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com)
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1 The Chest Blast Experiment

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2 The Chest Blast Experiment

Disclaimer

This book is not intended for the treatment or prevention of disease, nor as a substitute for
medical treatment, nor as an alternative to medical advice. It is presented for information
purposes only. Recommendations outlined herein should not be adopted without a full
review of the evidence provided and consultation with a physician. Use of the guidelines
herein is at the sole choice and risk of the reader. The author and publisher shall remain free
of any fault, liability or responsibility for any loss or harm, whether real or perceived,
resulting from the use of information in this book.

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3 The Chest Blast Experiment

CONGRATULATIONS!

Thank you for purchasing the Chest Blast! You've just made a huge investment in your gains!

The volunteers I recruited in November of 2014 to test this new protocol achieved gains ranging
from 0.5 inches at the least, to a whopping 3 inches in just 7 days (see here). That is phenomenal!

You should be excited! You're about to make the type of gains you've previosuly only dreamed of.

But...you'll have to work for it!!

This is intense! In fact, it's what I call "hyper-intense".

Not only that, but there are techniques here that you will never have used before!

And you're going to have to work like you've never worked before!

But as I'm sure you'll agree...it's worth it!

Your chest is a stand-out body part! Full, muscular, defined pecs are just incredibly impressive!

Now you can have them.

I don't like to "pad out" my books with a lot of fluff, so let's just get straight to it...

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4 The Chest Blast Experiment

WHAT TO DO BEFORE STARTING

FIRST: Take measurements now - "cold" measurements i.e. a long time after your last workout. First
thing in the morning might be best.

Have the measuring tape go around your nipples so you know you are measuring at the same spot
each time. Write down your chest size.

WHEN TO DO THIS

You will do this 2 or 3 times a week depending on soreness.

Your first workout will probably be on a Monday. If you are experiencing a lot of soreness from it,
wait until Thursday or Friday to do it again. And let that be it – that's all you need.

If you are not sore and are fully recovered, you can do this Monday, Wednesday or Thursday, and
then again on Friday or Saturday.

The idea is then to take your measurements every day.

What I predict will happen (just like the Arms Blast Experiment) is that you will start measuring real,
permanent growth a day or 2 after your last workout. Then this will peak anywhere from the 4th day
after your last session, to the 7th day.

So if your last Chest Blast workout was on a Saturday, you will measure your chest every day after
this. Many people will reach their full growth around 1-4 days later, but keep measuring up until the
following Saturday (some people grow slower).

Of course, during this second week, you'll be back to regular THT training as normal. Now a note on
how to incorporate this into your normal THT week.

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5 The Chest Blast Experiment

HOW TO FIT IT INTO THT TRAINING

This is now your chest work for next week. Any chest work as part of your normal training is
removed from your routine.

If you are doing the THT 3-day routine, it might be best to do this on rest days, Tuesday, Thursday,
and then on Saturday or Sunday (or just 2 of those days if you are experiencing too much soreness).

If you are doing the THT 5-day plan, Friday is normally chest and abs day, which you will replace with
this workout. So you might want to do Monday, Wednesday, and Friday. Yes, you'll be in the gym
longer on Monday and Friday. Suck it up! Or go twice. Once later in the day for your Chest Blast.

The important thing is – JUST GET IT DONE! 2 or 3 days during next week. So long as they are not
consecutive days.

IMPORTANT! Don't even think about doing this on back-to-back days as you won't be recovered and
you'll actually stop any growth from occuring.

NOTE 1: Try to keep constant tension on the pecs on all movements. Don't throw the weights
around, use momentum, or pause during the set. Keep 100% tension on the chest for the whole
duration of the set. This increases muscle fiber recruitment and metabolic stress, which will produce
more growth stimulation.

NOTE 2: You may notice that there is no direct incline work in this workout. Make no mistake, those
upper fibers will be recruited. All fibers will be recruited. Direct Incline work in this workout would
be unnessecary and end up recruiting the front deltoids too much. We're simply going for raw chest
size here.

