How Casey Viator Gained 63 Pounds of Muscle in 28 Days? The Colorado Experiment

Affiliate Disclaimer |

An average natural lifter can gain nearly 2-4 lbs of muscle in a month by focusing on resistance training and eating a well-rounded diet. However, an experiment was performed in May 1973 called The Colorado Experiment, where Casey Viator managed to gain 63.21 lbs of pure muscle in 28 days.

In this article, we are going to go through the facts and fiction of the Colorado Experiment and try to scavenge information that can be used by natural lifters like us to make solid gains:

Casey Viator Posing
Credit: ArthurJonesExercise.com

The Colorado Experiment

The Colorado Experiment was a bodybuilding experiment run by Arthur Jones at the Colorado State University in May 1973 using Nautilus equipment.

The main purpose of this experiment was to produce muscular growth by training Casey Viator every other day (14 times) for 28 days in a supervised setting. Moreover, Arthur Jones personally trained Casey Viator for every workout. The training was intense, progressive, and involved a negative-only repetition style on 50 percent of the exercises.

In the first week, Casey Viator gained 27.25 pounds of muscle (an average of 3.9 pounds of muscle per day). Viator’s overall muscle mass gain in 28 days was 63.21 pounds, an average muscle mass increase of 2.26 pounds per day.

First Subject (Casey Viator), 28 days

  1. Increase in body weight: 45.28 pounds
  2. Loss of body fat: 17.93 pounds
  3. Muscular gain: 63.21 pounds

Second Subject (Arthur Jones), 22 days

  1. Increase in body weight: 13.62 pounds
  2. Loss of body fat: 1.82 pounds
  3. Muscular gain: 15.44 pounds

Muscle Gains of Eight Other Subjects

  • David Hudlow: 18.5 pounds of muscle in 11 days (Documented in The New High-Intensity Training)
  • Eddie Mueller: 18.25 pounds of muscle in 10 weeks (Documented in Massive Muscles in 10 Weeks)
  • Todd Waters: 15.25 pounds of muscle in 6 weeks (Documented in High-Intensity Strength Training)
  • Jeff Turner: 18.25 pounds of muscle in 4 weeks (Documented in GROW)
  • Keith Whitley: 29 pounds of muscle in 6 weeks (Documented in Bigger Muscles in 42 Days)
  • David Hammond: 22.5 pounds of muscle in 6 weeks (Documented in Bigger Muscle in 42 Days)
  • Joe Walker: 17.38 pounds of muscle in 6 weeks (Documented in The Body Fat Breakthrough)
  • Shane Poole: 19.34 pounds of muscle in 6 weeks (Documented in The Body Fat Breakthrough)
Casey Viator Posing
Credit: ArthurJonesExercise.com

Diet

No special food supplements, growth drugs, or steroids were used.

A well-balanced diet was consumed, with Viator eating 6-8 meals per day with 400 grams of protein. Viator claimed he ate ~5000 calories a day during the experiment.

Moreover, fat intake and carb consumption were kept to a minimum since Arthur did not believe in force feeding or “bulking” diets.

Workout Routine

Casey Viator performed a total of 14 workout sessions with roughly 7 hours (33.6 minutes per session on average) total of training. However, the workout sessions were very intense.

You can guess the intensity using this anecdote from the 1970s often told to demonstrate the intensity of Jone’s training; One time, the renowned bodybuilding Champion Arnold Schwarzenegger couldn’t finish a workout with Arthur Jones because it was too hard.

Moreover, In his 1999 autobiography, Viator described how Jones would often use a variety of tricks, including outright insults, to ensure Casey didn’t hold anything back during training.

The exercises that have been used in the Colorado Experiment are simple. The uniqueness of the training routine lies in how these exercises were performed. Here are a few guidelines that were followed while performing these exercises during the Colorado experiment:

Perform One Extremely Intense Set: You have to perform one extremely intense set of each exercise listed in the workout. In this set, you have to perform as many reps as you can. You have to perform enough reps that you reach a point where you don’t even want to entertain the idea of doing another set of an exercise.

Regular Style Exercise: Regular style exercise is where you perform both the positive (lifting) phase and the lowering (negative) phase of each repetition, that is, lifting the weight in 1-2 seconds and lowering the weight in 2-3 seconds. You have to continue each regular-style exercise until you cannot do the full-range positive phase.

Negative-only Style Exercise: You have to load the bar or machine with 30 to 40 percent more resistance than you can regularly handle. Spotters help you lift the weight into the starting position so that you can lower the weight unassisted.

You lower the resistance slowly back to the starting position in 4 to 8 seconds and repeat the procedures for 6 to 8 controlled negative-only repetitions.

Rep Ranges: For regular exercises, select a weight that allows you to perform between 7-10 repetitions. For negative-only exercises, select a weight that allows you to perform between 6-8 repetitions.

Progression: Attempt constantly to increase the number of reps or weight or both. However, never sacrifice form in the attempt to make progress.

