I have not read the 4 hour work week book yet but I know that Tim Ferriss is very popular for his productivity ideas these days. I was very surprised to find a page on his blog in which he speaks of gaining a huge amount of , 34 pounds of muscle in 4 weeks.
The idea behind Tims plan was the idea that you push your muscles really hard for a short period of time. In Tim’s case he would do one set of an exercise to failure, you just do that one set and when you have nothing left in you you are then done the exercise, just a few compound exercises as well.
For diet Tim ate lots of protein (I am a bit iffy on huge protein intake, hard on the kidneys…) and kept the carbs down so that hiw body would canabalize fat and still have enough amino acids in which to build muscle with