BASIC ANABOLIC

HYPERTROPHY
TRAINING
By Josh Hewett

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 Basic Anabolic Hypertrophy Training (BAHT)
By Josh Hewett

Throughout history both men and woman have pursued their aesthetic ideal, with men
typically trying to gain muscular weight while women focus on losing body fat. Both
sexes usually have some sort of ideal physique in mind, often derived from the beautiful
bodies dominating our media.

But there tends to be a big difference between the way men and women perceive
themselves as they chase these goals: women never think they’re lean enough, while
men suddenly visualize themselves as Arnold after they pick up a dumbbell for the first
time!

But listen guys, if you’re goal is to gain some serious muscle mass, it takes time. You
need to follow a serious training and nutrition plan. That’s exactly what BAHT is.

So who the hell am I?

I'm a certified personal trainer, public speaker, author, former strength athlete, founder
of Team Barbarian, and the owner of Top Form Fitness.

My qualifications include a degree in Kinesiology, multiple personal training

certifications, and experience training a wide variety of clients both privately and with
various organizations. I have been working in the fitness industry for over 20 years, and
have helped hundreds of people reach their physique and performance goals.

You can find out more about my background by stalking me on my site at:

http://top-form-fitness.com/trainers.html

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

In my 20’s and 30’s my only training goal was to get bigger and stronger. I competed in
strength athletics and just focused on eating big and lifting big. This was effective to a
point, but my training plan was oriented more towards strength rather than hypertrophy,
so although I did get bigger, it wasn’t all quality mass.

*Btw, if you’re goal is to get as strong as possible, check out my strength training
program: BARBARIAN STRENGTH TRAINING at www.GETSTRONGprogram.com

Once I hit my 40’s I realized I had accumulated a lot of extra body fat without really
noticing it. Somehow when I looked in the mirror I didn’t think I was getting soft… I just
saw myself as jacked and huge!

But as a fitness professional helping other people lose fat and gain muscle, I decided I
better look the part. So I ventured on a quest for six pack abs and dedicated myself to
getting lean, which lead to the creation of my book “Get Lean: Permanent Physique
Transformation”. If your goal is to lose fat, I recommend you check it out at
www.GetLeanBook.com:

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

After focusing on losing body fat for over a year, and successfully achieving a single
digit body fat % as well as the coveted "six pack", I decided that I now looked a little too
"skinny" for my liking. Which is why I designed this program you are now reading: to
gain a few pounds of muscle while minimizing fat gain.

Yes I lost the fat, but now I feel the need for MASS!

In preparation for this goal I've added to my knowledge of hypertrophy by doing a

serious amount of research, as well as speaking with other athletes and fitness experts
who are well versed in the science of growing muscle. I used what I've learned to
develop a solid program for putting on size: Basic Anabolic Hypertrophy Training.

Training to be as strong as possible will help you put on muscle, but there are some
differences between training purely for strength as opposed to training specifically for
hypertrophy and aesthetics. So keep in mind that although you will get stronger by
following this program, it is not designed to increase your 1 rep max… it is designed to
pack on muscle mass!

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

It’s also worth mentioning that this is not necessarily a beginner program (although a
beginner could still benefit). I won’t be getting into any detail on exercise technique so
I’m assuming you already have some training experience under your belt (but I will post
demo videos on my blog HERE).This program is better suited to more experienced
lifters because of the higher frequency training involved as well.

Let’s take a look at the fundamentals that form the foundation of this program.

First of all it's helpful to consider that hypertrophy is multi-factorial... here's a link to an
expert guest post on my blog that discusses this. It’s called How to Induce
Hypertrophy: http://top-form-fitness.com/fitness-...y-gain-muscle/

But rather than outline every single factor let's review the main aspects:

1. Mechanical Tension - this addresses progressive overload, resistance used,

exercise selection, etc. Emphasized in mid rep ranges.

2. Muscular Damage - inroad / fatigue, eccentric emphasis, intensity threshold.

Emphasized in low rep ranges.

3. Metabolic Distress - reduced rest intervals, supersets, dropsets, hormonal

affect, etc. Emphasized in higher rep ranges.

