Mass Building

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Mass in a Flash 1

Copyright 2011-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

http://c/Users/Alain/Desktop/%20http://www.MuscleMonsters.com




Mass in a Flash 2

MassIn

A

Flash

Copyright Notice

Published By:

Alain Gonzalez

10137 Eastmar Commons Blvd

Orlando Fl, 32825

Copyright © 2011 All material in this guide is, unless

otherwise stated, the property of Alain Gonzalez. Copyright and

other intellectual property laws protect these materials.

Reproduction or retransmission of the materials, in whole or in

part, in any manner, without the prior written consent of the

copyright holder, is a violation of copyright law.






Mass in a Flash 3

Disclaimer

All the information in “Mass in a Flash” is foreducational and resource purpose only. It is not

a substitute for or an addition to any advicegiven to you by your physician or health care

provider.

Consult your physician before making anychanges to your lifestyle, diet, or exercise

habits. You are solely responsible for the wayinformation from “Mass in a Flash" is perceivedor utilized and so, you do so at your own risk.

In no way will Alain Gonzalez or any persons

associated with MuscleMonsters.com or “Mass

in a Flash” be held responsible for any injuriesor problems that may occur due to the use of

this eBook or the advice contained within.






Mass in a Flash 4

Table Of Contents

Chapter 1

Preparing to Grow Page 5

Chapter 2

Eat Your Way Big Page 9

Chapter 3

Sneaky Tricks for Continuous Growth Page 18

Chapter 4

Growing in Your Sleep Page 25

Chapter 5

Mass In a Flash Workout Page 30






Mass in a Flash 5

Prepairingto

GrowBefore you skip straight to the workout plan like 80% of

you had in mind, let me just say this. Unless youunderstand the importance of all of this books content, no

workout program can work for you. The last thing you want

to do is skip by or skim through the most essential and

absolutely crucial steps of building muscle for hardgainers.

I can almost guarantee that if you are unable to gain weight

or have already gained weight but cannot seem to put onanymore, your workout routine should be the least of your

worries. Until we understand how building muscle really

works, what proper nutrition is, how to keep your body in a

growing state, and how to produce more muscle building

hormones naturally, we will not be able to blow passed our

skinny genetics.

What is the most important thing you should bring to the

gym with you?

Some may say “running shoes”, others may say “bottled






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water”, and I say “a notepad and pencil”. Before you can

understand why a pad and pencil are so important, youmust understand how and when the body creates muscle.

That didn’t really make much sense did it? That’s fine, it

will in just a few moments.

How to Build Muscle

You see, when you put strain on your muscles from lifting

weights, your body’s natural reaction is to want to create

bigger and stronger muscles in order to perform the said

activity again. If you walk into the gym on the following

scheduled day and perform the same workout using the

same amount of strain, your body will find no reason tochange because it has already adapted. So how do we get

our body to change again? Well it’s easy, simply add more

strain than your body is used to and send it back into its

natural reaction of wanting to grow. Your main focus every

single time you step foot in the gym should be to

outperform your last performance. Whether you areadding additional reps without sacrificing sets, adding sets

without sacrificing reps, increasing the weight without

sacrificing reps or sets, or decreasing rest time in between

sets, you are increasing the total volume. This is when the

pad and pencil comes into play. It is crucial that you are

tracking all of your workouts so that you are not wasting






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your time at the gym. Bring your last workout stats to the

gym to give you a goal of what you must perform thissession to ensure continuous muscle growth.

What exactly am I keeping track of?

1. The workout performed

2. The amount of weight on the bar/ machine3. The amount of reps performed per each set

4. The amount of sets performed

Once you have finished your gym session and have all of

the items listed above, you can tally up the total amount of

weight per exercise.

For example, if you performed 4 sets of squats:

Set 1 - 135 x 10 = 1,350 lbs

Set 2 - 135 x 8 = 1,080 lbs

Set 3 - 135 x 8 = 1,080 lbsSet 4 - 135 x 6 = 810 lbs

Total Pounds = 4320 Total lbs

Your goal for your next squat session is to increase the

amount of total pounds lifted. I recommend attempting to

outperform each set to ensure the total volume is






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increased.

