The Muscle Course
You want to look strong, not soft
Train for years and still look the same? A simple plan to build real muscle, then strip the fat so you can see it.
About 2 hours, in 24 short sections. Do one a day or the lot in one go. Included in your membership.
By the end you'll have
- Your starting numbers written down: bodyweight, waist, front and side photos, and your best on four test moves
- A clear first goal, build first or lean first, from one simple waist to height rule
- A three-day full-body muscle plan (Day A and Day B) with exercises, sets, reps and rest, in a gym or home version
- Exactly how hard to push each set, and the one rule for when to add weight
- Your daily protein target in grams, and a calorie target for building or for getting lean
- A 12 week plan with check-in dates, a retest day and a written commitment
What's inside
Part 1: Where You Really Stand
What ripped really means · Check before you lift · Your starting numbers · Build first or lean first
Part 2: How Muscle Grows
The army doctor's rule · Close to the limit · How many sets · Twice a week, every muscle
Part 3: Your Plan
Your plan: Day A and Day B · Learn the big lifts · When to add weight · Warm up, don't get hurt
Part 4: Eating for Muscle
Your protein number · Your calorie number · Timing, shakes and pills · Beer and muscle
Part 5: Getting Lean
Slow is how you keep muscle · You can't pick where fat goes · Lean, not stage lean · The shortcut that costs
Part 6: Keep Building
Sleep builds muscle · When you get stuck · Your 12 weeks · Retest and commit
Built on 14 books, studies and guidelines. Every section has something to do, and things you can share with the other men in The Club Room.
Free. Every course and the whole club. No card.