Size Surge 2.0 PDF Review: Does It Really Work? My Honest Experience and Results
Size Surge 2.0 PDF Download: How to Gain 20 Pounds of Muscle in 10 Weeks
Do you want to transform your physique in a matter of weeks? Do you want to pack on slabs of lean muscle mass without gaining fat? Do you want to learn the secrets of building a powerful and impressive body that turns heads wherever you go?
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If you answered yes to any of these questions, then you need to check out Size Surge 2.0, the ultimate muscle-building program that has helped thousands of men achieve their dream bodies in record time.
In this article, you will discover what Size Surge 2.0 is, who it is for, what are its benefits, what are its main features, and how you can download it today and start your journey to a bigger and better you.
What is Size Surge 2.0 and who is it for?
Size Surge 2.0 is a comprehensive and proven muscle-building program that consists of three phases, each lasting for about three weeks, that will take you from skinny or average to muscular and strong in just 10 weeks.
Size Surge 2.0 is based on the original Size Surge Workout that was created by Jonathan Lawson, a former skinny guy who gained over 20 pounds of muscle in only two months by following a simple but effective training and nutrition plan.
Size Surge 2.0 is an updated and improved version of the original program that incorporates new research, techniques, and methods that will help you achieve even faster and better results.
Size Surge 2.0 is designed for anyone who wants to gain muscle mass quickly and safely, regardless of their age, experience level, or genetics. Whether you are a beginner who has never lifted weights before, or an advanced lifter who has hit a plateau, Size Surge 2.0 will work for you.
What are the benefits of following Size Surge 2.0?
By following Size Surge 2.0, you will enjoy many benefits, such as:
More muscle mass. You will gain up to 20 pounds of lean muscle mass in just 10 weeks, which will make you look bigger, stronger, and more attractive.
More strength. You will increase your strength on all the major lifts, such as the bench press, squat, deadlift, and overhead press, which will make you more powerful and confident.
More definition. You will improve your muscle-to-fat ratio, which will make you look more ripped and defined, and enhance your muscle shape and separation.
More health. You will improve your overall health and well-being, by boosting your metabolism, immune system, hormone levels, and cardiovascular fitness.
More fun. You will enjoy your workouts more, by following a varied and stimulating program that will keep you motivated and challenged.
What are the main features of Size Surge 2.0?
Size Surge 2.0 is a complete and easy-to-follow program that includes everything you need to succeed, such as:
Training manual. This is the core of the program, where you will find detailed instructions on how to perform each phase of the program, with exercise descriptions, photos, videos, sets, reps, rest periods, and intensity techniques.
Nutrition guide. This is where you will learn how to eat to grow, with simple and flexible dietary guidelines, sample meal plans, food lists, calorie and macronutrient calculations, and supplement recommendations.
Progress tracker. This is where you will record your workouts, measurements, weight, body fat percentage, and photos, so you can track your progress and make adjustments as needed.
Support system. This is where you will get access to a private online community of fellow Size Surge 2.0 users, where you can ask questions, share tips, get feedback, and stay motivated.
Phase 1: Anabolic Primer Program
The first phase of Size Surge 2.0 is called the Anabolic Primer Program. The purpose of this phase is to prepare your body for the upcoming growth spurt by activating your anabolic hormones, increasing your muscle fiber recruitment, and improving your neuromuscular efficiency.
The duration of this phase is three weeks. You will train three times per week on non-consecutive days (for example, Monday-Wednesday-Friday). You will perform a full-body workout each time, using basic compound exercises that target all the major muscle groups. You will use moderate weights and high reps (12-15), with short rest periods (60 seconds) between sets. You will also use some intensity techniques such as drop sets and supersets to increase the metabolic stress and pump in your muscles.
