The short book, not the long one
Five principles. Everything else is noise.
How to lift, eat, recover and programme yourself to build muscle, with no magic tricks and nothing to subscribe to.
I wasted years on things that don't build muscle.
Not stupid things either. Reasonable things, recommended by people who looked like they knew what they were doing: more exercises, more sets, a new split every eight weeks, and a cupboard of supplements I would rather not itemise.
The annoying part is that I was training hard the whole time. Nobody told me I was working, just not on anything that mattered.
There are about five things that genuinely decide whether you put muscle on. They haven't changed in decades and they aren't complicated. They're only much less profitable to sell than the alternative, which is why you've not had them put plainly.
principles. Everything else you've read is a detail hanging off one of them.
Most training advice is true and irrelevant. These five are the ones that move anything.
So this is the short version. Eighty pages, the five principles, and how to apply them to your own training rather than following somebody else's programme badly.
It also covers the bit most books skip: why your previous attempts didn't work. Usually it's not what you were doing in the gym.
Read this bit before you buy
This is for you if
- You've trained for a while and stopped getting anywhere
- You want to understand it rather than follow it blindly
- You're sick of contradictory advice from people half your age
- You would read ninety minutes to save yourself two years
Give it a miss if
- You want a programme laid out week by week
- You've never trained and need somewhere to start
- You already know why progressive overload matters
What you'll know by the end
- The five principles that actually decide whether you build muscle
- How to programme for yourself instead of borrowing a split
- How to lift so the effort turns into size rather than just fatigue
- What to eat, without a meal plan or a list of banned food
- Why recovery is where most of the progress is lost
- Why your previous attempts failed, and what to change
This defies most of what you've been told
You've been told muscle comes from variety. From confusing the muscle. From a new programme every six weeks because your body has adapted.
It doesn't. It comes from doing a small number of things properly, then doing them again a fortnight later with slightly more weight on the bar. That's the whole mechanism, and it's boring, which is why nobody sells it.
You've also been told that past 40 you have to train completely differently. You have to recover differently. The training itself barely changes.
And you've been told your results hang on finding the right programme. They hang almost entirely on whether you stay on one long enough to find out.
This is what you're getting
- Understand why you've not grown, and what actually changes it
- Stop wasting sessions on the exercises that were never going to work
- Know how to keep progressing when adding weight stops being possible
- Train around sleep, work and age without going backwards
- Read the whole thing in about ninety minutes, in the browser or on paper
- Download it the moment you pay
- On your account about a minute after you buy
- One payment. Nothing renews, nothing expires
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Simply Build Muscle 2.0, $19, yours for good
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