Muscle Mass Gain

Occam's Protocol

I first learned about Occam's Protocol from the book The 4-Hour Body by Tim Ferriss. It is a super efficient program focused on muscle mass gain. If your primary goal is weight loss or athletic performance, you may want to look into other programs. The 4-Hour Body has these as well. This page will focus on muscle mass gain, and Occam's Protocol in particular.

I'm not going to rewrite the Occam's Protocol program here. Grab a copy of The 4-Hour Body and read the recommended chapters on muscle gain:

Why bother reading this page if you're reading The 4-Hour Body? When I first tried Occam's Protocol, I read the program multiple times, referenced several websites on it, and created spreadsheets in preparation. Despite all of this preparation, I still made major mistakes that hindered the program's effectiveness. The book and websites were essential starting points, but there were still gaps. The 4-Hour Body can be a bit difficult to reference. After you've read it and want to go back to understand exactly what you need to do, the information is scattered all over the place. This is probably why people have created websites and cheat sheets related to it. Here are my tips to keep in mind when starting the program. I will come back and flesh out this page more as my experiments with the program continue.


Occam's Protocol Workout Log

Here is my Occam's Protocol workout log. It's pretty straight-forward, but hopefully it will give you a better idea of how to get started with the program. Feel free to download it and use it as a starting template for your own workout log. NOTE: My body fat percentages were measured using a bioelectrical impedance analysis scale and were not likely very accurate.