Metabolic Conditioning: The most important part of the Colorado Experiment is metabolic conditioning. To maximize muscle growth, the subject can rest for no more than one minute between sets. The goal is to decrease rest periods to 30 seconds, which should be done over several workouts.

Casey Viator Training
Credit: ArthurJonesExercise.com

Workout #1

  1. Stiff-Legged Deadlift with Barbell – Regular
  2. Leg Extension Machine – Negative Only
  3. Squat with Barbell – Regular
  4. Leg Curl Machine – Negative Only
  5. Bent-Armed Pullover with EZ-Curl Bar – Regular
  6. Lat-Machine Pulldown to Chest – Regular
  7. Overhead Press with Barbell – Regular
  8. Chin-Up – Negative Only
  9. Overhead Triceps Extension with Dumbbell – Regular
  10. Biceps Curl with Barbell – Negative Only

Workout #2

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Lat-Machine Pulldown to Chest – Regular
  3. Overhead Press with Barbell – Regular
  4. Chin-Up – Negative Only
  5. Bench Press with Barbell – Negative Only
  6. Biceps Curl with Barbell – Negative Only
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Lateral Raise with Dumbbells – Regular
  9. Dip – Regular
  10. Squat with Barbell – Regular

Workout #3

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Bent-Over Row with Barbell – Regular
  3. Overhead Press with Barbell – Regular
  4. Chin-Up – Negative Only
  5. Dip – Negative Only
  6. Shoulder Shrug with Barbell – Regular
  7. Bench Press with Barbell – Negative Only
  8. Biceps Curl with Barbell – Negative Only
  9. Overhead Triceps Extension with Dumbbell – Regular
  10. Behind Neck Chin-Up – Negative Only
  11. Lateral Raise with Dumbbells – Regular
  12. Leg Extension Machine – Negative Only
  13. Squat with Barbell – Regular
  14. Leg Curl Machine – Negative Only

Workout #4

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Lat-Machine Pulldown to Chest – Regular
  3. Overhead Press with Barbell – Regular
  4. Chin-Up – Regular
  5. Bent-Over Row with Barbell – Regular
  6. Dip – Regular
  7. Biceps Curl with Barbell – Negative Only
  8. Overhead Triceps Extension with Dumbbell – Regular
  9. Biceps Curl with Barbell – Negative Only
  10. Lateral Raise with Dumbbells – Regular
  11. Squat with Barbell – Regular
  12. Stiff-Legged Deadlift with Barbell – Regular

Workout #5

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Bent-Over Row with Barbell – Regular
  3. Overhead Press with Barbell – Regular
  4. Biceps Curl with Barbell – Negative Only
  5. Bench Press with Barbell – Negative Only
  6. Chin-Up – Negative Only
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Biceps Curl with Barbell – Negative Only
  9. Lateral Raise with Dumbbells – Regular
  10. Stiff-Legged Deadlift with Barbell – Regular
  11. Leg Extension Machine – Negative Only
  12. Squat with Barbell – Regular

Workout #6

  1. Chin-Up – Regular
  2. Dip – Regular
  3. Biceps Curl with Barbell – Negative Only
  4. Overhead Triceps Extension with Dumbbell – Regular
  5. Shoulder Shrug with Barbell – Regular
  6. Overhead Press with Barbell – Regular
  7. Dip – Regular
  8. Squat with Barbell – Regular

Workout #7

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Lat-Machine Pulldown to Chest – Regular
  3. Overhead Press with Barbell – Regular
  4. Biceps Curl with Barbell – Negative Only
  5. Bench Press with Barbell – Negative Only
  6. Chin-Up – Negative Only
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Behind-Neck Pull-Up – Negative Only
  9. Lateral Raise with Dumbbells – Regular
  10. Squat with Barbell – Regular
  11. Stiff-Legged Deadlift with Barbell – Regular
  12. Leg Extension Machine – Negative Only

Workout #8

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Chin-Up – Regular
  3. Bench Press with Barbell – Negative Only
  4. Dip – Regular
  5. Biceps Curl with Barbell – Negative Only
  6. Lat-Machine Pulldown to Chest – Regular
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Overhead Press with Barbell – Regular
  9. Dip – Negative Only
  10. Bent-Over Row with Barbell – Regular
  11. Chin-Up – Negative Only
  12. Squat with Barbell – Regular

Workout #9

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Lat-Machine Pulldown to Chest – Regular
  3. Chin-Up – Regular
  4. Bench Press with Barbell – Negative Only
  5. Dip – Regular
  6. Overhead Press with Barbell – Regular
  7. Biceps Curl with Barbell – Negative Only
  8. Bent-Over Row with Barbell – Regular
  9. Chin-Up – Negative Only
  10. Overhead Triceps Extension with Dumbbell – Regular
  11. Lateral Raise with Dumbbells – Regular
  12. Dip – Negative Only
  13. Squat with Barbell – Regular
  14. Stiff-Legged Deadlift with Barbell – Regular

