If you haven’t strength trained in a while or you have never really strength trained or lifted weights. Then Occam’s Protocol is an excellent program to quickly and effectively build muscle with the least amount of time exercising.
Occam’s Protocol -The Workouts
Occam’s Protocol is a two day split that you should rest between two to four days between workouts. You will need longer breaks the larger your muscles get. You can do this with Machines, Free Weights, or even Resistance Bands. For resistance bands you could start with a standard multi-band set, but as you gain strength you should move to larger and wider jump bands.
Machines Program A-B Split
Using machines is by far the easiest way to execute this program. You can control all variables, you don’t need a spotter and you can easily control the weight. When I first did this training method I used some Hammer Strength machines that allowed me to add free weight plates, and some machines that had a weight stack and pin.
Workout A Machines
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Underhand Lat Pulldowns | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Machine Shoulder Press | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Myotatic Crunch (Optional) | 1 | 10-12 | 2 Mins | |
| Cat Vomit (Optional) | 1 | 1 | 10-12 Secs Hold | – |
Workout B Machines
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Incline or Decline Chest Press | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Leg Press | 1 | 10-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Kettlebell Swings | 1 | >75 | 2 Mins | |
| Stationary Bike | 1 | 1 | 3 Minutes | – |
Download the Printable Occam’s Protocol Using Machines
Workout A Free Weights
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Under Hand Pull-ups or Weighted Pull-ups | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Barbell Shoulder Press | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Myotatic Crunch (Optional) | 1 | 10-12 | 2 Mins | |
| Cat Vomit (Optional) | 1 | 1 | 10-12 Secs Hold | – |
Workout B Free Weights
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Incline or Decline Barbell Press | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Squats | 1 | 10-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Kettlebell Swings | 1 | >75 | 2 Mins | |
| Stationary Bike | 1 | 1 | 3 Minutes | – |
Download the Printable Occam’s Protocol Using Free Weights
Workout A Resistance Bands
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Pull-ups or Resistance Band Pulldowns | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Shoulder Press with Bands | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Myotatic Crunch (Optional) | 1 | 10-12 | 2 Mins | |
| Cat Vomit (Optional) | 1 | 1 | 10-12 Secs Hold | – |
Workout B Resistance Bands
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Resistance Band Incline Press | 1 | 7-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Resistance Band Squats | 1 | 10-12 | 5 Secs Concentric, 5 Secs Essentric | 5 Mins |
| Resistance Band Pull Through | 1 | >75 | 2 Mins | |
| Stationary Bike | 1 | 1 | 3 Minutes | – |
Download the Printable Occam’s Protocol Using Resistance Bands
My Personal Success with Occam’s Protocol
I didn’t really believe that such a minimal workout could build strength, but I was willing to try. I returned from a deployment where I read 4 Hour Body by Tim Ferriss. On deployment I had limited ability to effectively strength train. I took two weeks of leave and then I started this protocol using the machines method and here are my results.
| Exercise | Initial Reps Weight | 15th Training Session** | % Gain Comparing 1RM |
| Underhand Cable Pull Down | 9 Reps @ 140 lbs | 6 Reps @ 230 lbs | 182 to 276 1RM = 52% Gain |
| Seated Should Press | 8 Reps @ 160 lbs | 6 Reps @ 270 lbs | 202 to 323 1RM = 60% Gain |
| Incline Bench Press | 8 Reps @ 180 lbs | 6 Reps @ 280 lbs | 228 to 325 1RM = 43% Gain |
| Leg Press* | 10 Reps @ 525 lbs | 12 Reps @ 830 lbs | 698 to 1145 1RM = 64% Gain |
* Sled weight not included, so this likely off by 75 to 125 lbs.
** I did 8 Occam’s Protocol Workout As and 7 Occam’s Protocol Workout Bs for 15 total training sessions.
As you can see I had about 50% increase in strength in only 15 training session. This was crazy, and the craziest thing is that each training session I only did 1 set for these 2 core exercises. When I read this for the first time, I thought that this was not real, there was no way that I could gain 50% in my strength and only be in the gym for 15 minutes. One of the hardest things was not working out more.
Because I only did one set for each workout it was really easy to track and graph my progress, check it out.
Progress Graphs
How to Execute Occam’s Protocol
When you do the exercises in Occam’s Protocol, it’s important to take your time with each repetition. Move slowly and with control for 5 seconds when extending and 5 seconds when contracting. This intentional pace helps activate and engage your muscles to the fullest, which means you’ll see more muscle growth and strength gains. Start with a weight that will make you reach failure somewhere between 7 and 12 reps (10-12 reps for Leg Press/Squats).
Use Linear Progression
When it comes to making progress with Occam’s Protocol, the important thing is to slowly increase the amount of weight you lift. Once you reach the minimum number of reps for each exercise, which is 7 reps or 10 reps for leg press/squats, you should add 10% more weight or 10 lbs, whichever is greater, during your next workout. This gradual increase in weight is crucial for building muscle and getting stronger. It’s also important to pay attention to your form and technique to make sure you’re doing the exercises correctly and avoid to avoid injury.
How long to Use Occam’s Protocol
If you are wondering how long you should follow the Occam’s Protocol, try if for at least four weeks, and if you are still seeing results keep going. I was able to go 8 weeks with significant strength gains. Then I took a few weeks off and switch from using machines to using free weights. The exercises where instead Barbell Shoulder Press, Weighted Underhand Pull-ups, Barbell Incline Bench Press, and Squats. As you can see below I continued to progress even though I switch to a lower rep range for strength.
