My right bicep (today): http://imgur.com/gR7rZfP

EDIT: I had to remove my album b/c it had my email in the corner. So I'll update with better pics later.

One of the biggest ideas we advocate on The Red Pill is to lift.

To become strong, because men are strong. Additionally, having a muscular body low in fat will make you a more attractive mate, increase your confidence, and make you live a longer and healthier life.

But if you just go to the gym and lift heavy without any set protocol, you will not make nearly as much progress as if you follow a proper, scientifically-backed training regimen.

I'm not being paid to advertise this program, but I want to share it with you: it's called Targeted Hypertrophy Training.

It's a totally free program created by Mark McManus, and I've been following THT training for almost five years now. It's entirely scientifically backed to ensure it's the FASTEST way to gain muscle naturally. My gains have been absolutely incredible, and I finally have the body I've always wanted, with a 10% body fat and rather large muscles. I'm 5' 9'' at 150 pounds. I know that's not very heavy, but visually I'm extremely lean and muscular.

If you go to Musclehack.com you can get it for free, but I can just outline it here so you understand what it's about.

THT consists of cycles, and each cycle is ten weeks long. You have two options: five day a week, and three day a week.

For the five-day program, you do shoulders and traps on Monday, Legs on Tuesday, Arms (biceps and triceps) on Wednesday, Back on Thursday, and Chest and Abs on Friday. All sets are taken to failure between 8 - 12 repetitions, because that's the optimal rep range for maximum hypertrophy. You will be lifting the heaviest weight you can lift for every single exercise, and you will push your body until you physically cannot complete another rep. You will record your weight and reps and make sure you surpass that the following week.

So let's say Monday I did shoulder press and did 105 pounds and did 10 reps. I will rest a week, and when I hit shoulders again the following Monday, I will hit at least 11 reps. Once you can do 12 reps at 105 pounds, you increase the weight by 5 pounds and start at 8 reps again. In this way you gain strength every single week by pushing your body to its absolute limit.

The 3 day a week works similarly, but you train the entire body all three days. Monday and Friday are the same workout, and Wednesday is a different workout.

Each exercise is chosen because it's scientifically proven to be the most growth-stimulating exercise for each muscle group. Decline Dumbell Bench Presses for chest, Concentration Curls for biceps, Decline Tricep Extensiosn for triceps, Squats for legs, Leg Extensions for Quads, Leg Curls for Hamstrings, Barbell Shoulder Press for shoulders/laterals, Deadlifts for back, Barbell Rows for lower back, Leg Raises for abs, Dumbbell Wrist Curls for forearms, and Barbell Shrugs for traps.

Some might think this doesn't seem like that much time working out, and it's because you will grow when you're resting. You're providing just the right amount of stimulus for maximum growth without overtraining.

You will choose one of these, make strength increases every week for ten weeks, then take a week off for systematic recovery. Then you will switch to the other routine and do it for ten weeks. Once you've completed both, you go back the first routine you did, and do 6 - 8 rep range. You will do ten weeks of that, take a week off, ten weeks of the other routine with 6 - 8 reps, take a week off, and then start all over again.

This way you continue growing and growing all while using this same program.

Additionally, it's important you follow a proper diet: eat one gram of protein per pound of body mass. If you're cutting, eat at a Calorie deficit, and if you're bulking, eat at a 200 - 300 Calorie surplus. You can use IIFYM to find out what your Calorie expenditure is. Take creatine daily (there's a proper way to cycle creatine that I can outline if you wish), drink lots of water, and get plenty of sleep.

Again, this is a free program, and I'm sharing it with the community because I want you to have the success I have had with it, and many men are very ill informed as to how muscle hypertrophy actually works. I can provide progress pics if necessary as well, and feel free to ask any questions at all about nutrition or lifting.