Panamanian

Hypertrophy
Experiment
How I Gained 10 Pounds of New Muscle
In Only Eight Weeks
Mike Rodgers

© 2009 Panamanian Hypertrophy Experiment, Page 1

 Table of Contents
Introduction! 6
IS THIS NECESSARY?! 6

WHY DO YOU SAY "NEW" MUSCLE?! 7

WHERE ARE ALL THE SCIENTIFIC SOURCES IN YOUR

MANUAL?! 8

WHAT YOU'LL FIND IN THIS MANUAL! 9

ENJOY! 9

The Work Outs! 10

INTRODUCTION! 10

HOW MUSCLES GROW! 10

HOW TO ABSOLUTELY EXHAUST A MUSCLE! 11

THE PLAN I FOLLOWED! 13

WEEKS 1-8:! 13

HOW THE WORKOUTS WORK! 14

DO I NEED TO FOLLOW YOUR EXACT EXERCISE SELECTION?

! 15

I DON'T KNOW HOW TO PERFORM SOME OF THE EXERCISES

YOU LISTED!! 15

Diet! 16
INTRODUCTION! 16

HOW TO EAT! 16

© 2009 Panamanian Hypertrophy Experiment, Page 2

 SUPPLEMENTS! 17

WHAT FOODS TO EAT! 18

HOW MUCH TO EAT! 19

ONE CARB MEAL EVERY FOUR OR FIVE DAYS! 23

NOTES! 23

Rest! 26
HOW MUCH SLEEP DO I NEED?! 26

BUT THAT'S NOT ALL! 27

THE MOST IMPORTANT PART OF ALL...! 27

Mentally Preparing Yourself! 28

AN EXPERIMENT FOR YOU! 28

PICTURE YOURSELF LIFTING THE WEIGHTS! 29

WHAT THIS DOES! 29

Cardio and Keeping Fat Gain To A Minimum! 31

WALK TO LOSE WEIGHT! 31

HOW TO WALK TO LOSE WEIGHT! 32

YOU'LL FEEL THE DIFFERENCE! 33

Warm-ups! 34
Miscellaneous Ideas! 35
WORKOUT PARTNER! 35

DON'T FORGET TO REST AFTERWARD! 35

© 2009 Panamanian Hypertrophy Experiment, Page 3

What To Do Afterward! 37
Your Diet After The 8 Weeks! 40
AFTER THE 8 WEEKS! 41

AND THEN MAINTAIN YOUR DIET! 43

Exercise After The 8 Weeks! 44

CARDIO! 45

Overview of the Plan! 46

Conclusion! 47
Exercise Glossary! 48
BACK WIDTH! 48

BACK THICKNESS! 48

BICEPS! 48

CALVES! 48

CHEST! 49

FOREARMS! 49

HAMSTRINGS! 49

SHOULDERS! 49

TRICEPS! 49

QUADS! 49

Contact! 50

© 2009 Panamanian Hypertrophy Experiment, Page 4

 Introduction
In August of 2008, I decided I needed some change in my life.

I quit my job, sold my stuff, and left to travel the world and
accomplish big, focused goals in my life.

The first stop in my travels was Panama. My goal: work my ass off
and pile more muscle on my body than I had ever done before. This
way, I could travel for months afterward without having to worry
about bodybuilding goals.

I knew it could be done. I had spent months before my trip

researching the best methods to build muscle quickly and efficiently.

And after eight weeks, I can proudly say I accomplished my goal.

IS THIS NECESSARY?

My philosophy on bodybuilding has changed drastically because of

my experiments in Panama.

I firmly believe that, for the majority of people, two focused, all-out
eight week sessions of bodybuilding is all we need each year.

The famous Steve Reeves -- who had one of the most proportioned,
impressive physiques of all time -- remarked that, during his career
as a muscled Hollywood actor, he would only work out heavily roughly
three months out of the year. The rest of the year, he simply did light

© 2009 Panamanian Hypertrophy Experiment, Page 6

work to maintain his frame. He was also a big fan of what he called
"power walking" to stay in shape.

When you truly put your mind to it, it's amazing what you can
accomplish with your physique in only eight weeks. I was able to put a
little more than 10 pounds of new muscle on my frame, and have had
no trouble maintaining it in the months after.

WHY DO YOU SAY "NEW" MUSCLE?

There are a lot of books and guides out on the market that advertise
putting on 20 or 30 or more pounds of muscle in only eight weeks.

What these marketers don't tell you is that these gains -- if at all true
-- are from something called "muscle memory."

Muscle memory, simply put, is the term used for muscle that you
once had, that your body doesn't struggle to put back on after a long
period of inactivity.

I'm sure you've heard about bodybuilders that didn't work out for
years, lost their muscle, and suddenly had a huge comeback in just a
short period of time (think Arnold in the late Terminator movies).
They were able to put all this muscle back on because of muscle
memory.

In fact, some of the most "shocking" posts on online Bodybuilding

Forums are the ones by guys who say they didn't work out for a long
time, got out of shape, and suddenly piled 20 pounds of muscle back
on in a month. Again: muscle memory in action.

© 2009 Panamanian Hypertrophy Experiment, Page 7

That's not to say that lots of hard work and dedication isn't involved
in putting that muscle back on. But, these guys are simply getting
back into shape, and aren't building new muscle. The latter is much,
much harder, as you may already know.

WHERE ARE ALL THE SCIENTIFIC SOURCES IN YOUR

MANUAL?

The majority of lifters rely too much on "scientific findings," and not
enough on real world results and experience.

I value completely what science gives us, and it has definitely helped
the bodybuilding scene.

But what I find is that too many lifters follow what is touted as the
"latest scientific study" on muscle building, don't gain much or any
muscle, and don't understand what went wrong.

Building muscle doesn't have to be a science. It boils down to simply

hard work and smart eating.

Science has provided us the basis for what constitutes "hard work"
and "smart eating." Now it's our job to experiment and found out what
works best.

My experience has shown me what works and what doesn't. I'm now
sharing my experience with you. For that reason, I don't cite any
scientific studies in this manual. I'd rather tout what actually worked
for me, and not what an out-of-shape scientist found in lab
experiments.

© 2009 Panamanian Hypertrophy Experiment, Page 8

WHAT YOU'LL FIND IN THIS MANUAL

This is not made to be an all-inclusive bodybuilding guide. This is

simply what I did to pile on lots of muscle in an eight week time span.
Consider it a glorified case study.

Use it as a guideline for your own plan. I will present lots of ideas in
this book that you've likely never heard before; or heard before and
never paid attention to; or maybe heard in one form or another, but
now understand.

I can guarantee there is information in here that you won't find

anywhere else. I've been lifting weights for several years and always
had very slow progress. The tips I lay out in this manual are what
helped me actually put on real muscle in a short amount of time, for
the first time in my life.

ENJOY

Please enjoy the manual, and if you have any questions at all, my
contact information can be found in the "contact" section near the end
of the manual.

Thanks for reading!

© 2009 Panamanian Hypertrophy Experiment, Page 9