30 pounds of muscle in a year

This program is based on the approach that allowed IFBB professional bodybuilder Lionel Beyeke to gain 30 pounds (13.6 kg) of muscle mass while preparing for the 2011 competition season. Beyeke, who weighed 225 pounds (102 kg), had excellent shape and genetic potential, but he lacked muscle volume and the knowledge to grow further. He turned to leading trainer and nutritionist Hany Rambod, who had prepared athletes such as Jay Cutler and Phil Heath.

Rambod focuses on three areas: compound exercises, proper technique, and continuous progress. Instead of revolutionary diets or new supplements, Beyeke received hard training and the acquisition of new knowledge. The key principle is to change the program over time, as this is necessary for continued muscle growth. Rambod also designed a diet that provided energy without allowing excess fat gain.

The result was that a year later, Beyeke competed at the 2011 New York Pro weighing 252 pounds (114.3 kg) of defined muscle, placing fourth and qualifying for the Mr. Olympia tournament. The program does not promise a gain of 30 pounds every year for everyone, but mastering it allows you to make the first of many possible leaps in the future.