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6 The Chest Blast Experiment

THE WORKOUT

FIRST: WARM-UP as normal. Simply warm up your chest as you would before any THT workout. Like
so:

• (OPTIONAL) 2-3 minutes light-moderate aerobic activity e.g. cross trainer. This is your ‘pulse
raiser’. I personally don’t bother with this component, but such a low intensity activity won’t
do you any harm either.

• 10 reps at 50% of your first working set weight.

• Rest a minute.

• 1 or 2 reps at 90% of your first working set.

• Rest a minute.

• Now start the Chest Blast.

STEP 1 (OPTIONAL) – If possible and you have a spotter, we're going to start with heavy negatives.

We will work your pecs to a whole new level of intensity (as measured by % of 1 rep max). Beyond
anything that they have ever experienced before.

(My free calculator will help you work out your 1 rep max if you don't know it
http://www.freebodybuildingworkoutprogram.com/thtrepcalc/ )

Use a weight that is 120% of your 1 rep max. So if you normally could bench 100kg for 1 rep, put
120kg on the bar. (Also, for this 1 exercise, you CAN use a smith machine for the safety aspect alone,
but still have a spotter.)

You can lower more weight than you can lift, so the idea is to lower this heavier-than-ever weight
from the top all the way down to your chest (or pin).

Lower SLOWLY, all the way down, UNDER FULL MUSCULAR CONTROL. It may take 5 or more seconds
to lower.

Do this 4 times in a row if possible with little to no rest. If you felt your form going during the first
rep, reduce the weight and go again.

Take 3 minutes rest before moving to step 2.

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7 The Chest Blast Experiment

Ok, now for step 2- DROP SET DECLINE DUMBBELL BENCH PRESSES

Recent scientific findings have found that it is actually a DECLINE DUMBBELL Bench Press that
recruits the most chest muscle fibers. Here is my article on it with the proof:
http://www.musclehack.com/the-top-12-best-exercises-to-build-muscle/

We are going to do 4 x DROP-SETS of dumbbell decline bench presses. By drop-set I mean you go to
positive failure with the first weight, grab a lighter one with as little rest as possible, and go again.
Do this 4 times in a row i.e. use 4 consecutive lighter weights.

On the first set, I want you to select a weight that will cause failure around 20 reps (yes 20 reps).
Again, my calculator will help you decide on what kind of load to use here:
http://www.freebodybuildingworkoutprogram.com/thtrepcalc/

Then grab a lighter dumbbell and go again to failure.

Then grab a lighter dumbbell and go again to failure.
Then grab a lighter dumbbell and go again to failure – done!

EXAMPLE: If you were using 50lb dumbbells for those first 20 reps, grab a 40 for your second, 30 for
your third, and 20 for the last. On these last 3 sets, you can count the reps if you choose, but the
important thing IS JUST TO GO TO POSITIVE FAILURE.

Take a 4-5 minute break (yes that long – you need it).

STEP 3 – PARTIAL DUMBBELL CHEST FLYS

Ok, by now your pecs are going to be big and burning! And we're just getting started.

Next we are going to do PARTIAL dumbbell chest flys. This is a fly for anyone who doesn't know:
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

But we will be doing PARTIALS, which I believe are FAR more beneficial. Here is a video of me
performing this partial movement.

Lying on a flat bench, have a slight bend at the elbows and bring the weight RIGHT DOWN AS FAR AS
POSSIBLE, so there is a massive stretch across the pecs.

I can't stress this enough – ALL THE WAY DOWN AS FAR AS POSSIBLE so there is a massive stretch
across the pecs.

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8 The Chest Blast Experiment

Now start the movement as if you were going to do a normal fly, but only go up a few inches before
coming back down. This is a short range of motion, and with good reason.

When you do a full fly, the tension simply comes off the pecs even before the half way mark. This is
ineffective and an example of when a full range of motion is NOT desireable at all.

Again, we'll shoot for fairly high reps. A weight that causes failure around 20 reps is great here. We
are NOT drop-setting this time. So take 2 minutes rest between sets.

3 total sets here is good. And yes, you'll be in pain!!

SET 1: Partial Dumbbell Chest Flys, followed by 2 minutes rest.