So as you can see you can modify the program and still get results, and you can you may be able to continue to get strength gains. I found that sometimes taking more rest is better than adding more workouts. So, if you hit a point where you’re not making any more progress in terms of muscle size or strength, it’s a good idea to take a break from the protocol for a week or two.
The Science Behind Occam’s Protocol: Slow and Steady for Time Under Tension
Have you ever wondered why some people seem to make incredible gains in muscle size and strength while others struggle to see any progress? Well, it likely comes down to four main things (1) Rest, (2) Protein, (3) technique, and (4) is “time under tension.” Time under tension is where Occam’s Protocol get’s all its magic, but you will also fail to gain strength and mass if you neglect one of the other four pillars.
Getting Enough Rest To Build Muscle
You need to get enough rest. Here I am not talking about rest between sets. Rest between sets is easy, just set a timer for 5 minutes. I am talking about the the rest between training days and getting enough sleep. You should fully recover before your next training day, this will likely be 2-3 days your first week and will be 3-4 days as your muscles grow.
If you are doing this right, you will get Delayed Onset Muscle Soreness (DOMS). It will be the worst the first few weeks but it will get less intense as yo progress. Doing the 3 minutes on a stationary bike helps reduce leg soreness. Stretching and foam rolling can also reduce soreness and I highly recommend. If you get muscle knots you should also invest in a trigger point massager.
You Must Fuel You Muscle Growth With Protein
Protein is essential for building and repairing muscles, so getting enough of it is crucial for building muscle. But how much do you actually need? Well, it depends on a few factors like your weight, activity level, and fitness goals.
The simplest way is to eat 1 gram of protein per pound of your ideal body weight. This can be a lot of protein and YOU NEED TO EAT A LOT OF PROTEIN. Eating enough protein to build muscle is actually harder for most people than getting to the gym and lifting. If you want a range and a more accurate protein intake goal instead of 1 gram per pound of ideal body weight do 0.8-1.2 grams per pound of your lean body mass. Use this calculator to get you lean Body Mass: Lean Body Mass Calculator.
So, it doesn’t matter if you are a powerlifter, a yogi, or a weekend warrior, make sure you’re getting enough protein to support your goals. Incorporate lean meats, poultry, fish, eggs, dairy products, and plant-based sources like tofu and legumes into your diet. And don’t forget about those protein-packed snacks like Greek yogurt, nuts, and protein bars for an extra boost.
How I Get Enough Protein
I also had to drink two protein drinks a day with 30 – 60 grams of protein to meet my goal. I prefer a Whey or Soy based protein power since they have all the essential amino acids. It is best to stay away from powders with a lot of extras and fillers. If they label it as mass builder or weight gainer, you don’t want that.
Technique and Time Under Tension
You see, when you perform exercises with Occam’s Protocol, you’re not just mindlessly lifting weights. No, no, no. You’re actually slowing things down and focusing on each repetition, taking a full 5 seconds to extend and 5 seconds to contract the muscles. This deliberate tempo is what we call “time under tension.”
By spending more time with the weight, you’re activating more muscle fibers and maximizing muscle growth potential. It’s like giving your muscles a VIP treatment at the gym! So, next time you’re doing bicep curls or squats, remember to take it slow and steady. Your muscles will thank you.
But here’s the best part – Occam’s Protocol isn’t just about building muscle. It’s also a secret weapon for increasing strength. When you slow down and focus on time under tension, you’re challenging your muscles in a whole new way. This leads to greater strength gains and improved athletic performance. So, whether you want to bench press more than the Hulk or dominate the soccer field, Occam’s Protocol has got your back.
So, don’t rush through your workouts like a caffeinated squirrel on a mission. Embrace the science behind Occam’s Protocol and take the time to focus on each repetition. Slow and steady wins the race, my friend. Get ready to see some serious gains and unleash your inner superhero!
Why People Fail at Occam’s Protocol
Occam’s Protocol isn’t about mindlessly pounding out set after set until you can’t feel your arms anymore. It’s about maximizing the effectiveness of each and every rep. So, when you start feeling the urge to add more sets, remember this: every repetition you perform with proper form and control is a step closer to achieving your goals.
You Feel Like You Should Do More Sets – But Don’t
It can be hard to resist the temptation of doing more. We all want instant results, like yesterday. But trust me, the magic happens when you focus on the quality of your workout, not the quantity. So, instead of worrying about how many sets you’re doing, concentrate on perfecting your form, squeezing those muscles, and challenging yourself with each repetition with continuous “time under tension”.
Occam’s Protocol is all about working smart, not working yourself into exhaustion. So, embrace the power of focus and consistency. Stick to the program and trust the process. Remember, it’s better to do fewer sets with intention and intensity than to do more sets without purpose.
Don’t Do Intense Cardio When Trying to Build Muscle
If you goal is to build muscle and strength, you should minimize intense cardio workouts. This will be sending the wrong signals to your muscles. So during you breaks if you want to exercise, take walks, or ride a bike or row but do these at a similar pace and intensity to walking and not for endurance.
Final Tips To Ensure Your Success
My final tip for you is to plan and track your progress. You can use an App, or you can download one of these printable guides. Here is a guide for Free weights, Machines, and Resistance bands. There are enough columns to track 4 weeks at a time.