Let’s get started

Now that we have gone over one of the most vital steps

toward building muscle for skinny guys, we can start to sink

our teeth into the meat and potatoes of this program. If

you are tired of being skinny and are really serious aboutpacking on some serious muscle, then it is extremely

important that you follow this guide step by step for

optimum results. I can tell you from personal experience

that changing your body is more than just that, it can

potentially change your whole life as it did mine. With

reaching fitness goals comes absolute confidence toaccomplishing other things you may have never thought

possible. The attention you will get from your peers and

others will be indescribable. The energy you will feel from

living a healthy lifestyle will completely give you a new

view of what life is all about. Being able to keep up with

your kids alone is one of the greatest rewards you can giveyourself. Think about getting compliments from your

girlfriend or wife that you have never heard before. Are

these the types of things you would like to achieve? Well

then let me help you change your life for the better just like

I did mine.






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Eat

Your Way

Big

When it comes to packing on serious amounts of muscle

mass, dieting and nutrition may very well be the most

important factor. No matter how much you train, no matter

how many hours you spend in the gym, no matter how

many supplements you consume, if you are not fueling

your body with the right nutrients, creating new muscle

will become impossible. Think of it as building a house, you

can stack bricks for hours but until you have added cement,

the bricks will slowly fall apart. You see, while most weight

lifters can focus solely on counting calories, for us

hardgainers it gets a little more complicated than that.

Now I used the word complicated but please don’t be

alarmed, I used this word only in comparison to something

as simple as counting calories. For us, counting calories is

only one of the few focal points when it comes to eating

our way big. Other factors include knowing how many

calories from each type of nutrient (carbohydrates,

proteins, and fats), how many meals they should be broken

down into, and when the most important meals of the day






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take place.

How Many Calories Should I Consume Daily?

I am about to give you a very simple formula on how to

calculate the amount of calories you should be consuming

in order to pack on muscle without putting on fat. In the

equation, “Weight Goal in lbs” should be done in

increments of 5-10 pounds in order to avoid putting on fat.

Once you have reached 75-100% of your goal, you can

recalculate with your new goal in order to ensure that you

are growing continuously.

Also, this formula is based on 4 hours of strenuous lifting

per week. If you choose to add cardio or any other highintensity physical activity, I can show you how to adjust the

formula to fit your activity level.

Weight Goal in Lbs (x) 14 = Daily Calories to Maintain

Weight (+) 500 = Daily Calories for Muscle Growth

For example:

145lbs (x) 14 = 2,030 (+) 500 = 2,530 Calories per Day

For those training more than 4 hours per week:

Weight Goal in Lbs x (Hours of strenuous activity per week

(+) 10) = Daily Calories to maintain current weight (+) 500 =






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Daily Calories for Muscle Growth

For Example: (Someone who trains 6 hours per week)

6 (+) 10 = 16

145 (x) 16 = 2,320 (+) 500 = 2,820 Calories per Day

Where Should These Calories Come From?

Once you have calculated the amount of calories you will

be consuming on a daily basis, you can break those calories

down into specified nutrient types. Doing so will ensure

that you are taking in the proper amount of carbohydrates,

proteins, and fats to encourage lean muscle gains. If we

simply counted calories without an idea of what types of calories we should consume, we run a high risk of packing

on pounds of unwanted fat while not taking in enough

protein to create new muscle.

Calories per Day (x) .45 = Calories Consumed from Carbs

Calories per Day (x) .4 = Calories Consumed from Protein

Calories per Day (x) .15 = Calories Consumed from Fats

Converting Calories into Grams

Knowing how many calories of each type you should

consume is important, but you may find it a little hard to






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calculate by simply looking at the nutrition label on your

food. With that being said, here is the simple formula that

explains how calories convert into grams. Knowing how

many grams of each type of calorie you should take in will

make calculating MUCH easier.

