the workout
here's the workout
day 1- chest, delts, tris, back (thickness), back (width)-I think he means lats and midback. One exercise per bodypart (big compound movements) for one set rest-paused. Example- bench for 8 reps, take 10-12 deep breaths, 4 more reps, another quick break, 3 more reps. (numbers are just for example) Done. Also, use a 8-10 second negative on all reps. After finishing the muscle, stretch it really well for like 60 seconds- he outlines some good stretches in the post. The whole workout takes less than 1 hour- really just 5 long sets. I can say that the negatives are a bitch but you really feel the muscle.
day 2-bis, forearms, calves, hams, quads, abs-done same as other day, except on quads he says he usually does 20 slow reps rest paused (hard to make an 8 second negative on squats)
day 3 off
day 4 same as day one except with different (compound) exercises.
day 5 same as day 2 except with different exercises
day 6 off
day 7 same as day 1 with diff. exercises
day 8 same as day 2 with diff. exercises
day 9 off
day 10 repeat whole thing (use more weight with every exercise that you got enough reps on-progressive overload.) If you don't up the weight with two tries ( one try every 9 days(, change to a different exercise.
That's the basics of the workout.
Personally I'm trying it now with slightly above maintanance calories and kind of like it. I changed the split a little (legs on day 1 and back on day 2) but basically am following it as is. Makes a lot of sense.