How to Gain 20lbs or More of Lean Muscle Mass in 90 Days or Less

04/09/2012

43 Comments

The Ultimate How To:

Put on a TON of Muscle

Not Get Fat

and Live Life Like a "God-King" Guide

Can YOU Get BIG with Kettlebells?!?

The answer is undoubtedly yes.
But remember, the kettlebell is simply a tool. What matters is how you utilize that tool, and the truth is that folks just aren't realizing the full potential of double kettlebell training for it's ability to tack on lean, dense, and functional muscle mass. The Prometheus Protocol has outlined exactly everything that you need to do in order to tack on 20lbs or more of rock hard muscle mass in 90 days or less. No more confusion. No BS. Just what works for serious muscle hypertrophy in the least amount of time possible.

Inside the
Prometheus Protocol
You Will Find:

The 3 most critical errors that folks make when trying to put on muscle mass, how they are drastically hindering your progress, and what you can do to correct them.
The 5 holy commandments that you MUST follow in order to put on the absolute most amount of clean, dense, functional muscle mass in the least amount of time possible, and with the least amount of effort required.
The entire Prometheus Protocol training regimen designed to tack 20lbs or more of rock hard muscle mass onto your frame in 90 days or less.
Exactly how and when to eat in order to put on an outrageous amount of clean muscle mass with minimum fat gain. (NOTE: It is highly probably that you will find this approach quite unconventional, yet ridiculously effective)

Learn How To:

Utilize the FOUR Weapons of MASS CONSTRUCTION
(The Deadlift, The Double Kettlebell Front Squat, The Weighted Dip, and The Double Kettlebell Clean and Press) to add twenty pounds or more of functional muscle mass in 90 days or less.
Implement a "tactical fast" in order to stimulate an optimum hormonal response conducive for SERIOUS muscle construction with zero fat gain.
Truly live the life of a "god-king", because bigger, in this case, is certainly better!

Invest in the Prometheus Protocol Today and
Pay What You Want!

The God-King Bundle Package

-DEAL ENDED
CLICK HERE-

Say WHAT?!? How is the "bundle package" less than the "non-bundle-package"? What sort of trickery is this???

Behold! The Ultimate God-King Bundle Package for only $1.97. Trickery? Absolutely Not!

Rather this is an incentive for all of you to try out our SuperHero Development Program for FREE for the first entire month! That alone is a super freaking value, yours free of course when you invest in the God-King Bundle Package!

If the first month free of the SuperHero Development Program (which you can cancel at ANY time) and the entire Prometheus Protocol aren't enough to have you investing immediately into the God-King Bungle Package, these other FREE bonuses included within the God-King Bundle Package will surely do the trick!

FREE BONUS #1: Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
FREE Bonus #2: Our Metabolic Reset Accountability Journal (a $14.95 value) in order for you to log everything you that put into your mouth to ensure that you consume an adequate amount of calories to put on the maximum amount of muscle mass. Remember "what get's measured, gets managed".
Free Bonus #3: A Chance to win your very own, highly valued, exceptionally rare, Chronicles of Strength T-Shirt! (We will select 5 winners at random to receive this incredibly esteemed and priceless garment.) - For a glimpse, you can catch me wearing the Chronicles T-Shirt HERE

YES, Pat, I want to invest in the
God-King Bundle Package Today!
GIVE IT TO ME NOW!!
-DEAL ENDED-
CLICK HERE

The Prometheus Protocol

-DEAL ENDED
CLICK HERE-

Included Inside:

The entire Prometheus Protocol eBook laying out exactly what you need to do in order to tack on 20lbs or more of functional muscle mass in 90 days or less.
Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!

YES! Give me the Prometheus Protocol RIGHT NOW!

-Deal Ended-
CLICK HERE

The Prometheus Protocol 90 Day Challenge

Your mission, should you choose to accept it, is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.

Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program along with a host of other goodies (listed below).

1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge". Tell me your name and that you want to be a part of this challenge.

2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics. One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.

3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.

What the Winner Gets:

A lifetime subscription to our SuperHero Development Program
Our ENTIRE eBook collection
The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!

Why YOU Should Take the 90-Day Prometheus Challenge:

Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success! Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.

Let the games begin!

Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D

T-L Junction Whats Yer Function

Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!

Comments

Terry

04/09/2012 11:31

Pat is it safe to assume that if we don't have access to barbells or a dip station that we can just stick with the front squat and press two days a week?

Pat

04/09/2012 13:13

Terry, you bet! Just stick with the front squat and double clean and press pairing

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Erin H.

04/09/2012 12:15

This sounds very cool, and I must check it out!

Pat

04/09/2012 13:13

It is very cool!