Carbohydrates: 4 grams per calorie

Protein: 4 grams per calorie

Fat: 8 grams per calorie

Calories from carbs (/) 4 = amount of carbs you will

consume in grams

Calories from protein (/) 4 = amount of protein you willconsume in grams

Calories from fats (/) 8 = amount of fats you will consume

in grams

Muscle Building Diet

Now that we are aware of how much we should beconsuming on a daily basis, we can move onto another

very important step when it comes to eating your way into

the body of your dreams. With that being said, eating 6

well balanced meals per day is ideal when building muscle

mass. Spreading your daily caloric intake into 6 different

meals will give you a good balance of the necessary






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nutrients along with the right distribution of energy

throughout the day. Some other benefits to consuming 6

healthy meals a day include:

* An increased metabolism

* Regulating insulin levels to provide a steady flow of

amino acids into the muscle cells

*Retaining balanced blood sugar levels

Muscle Building Foods

The biggest mistake hardgainers make when trying to pack

on muscle is not paying attention to where they are getting

their calories from. We are so desperate to put on weightthat we begin to stuff our face with calories in hopes that

we can move the scale. Unfortunately for us, the saying

“you are what you eat” has truth to it. To put it simply, if

you eat like garbage, you will look like garbage.

The carbohydrates we consume should come from grains

and whole wheat. These are considered complexcarbohydrates, these carbs contain fiber and a variety of

nutrients that refined flour has lost. Complex

carbohydrates can be found in wheat bread, brown rice,

sweet potatoes, vegetables, pasta, and whole grain cereals.

We should focus on gathering all of our proteins from high






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quality sources. The higher quality proteins help preserve

lean muscle tissue, provide the essential amino acids, and

decrease cholesterol levels. High quality protein is typically

found in animal food sources, such as chicken, fish, eggs,

and dairy products.

The fats we take in should always come from natural

sources. These fats provide antioxidants, help the bodyabsorb vital nutrients, and contain nutrients (omega 3) that

are necessary for proper brain function. The healthy

natural fats can be found in mixed nuts, fish, flaxseed oil,

seeds, avocados, black olives and green olives.

Post workout Nutrition

The meal we have immediately following our workout can

either make us or break us. You see, after an intense

training session in the gym, both our usable and stored

energy is exhausted. Once this happens, our body

produces a hormone with catabolic effects called cortisol.

The cortisol causes our body to eat away at our muscletissue and protein in order to create more energy. At this

point it is crucial that we spike our insulin levels

immediately in order to avoid protein and muscle tissue

going to waste. The solution to this is odd but simple. We

must not only consume protein no longer than 15-30

minutes following our workout, but we should also include






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simple carbohydrates in our post workout meal/shake in

order to create more energy fast and stop these catabolic

effects dead in their tracks.

Your post workout shake/meal should consist of:

Your body weight (x) .25 = Grams of Protein

Your body weight (x) .3 = Grams of Simple Carbohydrates

I recommend whey protein for your post workout

meal/shake. Whey protein will be digested by your body

much faster than other types of protein. It also brakes

down into amino acids and is absorbed much quicker. This

is why whey protein is ideal for your post workout

nutrition.

For simple carbohydrates I recommend dextrose. This is

the fastest acting sugar available and is ideal when spiking

your insulin levels following an intense workout. Adding

honey to a whey protein shake would work great. Bananas

are also a great source of post workout carbohydrates.

If you are a hardgainer who is trying to add muscle to their

skinny frame, it is very important that you follow the

proper muscle building diet and nutrition plan in order to

make sure that you are not packing on pounds of fat. You

see, I have already given you the formula that will help you

determine how much you should eat in order to gain mass,






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but unless you are eating the right amounts of the right

foods, chances are that you will pack on fat and achieve an

unwanted bloated look.

