Buy this book and follow the instructions to the letter. No two ways about it.
This is actually a very good book.
However, I truly think it is best suited to the ectomorph. I did this routine to the "t" back in the day, and my squat went waaaay up (I had already been squatting intensely, so the "take your ten rep max and do twenty reps" did not apply to me). I drank all of the milk and ate the way Strossen prescribed and I got a decent amount of unwanted fat.
Squatting like that will get you all kinds of attention (strange looks mostly) from the rest of the gym.
