Join us for the latest nutritional, fitness and wellness information helping you live a better life!
Subscribe to Updates
How to Build Muscle For Men In Under 30 Days
Building a ton of muscle in a short amount of time is possible without the use of steroids. There are countless examples of how to build muscle mass online.
However, I want to discuss two examples in particular and how exactly they were able to add slabs of lean muscle mass on to their physique in such a short amount of time.
The Colorado Experiment
In May of 1973, Colorado State University conducted an experiment to show great levels of muscular growth in a short amount of time.
The time frame was 28 days. The test subject in this experiment was a bodybuilder named Casey Viator. Casey was trained during this experiment by Nautilus-inventor Arthur Jones.
Casey’s training focuses on 12 intense full-body workouts. These exercises emphasized slow deliberate reps, and also an extremely slow negative portion of the repetition. This caused the muscle to become highly efficient in all areas of the rep range.
Rep ranges were between 6-10 repetitions depending on the exercise with only 1 set per exercise. Compound lifts were also used to stimulate more muscle tissue in a shorter amount of time.
4,000-5,000 calories a day consisting of 6-8 solid meals. Not much is said about the exact foods that Casey ate, but we can assume it consisted of a lot of protein, complex carbs, and very little vegetables.
This was a closely supervised experiment, and there were claimed to be no steroids involved. Since this was done in the early 70s, workout and nutritional supplements were limited to basic vitamins and protein drinks.
Some people speculate that Casey was, in fact, taking anabolic steroids (which would partially explain the high amount of gains) but there is no proof to back that claim.
Other test subjects in the same experiment gained muscle in the ranges of 17.38-29 lbs of muscle. However, Casey Viator gained 63.21 lbs of lean muscle mass in 28 days while also losing body fat.
Tim Ferris Geek to Freak Experiment
Taking inspiration from the Colorado Experiment, Author Tim Ferris began his own muscle-building test as stated in his book, The Four Hour Body. The principles are very similar to the Colorado Experiment, but with some minor tweaks.
Instead of 3 workouts per week, Tim opted to do only 2. His workouts consisted of also full-body workouts with only compound lifts implemented. He used a tempo of 5 seconds up, 5 seconds down with only 1 set per exercise.
Just like the Colorado Experiment, this caused the muscle to become highly efficient in all areas of the rep range. Each workout also consisted of only 30 minutes with a total gym time of 4 hours in 28 days.
Tim’s nutrition during this experiment consisted of eating 5 large meals daily with protein, legumes, and starches. Tim’s favorite meal was whole wheat macaroni, water-packed tuna, and fat-free turkey/bean chili with a little bit of the orange cheese powder from the mac and cheese.
He would eat this 2-3 times daily for convenience. He also started the day with a mass-building shake consisting of 3 cups organic milk, 30 grams of Whey Protein Isolate, 1 banana, 3 tablespoons almond butter, and ice cubes. Tim would sometimes wake up halfway through the night and eat 5 hard-boiled eggs.
Tim was also under close supervision during this 28-day experiment and has verified that no steroids were used.
However, Tim did use many muscle-building and nutritional supplements to help build muscle so quickly.
Here is a list of the Supplements that Tim used. The links below will take you to Amazon, and I will receive a commission if you decide to purchase from these links.
- 3.5grams Creative Monohydrate twice daily
- 2 Scoops NO-XLODE – Morning
- 500 grams SLO-NIACIN – Morning
- 200 MCG Chromemate – Every Meal
- 200 MG Alpha Lipoic Acid – Every Meal
- 2 Capsules of Bodyquick (no longer available, replaced with Alpha Brain – Pre workout
- 30 grams of Micellar Casein Protein – Post Workout
- 23MG Policosanol
Although Tim does not recommend this, I believe a Testosterone Booster can help build muscle.
Related Article: BEST TESTOSTERONE BOOSTER FOR MUSCLE GROWTH
Tim gained an impressive 34 lbs of muscle in 28 days while also losing body fat.
That’s great for them, but what about me?
There is a wealth of information about these two cases online about how these two men built so much muscle in a short amount of time. However, there is one factor that is omitted in all of the research I have done; belief.
Casey and Tim both gained a tremendous amount of muscle in a short amount of time because they believed it was possible, and they took the required action to achieve that goal.
The power of your mind is highly influential and should be used as a tool to assist your progress, not something that will hinder it.
If you are one of the naysayers that are thinking, “that’s impossible”, or “they must have used roids” or “they have better genetics than I do” then you are already shooting yourself in the foot with self-doubt and disbelief.
The body can achieve incredible feats if you believe that it can. If you keep a positive state of mind, eat, and train like the methods above, you can also create your fantastic mass-building transformation in a short amount of time.
For more information about Tim’s transformation, I recommend reading The 4- Hour Body here