mass gain study part 1 & 2 - precisiontraining.com · mass gain study part 1 & 2...

MASS GAIN STUDY Part 1 & 2

Copyright © 2015 Pete Sisco. All rights reserved. www.PrecisionTraining.com �1


Results of the Power Factor / Static Contraction

MASS GAIN STUDYPart One & Two

Version 1.0 July 2015

Copyright 2015 © Pete Sisco All rights reserved.The moral right of the author has been asserted.

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SPECIAL NOTE: You can perform this workout entirely on your own, however better results are more likely using the additional measurements and algorithms

available at the ENGINEERED STRENGTH GYM.

www.PrecisionTraining.com


http://PrecisionTraining.com

http://www.precisiontraining.com/engineered-strength-gym/


Caution And Warning

The workout in this report involves a systematic progression of muscular overload that can lead to the lifting of extremely heavy weights. As a result, a proper warm-up of muscles, tendons and ligaments is recommended at the beginning of every workout.

As this is a very intense program, it requires both knowledge of proper exercise form and a base level of strength fitness. Although exercise is very beneficial, the potential for injury does exist, especially if the trainee is not in good physical condition. Always consult with your physician before beginning any program of progressive weight training or exercise. If you feel any strain or pain when you are exercising, stop immediately and consult your physician.

Pete Sisco, Precision Training LLC, their owners, agents, affiliates and employees will not be held liable for injuries sustained while lifting, using or moving weights and exercise equipment in a gym or elsewhere.


MASS GAIN STUDY Part 1 & 2PURPOSE 6 METHOD 6 GROUPS 6 DURATION 6 TRAINING FREQUENCY 6 MEASUREMENTS 7 WORKOUT 7 OBSERVATIONS AND CONCLUSIONS FROM PART 1 8 AGE OF TRAINEES 8 TOTAL WORKOUTS PERFORMED 9 TOTAL DAYS OF TRAINING 10 SUMMARY OF ALL RESULTS FROM PART 1 11

MASS GAINS 12 STRENGTH GAINS (FROM 1ST WORKOUT) 13 STRENGTH GAINS (FROM 3RD WORKOUT) 14 SIZE GAINS 15 FAT LOSS 16 CONCLUSIONS FROM PART 1 17

OBSERVATIONS AND CONCLUSIONS FROM PART 2 18 AGE OF TRAINEES 19 TOTAL WORKOUTS PERFORMED 20 TOTAL DAYS OF TRAINING 21 SUMMARY OF ALL RESULTS FROM PART 2 22

MASS GAINS 24 STRENGTH GAINS (FROM 1ST WORKOUT) 26 STRENGTH GAINS (FROM 3RD WORKOUT) 28 SIZE GAINS 30 FAT LOSS 32 CONCLUSIONS FROM PART 2 34


MASS GAIN STUDY Part 1 & 2HOW TO DO THE WORKOUT 35

The Exercises 35 What Weight to Use 35 Movement 36 Sets and Repetitions 36 Time Keeping 36 Write Down Your Numbers 36

PHOTOS AND EXPLANATIONS OF EXERCISES 37 1. Triceps - Close-Grip Bench Press 37 2. Chest – Barbell Bench Press 39 3. Trapezius - Barbell Shrug 41 4. Lower Back - Barbell Deadlift 43 5. Upper Back - Lat Pulldown 46

6. Quads – Leg Press 49 POINTS TO REMEMBER 51

Use Maximum Effort 51 Breathe Properly 51 Don’t Hurry 51 Warm-Up 51 Calculate New Goals 52

PRINTABLE LOG/GOAL SHEET 53 ENGINEERED STRENGTH GYM 54



PURPOSE

The purpose of this informal study was to measure the effects on muscle mass and size gain and from performing brief bouts of intense exercise and comparing three variations of training.

METHOD

Twenty four individuals from a cross section of ages and levels of fitness performed a minimum of eight workouts over a minimum period of sixty days.

GROUPS

Volunteer participants on Part 1 were randomly placed into three groups. (Selection was alphabetically by first letter of first name.) These groups performed timed sets of lifting of either 30, 60 or 90 seconds.

DURATION

Each participant was required to complete at least eight workouts over at least sixty days. Both minimums had to be satisfied. (Eg. a person completing 8 workouts in 59 days would perform an additional workout. A person completing 7 workouts in 75 days would perform and additional workout.)