Muscle Building Diet Tricks for Continuous Growth

Another very important factor when eating to build size is

knowing when to eat and what to eat at the right time. I

will not argue that breakfast is the most important meal of

the day, but I will say that the meals consumed following

your training are most crucial when packing on pounds of

muscle. There are three phases following your gym routine

that could make or break your gains and must be taken full

advantage of for maximum results.

Phase 1 - 15 minutes following your intense workout

session.

This is easily the most important of the three because this

determines how effective the next two phases are. It is

important to follow the post workout nutrition listedabove.

Phase 2 - 1-3 hours following phase 1.

This is the phase where your body needs high quality

protein, complex carbohydrates, and little to no fat






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whatsoever. This is the growth stage that will allow your

body to take advantage of the anabolic phase (phase 1)

and continue to rebuild the muscle that was broken down

at the gym previously. During this 3 hour phase you should

be able to consume 2 full meals consisting only of high

grade protein and high quality carbohydrates from wheat,

whole grains, or vegetables.

Phase 3 - known as the recovery stage takes place for 2

hours following phase 2.

During this two hour recovery stage, your meals should be

duplicates of what you consumed during phase 2. Only this

time we will include fats from natural sources. This will

slow down the digestive process and allow your body towork on recovering and rebuilding muscle for a longer

period of time.

Eat big, be big

Following a proper muscle building diet like the one I have

provided will allow you to notice gains on a weekly basis if accompanied by an effective gym routine. So long as you

consume a clean healthy diet, you will allow your body to

build mass while keeping fat levels low year round.






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Sneaky Tricks

to

Continuous Growth

This is the section of this course that will give you the

information you need in order to bust through those skinny

genetics and allow you to build muscle faster than you ever

thought possible for your body type. Believe it or not,

there are certain things you can practice that will allow you

to keep your body in a growing state, turn your body into a

fat burning machine, and increase the most importantmuscle building hormone your body can produce naturally.

Following the "eat your way big" diet along with a

consistent workout routine and these few steps, will allow

you to yield steroid like results without the pills, injections,

or nasty side effects.Anabolism

First things first, anabolism is the state in which your body

is growing. If you can manage to keep your body in an

anabolic state as much as possible without steering into






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catabolism, you will almost double the rate in which you

are creating new muscle. One of the main reasons

ectomorphs have a problem building muscle is because

their metabolism is so fast naturally; they are more

susceptible to being thrown into catabolism. Catabolism is

the exact opposite of anabolism, this is the state in which

your body is breaking down and wasting muscle or

necessary calories. The main periods of the day where your

body will be thrown into a catabolic state are over night in

your sleep, and during or immediately following your

workout. Let me share these very simple but effective tips

that will allow you to avoid any catabolic reactions as wellas keep you in a growing state practically 24/7.

Avoiding Catabolism in Your Sleep

The average person sleeps for about 7-10 hours per night.

This means that we are fasting for 7-10 hours every night.

While we sleep, our body burns calories in order for us to

breathe, keep our blood circulating, adjusting our hormone

levels, and repair growing cells. Here is the problem, once

your calories from usable and stored energy are gone, your

body will start to break down your protein and muscle in

order to create more energy. Simply put, without






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consuming the right nutrients right before bed, your body

is sure to go into a catabolic state.

What Should I Consume Before Bed?

1. 25-30 grams of whey protein with milk (casein).

2. Small amount of complex carbs.

3. A tablespoon of peanut butter or flaxseed oil.

The casein in the milk will help slow down the release of

the nutrients (including the whey). The complex carbs will

adjust the blood sugar. I would recommend a small bowl of

oatmeal or slice of wheat/whole grain bread. Last, the

natural fats will slow down the digestive process and keepthe nutrients in your system longer.

Avoiding Catabolism During Your Workout

Failing to fuel your body properly before an intense

workout can result in being sent into a catabolic state

during your training and becoming exhausted and unableto perform at your peak. Not only will you be unable to

perform at 100% but your body will be breaking down the

muscle literally as you lift and make your workout

practically meaningless.