So the goal is to accommodate as many of the primary factors for hypertrophy as

possible, without compromising what I consider to be the MAIN factor: progressive
tension overload!

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 BAHT Program Fundamentals:

-Mental Aspect: Visualize muscle growth and use affirmations daily. Maintain intense
focus on creating maximum tension, contracting and growing the target muscle every
rep. Work hard!

-Full Range of Motion: Perform each repetition with a full range of motion (as long as
you can control that range). Ie: when fully extended with bicep curl, try to contract
triceps at end range! This also relates to using exercises that challenge the muscle at
both extremes of its strength curve.

-Exercise Selection: choose primarily compound (multi-joint) movements. As you will

notice, this program leaves plenty of room for you to choose exercise variations, as long
as these primary factors are considered.

-High Frequency: hit each muscle group twice weekly. Research has shown that the
more frequently you smash each muscle, the faster your gains are (to a point). *Don't
believe me? I can share more info on this if you want.

-High Intensity: take each set to performance failure, then on final set do as many reps
as possible followed by a drop set (reduce load 30-40% and continue to fatigue).

-Tempo: fast controlled concentric; slower controlled eccentric (approx 2 seconds).

Maintain constant continuous Time Under Tension during every set. Continuous
tension means you DO NOT rest or pause between reps during a set.

-Antagonist Super-Sets: pair up opposite exercises into push-pull "antagonist"

supersets, with minimal rest in the superset. Ie: chest press superset with row.

-Rest Intervals: 1 to 2 minutes between supersets. Aim for around 90 seconds, even
while increasing load.

-Recovery: Aim for 7 to 9 hours of quality sleep each night. Follow the Nutrition
Guidelines. Try not to stress out over pointless bullshit.

-Duration: Aim to keep your workout less than 1 hour. This will be challenging by the
last couple of weeks of the program.

-Set/Rep Range: 5 to 15 reps per exercise. You will be hitting around 25 to 30 total
reps per exercise every workout, with an inverse set / rep relationship. So total volume
will remain similar, but intensity will increase.

-Warming Up: Remember to perform 1 or 2 lighter warm up sets before starting the
working sets. Your warm ups don’t count towards your total reps/sets. I also
recommend performing a dynamic warm up and some core activation.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

-Periodization: This is a 6 week loading ramp with descending reps and ascending
weight (MUST increase load every single workout)... yep, that's key.

Set – Rep Parameters:

Week One - 2 sets of 15 reps

Week Two - 2 sets of 12 reps

Week Three - 3 sets of 10 reps

Week Four - 3 sets of 8 reps

Week Five - 4 sets of 6 reps

Week Six - 5 sets of 5 reps

Once you’ve completed the entire program, you can go back to the beginning of the
set/rep ramp and start on Week One with a slightly heavier weight than you did the
previous time. I also recommend switching up your main exercises every few
cycles; (ie: switch between dumbbells and barbells; change the angle of the exercise;
alternate between free weights and machines; etc).

Don't go crazy with trying to "shock" your muscles by changing everything all the time,
but sometimes a little variation can stimulate new adaptation.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

OK, so here's the actual program:

BASIC ANABOLIC HYPERTROPHY TRAINING (BAHT)

Day One – Lower Body:

Squat variation

SuperSet with:

Hamstring curls (OR GHR)

Deadlift variation (ya, you're doing deadlifts & squats in the SAME workout... get over it!)

SuperSet with:

Leg extension (OR Single Leg Push ie: lunges, if you don't have a leg extension machine)

Core and / or Calves

(I focus on core myself, as a member of Team No Calves I'm not permitted to train calves, LOL)

*Remember, the exercise variations I’ve shown here are simply examples… you
can choose whatever variation fits within that exercise description.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 BASIC ANABOLIC HYPERTROPHY TRAINING (BAHT)

Day Two- Upper Body:

Vertical Pull (ie: pulldowns / pullups variation)

SuperSet with:

Vertical Push (ie: overhead press variation)

Horizontal Pull (ie: row variation)

SuperSet with:

Horizontal Push (ie: chest press variation)

Isolation Work:

Biceps

SuperSet with:

Triceps

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 BASIC ANABOLIC HYPERTROPHY TRAINING (BAHT)

Day Three- Lower:

Deadlift variation

SuperSet with:

Leg extension (OR Single Leg Push ie: lunges, if you don't have a leg extension machine)

Squat variation

SuperSet with:

Hamstring curls (OR GHR)

Core/Calves

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 BASIC ANABOLIC HYPERTROPHY TRAINING (BAHT)

Day Four - Upper:

Horizontal Pull (ie: row variation)

SuperSet with:

Horizontal Push (ie: chest press variation)

Vertical Pull (ie: pulldowns / pullups variation)

SuperSet with:

Vertical Push (ie: overhead press variation)

Isolation Work:

Rear Flyes

SuperSet with:

Lateral Raises

(NOTE- During my Arm Specialization Program, included below, you will substitute
more bicep/tricep exercises here instead of shoulder isolation for a few weeks)

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

Other Considerations & Resources:

 As you can see, you are performing the same exercises twice per week, but you
switch the order of supersets so that each pair of exercises gets a chance to be
trained first in the workout when you are strongest.

 Although your main goal is to increase weight every week, focus primarily on
increasing the resistance used on the FIRST superset pair in each workout,
while maintaining the weight in the secondary exercises if you are unable to
increase them. Everybody gets their turn at the top each week!

 How do you I how much weight to use? Here are a couple of “Rep Max”
calculators you can use to estimate your 5, 10, and 15 rep max weights:

o http://www.miniwebtool.com/1-rep-max-calculator/

o http://www.ivannikolov.com/calculators/rep-max-calculator/

I’m not sure why there is such a variance between them, but every damn
calculator I’ve used gives me different numbers! So just use it as a guideline to
get started, and you’ll get used to what weights are appropriate.

Just be sure to maintain the prescribed form and tempo for each rep range! In
general I’ve found it best to add about 10 lbs to lower body exercises and 5
lbs to upper body exercises each week.

 I’ll be posting training tutorial videos for each workout in the BAHT program on
my blog for you to check out at:
>> BAHT Training Videos <<

 Why use such high reps on the first week?: although the recognized rep
range for hypertrophy is typically 6 to 12, there are benefits to including higher
rep work on occasion. It is beneficial for glycogen depletion, which can help draw
in more glycogen post workout. It is also great for sarcoplasmic hypertrophy (the
pump), increasing capillary density, nutrient delivery, circulation, and waste
removal.

At the beginning of the program, high reps can improve neural muscular
activation (NMA)… basically you are “greasing the groove” to become more
efficient with your technique. At the end of the program, the use of lighter weights
for one week can assist in recovery, by giving your nervous system a break from
the heavy lifting.

 I know this program may be different from what you are used to, but stick with it
for a full cycle or two... the main reason it might not work is because of your
own "better idea"!

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

Here's a link to one of my other blog posts you might find of interest, where I review
a Hypertrophy Seminar I attended with Big Ben Pakulski:

http://top-form-fitness.com/fitness-blog/top-5-muscle-building-tips/

Nutritional Guidelines:
The training program is the foundation for stimulating muscular growth in your body, but
if you don’t follow a solid nutrition plan you aren’t likely to grow… or you might get
bigger but you’d look like shit because of all the excess fat you’d gain.

The old-school approach of “dirty bulking” to pack on as much mass as possible,

followed by an extreme cutting phase to drop all the extra body fat, may work to some
extent, but it’s certainly not the most efficient way to reach your goal. Of course, if you
are using anabolic steroids and thermogenic drugs, you might have more success with
this than natural athletes do.

But if you follow certain nutrition guidelines, you can start packing on some serious
muscle while minimizing fat gain. I’m not including a specific meal plan in this e-book,
but here are some tips that will help guide you:

 Body-composition: Try to get as lean as possible before starting this program.

If you are over 15% body fat I suggest you first follow a slight caloric deficit and
include a couple of weekly HIIT sessions to try to get down close to 10%.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 I also recommend reducing carbohydrates or carb cycling while you cut. This
will PRIME you for growth by creating a favorable anabolic state which encourages
glycogen storage and nutrient-partitioning, once you start increasing your calories
and carbs back up during this program. Basically deplete first, and then reload.