TRAINING FREQUENCY

Participants trained at individualized training frequencies based upon their performance. The frequency of training was determined by Pete Sisco after evaluating their rate of increase in strength and their rate of recovery from previous workouts. The objective was for every exercise to show improvement in every workout irrespective of how much recovery tims required.


MASS GAIN STUDY Part 1 & 2MEASUREMENTS

Participants were measured for changes in: - body weight- body fat percentage - size of fully expanded chest - size of waist- size of right and left fully flexed biceps

Participants were also measured for strength increases (weight lifted per minute) in:- triceps- chest- trapezius- spinal erectors- latissimus dorsi- quadriceps

WORKOUT

All workouts for all participants contained the same six exercises each time. All exercises were performed using strongest-range repetitions.

- Close-grip bench press (triceps)- Wide-grip bench press (chest)- Barbell shrug (trapezius)- Barbell deadlift (spinal erectors)- Lat pulldown (latissimus dorsi)- Leg press (quadriceps)

Each workout attempted progression of either the weight used, or the number of reps completed, or both. The duration of the individual exercise remained fixed at either 30, 60 or 90 seconds depending upon the group .



OBSERVATIONS AND CONCLUSIONS FROM PART 1

AGE OF TRAINEES

My training is known for being efficient and tends to appeal to older trainees who place a higher value on not wasting time, energy and metabolic costs on long workouts and frequent training.

For this reason, my market - from where we drew our participants - skews toward older trainees. Thus it’s not surprising the median* age of these volunteer participants is approximately 50 years of age.

(Note: Median is a mathematical average wherein exactly half the people are above the median and half below the median. The more common average - also used below - is called a ‘mean’ average.)



TOTAL WORKOUTS PERFORMED

Although the participants using shorter timed sets did complete slightly more workouts on average, the next graph reveals they also took more total time to perform these workouts.



TOTAL DAYS OF TRAINING

The group performing 30-second sets averaged a workout every 8.9 days whereas the group performing 90-second averaged slightly more frequent training every 8.1 days. A difference of about 10%.

It’s hard to know if this has much significance. The 30-second group used heavier weights and that could be why they needed 10% more time to recover. On the other hand, the 90-second group did much higher volume yet recovered slightly faster.

Also, this study used only 24 people so it’s not proper to draw conclusions of fine granularity or sweeping generality.



SUMMARY OF ALL RESULTS FROM PART 1

Below are summaries of the data from each group of participants. This data is examined more closely in the subsequent sections.



MASS GAINS

The 60-second group had the fewest participants (5) compared to 12 and 7 in the other groups. It’s not clear why this group performed significantly below the other two groups.

That said, it is still quite remarkable that approximately eight workouts yielded mean mass gains of 2.7 to 7.3 lbs.



STRENGTH GAINS (FROM 1ST WORKOUT)

These graphs compare the difference in strength (measured in lbs/min) from the first workout to the final workout. These graphs reflect the average gains of all six measured muscle groups. (i.e. Triceps, Chest, Traps, Low Back, Lats, Quad)



STRENGTH GAINS (FROM 3RD WORKOUT)

The participants performed strongest-range partial repetitions on all exercises. It’s common for people to show significant improvement during their first three workouts simply because they improve their technique. In the interest of getting strength gain measurements that do not include early adaptation we also compared gains from the participants’ third to last workout.

Also noteworthy, participants were asked to ranked their perceived strength on a subjective scale from 1 to 10 at the beginning and end of the study. The 30, 60 and 90-second groups reported average perceived gains of 1.8, 1.4 and 1.3, respectively. This is basically how strong they felt.



SIZE GAINS

These gains reflect the total inches gained from combined chest and right and left biceps measurements. The 90-second groups appears to have outpaced the 30-second group despite recording less mass gain and less strength gain. The likely answer to this can be seen in the next charts - fat loss.


MASS GAIN STUDY Part 1 & 2FAT LOSS

This was not a fat loss study. Participants were not asked to make any changes in their diet. In fact, they were specifically reminded this was an attempt to add as much muscle mass as possible and they should err on the side of eating more than required rather than eating less.

As you can see on the first chart, the 90-second group actually gained some fat. This could account for their extra (although undesirable) size gains.



CONCLUSIONS FROM PART 1

It’s important to note that all three groups achieved substantial gains in strength, mass and size.

