Voted the #1 workout to build strength and size simultaneously on Critical

Is It Even Possible to
Add 2 Inches to Your Biceps
& 25 LBS to Your Bench While
Gaining 14 Pounds of Lean Muscle
In 60-Days With Just 3 Exercises…

…All While Working Out

Failure in Gym
If You Have Ever Hired the Wrong Personal Trainer, Tried Ineffective Magazine Routines, Wasted Hours in the Gym On the Wrong Movements or You've Flushed Your Hard Earned Money Down the Toilet on Magic Pills & Powders
You Need To Read This Article Before You Even Think About Working Out Again!

By Chris Wilson, CPT, RKC
Head Strength Coach, Critical Bench

Are you sucking down protein shake after protein shake and only gaining mass around your belly? Have you been lifting weights for years and just feel totally stuck? No matter what you have tried, you just can't improve your bench and your arms aren't any bigger than they were 5 years ago.

If you think you might fit into any of those categories, keep reading to learn how I accidentally discovered the biggest mistakes all guys make when they try to gain size and the strength to match and exactly what to do instead.

Chis Wilson on TV

Hi, my name is Chris Wilson and I specialize in getting guys Stronger and Bigger and I do so faster and easier than anyone else on the planet.

Let me tell you the story about one of my most challenging clients and the secret technique he helped me develop that packs on powerful ripped muscle while spending half the time in the gym.

The clients name was Paul. Paul was "skinny-fat" and he'll admit it. He had a bird chest, no butt at all, weak looking arms but he still had a bit of a beer belly.

As a single 25-year old with a full-time demanding job Paul was a good sport and agreed to try a lot of advanced techniques.

No matter what we tried he just wasn't responding. We tried interval training, slow-go cardio sessions after weight training, cutting carbs, bodyweight routines, hitting the muscles from every angle, pyramiding up and down, you name it, we tried it.

I was totally out of ideas, the same techniques that were working like gang busters for others was just….well…leaving Paul pissed off and feeling defeated.

We were both ready to throw in the towel when the strangest thing happened. Paul got busy at work and was about to take a break from training. I didn't want him to do that so I suggested we cut back to 3-days a week, there would be no cardio and we'd finish up in less than an hour.

Here's the weirdest part, we were going to focus on just 3 big exercises.

Paul thought it sounded nuts. With all the other stuff we tried how could something this simple actually work?


But 4-Weeks Later…BOOM! Paul was increasing the weight on all his lifts, his shoulders looking like cannonballs and his arms were stretching his sleeves. They measured an inch bigger even though we hadn't even been directly hitting his biceps or triceps. Plus his stories about the weekends were getting better too. His new earned muscle had really given his confidence a boost which everyone noticed.

With Paul's help of course, this is how I accidentally discovered what I now call the AfterGrowth Effect.

Now before we dive into the specifics of the AfterGrowth Effect, it is really important we talk about what you have to stop doing immediately if you want to gain serious mass while getting stronger at the same time. I have boiled all my research and experience down to 3 big mistakes almost all guys make which keep them scrawny and weak. ......


Doing Body Part Split Routines BEFORE You Have Strength & Size

If you can't bench your bodyweight 10 times, then you must work on getting stronger first before doing split routines, if you hope to get jacked.

Strength is the quality everything else can be built on. If your nervous system isn’t ready and your bones, tendons & ligaments aren’t strong, you’re not going to be able to support the muscle you’re trying to build.

If you want to add lean muscle mass to your frame you must understand that it has been scientifically proven that Strength IS Size.

The best built guys always come from a strength background before they started training with split routines and body part isolation workouts.

Look at the legendary Arnold Schwarzenegger as an example. He started out as an Olympic lifter and Powerlifter before he got into bodybuilding. Arnold built the foundational frame needed to support all that muscle in his teens with basic compound movements.

Even Arnold's mentor and 3X Mr. Universe, Reg Park, could deadlift 700 lbs, squat 605 lbs and bench press 500 lbs and this was before steroids even existed!