The exercises and routines of Phase 1 are as follows:
Day 1Day 2Day 3
Squat 3 x 12-15Bench Press 3 x 12-15Pull-Up 3 x 12-15
Dumbbell Lunge 3 x 12-15Incline Dumbbell Press 3 x 12-15Dumbbell Row 3 x 12-15
Leg Curl 3 x 12-15 (drop set)Dumbbell Flye 3 x 12-15 (drop set)Cable Pullover 3 x 12-15 (drop set)
Calf Raise 3 x 15-20Lateral Raise 3 x 12-15Rear Delt Flye 3 x 12-15
Crunch 3 x max repsMilitary Press 3 x 12-15Dumbbell Shrug 3 x 12-15
Hanging Leg Raise 3 x max repsUpright Row 3 x 12-15 (superset)Biceps Curl 3 x 12-15 (superset)
Phase 2: Multi-Angular Mass Blast
The second phase of Size Surge 2.0 is called the Multi-Angular Mass Blast. The purpose of this phase is to stimulate your muscles from different angles and ranges of motion, using various exercises and techniques that will create more microtrauma and growth stimulation in your muscle fibers.
The duration of this phase is also three weeks. You will train four times per week on a two-way split routine (for example, Monday-Tuesday-Thursday-Friday). You will divide your body into two parts: upper body and lower body. You will train each part twice per week, using different exercises and routines each time. You will use heavier weights and lower reps (6-10), with longer rest periods (90 seconds) between sets. You will also use some intensity techniques such as X Reps, X Fade, and X/Pause to increase the tension and overload in your muscles.
The exercises and routines of Phase 2 are as follows:
Day 1: Upper Body 1Day 2: Lower Body 1Day 3: Upper Body 2Day 4: Lower Body 2
Bench Press 4 x 6-10Squat 4 x 6-10Incline Dumbbell Press 4 x 6-10Leg Press 4 x 6-10
Dumbbell Flye 3 x 8-12 (X Reps)Leg Extension 3 x 8-12 (X Reps)Cable Crossover 3 x 8-12 (X Reps)Hack Squat 3 x 8-12 (X Reps)
Pull-Up 4 x 6-10Leg Curl 4 x 6-10Lat Pulldown 4 x 6-10Romanian Deadlift 4 x 6-10
Cable Row 3 x 8-12 (X Fade)Calf Raise 4 x 15-20One-Arm Dumbbell Row 3 x 8-12 (X Fade)Seated Calf Raise 4 x 15-20
Military Press 4 x 6-10Crunch 3 x max repsDumbbell Shoulder Press 4 x 6-10Hanging Leg Raise 3 x max reps
Lateral Raise 3 x 8-12 (X/Pause)Cable Lateral Raise 3 x 8-12 (X/Pause)
Barbell Curl 4 x 6-10Incline Dumbbell Curl 4 x 6-10
Cable Curl 3 x 8-12 (X Reps)Concentration Curl 3 x 8-12 (X Reps)
Lying Triceps Extension 4 x 6-10Cable Pushdown 4 x
Overhead Triceps Extension 3 x 8-12 (X Fade)Dumbbell Kickback 3 x 8-12 (X Fade)
The intensity techniques used in Phase 2 are explained below:
X Reps. These are partial reps that you perform at the end of a set, when you can no longer do full reps. You move the weight through the bottom 10 to 15 percent of the stroke, where the muscle is fully stretched and activated. This will extend the tension time and recruit more muscle fibers.
X Fade. This is a technique that combines X Reps with a static hold. You perform X Reps as usual, but on the last one, you hold the weight at the bottom position for as long as possible, until you feel a burning sensation in your muscles. This will create more metabolic stress and pump in your muscles.
X/Pause. This is a technique that involves pausing at the bottom of each rep for one or two seconds, before lifting the weight again. This will eliminate any momentum and cheating, and increase the tension and stretch in your muscles.
Phase 3: Mass-4X Workout
The third and final phase of Size Surge 2.0 is called the Mass-4X Workout. The purpose of this phase is to maximize your muscle density and definition, by using higher volume and frequency, and lower intensity. This will create more sarcoplasmic hypertrophy, which is the expansion of the fluid-filled space within your muscle cells.
The duration of this phase is four weeks. You will train five times per week on a three-way split routine (for example, Monday-Tuesday-Thursday-Friday-Saturday). You will divide your body into three parts: chest-back-abs, legs-calves, and shoulders-arms. You will train each part twice per week, except for legs-calves, which you will train once per week. You will use lighter weights and higher reps (10-15), with very short rest periods (30 seconds) between sets. You will also use a special technique called 4X, which is explained below.