Workout #10

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Lat-Machine Pulldown to Chest – Regular
  3. Overhead Press with Barbell – Regular
  4. Chin-Up – Regular
  5. Bench Press with Barbell – Negative Only
  6. Dip – Regular
  7. Biceps Curl with Barbell – Negative Only
  8. Overhead Triceps Extension with Dumbbell – Regular
  9. Bent-Over Row with Barbell – Regular
  10. Lateral Raise with Dumbbells – Regular
  11. Overhead Triceps Extension with Dumbbell – Regular
  12. Squat with Barbell – Regular
  13. Stiff-Legged Deadlift with Barbell – Regular

Workout #11

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Bent-Over Row with Barbell – Regular
  3. Overhead Press with Barbell – Regular
  4. Chin-Up – Regular
  5. Bench Press with Barbell – Negative Only
  6. Dip – Regular
  7. Biceps Curl with Barbell – Negative Only
  8. Overhead Triceps Extension with Dumbbell – Regular
  9. Behind-Neck Pull-Up – Negative Only
  10. Overhead Triceps Extension with Dumbbell – Regular
  11. Squat with Barbell – Regular
  12. Leg Extension Machine – Negative Only

Workout #12

  1. Overhead Press with Barbell – Regular
  2. Chin-Up – Regular
  3. Dip – Regular
  4. Biceps Curl with Barbell – Negative Only
  5. Bench Press with Barbell – Negative Only
  6. Biceps Curl with Barbell – Negative Only
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Biceps Curl with Barbell – Negative Only
  9. Overhead Triceps Extension with Dumbbell – Regular
  10. Dip – Regular
  11. Wrist Curl with Barbell – Regular

Workout #13

  1. Bent-Armed Pullover with EZ-Curl Bar – Regular
  2. Bent-Over Row with Barbell – Regular
  3. Overhead Press with Barbell – Regular
  4. Chin-Up – Negative Only
  5. Dip – Negative Only
  6. Biceps Curl with Barbell – Negative Only
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Biceps Curl with Barbell – Negative Only
  9. Overhead Triceps Extension with Dumbbell – Regular
  10. Dip – Negative Only
  11. Wrist Curl with Barbell – Regular
  12. Squat with Barbell – Regular

Workout #14

  1. Overhead Press with Barbell – Regular
  2. Chin-Up – Regular
  3. Dip – Regular
  4. Biceps Curl with Barbell – Negative Only
  5. Bench Press with Barbell – Negative Only
  6. Biceps Curl with Barbell – Negative Only
  7. Overhead Triceps Extension with Dumbbell – Regular
  8. Biceps Curl with Barbell – Negative Only
  9. Overhead Triceps Extension with Dumbbell – Regular
  10. Dip – Negative Only
  11. Wrist Curl with Barbell – Regular
  12. Squat with Barbell – Regular
Casey Viator Posing
Credit: ArthurJonesExercise.com

How Casey Viator Gained 63 lbs?

Here are a few facts that may justify Casey Viator’s gains:

  1. Casey Viator dieted before the experiment: Casey Viator was eating less than 800 calories a day for 6 weeks leading up to the experiment.
  2. Viator took 5 months off training before the experiment: Due to some health issues, Viator took 5 months off from the gym.
  3. Casey’s ‘average’ weight was over 220 pounds: Casey competed at 217 pounds. His ‘average’ weight when not preparing for the contest was over 220 pounds. And he was this size for many years before the Colorado Experiment. But due to health issues during the Colorado Experiment, his body weight was down to 168 pounds.
  4. Muscle memory: Casey Viator took 5 months off training and he normally weighs 220 pounds. His muscles may have responded by returning to their original state once he started training again.
  5. Casey was far from average: He won 1970 AAU Teen Mr. America, 1970 AAU Mr. USA, 1971 AAU Mr. USA, 1971 AAU Jr. Mr. America, and more. Viator was an exceptionally gifted athlete.

Takeaway

No other subject managed to come close to Casey Viator’s results. However, when this experiment was conducted again most subjects managed to gain more muscle than an average natural lifter does.

This may be the sign that the strategies utilized in the colorado experiment may help natural lifter grow their gains. There are many things you can learn from this experiment.

For instance, Introducing an Extremely Intense Set, Negative-only Style Exercise, and Metabolic conditioning in your workout session may skyrocket your results.

You may not gain 63 lbs in a month, however, by increasing your training intensity using these simple strategies, you may gain more than 5 lbs of muscle in a month and lower your total training time.

Pinterest Pin
(Do you want to go through this article later? Save this pin to your Bodybuilding board on Pinterest to come back again!)

P.S Thanks for reading! If you enjoyed this article on The Colorado Experiment, feel free to share it. Moreover, leave a question down below in the comment section if you have any.

This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. Please read my affiliate disclaimer for more info.

The following two tabs change content below.

Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

Leave a Comment