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Nick p

04/09/2012 13:50

Is it cool to sub the bench press for the dip?

Pat

04/10/2012 11:21

Hey Nick, yes the bench press for the dip is one exception I am allowing. I opt for the dip simply because it does not restrict scapular movement

Big Pete link

04/09/2012 14:48

Pat, nice to see you taking kettlebells into a realm that you have not really dabbled into before. Leaving behind concentrated carb dosing as well as metcon will probably be a little bit hard for me to grasp in the beginning, but I'd get over it.

Unfortunately, my goals of getting my HKC this summer at Dragon Gym don't correspond to really putting on mass so I will be out of the challenge this time around, but I can promise a cycle of this workout protocol after I get it!

Pat

04/09/2012 23:26

Yes Pete, do not let the temptation of living the life of a god king distract you from your current goals! There will be plenty of time later to put on size,stay focused on Hkc right now

Jay

04/11/2012 00:52

Pat,

Can you explain to me the differences, if any, between "functional muscle" and lean muscle mass? Isnt all muscle functional? Or are you just using a marketing term?

I am also failing to understand your concept of increasing 20lbs of lean muscle mass in such a short time period. What kind of gains should i expect each week? Besides yourself have you had any clients achieve this? Sorry for all the questions!

Is this something you can answer and eloborate on?

Pat

04/11/2012 07:57

Jay, the difference I'm referring to is sarcoplasmic hypertrophy vs myofibrillar hypertrophy - the simplest way to think about it is functional muscle mass (stimulating myofibrillar hypertrophy) is to stimulate the number of myosin and actin contractile proteins in order to increase both size and strength (functional) versus just increasing the volume of sarcoplasmic fluid in the muscle cell without much an increase in strength.

Are they mutually exclusive? Certainly not - it is quite difficult to stimulate one without the other, but there are undoubtedly better ways to emphasize one or the other and the Prometheus Protocol is just as much about gaining strength as it is size. What I really want to get across is that this is not a bodybuilding program, you will put on size, but you will also have strong movement to show for it!

Anywhere from 1 to 3 pounds a week is usual - so long as you are eating enough, which is often the most difficult part!

And yes, we have a multitude of successful clients that we have used this on at the Dragon Gym - this is our go to program for anyone who comes to either Som or I looking to put on size, and so long as the client eats enough (again don't underestimate how difficult this can be), tacking on 20lbs or more is NOT unusual!

We'd love to have you join in on the challenge Jay and try it out for yourself!

bzrncic

04/11/2012 10:21

i haven't received my link to download the information where do i go to get it

Pat

04/11/2012 10:37

bzrncic - shoot me an email at hardstylekettlebells@yahoo.com and I'll be happy to take care of it for you...

Also note - this is for everyone - be sure to check your spam boxes! As often times certain email clients try to filter out our wonderful content!

And please be sure to use a consistent email address - many times folks are using a separate billing email address and don't even realize it

Jay

04/11/2012 11:10

Thanks Pat.

Still do not understand your first explanation, but Ill just take your word for it as you seem to have a very extensive and high education in muscle physiology and body development.

Will certainly look into your program.

Pat

04/11/2012 16:24

Jay, to be fully honest the theory of sarcoplasmic vs myofibrillar hypertrophy is still just that - a theory. But my experience, along with many other great coaches who preach it to be true, has lead me to conclude it to be accurate. What I'm trying to say is that it is a good thing to question everything, whether it comes from me or anyone else -- I certainly still do! And you better bet that I personally would never say something without being able to back it up

Jay

04/11/2012 23:48

Thanks again. If don't mind me asking where did you get your degree in exercise physiology from?

Jay

04/11/2012 23:48

Thanks again. If don't mind me asking where did you get your degree in exercise physiology from?

Pat

04/12/2012 11:36

Jay, why would I let schooling get in the way of my education? :P

I am an accounting and finance major - with a minor in exercise science from West Chester University in Pennsylvania - same university that former RKC Steve Maxwell graduated (just a funny coincidence I suppose...)

While I can not deny that academia taught me a thing or two, my true education has come from my own continuous desire to learn, the multitude of amazing coaches I have had over the years, including the many incredibly versed martial arts instructors I've studied under, and the time I have spent in the trenches experimenting with both my self and other willing guinea pigs.

I believe that self fulfillment for everyone has a great deal to do with one's desire to continuously learn, grow, and share with others. A great quote from one of my mentors Dr. Charlie Weingroff is that "everyone is open minded until they find out that everything they've been doing is wrong" - this has been the case for me many times, especially when I first met Charlie, and it wasn't the fact what I was doing anything wrong, but more so that I could just have been doing things better. And it isn't until someone is willing to make some radical changes from what they were doing yesterday that they can claim to be truly open minded. I have made some radical changes to my training philosophy over the years (especially after I met Charlie!), and I am better now because of it.