The exercises and routines of Phase 3 are as follows:
Day 1: Chest-Back-AbsDay 2: Legs-CalvesDay 3: Shoulders-Arms
Bench Press 4 x 10-15 (4X)Squat 4 x 10-15 (4X)Military Press 4 x 10-15 (4X)
Incline Dumbbell Press 4 x 10-15 (4X)Leg Extension 4 x 10-15 (4X)Lateral Raise 4 x 10-15 (4X)
Dumbbell Flye 4 x 10-15 (4X)Leg Curl 4 x 10-15 (4X)Rear Delt Flye 4 x 10-15 (4X)
15-20 (4X)
Crunch 4 x max repsBarbell Curl 4 x 10-15 (4X)
Hanging Leg Raise 4 x max repsCable Curl 4 x 10-15 (4X)
Lying Triceps Extension 4 x 10-15 (4X)
Cable Pushdown 4 x 10-15 (4X)
The special technique used in Phase 3 is explained below:
4X. This is a technique that involves doing four sets of the same exercise with the same weight, but with only 30 seconds of rest between sets. You pick a weight that allows you to get 15 reps on the first set, but due to fatigue, you will get fewer reps on the subsequent sets. Your goal is to get at least 10 reps on each set. If you get more than 10 reps on the fourth set, you increase the weight slightly on the next workout. This technique will create a lot of metabolic stress and pump in your muscles, as well as increase your endurance and work capacity.
Nutrition and Supplements
No matter how hard you train, you will not grow unless you provide your body with the proper nutrition and supplements. Nutrition and supplements are the fuel that drives your muscle growth, recovery, and performance. Without them, you will be spinning your wheels and wasting your efforts.
The dietary guidelines for Size Surge 2.0 are simple and flexible. You don't have to follow a strict meal plan or count calories or macros. You just have to follow some basic principles that will ensure you are eating enough quality food to support your muscle growth.
The dietary principles for Size Surge 2.0 are as follows:
Eat at least six meals per day. Eating frequently will keep your metabolism high, your blood sugar stable, your energy levels constant, and your muscles fed with amino acids and nutrients. Try to eat every two to three hours.
Eat enough protein. Protein is the building block of muscle tissue, and you need to consume enough of it to stimulate muscle protein synthesis and prevent muscle breakdown. Aim for at least one gram of protein per pound of bodyweight per day, from high-quality sources such as lean meat, poultry, fish, eggs, dairy, whey, casein, and soy.
Eat enough carbs. Carbs are the main source of energy for your muscles and brain, and you need to consume enough of them to fuel your workouts and replenish your glycogen stores. Aim for at least two grams of carbs per pound of bodyweight per day, from complex sources such as oats, rice, potatoes, pasta, bread, fruits, and vegetables.
Eat enough fats. Fats are essential for your hormone production, cell membrane function, nerve transmission, and absorption of fat-soluble vitamins. Aim for at least 0.5 grams of fats per pound of bodyweight per day, from healthy sources such as nuts, seeds, oils, avocados, olives, fish oil, and flaxseed.
you need to eat between 2,700 and 3,000 calories per day. Adjust this number according to your individual metabolism, activity level, and goals.
The recommended supplements for Size Surge 2.0 are as follows:
Whey protein. This is a fast-digesting protein that will provide your muscles with a quick dose of amino acids before and after your workouts. Whey protein will enhance your muscle recovery, growth, and strength. Take 20 to 40 grams of whey protein with water or milk 30 minutes before and after your workouts.
Casein protein. This is a slow-digesting protein that will provide your muscles with a steady supply of amino acids throughout the day and night. Casein protein will prevent muscle breakdown, increase your satiety, and improve your sleep quality. Take 20 to 40 grams of casein protein with water or milk before bed and between meals.
Creatine. This is a natural substance that will increase your muscle energy, strength, power, and endurance. Creatine will also enhance your muscle hydration, volume, and recovery. Take 5 grams of creatine monohydrate with water or juice before and after your workouts.