SET 2: Partial Dumbbell Chest Flys, followed by 2 minutes rest.
SET 3: Partial Dumbbell Chest Flys. Done!

Then take 4-5 minutes rest.

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9 The Chest Blast Experiment

STEP 4 – FLAT DUMBBELL BENCH PRESSES

Next up, nothing too unusual. Time for 3 sets of flat dumbbell bench presses. Normal THT-style sets
i.e. A weight that causes failure between 8 and 12 reps and a rest of 2 minutes between sets.

SET 1: Flat Dumbbell Bench Press, followed by 2 minutes rest.

SET 2: Flat Dumbbell Bench Press, followed by 2 minutes rest.
SET 3: Flat Dumbbell Bench Press. Done!

The most important thing to remember with these is to really lower those dumbbells all the way to
the bottom as far as they'll go before pushing up. It is this extra range of motion that makes
dumbbell chest work superior to barbell chest work – so take advantage of it!

Take 3 minutes rest before proceeding.

STEP 5 - DROP SET DECLINE DUMBBELL BENCH PRESSES

Now, fairly simple, we're goint to repeat step 2. 4 drop-sets with those maximum muscle fiber
recruiting decline dumbbell bench presses.

You will clearly not have the strength that you did at the beginning. So your first set may have to be
on the order of around 2/3rds (66%) of what you used last time around.

1. So again, on the first set I want you to select a weight that will cause failure around 20 reps.
2. Then grab a lighter dumbbell and go again to failure.
3. Then grab a lighter dumbbell and go again to failure.
4. Then grab a lighter dumbbell and go again to failure – done!

The weights are going to get pretty light here. Don't worry about it at all! You'll probably be using
lighter dumbbells than you've ever used, especially for those last couple sets. It doesn't matter!

In fact, the fact that you can only use very light weights is an indication of the severe inroads you are
making into your strength. This is actually a great indicator that you are stimulating change in the
muscle. Forget about the numbers you are using and just do it.

Now take 4-5 minutes rest.

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10 The Chest Blast Experiment

STEP 6 - PARTIAL DUMBBELL CHEST FLYS

Now, again 3 sets of partial flys, just like above. This move really helps build that thickness at the
side of our pecs. I have a lot of thickness at the sides of my pecs and I owe a lot of that to this
movement over the years.

Lying on a flat bench. Have a slight bend at the elbows and bring the weight RIGHT DOWN AS FAR AS
POSSIBLE, so there is a massive stretch across the pecs.

I can't stress this enough – ALL THE WAY DOWN AS FAR AS POSSIBLE so there is a massive stretch
across the pecs.

Now start the exercise as if you were going to do a normal fly, but only go up a few inches before
coming back down. This is a short range of motion, and with good reason as discussed in step 3.

We'll shoot for fairly high reps. A weight that causes failure around 20 reps is great here. We are not
drop-setting, so take 2 minutes rest between sets.

3 total sets here is good. Feel the burn!

SET 1: Partial Dumbbell Chest Flys, followed by 2 minutes rest.

SET 2: Partial Dumbbell Chest Flys, followed by 2 minutes rest.
SET 3: Partial Dumbbell Chest Flys. Done!

Take 4-5 minutes rest before the next step.

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11 The Chest Blast Experiment

STEP 7 - THE "PULSING" BARBELL BENCH PRESS

Don't worry, we're almost done. Now we're going to do something you've never done before.

After all the work we've done so far, if I asked you to do regular barbell bench presses, the load used
would probably be extremely light. However, with a technique I created called "pulsing" you'll be
benching more than you normally could at this stage of the workout.

It's difficult to try an give you a weight to use here. Try going for about 75% of what you would
normally do on your first set of bench press on chest day.

Now, you MUST do this at a rack or a smith machine, because you will have NO strength left to push
the bar back up at the end. It must fall on safety pins close to your chest.

Unrack the bar and lower to about 1-2 inches above your chest. Now, in this position, simply "pulse"
up and down to about 5-6 inches above your chest - slowly under full control. Don't go any lower or
any higher with the bar.

