Ferriss, Timothy ::: The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Table of Contents

A compilation of articles by Tim ferris on the topic of experiment-proof efficient body hacks.

My goal is to share what Ihave found to be the 2.5% that delivers 95% of the results in rapid body redesign and performance enhancement – P29, first chapter

1. 3 first principles

  • research the outlier, extreme inform the mean
  • minimal effective dose
  • tracking + loss aversion > proactive how-to

2. Preliminary

  • medical profession are usually behind current research 10-20 years, due to being risk-averse
  • bodybuilders can know/have tried more about new findings, yet with less medical background.
  • finding the critical 20% or 2.5% -

3. 5 rules to use the book

3.1. 1. Buffet rather than script

  • pick the most relevent chapter, and 1 apppearance goal and one performance goal to start
  • immediately practicle advice is prseent every where
  • don’t read it all at once - read part, commit to a plan of action, then at leisure return to it for practical advices

3.2. 2. skip science if it’s too dense

  • science boost result, but is not required

3.3. 3. be skeptical

  • some parts of why-to are likely to be wrong

3.4. 4. don’t use skepticism as excuse for inaction

  • find hypothesis worth disproving, and disprove it with action
  • don’t wait and play mind experiment.

4. Ideas

5. Adding muscle

5.1. 4 basic principles

5.1.1. one-set-to-failure

perform one exsercise until you can no longer move the weight, for 80-120 seconds in total, with >= 3 minutes between exercises

5.1.2. 5/5 rep cadence

5 seconds up, 5 seconds down. to cancel momentum and keep constant load

5.1.3. focus on small amount of exercises per workout

2 to 10 exercises per workout, including a whole body workout

5.1.4. increase recovery time along with size

5.2. Tim’s sequence

https://tim.blog/geek-to-freak/

  • pullover + Yates’s bent row
  • shoulder-width leg press
  • pec-deck + weighted dips
  • leg curl
  • reverse thick-bar curl
  • seated calf raises
  • manual neck resistance
  • machine crunches

5.3. Casey Viator’s simplified sequence

  • leg press 20 rep
  • leg extension 20 rep
  • squat 20 rep (increase weight 20lbs everytime it could be done)
  • rest 2 minutes
  • leg curl 12 rep
  • calf raises 3 * 15
  • behind-neck pull-down 10
  • row 10
  • behind-neck pull-down 10
  • rest 2 minutes
  • lateral raise
  • press behind the neck
  • rest 2 minutes
  • curl 8
  • underhand chin plus weight
  • rest 2 minutes
  • tricep extension 22
  • dips 22

5.4. Take one large shot of protein

compared to spreading it out, no difference in young women, better retention in elder women.

5.5. protein daily intake

0.6-2.5 gram per kilo of bodyweight

5.6. Tim’s recommendation on protein daily intake

>= 1.25 gram per pound of lean mass translate to my case (165 with about 20% body fat) around 175g (playing safe)

5.7. Bike-shed effect

Everyone would ahve a strong opinion about how you should train and eat.

5.8. Occam’s Protocol

a simplified workout protocol

5.9. lock shoulder

5.10. machine version of occam’s protocol

alternating workout A and B

5.10.1. workout A

  1. close-grip supinated pull-down 7 reps
  2. machine should er press 7 reps
  3. [optional] abs workout

5.10.2. workout B

  1. slight incline/decline bench press * 7
  2. leg press 10 [optional: kettelbell swing]
  3. stationary bike 3 minutes at 85+ rpm

5.11. Free weight version of occam’s protocol

5.12. increase recovery time

when mustle gets stronger and bigger, it will take longer time to be repaired.

5.13. Occam’s recovery frequency

  1. stop heavy training for 7 days
  2. begin occam’s protocol with 2 day recovery time. when 2 sets of A and B are passed, move on to 3, and from there, track exercise progress, and move on to 4 when one of them is stalling(not getting better )

5.14. Tim’s feeding scheudle

10 - 14 - 18 - 20:30 meals

  • 1/2 shake morning and 15m before bed
  • 19:30 training

5.15. Shake recipe

  • 24oz 2% organic milk
  • 30g whey protein isolate
  • 1 banana
  • 3 tbsp almond butter
  • 5 ice cubes
  • profile: 970 cal, 75g protein

5.16. GOMAD

gallon of milk a day (4L of milk a day)

5.17. Tim’s high calorie microvave mix

  • macaroni [or quinoa]
  • a can of tuna
  • turkey/bean chili
  • microwave for 1 minute

6. Reading plan

First iteration: - overall well-being [143 pages]

  • [X] fundamentals
  • [X] ground zero
  • [ ] imrpoving sex aggravate
  • [-] perfecting sleep
  • [ ] reverseing permanent injuries

Second iteration: - muscle gain

  • [X] posterior chain - kettelbell swing
  • [ ] from geek to freak
  • [ ] occam’s protocol I and II

Third iteraion: - strengh gain

  • [ ] effortless superhuman
  • [ ] pre-hab: injury-proofing the body

7. comment

tim ferris write greate texts - many text can be taken as zettel directly.

Backlinks

small and simple works

A change/action performed by man would work (consistently) only if it is small and simple enough for one to qualify as a primitive action (a simple one).

Examples:

nebulous terms

(reference)

This idea is mentioned in Ferriss, Timothy ::: The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman: 

"I just want to be health" is not actionable. "I want to increase my HDL cholesterol and improve my time for a on  mile jog  or walk"  is actionabl .  "Health" is subject to the fads and regime du jou. Useless.
-- Fundamentals, the 4 hour body

(Exercise)

Machine version in 4 hour body:Occam’s protocol. Detailed plan scheduled in tasks.

mental model

(Links)

This notion is popular and at least is present in the folloing works:

Author: Linfeng He

Created: 2024-04-05 Fri 02:23