Here՚s the book on personal transformation... 

SUPER SQUATS: How To Gain 30 Pounds of Muscle in 6 Weeks

by Randall J. Strossen, Ph.D.

SUPER SQUATS: the book that's the legend because of the results it produces. The SUPER SQUATS program for getting big and strong is so effective, it can stand up to anything going and there are no gimmicks, secret routines, fancy equipment or exotic supplements. 

Based on the classic 20-rep squat routine and using ordinary food and common equipment, the SUPER SQUATS program does carry a price tag: very hard work and the underlying will to succeed. Not only will it turn scarecrows into men of substance, it will also show you what you are made of and it may just change your life. If you're tired of wearing small or medium shirts, have at it and grow.