Again that range for "pulsing" is from 1-2 inches above the chest at the lowest, and 5-6 inches above
the chest at the highest. Don't overthink it too much. Just do it. Just pulse in this range of motion -
you'll feel insane stimulation.

You'll be recuiting as close to 100% of the fibers as possible, but also using a heavier weight than
you could normally after so much fatigue.

NEVER stop pulsing. This is important. The bar can't stop at any point as you'll lose some tension and
therefore lose some muscle fiber recruitment. This is a smooth-but-contstant-pulsing up and down.

Keep going until you reach a point where you can't pulse any more. (If you can pulse for more than
about 40 seconds, increase the weight).

Then lower the bar slowly on to the safety pins.

Now simply take 2 minutes to rest and go again.

Do the exact same thing 4 times with a 2 minutes rest in between. You might need to reduce the
weight each time, or you may not. It's not that big of a deal. Me, I strip 10% off the bar each time.
I'm not counting seconds or pulses in my head. Just go to failure and lower it slowly on to the safety
pins.

That was fun wasn't it? Ouch! Take 4-5 minutes rest.

Now, on to the last phase...

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12 The Chest Blast Experiment

STEP 8 – EXTREME STRETCH OVERLOAD

Now it's time for our last movement - some stretch overload (fascia).

This is an extreme stretch for muscle damage purposes, which in turns stimualtes the build up of
more muscle mass.

Look at the pic and attempt to hold the dumbbells in that deep deep position for a minute. If you
can't, that's ok. Just do it for as long as you can.

IMPORTANT: Lower your arms as deeply as possible. This is what is going to cause this stretch. Do
not attempt to push against the weight – simply let it "hang" in this deep position.

And be prepared – it hurts. Just breathe and stay calm while it hurts.

It's impossible for me to give you an exact weight here. Try whatever weight you used for your
second round of decline dumbbell bench presses.

Take 3 minutes, and do it 1 more time. Take 3 more minutes and perform one last extreme stretch.
That's 3 sets of extreme stretch overload.

I know you're in pain! You can thank me later when your chest is measurably bigger ;)

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13 The Chest Blast Experiment

SUMMARIZING THE ENTIRE WORKOUT

STEP 1 (OPTIONAL) – 4 x Heavy Negatives (only if you have a spotter)

4 in a row followed by 3 minutes rest.

STEP 2- DROP-SET DECLINE DUMBBELL BENCH PRESSES

4 drop-sets (no rest) with a lighter weight each time. Shoot for a weight that allows ~20 reps each
set, but don't get too caught up in the numbers. Then take 4-5 minutes rest.

STEP 3 - PARTIAL DUMBBELL CHEST FLYS

Remember that partial, constant-tension range of motion. 3 sets. About 20 reps per set to failure. 2
minutes rest between sets. Then take 4-5 minutes rest.

STEP 4 – FLAT DUMBBELL BENCH PRESSES

3 sets. A weight that causes failure between 8 and 12 reps and a rest of 2 minutes between sets.
Take 3 minutes rest.

STEP 5 - DROP-SET DECLINE DUMBBELL BENCH PRESSES

A repeat of step 2. 4 drop-sets (no rest) with a lighter weight each time. Shoot for a weight that
allows ~20 reps each set, but don't get too caught up in the numbers. Take 4-5 minutes rest.

STEP 6 - PARTIAL DUMBBELL CHEST FLYS

A repeat of step 3. 3 sets. About 20 reps per set to failure. 2 minutes rest between sets. Then take 4-
5 minutes rest.

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14 The Chest Blast Experiment

STEP 7 - THE "PULSING" BARBELL BENCH PRESS

A simple "pulsing" of the bar from about 1-6 inches above the chest. A weight that allows you to
pulse for 20-40 seconds is good. Do this 4 times with 2 minutes rest between. You may have to
reduce the load each time. Take 4-5 minutes rest before step 8.

STEP 8 – EXTREME STRETCH OVERLOAD

A deep stretch of the pecs. Attempt to hold the dumbbells for up to 60 seconds. 3 times with 3
minutes rest between (you'll need those 3 minutes rest).

For those of you more visually minded, you might prefer referring to the table I've created on the
next page for easy reference...