BOTTOM LINE: If you see a huge ripped guy at the gym isolating muscle groups with super light weight, just remember that's not what built the size you see initially.
Arnold Schwarzenegger
Abs that work!

Trying to Get 6-Pack Abs with Countless Abs Exercises

Performing any big lifts or compound exercises (that use multiple muscle groups) requires all of your abdominal muscles to be engaged.

When you use free weights and full body exercises your abs are getting worked so you don't need to train them again at the end of your workout.

BOTTOM LINE: When you do a compound free weight exercise that works more than one muscle group, you use your core (abs & lower back). Spend your time on the exercises that give you the most results instead of wasting time on exercises that only isolate the abs like crunches, sit-ups or leg raises.
Abs that work!

Spending WAY Too Much Time at The Gym

This may sound counter-intuitive but working out too many days a week and for too long is putting a halt to gains because it slows down the release of your muscle building hormones.

Workouts that are under an hour long release the most muscle building hormones.

Look, if you’ve been making these mistakes don’t get down on yourself. We’ve all been there. It’s actually NOT YOUR FAULT. For whatever reason, nobody had shared this information with you before.

I’ve been fortunate enough to have trained with several super strong pro bodybuilders, my high school friend and boss who has competed in powerlifting and I’ve collaborated with hundreds of other top fitness pros & strength coaches in the industry.

BOTTOM LINE: Unless you have nothing else to do and enjoy socializing and hanging out at the gym on a daily basis for hours upon hours it's just not needed. You can get far better results with shorter focused workouts less often.

I’m not telling you this to brag but to tell you with 100% certainty that …

Too much time in the gym
No combination of barbell lifts demands this magnitude of working muscles.
Lift Exercises
Squats require all the muscles of the legs to fire along with the entire abdominal wall not to mention the upper body muscles that keep the barbell in place.
The Bench Press targets the chest, triceps and shoulders but also engages your biggest muscles, the lats, as well as the legs creating a strong platform to bench from.
The Deadlift is considered the most primal of all the lifts. Nothing hits all the muscles in the posterior chain better than this pulling movement.
If you focus on these exercises you'll hit the most muscles and get the most bang for your buck,
but the biggest advantage is the release of anabolic hormones they trigger.

These 3 Lifts Will Awaken Your ‘MAN-Making’ Hormones…

…The Essential Building Blocks of ALL Muscle & Strength

Anabolic Hormones like Testosterone, Growth Hormone & IGF-1 are the keys to unlocking your body’s muscle growth. All of these have crucial roles on how your muscles respond to your training. Without these key ingredients, your time in the gym would be 100% worthless!

You’re probably wondering what the heck they do…keep reading.

Anabolic (or Anabolism) simply means GROWTH. Making a bunch of smaller things into bigger things while using up a ton of energy in the process. For some, it has a negative connotation only because it’s often found in the same sentence as steroids.

But the fact is, your body naturally releases all kinds of goodies that help you grow and develop from a young boy into a full grown man-BEAST.

You don’t need outside help…the answer is already in you. You just need to UNLOCK the right doors inside your body to release these muscle building monsters.

Let me breakdown all of these extraordinary hormones.



No hormone gets as much press in strength training as the capital T and for good reason. Testosterone is what makes men, men. Without testosterone coursing through our veins, we would never grow facial hair, have energy or be TEN TIMES stronger than women. It is the KING of all male hormones and it is the bus driving all of the other muscle building hormones.

HOW TO STIMULATE IT: Although there are several factors that stimulate elevations in Testosterone, it appears that exercise selection may be the key variable. Large, compound exercises such as the squat, bench press and deadlift have been shown to produce large elevations in Testosterone as compared to exercises that stimulate smaller muscle groups.

Note: You need to structure your exercises in the right order to get the most benefit. Make sure you put your multi-joint mass building exercises first in your routine! Research proves this is critical and elevates the release of testosterone throughout your workout.

You'll want to lift heavy with 85-95% of your one rep max. Take 1-3 minute rests between sets for optimal results.

Growth Hormone & Insulin-Like
Growth Factor-1 (IGF-1):

Growth Hormone

The primary role of growth hormone is in promoting tissue anabolism or growth. So if you want muscle cells to increase in size, GH is extremely important.

