Man 2.0 Engineering the Alpha

length behind your back, using a mixed grip (one hand overhand and one hand underhand). Stand with your feet shoulder-width apart.
    Keeping your lower back arched, lower your body as deep as you can. Initiate the movement by first pushing your hips back, then bend your knees.
    The tops of your thighs should be parallel to the floor or lower, and your torso should stay as upright as possible.
    Pause, then reverse the movement back to the starting position.

    B3 Dumbbell Squeeze Press
4–6 reps

    Grab a pair of dumbbells and lie faceup on a slightly inclined bench.
    Hold the dumbbells above your chest with your arms straight.
    Then, press the dumbbells together as forcefully as possible, with your palms facing each other.
    Keeping your elbows tucked close to your body and the dumbbells in contact with one another, lower the weights to the sides of your chest.
    Pause, then press the dumbbells back above your chest.
    Weight selection: pick a weight you could lift 12–15 times.

    Cycle through B1, B2, and B3 for 6 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 3 to 5 percent and repeat the circuit for another 6 minutes. After the second time through, rest another 5 minutes and proceed to workout set C.
    C1 Seated Calf Raise
4–6 reps

    Place a step in front of a bench, grab a pair of dumbbells, and sit down. Set the balls of both your feet on the step, and hold a dumbbell vertically on each knee.
    Lower both heels as far as you can without touching the floor.
    Push off the balls of your feet and lift your heels as high as you can.

    C2 Dumbbell Shrugs
4–6 reps

    Grab a pair of dumbbells and let them hang at arm’s length with your palms facing each other.
    In one movement, explode upward and shrug your shoulders as high as you can, while keeping your arms straight.
    Weight selection: pick a weight you could lift 8–12 times.

    Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. After this circuit, rest 2 minutes and then repeat the circuit with the same weight.

CHAPTER 11
    Phase III: Surge
    BREAKING THE MOLD
    “It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.”
    — MARCUS TULLIUS CICERO
    T he old saying goes that the easiest way to look like you’ve added muscle is to lose fat. And when you think about it, the concept makes perfect sense. We all have muscle, but fat hides it. This is only true up to a certain point, though.
    By now, you should have lost a significant amount of fat. Your clothes should look better, you should be able to see more of your body, and your muscles should be bigger and harder. But the truth is, although we’ve been targeting your hormones and increasing testosterone, we’ve yet to specifically focus on muscle growth, which should excite all of you. You’ve gained muscle already as a by-product of hormonal optimization, and now we’re going to kick your body into hyperdrive so you can have bigger muscles and even less fat.
    That’s the point of Surge. This isn’t about suddenly becoming big and bulky. Quite the opposite—this is where you get stronger while maintaining your lean body. We’ll accomplish this by focusing on two new hormones: growth hormone (GH) and cortisol. Specifically, we’ll be increasing your GH and decreasing your cortisol. When combined with your improved insulin sensitivity, raised testosterone, and decreased estrogen, you’ve created a hormonal environment that will actually allow you to build significant muscle without gaining fat.

    THE METHOD BEHIND THE MUSCLE
    Unlike metabolic resistance training—which essentially just focuses on exercise order and short rest periods—GH-based programs require us to take a more roundabout approach, as you’ll learn in Surge. While GH training isn’t perfect, if you’re focusing on losing fat while gaining muscle, it’s one of the best methods you can use. We’ve built your body up in a progressive way, so at this point, your body is primed for growth.
    While almost any workout will increase GH, if you want to send GH production through the roof, you want to be looking at lactic acid.
    Lactic Acid and Training
    With regard to exercise specifically, lactic acid is a chemical waste by-product that is created during certain chemical reactions generated by resistance training. As lactic acid metabolites—a substance