Branched-chain amino acids (BCAAs). These are three essential amino acids (leucine, isoleucine, and valine) that will stimulate your muscle protein synthesis, prevent muscle breakdown, reduce muscle soreness, and improve your exercise performance. Take 5 to 10 grams of BCAAs with water during your workouts.
Glutamine. This is a conditionally essential amino acid that will support your immune system, gut health, muscle recovery, and growth hormone production. Take 5 grams of glutamine with water before bed and after your workouts.
Conclusion
You have just learned everything you need to know about Size Surge 2.0, the ultimate muscle-building program that will help you gain 20 pounds of muscle in 10 weeks.
You have learned what Size Surge 2.0 is, who it is for, what are its benefits, what are its main features, and how you can download it today and start your journey to a bigger and better you.
You have also learned how to perform each phase of the program, with exercise descriptions, photos, videos, sets, reps, rest periods, and intensity techniques.
You have also learned how to eat to grow, with simple and flexible dietary guidelines, sample meal plans, food lists, calorie and macronutrient calculations, and supplement recommendations.
All you have to do now is take action and follow the program as outlined. If you do that, you will be amazed by the results you will achieve in just 10 weeks.
Don't wait any longer. Download Size Surge 2.0 PDF today and get ready to experience a size surge like never before!
FAQs
Here are some frequently asked questions about Size Surge 2.0:
How long does it take to see results from Size Surge 2.0?
energy, and pump in your muscles. You will also notice a slight increase in your body weight and muscle size.
You will see more significant results from Size Surge 2.0 after the first three weeks of following the program. You will notice a noticeable increase in your muscle mass, definition, and vascularity. You will also notice a substantial increase in your body weight and measurements.
You will see the most dramatic results from Size Surge 2.0 after completing the entire 10 weeks of following the program. You will notice a remarkable transformation in your physique, with up to 20 pounds of lean muscle mass added to your frame. You will also notice a huge increase in your strength, power, and endurance.
Can I do Size Surge 2.0 at home or at a gym?
You can do Size Surge 2.0 either at home or at a gym, depending on your preference and availability of equipment. However, you will need some basic equipment to perform the exercises and routines of the program.
The equipment you will need for Size Surge 2.0 are as follows:
A barbell and a set of plates.
A pair of dumbbells and a set of adjustable weights.
A bench that can be inclined and declined.
A squat rack or a power cage.
A pull-up bar or a lat pulldown machine.
A leg curl machine or a resistance band.
A calf raise machine or a block of wood.
A cable machine or a set of resistance bands.
A weight belt or a backpack with some books.
If you have access to a gym, you will have no problem finding all the equipment you need for Size Surge 2.0. If you train at home, you may have to improvise or substitute some exercises with similar ones that use the equipment you have available.
Is Size Surge 2.0 suitable for beginners or advanced lifters?
Size Surge 2.0 is suitable for both beginners and advanced lifters, as it can be adapted to any experience level and goal. However, there are some differences in how you should approach the program depending on your current level of fitness and training.
If you are a beginner, you should start with Phase 1 of Size Surge 2.0, as it will help you build a solid foundation of strength and muscle mass, as well as teach you proper form and technique on the basic exercises. You should also start with lighter weights and lower intensity, and gradually increase them as you progress through the program. You should also focus on learning how to eat to grow, by following the dietary guidelines and supplement recommendations of Size Surge 2.0.
If you are an advanced lifter, you can skip Phase 1 of Size Surge 2.0, as it may be too easy for you, and start with Phase 2 or Phase 3, depending on your preference and goal. You should also start with heavier weights and higher intensity, and adjust them according to your feedback and results. You should also focus on optimizing your nutrition and supplementation, by fine-tuning your calorie and macronutrient intake, and adding some extra supplements that may enhance your performance and recovery.
How can I track my progress with Size Surge 2.0?
Tracking your progress with Size Surge 2.0 is very important, as it will help you stay motivated, focused, and accountable. It will also help you evaluate your results and make adjustments as needed.
weight, body fat percentage, and photos. You should update your progress tracker at least once pe