Gorilla Tactics - Take your cue from nature for the fastest muscle - building system you've neve

The founder of High-Intensity Training (HIT), Arthur Jones came up with his muscle-building system while watching a 400 pound gorilla doing one-armed pull-ups as if it were a marmoset monkey. The logic behind this incredible strength is that gorillas in the wild do almost NO physical activity. but when they work, they go all out giving 100% intensity. The activity is hard, brief, and infrequent. If you made a gorilla work out as often as men do when they are trying to add muscle, you'd probably kill him. They don't need that much training to get big. And neither do you. The truth is you can get Alpha male sized muscles with only a little well placed effort in the gym. Here's how...

> REPETITIONS - Working at 80% of your 1 rep max will allow 8-12 reps. This means each set should last 2 minutes. Aim for more repetitions than in your previous workout. When you get to 12 add more weight.

> FORM - Lift and lower the weight smoothly, taking 4 seconds to raise it and 4 seconds to lower. Work within a full range of movement.

> INTENSITY - Performing 1 set to failure with 80% of your 1 rep max, you may find, mid-set, that you can do an extra rep. GO FOR IT!!! Then try for 1 more until you have got nothing left.

> FREQUENCY - Do no more than 3 workouts a week, with a day's rest between each. Training stimulates growth but only full recovery permits growth to actually occur. So rest up and eat well.

> REST - Don't rest between sets. The time it takes you to put away the weight you've just used and rack-up for the next set is all you need.

> ORDER - Work largest muscles first, when you're fresh, in order to add the most muscle.

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