 Once you commit to growing, follow a modest caloric surplus and monitor your
gains so you can adjust your calories as needed. I typically estimate 15 calories per
pound of body weight to be your daily maintenance calories (dependant on activity).
Then add an extra 300 to 500 calories per day to gain weight, track your progress
each week, and adjust your caloric intake accordingly.

 Aim for 1 to 1.5 grams of protein / lb of body weight daily. The remainder of your
daily calorie allowance will come from carbs (higher on training days) and fats
(higher on rest days). Consume plenty of fibrous green vegetables. Stay well
hydrated, drinking about 1 liter of water for every 50 lbs of your bodyweight daily.

 Supplements: Creatine, Whey Protein, Fish Oil, Vitamin D. Those are my basics…
you can include BCAA’s or whatever else you want.

 To calculate your daily caloric needs, you can use any number of free online
calculators. I like to use www.MyFitnessPal.com to track my daily food intake on a
program like this.

Here are some forms you can print out to take with you to the gym, including a
Program Outline card, and Workout Tracking Forms to record your weights used.

Remember, I’m just providing you with a template to work from … you still need to
choose your exercise variations, write your selections on the Tracking Forms, and GO
HARD!

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 Basic Anabolic Hypertrophy Training (BAHT)
Program Outline

Day 1: Lower Day 2: Upper Day 3: Lower Day 4: Upper

2-5 Deadlift Variation Pull Up / Pulldown Squat Variation Row Variation

sets
X Superset with: Superset with: SuperSet with:
Superset with:
5-15
reps Leg Extension / Overhead Press Dips OR Chest Press
Hamstrings
Ramp
Lunge Variation Variation Variation Variation

2-5 Hamstring Curl Row Variation Leg Ext OR Lunge Pull Up / Pulldown
sets
X SuperSet with: SuperSet with: Superset with:
SuperSet with:
5-15
reps Squat Variation Chest Press Variation Deadlift Variation Overhead Press
Ramp OR Dips Variation

2-5 Core Triceps Core Face pulls / Rear Flyes

sets
X
OR OR
5-15 Calf Exercise SuperSet with: Calf Exercise SuperSet with:
reps
Biceps Lateral Raises

6 week loading ramp (must increase load/tension every workout):

2 sets 2 sets 3 sets 3 sets 4 sets 5 sets

x x x x x x
15 reps 12 reps 10 reps 8 reps 6 reps 5 reps

www.Youtube.com/topformfitness www.Facebook.com/topformfitness

www.Instagram.com/topformfitness www.Top-Form-Fitness.com/fitness-blog

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 Day One: 2 sets x 2 sets x 12 2 sets x 10 3 sets x 4 sets x 5 sets x 5 reps
Lower 15 reps reps reps 8 reps 6 reps
Squat variation:

Hamstrings:

Deadlift:

Leg Ext/Lunge:

Core / Calves:

Day Two: 2 sets x 2 sets x 12 2 sets x 10 3 sets x 4 sets x 5 sets x 5 reps

Upper 15 reps reps reps 8 reps 6 reps
Vertical Pull:

Vertical Push:

Horizontal Pull:

Horizontal Push:

Biceps:

Triceps:

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 Day Three: 2 sets x 2 sets x 12 2 sets x 10 3 sets x 4 sets x 5 sets x 5 reps
Lower 15 reps reps reps 8 reps 6 reps
Deadlift:

Leg Ext/Lunge:

Squat:

Hamstrings:

Core / Calves:

Day Four: 2 sets x 2 sets x 12 2 sets x 10 3 sets x 4 sets x 5 sets x 5 reps

Upper 15 reps reps reps 8 reps 6 reps
Horizontal Pull:

Horizontal Push:

Vertical Pull:

Vertical Push:

*Rear Delts:

*Lateral Raise:

*You can substitute more bicep and tricep exercises here instead of shoulder work, if arm specialization is the goal.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

Now you have a solid plan for putting on a few pounds of muscle. This program works,
as long as you do. Put your ego aside, used strict form, full range of motion, controlled
tempo, increase weight each week, and remember to use drop-sets on the last set to
full failure. Let’s do this… it’s time to “lump up”!