• The median mass gain between all three groups was 4.5 lbs of new muscle.

• The median size gain between all three groups was 1.6 inches.

• The median overall strength gain between all three groups was 73%.

• All of the above was achieved in only 8.6 workouts.

But it’s quite clear that the group performing the 30-second sets achieved the best results.

• On a per-workout basis, this group achieved nearly 1 lb of muscle gain per workout! (7.1 lbs in 8.8 workouts = 0.8 lbs/workout)

• Strength gains in six major muscle groups were 9% per workout.

• Nearly a quarter inch of size was gained per workout.

Stated another way, 26.4 minutes of total exercise time delivered over 7 lbs of muscle, 80% greater overall strength and two inches of size on chest and arms. Each minute of exercise built a quarter pound of new muscle.

I’d call that a successful, productive workout.



OBSERVATIONS AND CONCLUSIONS FROM PART 2

So it’s a reasonable conclusion that, of the variations tested in Part 1 of this informal study, the group performing the 30-second timed sets clearly achieved the all-around best results. Especially considering that workout was the briefest of the ones tested.

Nevertheless, we wanted to test some other possible tactics to see if they would deliver better results than the 30-second group achieved.

Here’s what we tested in Part 2 of the Mass Gain Study.

A) FULL RANGE OF MOTION: All of the other trainees used a range of motion limited to only their strongest and safest range. They moved the weight 2 to 4 inches (5 to 10 cm) so they could use the heaviest weights possible. However, there are people who have their own reasons for insisting on doing full range repetitions, even if they are more prone to causing injury. For this reason, this group in our study performed the exact exercises of the other groups but used a conventional, full range of motion on each exercise.

B) VOLUME: We also wondered what the effects would be of doing each exercise with lighter weights but substantially more volume. This group of trainees performed 180-second sets (3 minutes) which represents 600% of the volume of the 30-second group. Because of the huge increase in volume for each exercise, only three of the six exercises were performed in this group. This was a grueling workout.

C) STATIC CONTRACTION - 1 SET: This group simply performed a single, 5-second static hold for each of the six exercises. The total time of exertion for their full workout was only 30 seconds.

D) STATIC CONTRACTION - 3 SETs: This group performed triple the static volume by performing three 5-second static holds for each of the six exercises. There were very few Static Contraction trainees who completed their study workout. Just four in the 1-set portion and only two in the 3-set portion, so definitive conclusions really should not be drawn.



AGE OF TRAINEES

As discussed with the Part 1 trainees, my market skews toward older trainees and this remained consistent in this portion of the study.

Note: Included in all these graphs are the results of the 30-Second group from Part 1 as a comparison with all the results of the Part 2 trainees.



TOTAL WORKOUTS PERFORMED

Again, the minimum number of workouts was 8 and the minimum number of days elapsed was 60. So every trainee needed to reach or exceed both 60 days and 8 workouts.



TOTAL DAYS OF TRAINING

Perhaps counterintuitively, the Static Contraction trainees required the most recovery time between workouts, despite their comparatively minuscule volume. This is likely because Static Contraction permits the use of the absolute heaviest weight each person can lift - for just 5 seconds - under ideal conditions. These weights are substantially heavier than with any other form of weight training.

The ultra-intense nature of the Static Contraction workouts might have contributed to the higher drop out rate of trainees too.



SUMMARY OF ALL RESULTS FROM PART 2

Below are summaries of the data from each group of participants. This data is examined more closely in the subsequent sections.



MASS GAINS

In a Mass Gain study, this is the graph everybody wants to see. The variation using 30-second sets is still the clear winner. Probably (but we didn’t prove it) because the other Power Factor variations use lighter weights. When a person uses a full range of motion, he must use a lighter weight (obviously) than when he lifts in only his strongest range. Likewise, increasing volume by a wide margin, means using a significantly lighter weight.

There were only six people (who completed the study) using Static Contraction but it’s interesting to consider their substantial mass gains relative to the actual exercise they did. The 30-second and 90-second Power Factor groups garnered higher mass gains. However, the Static Contraction group made it’s mass gains with only 16.6% of the exercise time.

Efficiency has always been the hallmark of Static Contraction workouts. The 1-set group built 3.2 lbs of muscle by performing a total of 4 minutes of exercise over 116 days. That’s 1 minute and 15 seconds of exertion for each pound of new muscle. It’s unlikely any training method will surpass Static Contraction for efficiency.



