eveaphysi
quet
heynev
erthoughtpos
sibl
e.

Overt
heyea
rs,Al
ai
nhashel
pedthous
andsofnat
ural
l
yski
nnyguystofina
ll
ymovethes
cal
eand
pac
konpoundsofr
ockha
rdmusc
lemass,
regar
dle
ssoft
hei
rgene
tic
s,a
ndhehope
stodot
hesame
f
oryou.

St
ayI
nTouc
h!

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
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 BOOKSBYALAI
NGONZALEZ

TheLeanMassDi
et:
Bui
ldMuscl
e,St
ayLean,
AndNeverGi
veUpYourF
avori
teFoods
I
fyouwanttobui
ldmusc
le,st
aylean,
andnevergiv
eupy ourfavori
tef
oods,
thenyoumustreadt
his
book.
TheLeanMa s
sDi
etisstr
ategi
cal
lydes
igned,us
ingha r
dsc i
enti
ficev
idence
,toputpoundsof
muscl
eontoyourf
ramewithoutbury
ingyourabsint
hepr oces
s.

Cl
i
ckhe
ret
ogr
abac
opyonAmaz
on.
com!

Cl
i
ckhe
ret
ogr
abac
opyonAmaz
on.
co.
uk!

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 15
 TheShr
eddedDi
et:TheUlt
imat
eGuidetoGet
ting
Ri
pped,St
ayi
ngSt
rong,andEat
ingDel
ic
iousFood
I
fyouwa ntt
oge tr
ipped,st
ayst
rong,a
ndnevergiv
eupy ourf
avori
tef
oods,
thenyoumustr
eadt
his
book.TheS hr
edde dDietisstr
ategi
cal
l
yde s
igned,usi
ngha rdsci
ent
ificevide
nce,t
oge ty
ou
absol
utel
yri
ppedwi thoutl
osi
ngyourharde
arnedmus c
lema s
sinthepr
ocess
.

Cl
i
ckhe
ret
ogr
abac
opyonAmaz
on.
com!

Cl
i
ckhe
ret
ogr
abac
opyonAmaz
on.
co.
uk!

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 16
 BOOKSBYALAI
NGONZALEZ

TheBiggerArmsBl
uepri
nt:
28-Day
Arm Speci
ali
zat
ionT
rai
ningProgr
am
Thi
sgui
deisgoingtohel
pyoubr
eakt
hroughanyarmgr
owthpla
tea
u,i
nasl
i
ttl
easonemont
h,wi
th
afe
wunc onve
nt i
onalmet
hodst
haty
ouha v
en’ts
eenel
sewhe
re.

Cl
i
ckhe
ret
ogr
abac
opyonAmaz
on.
com!

Cl
i
ckhe
ret
ogr
abac
opyonAmaz
on.
co.
uk!

HUMANEVOLUTI
ONPUBLI
SHI
NG©2017ALLRI
GHTSRESERVED 17
 REFERENCES:
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