So let’s say you’ve got a year or more of decent mass “gainz” but you still have a
lagging muscle group that you want to target. For the sake of argument, let’s say that
lagging body part is “arms”. What to do?

Well, you’re in luck… because I’ve included a BONUS with this e-book that I’m calling:

Your TICKET
to the

GUNSHOW
Every red-blooded man with hair on his balls wants bigger, more muscular arms. It’s in
our DNA. Women are also attracted to large manly arms, whether they admit it or not.
Their subconscious mind recognizes huge guns as a sign that you’re an Alpha Male and
a good protector / provider. That’s a solid bro-scientific fact.

With that in mind, how can you make those bitches grow? Well, the first step is to focus
on gaining some quality muscle mass over your entire frame, by following the BAHT
program and nutrition plan for several months. I don’t recommend focusing on smaller
muscle group too much until you have a decent base to build from.

Once you’ve gained a few pounds, there are several ways to emphasize arms and
trigger greater growth. Here are a few considerations:

1. Focus on big compound movements for your upper body workout, such as
chin ups and dips, but if you want to specialize in arm development you need to
include more isolation exercises for biceps and triceps as well.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 2. Train arms with higher frequency. Hitting arms two or three times per week will
lead to faster gains. Don’t stress about that overtraining bullshit… you’re only
doing this for a few weeks.

3. When possible, train arms alone; separate from the rest of your upper body
workout. For example, rather than always training arms at the end of your upper
body workout, hit them a few hours later that same day (if 2-a-day workouts are
possible) or the following day. This will allow you to use more weight and attack
your arms while they are fresh.

4. Train arms with less volume (but high intensity)! Small muscles require less
volume, and recover faster (which allows for more frequent sessions). Smaller
muscles have less overall muscle fibre. Therefore it takes LESS overall training
to fatigue these muscles and exhaust glycogen stores. I suggest just choosing
ONE bicep and triceps exercise per workout and hitting a few hard super-sets.
You don’t need 10 different arm exercises in one workout!

5. Train biceps and triceps in their weakest positions, at each extreme range of
motion (ie: when the muscle is fully shortened or lengthened). Arms get a lot of
work in the mid-range where they are strongest. To stimulate new growth,
introduce a new stimulus by targeting different positions in the strength curve.
You’ll see what I mean when you check out the exercise selections below.

6. Thick bar training can increase muscle activation and blow up your forearms.
Try adding Fat Gripz to your arm workouts and see what happens. Go to
www.fatgripz.com to check these things out… they kick ass.

7. Do some research on Occlusion Training. It’s not for everyone, but it may
support hypertrophy without the need to use heavy weights. It works particularly
well for arms.

8. Supra-maximal eccentric training is a great high intensity training technique for

hypertrophy, but I don’t suggest using it too often; it’s very taxing on your
muscles and nervous system. However, used once every few weeks, eccentric
only training will cause more muscular micro-damage leading to greater growth.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

 Basically, you want to use a heavier weight than you can lift with concentric
effort, and just focus on lowering under control eccentrically. For example, you
could do a heavy 1 arm dumbbell curl and lift it up with both hands, lowering for a
3 to 4 second negative rep with one arm (like “spotting” yourself). A couple of
sets of 5 reps like that will do the trick!

If this is you, it might be time to get Tickets to the Gunshow!

In addition to the above training tips, you will still be following the same BAHT program
template and training principles as described in the first part of this e-book. But instead
of doing the shoulder isolation work at the end of Day 4, you’d replace it another bicep /
triceps superset.

Start out hitting arms twice per week like that, at the end of each upper body workout (or
later that same day). After a few weeks, once you get used to the higher frequency
training, progress to adding a 3rd “Arms Only” workout.

Now let’s look at the specific exercises involved in each of those arm training sessions.

Workout 1 - Fully Lengthened Positions:

As mentioned in Tip #5 above, we want to train our

biceps and triceps at both extreme ranges of motion.
One workout will focus on training biceps and triceps
in a fully lengthened (stretch) position, using
exercises such as incline dumbbell curls and
seated overhead tricep extensions.

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

Workout 2 – Fully Shortened Positions:

Then at your next arm workout (performed after the Day 4

workout) you will train biceps and triceps in a fully flexed position.