STRENGTH GAINS (FROM 1ST WORKOUT)

These graphs compare the difference in strength, measured in lbs/min for Power Factor trainees, and weight used by Static Contraction trainees, from the first workout to the final workout. These graphs reflect the average gains of all six measured muscle groups. (i.e. Triceps, Chest, Traps, Low Back, Lats, Quad) except in the case of the Volume group who only did three of those.



STRENGTH GAINS (FROM 3RD WORKOUT)

It’s common for people to show significant improvement during their first three workouts simply because they improve their technique in either strong range or static lifts. In the interest of getting strength gain measurements that do not include early adaptation we also compared gains from the participants’ third to his last workout.



SIZE GAINS

These gains reflect the total inches gained from combined chest and right and left biceps measurements. The Static Contraction 3-Sets group appears to have outpaced all the others. When coupled with the record fat loss it seems to make the case for exceptional gains. But, given there were only two members of this group, we really can’t draw any conclusions regarding these size gains.

The Full Range group did poorly as its smaller total size gains include the greatest fat gain.



FAT LOSS

This was not a fat loss study. Participants were not asked to make any changes in their diet. In fact, they were specifically reminded this was an attempt to add as much muscle mass as possible and they should err on the side of eating more than required rather than eating less.



CONCLUSIONS FROM PART 2

Every group saw significant gains in mass, strength and size. Every group trained with rational principles where the intensity of each exercise was measured and new goals were engineered in order to ensure progressive overload.

A person with a strong personal preference for higher volume, or full range, or Static Contraction would be justified using that method because it will deliver results provided overtraining is avoided. In the case of Static Contraction the total volume is almost fantastically low given the substantial results. It remains the clear winner for efficiency.

Nevertheless, from now forward, when a person asks me what training method and workout he should use when efficiency is not a consideration and when he want to gain maximum muscle mass, I must tell him to use Power Factor principles and 30-second timed sets. Odds are, that will serve him best.

Clearly the 30-second timed sets using Power Factor principles and strongest range reps yields the best mass gains and very substantial size gains, especially when adjusting for fat loss and the expected size loss from that component.

• On a per-workout basis, nearly 1 lb of muscle gain per workout! (7.1 lbs in 8.8 workouts = 0.8 lbs/workout)

• Strength gains in six major muscle groups were 9% per workout.

• Nearly a quarter inch of size was gained per workout.

Stated another way, 26.4 minutes of total exercise time delivered over 7 lbs of muscle, 80% greater overall strength and two inches of size on chest and arms. Each minute of exercise built a quarter pound of new muscle.



HOW TO DO THE WORKOUT

Based on the results of the Mass Gain Study, it seems clear the best results are with the program of 30-second times sets. Here is exactly how to do that workout.

The Exercises

This workout uses six exercises.

The exercises in every workout of the program are the same.

Range of motion is limited using a power rack or Smith machine so the weight is lifted approximately 2 to 4 inches in only the strongest range of motion.

Importantly, the range of motion should never be changed from workout to workout. Always use the same range of motion from the beginning to the end of the study.

Because the distance is reduced the cadence is much faster. You will be counting reps faster but you should never allow momentum to move the weights for you. Always keep your movements controlled. The speed of the reps is not faster than conventional lifting - it only seems faster because the shorter distance results in a faster count. You can perform one of these reps in about one second, thus in the neighborhood of 30 reps per set.

What Weight to Use

You will be training in your strongest range of motion only. That means you will be able to lift heavier weights than you normally do. To do that safely you should always use a power rack or Smith machine.

Expect to be able to lift 25-100% more weight than normal. If you do full range bench presses with 200 pounds now, expect to be able to strong-range bench press 250-400 pounds. Most people have no idea how strong they really are in their safest range of


MASS GAIN STUDY Part 1 & 2motion so you’ll need to experiment a bit to find the right weights for each exercise in the beginning.

MovementYou will perform a partial repetition of approximately 2 to 4 inches (5 to 10 cm) of movement. Be careful to not to "lock out" the weight because that takes the stress off your muscles and shifts it onto your bones. We are trying to stimulate the muscles so we want them working throughout 100% of the exercise.