Probably the coolest thing GH does is to stimulate the production of insulin-like growth factor-1 (IGF-1) which ultimately make your muscles grow.

HOW TO STIMULATE THEM: Perform 8-12 reps of multi-joint compound exercises with medium loads of 70-80% of your max and rest 1-minute between sets to get GH flowing.

Interesting Fact: One study has shown that 25-reps on the back squat resulted in the highest output of growth hormone.

A New Study Out of the UK Shares a Simple Way to Boost Testosterone in the Afternoon Setting You Up Perfectly For…
"The AfterGrowth Effect"

We've already established that "Anabolic" simply means to grow. This happens when we rest and recover especially during sleep. Likewise, the opposite of anabolic is "Catabolic" which simply means to break down. You're in a catabolic state when you are training because you are tearing down your muscles with your workout and the weights so that they can repair themselves and grow stronger.

Much of this repair and growth occurs at night when you're asleep which is when the body releases a large amount of anabolic muscle building hormones.

Testosterone levels begin to drop off dramatically after 9am which makes this a great time to trigger another release.

According to a new study out of the United Kingdom you can stop your testosterone from fizzling out during the day by lifting weights in the morning.

Using a semi-pro rugby team as lab rats, researchers took saliva samples to measure testosterone levels and split the players into three groups. Group one did not work out in the morning. Group 2 ran five by 40-meter sprints and the third group bench pressed and squatted for sets of three reps.

In the afternoon the team returned and gave another saliva sample and were tested in squats, bench presses, 40-meters sprints and countermovement jump.

The group that lifted in the morning had the highest afternoon testosterone levels and did the best in the performance tests.

How Can You Apply This Study To Your Training To Give Your Body An Instant Upgrade to Alpha Male Status?

Your goal should be to keep your body in an anabolic or growth state as much as possible and minimize the amount of time your body is breaking down or catabolic.

By manipulating the workout parameters you can create the AfterGrowth Effect where your body's muscle building hormones don't dip too low so that you can stay anabolic.

You've heard of the ‘afterburn’ effect right? When you do short 30-minute interval training sessions you can boost your metabolism to continue burning fat for 24-hours.

The AfterGrowth Effect works in a similar way for building muscle.

When you put all the pieces together that are shared in this article you can keep your body in an anabolic state for up to 20-hours.

A Done-For-You Solution With the Potential
To Add 40 Pounds of Muscle Mass
to Your Body While Making Increases in
Overall Strength by 400%!

You've learned a lot so far. You've learned about the exercises that work the most muscles and release the most anabolic hormones. You've learned the type of workouts to do when it comes to sets, reps and workout length in order to optimize your hormonal response. You even know what time of day to workout!

In fact, if you've read this far you have everything you need to implement this plan and take action with a little leg work.

I encourage you to do so, because you'll get insanely incredible results.

But if you're anything like me, your time is valuable and you appreciate a faster, easier solution and that's exactly what I've prepared for you.

the #1 Workout EVER for Building Size & Strength Simultaneously!

Everything we've discussed in today's article is outlined in the pdf as well as follow-along workout charts that tell you exactly what exercises to do on what days along with your reps, sets, weight to use and rest periods.

The booklet also explains and details the exercises and provides videos demonstrating proper execution so you can safely and effectively complete the workouts on your own.

What Makes ANABOLIC AFTERGROWTH Better Than Other Programs:

