Step 1: Increase Muscle Density for Maximum Definition.

I have a question for you?

Is it possible for 2 guys to weigh the same, have the same body fat percentage, but look completely different?



Muscle Density Obviously Bruce Lee had low body fat percentage…but muscle density is what gave his physique a crazy level of muscle definition.


Here is how you lift for size:

  • Lift in the 8-15 rep range.
  • Do a high volume of sets and reps.
  • Aim to fatigue the muscle over the course of the workout.
  • Lift close to failure on each set.

You see, building muscle size is about breaking down the muscle..and you do this by lifting in a way that “fatigues the muscle”.

Let’s talk about muscle tone…

Increasing Muscle Tone is about Maximum Tension NOT maximum fatigue.

Nervous System Training is what causes a super-high level of muscle definition. This is also why Bruce Lee was ultra-strong at a light body weight.


Step 1: Increase Muscle Density for Maximum Definition. Strength training is what increases the nerve impulses to the muscle. The more efficient your nervous system becomes…the stronger and more toned you will get (I sound like Yoda).


So how do you lift for muscle density?

  • Lift in the 2-5 rep range.
  • Pause in between each rep.
  • Rest 90-120 seconds between each set.
  • Avoid lifting to failure.

I know this goes against what you have read in main-stream fitness magazines.

(I learned about this method from an ex-Soviet Special Forces Trainer)

Once this was revealed to me, it made a lot of sense:

Stronger nerve impulses with the same muscle mass creates a stronger (and more defined) muscle.

At a body weight of 146 pounds Bruce Lee was easily able to bench press 315 pounds for multiple reps.

(This was due to an efficient nervous system).


Let’s talk about eating to maintain a low body fat percentage.

In the next page I will outline a radically different approach to eating that will allow you to stay around 6-8% body fat, year-round.


Click here to continue to Step 2 of 4…