Sets and RepetitionsEach time you perform an exercise you will have exactly 30 seconds to complete it. You simply count how many reps you did during that time, even if you needed to rest once, twice or three times within the time frame. You just continue your count where you left off. So what might have been called "three sets of 12" is now just called "36 reps".

Time KeepingYour performance is always against the clock. Use a stopwatch (or an app on your phone) to know when your 30 seconds has expired.

Keep the stopwatch running the whole time - even while you are resting and catching your breath. Soon you'll visibly see how wasted time sacrifices intensity. This time keeping is critical. Don’t use an estimate.

Write Down Your NumbersWrite down what you do and then calculate your next workout’s goals by slightly increasing the weight or the reps or both on each exercise. Having exact new goals is critical. Those goals must always reflect more total weight lifted in the same 30 seconds.



PHOTOS AND EXPLANATIONS OF EXERCISES

The actual order in which you do the exercises is not critical but you should be consistent from workout to workout.

1. Triceps - Close-Grip Bench Press

Start position.

Place a barbell inside a Smith machine or power rack at a height about three to four inches below your full reach. Take a close grip on the bar with your hands two to five inches apart. (This position stresses the triceps rather than the chest muscles.) Using your triceps, press the bar up a two to three inches. Perform your reps in this range.

Do not lock out your elbows at the top of the movement or slam the bar down at the bottom of the movement.

Never hold your breath during this or any other exercise.



Perform as many repetitions as you can in 30 seconds. If you need to stop for a brief rest do so but keep the clock running. Resume lifting and continue counting reps from where you left off. Continue lifting until the 30 seconds has elapsed.

When finished write down the weight you lifted and the total number of reps you completed within 30 seconds.



2. Chest – Barbell Bench Press

Start position.

Finish position.



Always use a Smith machine or a power rack to limit the range of motion. You’ll be using weights you can’t hold in your weak range so don’t rely on a spotter or your own ability to limit range. USE a power rack or Smith machine.

Place a barbell inside a Smith machine or power rack at a height about three to four inches below your full reach. Take a shoulder-width grip on the bar. Keep your wrists straight and aligned under the bar. Using your pectoral (chest) muscles press the bar up two or three inches. Perform your reps in this range.

Never hold your breath during this or any other exercise. Do not lock out at the top of this motion nor let the bar slam down at the bottom of the motion.





3. Trapezius - Barbell Shrug

Start position.

Rear view of traps at start position.



View of traps at finish position.

Place a barbell inside a Smith machine or power rack. Take an overhand shoulder-width grip (this model uses a mixed grip of overhand and underhand as this is how he personally achieves his highest weight.) Lift the bar off the pins and stand erect with your head up. Using your trapezius muscles, raise the bar by shrugging your shoulders up an inch or two. (No need to make your shoulders touch your ears, just and inch or two is fine.) Perform your reps in this range.

Using lifting hooks has been proven to greatly improve the weights used for this lift.






4. Lower Back - Barbell Deadlift

Start position.



Finish position.

Place a barbell inside a Smith machine or power rack at a height above your knees. Take a shoulder-width grip (overhand, underhand or one of each, as you prefer). Lock out your elbows so you don’t use your arms to lift the weight. Keep your back straight and your head up. Using the muscles in your lower back, raise the bar two or three inches from the supports. Perform your reps in this range.


Never hold your breath during this or any other exercise. Copyright © 2015 Pete Sisco. All rights reserved. www.PrecisionTraining.com �44


5. Upper Back - Lat Pulldown

Start position.



Finish position.

Position the seat so the handle is at the full limit of your reach. Take a wider than shoulder-width overhand grip on the pulldown bar. Keep your back straight and your head up. Using your lat muscles - not your biceps! - pull the bar down two or three inches. Perform your reps in this range.





6. Quads – Leg Press

Start position.

Finish position.

Position the seat of the leg press so that your legs are three or four inches from lockout when the empty sled is locked in its top position. Leave the safety locks in place for the duration of this exercise. With the safety locks in place the sled cannot descend below the starting position. Once the sled is in this top position, load the plates.



Place your feet flat on the sled a comfortable distance apart. Using your leg muscles press the sled up two or three inches. Perform your reps in this range.

Do not lock out your knees at the top of the movement or slam the sled down at the bottom of the movement.






