How to Dramatically Increase Muscle Mass in 60 days – Experiments in Mass Gain from The Four Hour Body

Note:  This post will be updated as I progress through the experiment in body composition redesign.


Like most people, I go through phases of enthusiasm with working out and eating healthy.  I’ve never been able to drastically change my body composition.  I did however, double my strength over 4 months using the 531 method.  Everything was tracked and I saw strength increases every week.  Every time I went to the gym, I was stronger.  This was very motivating.  My strength was increasing rapidly.  I gained 15lbs in 4 months.  I had to stop working out after I detached my collarbone in a snowboarding accident.  All of my strength gains went away and it seemed like it would take forever to get it all back.  

Strength is nice to have, but what I really want though is rapid mass gain.  I have decided to experiment with Occam’s Protocol as detailed in the book:  The Four Hour Body by Timothy Ferris, my all time favorite author.

Basic Concepts:  

  1. Stimulate muscle growth power lifts in one set to failure
  2. Allow body to rest and recover and grow
  3. Eat massive amounts of protein
  • Workout A
    • Pull Downs
    • Military Press
  • Workout B
    • Bench Press
    • Leg Press *
*Note:  I will refrain from leg workouts because I am currently recovering from IT Band Syndrome.  I am actually experimenting with a series of stretches and strengthening exercises to heal my legs.  The ITBS Treatment Routine can be found here.
Day 1:
  • Weight:  161.6
  • Body Fat: 11%
  • Lean Mass: 143.8
Day 35: 
  • Weight: 167.8
  • Body Fat: 12.3%
  • Lean Mass: 147.1
Adding ALA to diet as part of the suggested supplements in order to minimize fat gain as during the mass building phase.  I’m also planning on incoprating Ice Therapy to release BAT the fat burning hormone.  At this point in time, I am having a hard time finding a balance between muscle gain and fat gain.  I seem to be gaining muscle but at the same time I am gaining fat.  I would prefer not to gain any fat.  So I am stuck with the dilemma of using LOMAD (Liter of milk a day) or GOMAD (Gallon of Milk a Day).
Day 45:
  • Weight: 172
  • Body Fat: 13.5%
  • Lean Mass: 149
Day 60:
  • Weight: 175
  • Body Fat: 14%
  • Lean Mass: 150.5


At the end of the 60 days I had gained 6.7lbs of lean muscle mass, which is great.  However I ended up increasing my body fat to 14% .  The size gain was definitely noticable.  I felt somewhat doey though.  I felt strong and big but not necessarily fit.  I decided to expirement with another workout program that would produce more athletic results.  P90X.

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