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15 The Chest Blast Experiment

CHEST BLAST WORKOUT

SET EXERCISE

STEP 1 REST AFTER SET REP RANGE Weight Reps

1 Heavy Negative (120%) None 1 rep
2 Heavy Negative (120%) None 1 rep
3 Heavy Negative (120%) None 1 rep
4 Heavy Negative (120%) 3 minutes 1 rep

STEP 2 REST AFTER SET REP RANGE

1 Drop-set Dec DB Bench Press None About 20 reps to failure
2 Drop-set Dec DB Bench Press None About 20 reps to failure
3 Drop-set Dec DB Bench Press None About 20 reps to failure
4 Drop-set Dec DB Bench Press 4-5 minutes About 20 reps to failure

STEP 3 REST AFTER SET REP RANGE

1 Partial Dumbbell Chest Flys 2 minutes About 20 reps to failure
2 Partial Dumbbell Chest Flys 2 minutes About 20 reps to failure
3 Partial Dumbbell Chest Flys 4-5 minutes About 20 reps to failure

STEP 4 REST AFTER SET

1 Flat Dumbbell Bench Presses 2 minutes 8 – 12 reps to failure
2 Flat Dumbbell Bench Presses 2 minutes 8 – 12 reps to failure
3 Flat Dumbbell Bench Presses 3 minutes 8 – 12 reps to failure

STEP 5 REST AFTER SET REP RANGE

1 Drop-set Dec DB Bench Press None About 20 reps to failure
2 Drop-set Dec DB Bench Press None About 20 reps to failure
3 Drop-set Dec DB Bench Press None About 20 reps to failure
4 Drop-set Dec DB Bench Press 4-5 minutes About 20 reps to failure

STEP 6 REST AFTER SET REP RANGE

1 Partial Dumbbell Chest Flys 2 minutes About 20 reps to failure
2 Partial Dumbbell Chest Flys 2 minutes About 20 reps to failure
3 Partial Dumbbell Chest Flys 4-5 minutes About 20 reps to failure

STEP 7 REST AFTER SET REP RANGE

1 “Pulsing” Barbell Bench Press 2 minutes Time Under Load 20 to 40 seconds
2 “Pulsing” Barbell Bench Press 2 minutes Time Under Load 20 to 40 seconds
3 “Pulsing” Barbell Bench Press 2 minutes Time Under Load 20 to 40 seconds
4 “Pulsing” Barbell Bench Press 4-5 minutes Time Under Load 20 to 40 seconds

STEP 8 REST AFTER SET REP RANGE

1 Extreme Stretch Overload 3 minutes Time Under Load up to 60 seconds
2 Extreme Stretch Overload 3 minutes Time Under Load up to 60 seconds
3 Extreme Stretch Overload Done! Time Under Load up to 60 seconds

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16 The Chest Blast Experiment

TOTAL SIX PACK ABS

Total Six Pack Abs is the best fat loss and six-pack abs product on the
market. I say that without any hesitation.

TSPA produces better fat loss than anything else. It consists of:

(1) The best fat-blasting diet (scientifically proven to be the most

effective around)
(2) A (slightly) modified THT training cycle – yes you train your
WHOLE body as normal
(3) The most effective form of cardio for fast fat loss (cardio is
optional on TSPA)

Science has repeatedly proven the combination of the type of diet

and training used in TSPA as THE SINGLE BEST way to lose fat and
improve body composition.

NOTE: you will cycle carb intake up and down on TSPA. It is not a
permanent low-carb diet

TSPA has its own diet and meal plans (and you can use the free
meal plans book above to help as well).

I have so much confidence in this product that TSPA comes with a 100% no-quibble money-back
guarantee.

Let me show just some examples of REAL success stories who have reported back to me after they tried
the system.

Let me stress once again that all MuscleHack and Total Six Pack Abs testimonials are 100% genuine.
People, of their own accord, send me their pics and a message of thanks after they’ve used the TSPA
system.

[Chris is a wrestler and wrestles under the name 'The Cougar Kid']

"Using Total Six Pack Abs it took around 43 days. I have two sets of calipers,
the metallic ones have me at 9% and the slim line ones that pinch me harder
are saying 7%, so I guess I’m around 8%."

