How to Gain 34 Pounds of Muscle in 28 Days (No Steroids) – How to Build Muscle FAST with Tim Ferriss

Tim Ferriss managed to gain 34 pounds of solid muscle in just 28 days without any use of steroids. If you’re sceptical about this, let me tell you about Casey Viator. This absolute animal gained over 63 pounds in 28 days also supposedly done without any use of steroids. and this is what inspired Tim to put the experiment to the test.

However Casey dieted down for about two months and lost about 20 pounds before the experiment, which made it easier for him to gain some of the mass back. The experiment was never published nor repeated which has created some controversy. Having that in mind, the weight before and after the experiment were correct and gaining 63 pounds is fucking mindblowing. However I choose to focus on Tim’s approach as his results were achieved under supervision and with definite proof that he didn’t use steroids.

Tim has used this approach on at least 4 occasions, and each time he’s gained at least 20 pounds of fat-free mass within four weeks. Two of which took place under examination at Princeton University. And by the way, this was done with a total gym time of 4 hours. That’s 30 minutes, two times per week. I will go through the details he used to achieve these results.


A lot of different supplements were used in order to achieve this massive gain in muscle mass, however no prohibited substances such as steroids were used.

Every day for the entire 28 day period, he took 3.5g of creatine monohydrate upon waking and before bed.

Every morning he took 2 scoops of NO-Xplode along with 500g of slo-niacin which helps support healthy good cholesterol

For each and every meal he consumed 200 mcg of ChromeMate. It is supposed to help you maintain healthy cholesterol, blood glucose and weight. He also took alpha-lipoic acid. Which is an antioxidant made by the body. It is found in every cell, where it helps turn glucose into energy.

He took 2 capsules of BodyQuick 30 minutes before each workout, and 30g of micellar casein post workout.

Prior to bed he consumed 23mg of policosanol, which  is a chemical obtained from sugarcane among other sources. Studies also shows that it helps decrease cholesterol production in the liver and to increase the breakdown of LDL cholesterol.


When it comes to food and protein intake, there seems to be a belief that the human body can’t absorb more than 30g of protein per meal. That we should spread our protein intake over several meals for the best effect, however there is no scientific research to back this up. Eating a full days intake of protein all at once can actually lead to better protein retention. What I want to emphasize is that the daily total protein intake is more important than per-meal intake. And just to be clear you need to consume a shit ton of protein of you want to gain 34 pounds in 28 days. Tim Ferriss recommends between 1.25 – 2.5g of protein per pound of current lean body weight. Subtract the body fat before. If you have 100 pounds of lean mass, you should consume 125-250 grams of protein every day depending on your maintenance level.

Tim eats four meals per day. A breakfast consisting of a shake. He use 3 cups of organic milk, 30g of whey protein isolate, one banana, 3 tbsp of almond butter and some ice cubes.

He then eats lunch and two dinners. His favorite meal for mass is macaroni, water-packed canned tuna and fat-free turkey or bean chili. He uses a little whole milk for the macaroni and prepares this whole meal in bulk. Sometimes he eats this 2-3 times per day.

Another thing he used to do was to put an alarm that would wake him up 4 hours into his sleep, have five hard boiled eggs and then go back to sleep. Tim really didn’t give a fuck about convenience, he just wanted to get absolutely massive.

Before going into the details on the training regimen, there are some rules to lift by. If you complete the minimal target of reps for all exercises, increase the weight with at least 10 pounds for the next workout. Let your muscles know that you require more of them.

Don’t drop the weights when you think you’ve reached failure. When you can no longer push the weights, hold it still for 5 seconds. Only after that should you slowly lower the weight. Remember that the last repetition, the point of failure, is the rep that matters. The rest is just a warm-up. Don’t pause at the top or bottom of any movement.


There were four basic principles that he used. The first one is to perform one-set-to-failure for each exercise. This has to be done with at least 80-120 sec of total time under tension. Lower the weights and do reps for about two minutes until you can’t move the weight anymore.

The second principle is the 5/5 cadence. Perform every repetition with 10 seconds of total time under tension. That’s 5 seconds down and 5 seconds up to eliminate momentum and ensure that your under constant load. Time yourself while doing this because those 10 seconds per repetition will feel like the longest 10 seconds of your life.

The third principle is to not do more than 10 exercises per workout. To trigger most growth, focus on multi-joint exercises. This will ensure a heightened hormonal response. Tim Ferriss recommends training the whole body within these 30 minutes. supersetting pullover with Yates bent rows. Shoulder width leg press. Supersetting pec-deck and weighted dips. Leg curl. Reverse thick-bar curl. Seated calf raises. Manual neck resistance. And machine crunches. Take 3 minutes of rest in between exercises, no less no more. All the variables should remain the same except for the weights, which should increase as you will grow stronger.

The fourth and last principle is recovery time. Increase recovery time along with gaining size. The bigger and stronger you get, the less often you will go to the gym. Tim only went to the gym 2 times a week for 30 minutes each session. That’s a total of 4 hours spent in the gym for the whole month.

Let’s go through the numbers before and after those 28 days.

Weight. before: 146 pounds – after: 177 pounds.

Body fat percentage.  before: 16.72 % – After: 12.23 %

Total muscle gained: 34 lbs.

Total fat loss: 3 lbs.


His suit size went from 40 short to 44 regular.

His neck from 15.8 to 18 inches.

Chest from 37.5 to 43.

Shoulders from 43 to 52.

Thighs from 21.5 to 25.5

Calves from 13.5 to 14.9

Biceps from 12 to 14.6.

Forearm from 10.8 to 12.

Waist from 29.5 33.1

Hips from 34 to 38. (Image with all these so they can compare numbers)

That’s some decent numbers if you ask me. If you want to read more about this, get Tim Ferriss book the 4 hour body which is where I got all this information from. If you try this out, make sure to comment your results below.

The 4-hour body on Amazon.


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