For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty.

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Two months later and now I am at 164 8.5bf.

I am not the only one.

Gaining even one pound of muscle a week is incredibly difficult, let alone nearly 3 like that guy in the add.

People they pray for poor folks- John Thompson, long time head basketball coach at Georgetown University.

I will admit however that only a small few of them managed to gain as quickly as the author.

If you are an ectomorph, finally there is a the program that will work for you.

If you watch the original Body for Life video, he does not talk about any of this stuff that he is claiming.

But reading through the ad on the link that was posted made me very skeptical.

Get on a good lifting program and eat a load of calories and youll grow.

Its when skinny guys get on programs and eat like a bird that they decide that theyre hardgainers.

What a load of. If any beginner cant grow like a weed (and probably much better than Elliss miracle program) on this program, they should seek medical attention.

A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.

Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift Workout B 3x5 Squat 3x5 Military Press 3x5 Power Clean Warm up using several sets before doing the 3 work sets (or 1 for the deadlift).

If youre using 175, for example, it would look like this: Warm up sets 2x5xbar (sets x reps x weight) 1x5x85 1x3x125 1x2x155 Work sets 3x5x175 You alternate workout A and B, 3 non-consecutive days per week.

So you might do: Week 1 M Workout A W Workout B F Workout A Week 2 M Workout B W Workout A F Workout B Add weight to the bar whenever possible.

If youre very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, youll probably be able to add some weight each workout.

Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts.

Eventually you wont be able to sustain such progress, and youll have to get microplates so you can increase by smaller increments.

A whole lot. Its fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but dont overdo it.

Anthony Ellis Gaining Mass Ebook