  • You are NOT required to do any cardio! This reduces your workout time by 45-minutes. You don't need to burn the extra calories when you're trying to add slabs of muscle.
  • You'll never workout for more than an hour. This is another huge time saver. Most workouts can be completed in 45-minutes or less. Sure, working out is fun, but so is having some spare time to enjoy the new muscle you've built away from the gym.
  • You only train 3 or 4 days a week. Remember your body grows when you're at rest. You don't have to live in the gym to get results, you just have to be smart. If you're the kind of guy that loves to hang out at the gym for your social life this isn't the program for you. Anabolic AfterGrowth is about fast results not socializing and wasting precious time.
  • Get Started Right Away. This is not an overwhelming home study course. You don't have to spend days reading the material and getting set up. Download the workouts right now, watch a couple exercise demo videos and you are ready to go! If you're a minimalist and looking to de-clutter, this program is perfect for you.
  • The Price is Dirt Cheap. It really just helps pay for the cost of creating the web site and graphics along with some of the credit card fees we pay. We're pricing it so low that it's hard to use lack of money as an issue. I really don't want price to be the reason you don't reach your muscle building goals this year.
    I could give this away completely free, but then you wouldn't have any skin in the game. Dishing out a few bucks actually increases success rates because you're more likely to stick with the workouts.
  • Follow Along Videos. Don't make the mistake I made and assume you know everything about the big lifts. It wasn't until I started training with co-author and powerlifter Mike Westerdal of Critical Bench that I learned the technique secrets that can make or break your bench press, deadlift and squat. The better your technique, the more weight you can lift safely and the more muscle you'll gain so it is so worth it to take us up on this coaching that is included with your purchase.
  • Tested in the Trenches. This exact training method has produced results for hundreds of our top end clients. It worked for guys just like you and it will work for you too.

What Do Anabolic AfterGrowth
Results Look Like?

From Skinny Teen to Bodybuilding Finalist

"The simple to follow no nonsense approach from Coach Chris and the team of Critical Bench laid a foundation of knowledge for me, which has helped me transform from a skinny teen to placing in a the NABBA Britain Finals."

Adam Foster

Add Pounds of Lean Muscle to YOUR Frame

Coach Chris' Anabolic AfterGrowth is perhaps one of the simplest and most straight forward programs for guys who want to get massively strong while adding pounds of useful muscle to their frame!

What impressed me most was the easy-to-follow design of the program. Because... from my 12 years of experience as a personal trainer, complex programs ALWAYS FAIL! It's the easy to follow programs that win every time and Anabolic AfterGrowth is so easy to follow anyone can use it to gain strength and muscle without getting confused or hitting plateaus. .

The bottom line is... If you're looking to get strong on the basics while adding pounds of lean useful muscle to your frame, this program is for you!.

Tyler J. Bramlett
(AKA The Garage Warrior)

T Levels Have Gone Through the Roof

"When it comes to strength training, I need the best "bang for your buck" exercises to build explosive power for my sport.

I can't be wasting time on useless isolation work that causes you to look puffy without adding strength.

Chris and Mike came up with the perfect solution to building explosive strength and raw power with Anabolic AfterGrowth.

Utilizing the 3 big lifts in a simple progressive manner has caused me to build large amounts of strength while having a lean shredded physique.

On top of that, my T levels have gone through the roof. This type of training is the real solution to naturally increase T levels instead of taking unnecessary drugs.

If you’re looking to turn yourself into a complete beast in the gym and in the sheets, this program is for you."

Andrew Raposo, CPT
Muay Thai Champion & Boxing Coach

20-Years Experienced

I have been lifting on and off, through various surgeries, for the past 20 years and have changed many of my bad habits and learned pro tips on form Critical Bench.

The smallest tweak in my form has made a huge difference and pushed me past a long standing plateau. The guys at Critical Bench are your “go to” experts and are an excellent and trustworthy resource for everyone.

Ken Wells

Take the 60-Day Challenge!

Personally, I like shorter attainable goals. Following a training program for half a year can get boring.
That's why Anabolic AfterGrowth is only 60-days long. You can do anything for 60-days!
Your gains are guaranteed because we are about to get crazy! 60-Day Guarantee

Don't decide right now, take Anabolic AfterGrowth for a 60-Day test drive.

If for any reason at all you're not thrilled with your decision, we'll be happy to refund you 100% of your money. There's really no risk at all. Just email our customer support manager Al at sales at and we'll take care of you.

You have a full 60-days to evaluate and experience the results.

We stand behind your success. Really, if you don't like the pictures in the book you can get a refund.

If you're pissed that you only gained 10 pounds of muscle, no problem, keep it and still get your money back.

That won't be necessary though, because you are going to love this workout and our service.