And it is my hope that five, ten, fifteen years from now I can look back to this and realize that I'm still searching for ways to make things better and have maintained my ability grow and be receptive to new information.

Dan Kerrigan

04/12/2012 11:58

Pat-
This is great stuff...I like the strength sessions...I'm curious how they compare/are different from the SRS stuff...would it be beneficial to do SRS one day and the Prometheus 2-step workout another to get the best of a couple worlds, or stick to one or the other (as far as strength building is concerned)? They both seem to have similar benefits in the strength increase department -- I am wondering about the differences.

Dan

Pat

04/12/2012 12:10

Dan - SRS is designed to develop raw strength, or to maximize your strength potential for your current size and is not a size program like Prometheus is. (of course some muscle gain will be inevitably, but that is not the prime directive of SRS)

The easiest way to think about it is like this - your body is a factory (muscles) and your factory has a manager (your central nervous system).

Without an efficient manager (central nervous system) your output (strength) won't be so great.

SRS is designed to make your manager more efficient. (strength as a form of practice/skill)

Prometheus is designed to build a bigger factory.

Both will lead to more output, and while you can make your CNS incredibly efficient and maximize your strength output for your current size, you will eventually need to build a bigger factory.

Do not try and do both at the same time. You'll be trying to do too much at once

If you want raw strength and/or a solid foundation stick with BOAH and SRS. After that you can then do a cycle of Prometheus to tack on some size if you wish.

Christine

04/12/2012 12:32

Since I'm not looking to put on size but need to get stronger in several key lifts over the next few months, Prometheus isn't for me but SRS definitely is. I've seen some pretty cool gains since I started SRS and am sticking with that mixed with Birth of a Hero metcon work.

And, Pat, DO NOT suggest--again--that I try Prometheus. I'm not doing it. I don't think you could afford my food intake. You've seen me on cheat days already. ;)

Dan Kerrigan

04/12/2012 12:36

That makes sense. I have a goal to hit in SRS, so once I hit it, then I will switch to a Prometheus cycle to add on.

Dan Kerrigan

04/12/2012 12:41

SRS is pretty remarkable, I might add. I am amazed at the simplicity and effectiveness of it...the gains are obvious and tangible.

If anyone doesn't believe you, send them to me...I have increased my military press strength with ease, simply by doing 2 rounds of SRS over a 7 day period (even after taking some days off for a vacation, my overhead strength remained). In a couple weeks I had gone from not being able to press the 32 kg. bell, to making it my one rep max weight, to now pressing it multiple times during an SRS session. Same goes for the deadlift, and doing L-sit pull ups as my 3rd leg of the SRS routine I do isn't hurting my core development, either :P

Dan

Pat

04/12/2012 13:10

Christine - youre right. Noone could afford that... :D

Pat

04/12/2012 13:10

Dan - That's the power of following the program! Strong work, your accomplishments in such a short amount of time are commendable to say the very least!

Christine

04/12/2012 13:28

Dan--That's awesome!! I've seen very similar results, similar in that they are way better than I was ever anticipating. I'm doing weighted pull-ups now, my deadlift has gone way up, I'm now double pressing the 20's, doing a pistol with the 20, etc etc etc.
So cool!

Pat--you're in big trouble.

Dan Kerrigan

04/12/2012 16:31

Thanks Pat.
Yeah Christine, I would agree that initially I couldn't wrap my arms around the results that were promised...it seemed to good to be true, but now I am certainly convinced. I'm moving on to the 36 kg soon, once I can get 15 32's without having to do any slow thrusts to get the bell up. One day I'm gonna press the beast.

Good point on the pull-ups too, I think the added weight is awesome, great idea! Soon your gonna be able to whoop Pat's #%$...

Christine

04/12/2012 17:13

I better be able to do just about everything with the 24 kg bell soon, if I wanna crush the Iron Maiden Challenge in September!

...and kick Pat's butt, too ;)

Henrik

04/20/2012 10:49

I'm starting to get a nice sore body after yesterday's training session. I love it! Thank you for an amazing program. I actually got a comment from a female coworker this morning. She thought I was starting to get bigger. Not bad after 2 Prometheus sessions! :-D

Henrik

05/11/2012 18:55

I'm really amazed at how fast I'm gaining (muscle) weight on the Prometheus Protocol! So far it's been a little more than 1 kg/2.2 lbs per week! I have never ever in my whole life been as heavy as I am now, and I love it! If I continue gaining like this I will be around 82 kg/180.4 lbs at the end of the challenge. :-D Thank you for an awesome program and support beyond belief. :-)

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