This is Chris' Facebook page.

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17 The Chest Blast Experiment

"Mark, I wish I had known about your program a

couple of years ago. I'm 44 and for the first time in
my life I have myself down to 9% bodyfat with abs to
show. I bought Total Six Pack Abs and did the
program for exactly 6 weeks. The more I followed
your guidelines the faster I started to cut. I always
have a ton of energy, my vascularity has gone crazy
and I feel great all the time. I can't thank you
enough.”
This is Al Siebert's Facebook page.

“It was the precision with which your

TSPA program outlined everything that
enabled me to finally get down to 9.8%
bodyfat at 176 lbs and a 32 inch waist.
I'm around 11% bodyfat in the after
photo. I don't have one when I was 9.8%.
Either way I'm sure you will agree that
my results are impressive. People who
haven't seen me for a while are totally
blown away and even my close friends
and family had trouble believing that such a simple no nonsense approach works. Mark thank you
very much, I'm grateful.”
Darshan Weerasinghe. Colombo, Sri Lanka Note: Darshan has been kind enough to leave his email address
in case anyone wants to contact him for verification of these claims. [email protected]

After finding Total Six Pack Abs, 46 yr old Lisa took 1st place in
the Natural Pennsylvania NPC Pittsburgh show, and placed 3rd
at the Elite Physique NPC Pittsburgh show!

“Hi, Mark! I won 1st! I cannot tell you how many people I refer to
your site! Some don’t believe that’s all I used this last year to get
where I am, but I tell them, yes it is! I’m an ex-runner – cardio
queen. I’m 46 years old and never felt better or stronger or tighter.
Thank you, Mark, for your website and great information!”

Lisa Hauliska

SEE ALL THE TOTAL SIX PACK SUCCESS STORIES HERE

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18 The Chest Blast Experiment

The Arms Blast Experiment Revealed

In November 2009 I recruited some volunteers via MuscleHack to test a new bodybuilding protocol I
had developed. The goal of which was to try and increase the size of the subject‘s arms by half an inch
in 1 week! (Get Your Copy Here)

As you will see, some people reached this target, some did even better! I'll start with the most recent
feedback I received from 20 yr old Matthew McCray from Atlanta, Georgia (USA).

Matthew is a hardgainer who GAINED 1.5 INCHES (from 12“ to 13.5“ in 7 days) his full story here

I was pretty skeptical about the whole 1 inch in a week. I was (and still
am) pretty skinny but these were great results! Definitely more than I
expected and should give hope to us skinny guys out there!

Writing this two weeks after the workout my right arm is 13.65in and
my left is 13in, so these are definitely permanent gains (not just a
pump) and ALL muscle as my arms have never been this hard in my
life.

Greg Magisana, Kingaroy, Queensland, Australia. GAINED 2CMs or

0.8 INCHES!

“Hello Mark. I have finished the Blast Arms Routine and I am happy to say that it has worked. My
measurements were as follows…

Before they were 34cm relaxed and 36cm flexed. It didn’t change at all until the 4th day afterwards when they
seem to have grown overnight. Now the final measurement is 35cm relaxed and a huge difference flexed
come to 38cm . I can see the difference in the size and my muscle seems to be more solid/harder when
flexed. Thanks again.”

Craig. Sydney, Australia. GAINED 1.5CMs which is OVER 1/2 an INCH

“Hey Mark. Left arm began at 29cm and finished up at 30.3cm. Right arm began at 30cm and grew to 31.5cm
– also taken on Monday. [ed. this was 6 days after the workout]

I found the cadence a really good way to train to failure – I was so concentrated on counting those intervals
that it meant I trained to true failure because I didn’t know what rep I was on.
The static failure was REAL tough to give 100% but I definitely found it gave me a deep burn in the bicep for at
least 10 minutes after I had completed the set (something not usually experienced for me). Thank you so
much for the opportunity”.

CLICK HERE TO GET YOUR COPY OF THE ‘ARMS BLAST EXPERIMENT’ NOW!

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