It's fast, it's easy and it works. GUARANTEED.

Become the Man You Were Born to Be!

It's time for you to claim your new size and strength as rapidly as possible!

We've designed a workout that gives you plenty of bang for your buck, with precise planning and calculation. The right combination of these training factors will spark an unparalleled release of testosterone, growth hormone and insulin-like growth factors (IGFs).

These anabolic hormones will stimulate protein synthesis and muscle growth, enhance recuperation from training and boost your overall body strength.

Current research shows that the anabolic response as a result of weight training plays a major role in increasing strength and muscle mass whether you're a beginner or advanced lifter.

The surge in testosterone, growth hormone and IGFs that accompanies compound, multi-joint exercises found in "Anabolic AfterGrowth" increases total-body strength and growth.

Nothing will stimulate your all-around development like the exercises and programming we've designed for you.

Mike Westerdal
YES! You Can Get Huge & Freaky Strong Too

When Coach Chris told me about the results his clients were getting with Anabolic AfterGrowth I was not surprised at all. Personally I made the biggest gains of my life when I focused on the three big lifts and started dropping the reps.

Up until that point my strength and body weight had been increasing at a slow but steady state.

This is by far the #1 Workout I'd recommend for anyone that wants to gain muscle & strength in the fastest, most efficient manner physically possible without drugs.

This program is not a fad. This is how you build your foundation of strength. You are going to love it, I promise.

Coach Chris is a great guy and friend who knows what he's talking about. It's my honor to help bring this publication to the people!

Mike Westerdal, CPT, RKC

Expert Approved
Travis Stoetzel
Nothing Works Better

When it comes to building powerful strength and muscle fast, nothing works better then the good ol' BASICS. Chris and Mike definitely hit a home run with their Anabolic AfterGrowth program as it covers the basics, but goes so much more beyond that. It's a killer program that when implemented as laid out will no doubt produce some serious results.

Travis Stoetzel
Owner Forged Athlete Gym

Expert Approved

What You’ll Experience WITHIN Days of Starting Anabolic AfterGrowth:

  • No More WASTING YOUR TIME w/ Repetitive Isolation Lifts!
  • No More Training for Hours and Hours and NEVER Seeing or Feeling Gains!
  • No More $$$ Flushed Down the Toilet with ‘CRAP’ that Doesn’t Work!
  • Instead…YOU WILL:
  • Naturally BOOST Testosterone Levels in LESS Time at the Gym to add muscle more efficiently.
  • Trigger Stronger Signals for Protein Synthesis FORCING your Muscle Cells to Grow FASTER than ever before.
  • Decrease WASTED Time at the Gym working the Body in Small Chunks.
  • Activate MORE Muscles Doing Meaningful Exercises that TORCH Fat so you don't have that bloated look.
  • Gain Brute Strength focusing your time on Performance based Lifts used by the World’s Greatest Athletes that have useful muscle.
  • NEVER again feel a ‘lack of direction’ at the Gym or have a feeling of being overwhelmed.
  • Create a superior Mind-Muscle connection by working the body as a chain.
  • Remove imbalances of strength quickly helping to eliminate pain and weak spots throughout the body.
  • Stimulate 100% Natural Mass Building Hormones WITHOUT anything artificial and fake that could harm your body and health.
  • Have more energy during the day and sleep better at night because your body is a well-oiled machine!

Claim Your Dense Ripped Athletic Muscle When You Basically Steal Anabolic AfterGrowth for the Chump Change Bargain Price of……

Anabolic AfterGrowth $50 Regular Price

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An appointment with a trainer that probably doesn't know how to execute the 3 Big Lifts or design a workout for strength and size would cost you a minimum of $50.

The ridiculously low price of just $9 is cheaper than you'd pay for a pizza or 6-pack of beer that wouldn't do anything to help you reach your goals of becoming a ripped muscular stud.

I know you can do it. I know you have what it takes. I believe in you. Do the right thing. Fulfill your God given potential to be the man you are destined to become.

Create your legacy of strength brother, for yourself and for everyone that relies on you. Every day is a new day and tomorrow is a fresh start.