What Should I Consume Pre Workout?






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1. 30-40 grams of whey protein with milk (casein).

2. Complex/Slow releasing carbohydrates.

In this case, the protein and casein work the same way as

in your bed time meal. The casein slows down the release

of the protein and distributes it evenly throughout your

workout for an even flow of energy. Same with the

complex carbohydrates, they are slow releasing alsoallowing your body an even flow of energy throughout the

workout while avoiding any catabolic effects.

Avoiding Catabolism Post Workout

I have already gone over this in the "Eat Your Way Big"

section. It is crucial that you follow the post workoutnutrition section in order to take full advantage of this

important muscle building state called anabolism. Proper

post workout nutrition is by far the most important part of

staying anabolic and allowing your body to pack on muscle

faster than ever. Being that I have already gone through

this area in the "Eat Your Way Big" chapter, I will simplyleave you with the formula for your post workout meal.

What Should I Consume Post Workout?

1. Your body weight (x) 2.5 = Protein in Grams

2. Your body weight (x) 3.0 = Fast Acting Carbohydrates in

Grams






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The Mother of All Muscle Building Hormones

Testosterone is 100% by far the most important hormone

your body can naturally produce to yield steroid like results

without the negative side effects. Think about it, steroids

simply increase your testosterone levels significantly. Those

hormone igniters people spend 50-100 dollars on at the

local "nutrition shops", they claim to increase testosteronelevels as well. So why spend hundreds of dollars on a pill or

injection that can cause unwanted imbalances and/or

horrendous side effects when you can increase your

testosterone levels naturally (for free) while avoiding any

unwanted reactions from your body. This hormone that we

naturally produce is classified as an anabolic steroidbecause it will bulk up body tissues and encourage the

retention of protein by the body. If your goal consist of

packing on massive amounts of lean muscle, increasing

your testosterone levels naturally is extremely crucial.

Not only will increasing your testosterone levels allow you

to put on incredible amounts of muscle, but it will also:

*Turn your body into a fat burning furnace

*Lower the risk of high blood pressure or heart attack

*Increase libido

Increase Testosterone Levels Naturally






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Compound Exercises: Compound exercises are heavy

workouts that target more than one muscle group at a

time. These intense lifts will promote the release of

testosterone fast and effectively.

Train Legs: The legs are not only one of the largest muscles

in the body, but training them is associated with THE

largest muscle in the body (gluteus maximus). Training yourlegs equally to your upper body is extremely important

when building muscle. Heavy lifts like squats, dead lifts,

and leg press allow your body to produce massive amounts

of testosterone as well.

Foods that Increase testosterone: Believe it or not, there

are actually a substantial amount of different foods thatwill increase testosterone levels in your body naturally.

These foods include avocado, oysters, yogurt, cottage

cheese, and high quality protein meats.

Testosterone can also be increased naturally by:

*Working out every other day*Consume a high protein diet

*Sleeping 8 hours per night

Keeping your body in an anabolic state while promoting an

increase in testosterone will allow you to put on size faster

than ever. You will realize the extent of the progress when






Mass in a Flash 24

your close friends are questioning whether you're reaching

your goals naturally or not. Make sure to follow every step

and take advantage of any opportunity your body has to

become anabolic and produce more muscle building

hormones.






Mass in a Flash 25

Growing

in your

Sleep

The most common reason a lot of weight lifters fail to pack

on pounds of muscle is because they fail to understand theimportance of resting. When it comes to building muscle,

sometimes less can be more. Whether beginners or

experts, a huge and very common mistake is having the

idea that the more you train, the bigger you get. These

guys train 5 days a week and don’t see the results they

expected. The automatic assumption is “I’m not working

out enough” so they start showing up to the gym twice a

day or 5-7 days a week. They eventually burn themselves

out and start blaming their genetics for not being able to

put on muscle no matter what they do.