I like to use a longer rope or cable for the triceps pushdowns so

that I can extend further behind me with each rep to contract the
triceps in the fully shortened position. (Keeping in mind the
triceps also extend at the shoulder as well as at the elbow).

For the bicep exercise I recommend cable curls reaching back

behind your head and really squeezing the biceps (with your
elbows pointing up) to hit that full contraction in the shortened
position. (Remember the bicep also contracts at the shoulder
joint). Here’s an example using a lat pulldown machine:

Workout 3 – Mid Range Positions:

This is an Extra Arms Only Day that you will add in after a few weeks of hitting arms
twice per week. You’ll need to find time to do this workout on its own, in addition to the
regular 4 Day BAHT Split.

Training the extreme opposite ranges with the above exercises can be quite
challenging, so you may need to start off using lighter weight in order to reach those
fully stretched and fully shortened positions.

That’s where this 3rd "arm only day" comes into play. Now you get to
use the good old fashioned, heavy-ass mid-range exercises like
standing bar curls and lying headcavers (or close grip press).

This workout is where I’d also experiment

with using Fat Gripz, occlusion training, and
the occasional supra-max eccentric workout.

----------------------------------

I tried to add one inch to each arm in 3 months using this program…
CLICK HERE to see my progress and find out if I succeeded:

=>My Ticket to the GunShow<=

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

How much MUSCLE can I gain? How long will it take to get SWOLE?

Now you have all the tools you need to add slabs of solid muscle to your body and an
extra inch or more to your arms. But you’re in a hurry to bulk up, right? You need dem
gainz yesterday! Keep in mind that without the use of PED’s the human body can only
gain up to a certain amount of muscle per year.

Most research suggests that without steroids an average guy can expect to gain
between ½ pound to 3 pounds of muscle per month. How fast you can gain it
depends on factors like your dedication to a solid diet and training plan (BAHT has you
covered!), as well as your age, sex, genetics, muscle memory, hormones, sleep,
supplements, and years of training.

For example, a newbie will be able to gain muscle much faster than someone who’s
been training for many years. If you’re a newbie in your late teens, following the BAHT
plan, eating well, using creatine, sleeping 9 hours per night, with decent genetics, you
might be able to put on a pound of muscle per week initially.

“What? Well Hell, that doesn’t sound like a lot… I read in Maximum Pumps magazine
that with their Anabolic Blast supplement and Swollen Beast training plan you can gain
15 pounds in a month!”

Now don’t get your panties all up in a bunch! Remember that I’m talking about how
much solid LEAN MUSCLE you can gain, not just how much overall “weight” you can
put on. Most people gain a considerable amount of body fat, glycogen stores, and
water retention during a bulk, along with the muscle mass they put on. But especially if
you start your hypertrophy program with a low body fat % as I suggested, you’re not
likely to notice the increase in body fat as much… in fact, as you put on muscle that
extra fat and water will just make you look more jacked (at least with your shirt on).

This is partly why so many guys over-estimate how much muscle weight they actually
gained. Let’s say in the best-case scenario (drug-free) you gain an average of 3 pounds
of muscle per month, along with another pound or so of water, glycogen, and fat…
that’s about 4 pounds gained in a month.

The good news is that could amount up to 36 lbs of muscle in a year, which is HUGE
gains! Of course, like I said, the longer you’ve been training the less muscle you will
put on. This chart is a good indicator of that:

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014

Note that this is referring to “proper training and nutrition”. If you’ve been dicking around
in the gym and eating like a girl for 2 years, then that doesn’t count. You’re in luck… you
could still get “first year gains” by starting BAHT now!

Now go get SWOLE!

Josh Hewett

To watch my videos for the BAHT workouts, go HERE: BAHT Training Videos

Watch my videos for the GUNSHOW workouts HERE: Pursuit of the GunShow

Download my other FREE strength training resources HERE: www.TeamBarbarian.com

Get my FREE Fat Loss program HERE: www.StrongerAndLeaner.com

For personalized Online Coaching check out my: Online Coaching Program

Let’s connect on social media:

LIKE me on FACEBOOK

SUBSCRIBE to my YOUTUBE

FOLLOW me on INSTAGRAM

Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014