You got this and I've got your back 100% of the way.

Chris Wilson

Soli Deo gloria,

Chris Wilson, CPT, HSC, RKC
Head Strength Coach

P.S. We've designed a workout that gives you everything you need without the fluff. It has been designed with precise planning and calculation. The right combination of these training factors will spark an unparalleled release of testosterone, growth hormone and insulin-like growth factors (IGFs).

These anabolic hormones will stimulate protein synthesis and muscle growth, enhance recuperation from training and boost your overall body strength.

Current research shows that the anabolic response as a result of weight training plays a major role in increasing strength and muscle mass whether you're a beginner or advanced lifter.

The surge in testosterone, growth hormone and IGFs that accompanies compound, multi-joint exercises found in "Anabolic AfterGrowth" increases total-body strength and growth.

Nothing will stimulate your all-around development like the exercises we've selected for you in Anabolic AfterGrowth.

Get started today and claim the greatness you were created to have.

Got a Question?

Check Out Our Frequently Asked Questions:

Q: Do I need any special powerlifting equipment?
A: Nope, this program does not use any fancy training aides. All you need is access to a bench, squat rack, a bar and lots of plates.

Q: Do I need a gym membership to do this program?
A: You can do the Anabolic AfterGrowth workout at home with minimal equipment or at any commercial gym.

Q: What if the routine doesn’t work for me?
A: It will work. But to make you feel better, if for any reason you’re not happy you’ll get a full refund, no questions asked. I stand behind this product 110% and have no problem offering a money back guarantee.

Q: I want to start the workouts right now. Do I have to wait for the booklet to come in the mail?
A: You don’t have to wait, you can have access in just a few moments. Anabolic Aftergrowth is a digital product so don’t worry about shipping fees or delaying results.

Q: How often and for how long will I train?
A: 3 or 4 times a week for less than an hour per session and there's NO cardio needed.

Q: What if I don't know how to do the exercises?
A: We provide you with detailed descriptions and video examples.

Check out some of my past success stories who have followed my programs

Buy Now


Häkkinen, K., A. Pakarinen, M. Alen, and P. V. Komi. Serum hormones during prolonged training of neuromuscular performance. Eur. J. Appl. Physiol. 53: 287-293, 1985.

Häkkinen K, Pakarinen A, Kyröläinen H, Cheng S, Kim DH, Komi PV, Neuromuscular adaptations and serum hormones in females during prolonged power training, Int J Sports Med, Apr;11(2):91-8, 1990.

Häkkinen K, Pakarinen A, Alen M, Kauhanen H, Komi PV, Neuromuscular and hormonal adaptations in athletes to strength training in two years, J Appl Physiol, Dec;65(6):2406-12, 1988.

Linnamo V, Pakarinen A, Komi PV, Kraemer WJ, Häkkinen K, Acute hormonal responses to submaximal and maximal heavy resistance and explosive exercises in men and women, J Strength Cond Res, Aug;19(3):566-71, 2005.

Raastad T, Bjoro T, Hallen J, Hormonal responses to high- and moderate-intensity strength training exercise, Eur J Appl Physiol 82:121-128, 2000.

Vingren JL, Kraemer WJ, Ratamess NA, Anderson JM, Volek JS, Maresh CM (2010) Testosterone physiology in resistance exercise and training: the up-stream regulatory elements, Sports Med 40:1037-1053, 2010.

Baechle, T. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 1994. pp. 86-107

Kraemer et al. 2002, Gotshalk et al. 1997, Kraemer et al. 1990).

Rønnestad BR, Nygaard H, Raastad T, Physiological elevation of endogenous hormones results in superior strength training adaptation, Eur J Appl Physiol, Sep;111(9):2249-59. Epub 2011 Feb 16, 2011.

Ratamess NA, Kraemer WJ, Volek JS, et al. Androgen receptor content following heavy resistance exercise in men. J Steroid Biochem Mol Bio 2005;93(1):35-42.

Ballor DL, Becque MD, Katch VL. Metabolic responses during hydraulic resistance exercise. Med Sci Sports Exerc 1987;19:363-367.


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