POINTS TO REMEMBER

Use Maximum Effort

This is not an easy workout. It is not a workout where you just comfortably push or pull on a bar and never sweat or grunt. This is a workout where you concentrate on hitting your goals by lifting a heavier weight than last time and/or doing more reps with it. Every workout is a special event where you break personal records!

Breathe Properly

When you do any heavy lifting - of any kind - inside or outside of a gym, never hold your breath. Take three deep breaths in through your nose and out through your mouth. On the third exhalation begin your lifts.

Keep breathing throughout your lifting - don’t hold your breath. (If you watch people in the gym you’ll see a huge percentage of people do hold their breath. This is dangerous and it robs you of power.)

Don’t Hurry

Because a clock is counting down there can be a tendency to hurry through reps in a frenzy. This is a mistake that can lead to injury. Keep the weight under full control and perform your lifts in a careful cadence. It will seem fast if you are not used to partial reps but the reality is there is no need to move faster than you normally would. Consistency from workout to workout is important to achieving measurable results.

Warm-Up

Do whatever warm-up you have always done before a workout if you know it works for you. Most people do 10 to 15 minutes on a treadmill, stationary bike or similar device at a slow, comfortable pace, then do a few warm-up reps before each exercise. Use



50% or less of your goal weight. Don’t let your warm-up become part of your workout by making it more intense and draining week to week. Just do the minimum you need to feel ready to hit your new goals.

Calculate New Goals

This workout is utterly useless without calculating and hitting new goals. The goals are all about more total weight per 30 seconds (weight used x reps completed). You have to take the time to calculate these goals and then do your best to achieve them.

You also have to adjust your training frequency as the total weight you lift gets ever greater. It takes longer to recover from lifting 10 tons than it does from 4 tons. That’s just reality. When you fail to reach your goals - apart from obvious causes like lack of sleep or not feeling well - it is usually because you have not yet fully recovered from your last workout. Add a few more days of recovery then try to hit new goals.



PRINTABLE LOG/GOAL SHEET

This form can be used during each workout to record the relevant data.

You can use the same form to write down your new goals for the next workout.


WORKOUT LOG

DATE / /

WEIGHT REPS

C.G. BENCH

W.G. BENCH

SHRUG

DEADLIFT

PULLDOWN

LEG PRESS


ENGINEERED STRENGTH GYM

I feel like I need to make a disclose here but it might sound self-serving but you need to know.

If you look at those exercises you’ll see they are among the most common in every gym. There is nothing special about the exercises. They were all done in only the strongest range of motion. That allows the use of heavier weights but there is no special magic in that.

A person could do this exact workout as it’s described and illustrated and still get absolutely nowhere. It would even be possible to overtrain with this workout and move backwards in strength and mass. (It would be an extreme case, but it would be possible on a frequent, fixed training schedule.)

The ‘magic’, although I’m loath to call it that , is really in the calculation of new goals and adjusting the training frequency to match personal recovery and progress. When you walk into that gym your fate rests entirely in your hands and you will either make mathematically proven strength progress or you will not.

Making measurable progress is a bit like flipping a coin and the chances of randomly getting it to come up heads 10 times in a row approaches impossibility.

The invisible hand in these workouts was me: analyzing each workout from every participant and then calculating new goals based upon their demonstrated rate of progress on each exercise. Next, I calculated the earliest day they could achieve those goals based upon their demonstrated rate of progress and rate of recovery.

As I gained awareness of just how astonishingly fast people could make gains I realized people needed a way to craft every workout to deliver maximum results.



This whole exercise is what gave birth to the ENGINEERED STRENGTH GYM as a way to capture the data from a workout and compute optimum goals and recovery times.

Here is a screenshot to give you an idea of the range and granularity we track.

We measure and track Alpha Strength, Beta Strength, Volumetric Intensity and more. Every workout has a Pass/Fail condition and new goals and rest periods cannot and should not be left to chance, ‘instinct’ or feel. This is even more sophisticated and powerful than what I did for the people on this study.

If you pay very close attention to your numbers, the 30-second workout from this study should deliver similar results for you working alone. But if you want near certainty of maximum progress I invite you to try ENGINEERED STRENGTH GYM.


http://www.precisiontraining.com/engineered-strength-gym/


Thanks for being my customer and a special thanks to all the people who participated in this study and the ongoing studies. All of you are helping to

advance the science of strength training.

-END-


mass gain study part 1 & 2 - precisiontraining.com · mass gain study part 1 & 2...

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