Have you ever seen someone in great shape and thoughtto yourself, “whoa that guy must workout a lot”? That just

goes to show the logic most people have toward building

muscle. Fact is, having a great muscular physique takes

great dieting, proper training, and enough rest to allow

muscle growth. With that being said, next time you see






Mass in a Flash 26

someone in phenomenal shape, think to yourself “whoa

that guy must eat great, train right, and sleeps like a

bear”.

I realize that telling someone who is a beginner and is

hungry to start training hard that 3-4 days per week in the

gym is all you need won’t be easy. Of course this person is

going to assume that I am being conservative and that I

don’t realize how prepared he is to bust his butt in the gym

6 days a week. So then what? He figures he will take my

training routine and just double his gym schedule for

better and faster results.

In reality, that’s just not how bodybuilding works. While we

are in the gym lifting heavy weights we are not building

muscle, instead we are breaking the muscle down. Muscle

is created while we rest and mostly in our deep sleep.

Overtraining can cause…*Fatigue

*Depression

*Increased Cortisol

*Decreased blood glutamine






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*Decreased Testosterone

Overtraining happens when your muscle tissue incurs more

damage than it can repair. When you lift weights, the goal

is to damage the muscle a bit in hopes that it will be

repaired and made larger and stronger while you rest. If

you do not allow your body the necessary rest in order to

rebuild the damaged muscle, it will result in overtraining.

How Much Rest Does Your Body Need?

The amount of rest a person needs in order to rebuild

muscle is determined by the individual’s diet, genetics, and

stress levels.

For the sake of keeping things simple, someone following

this program (including diet) will need at least 24 hours of

rest time between gym sessions for best results.

How to avoid overtraining:

*Keep your workout under 50 minutes long

*Take a one week break every 8-12 weeks

*Workout no more than 5 days a week

In order to reach your muscle building potential, it is crucial






Mass in a Flash 28

that you respect the value of getting the proper amount of

rest. If you are someone who is on a good workout

program and following a healthy diet but are failing to see

results, I recommend taking 1-2 more days off per week to

take advantage of the muscle rebuilding phase that occurs

during rest and sleep.

When Does the Most Growth Occur?

The most important part of resting to build muscle is

quality sleep. Most people require 8+ hours of QUALITY

sleep per night. When it comes to sleep, quality is more

important that quantity. There are people considered“good sleepers” who can get by with less hours simply

because their sleep is of a higher quality.

How Can I Tell If I am not Getting Quality Sleep?

*You are having trouble waking up

*You are hitting the snooze button

*You feel groggy with little to no energy

How Can I Increase My Sleep Quality?

*Decrease water intake a couple hours before bed






Mass in a Flash 29

*Avoid working out too late at night

*Keep a healthy diet (No heavy meals before bed)

*Decrease stress levels

Sleep and Grow

Sleep is by far the most important part of resting whenbuilding muscle. You will realize that increasing your sleep

quality will make you more alert, give your more energy

throughout the day, allow you to concentrate, and make

you stronger. If you haven’t already noticed, all the benefits

of quality sleep will make for a better and more intense

workout while allowing your body to repair and rebuild the

damaged muscle for faster recovery.






Mass in a Flash 30

Mass

in a

Flash

Workout

Now that you have all the necessary information needed tounderstand how to build muscle at a faster rate than you

thought possible, it’s time that I share with you a very solid

workout regimen to compliment everything else. This

workout is made up of nothing but big testosterone

enhancing compound lifts that will target every single

major muscle group in your body for incredible strengthand mass gains. This workout along with all the tips and

tricks I have shared with you throughout this report

allowed me and numerous students to gain 20 pounds of

solid muscle in a short 6 weeks. I feel confident that given

the information I am sharing with you in this book, you can

accomplish those same results and benefit from all theperks of being in great physical shape. Before I just throw

the workout routine at you, there are a few very important

things you should know in order to receive the best results

from this routine.






Mass in a Flash 31

How Many Repetitions per Set?

The amount of repetitions you perform per set may very

well be the most important part of the routine itself. The

reason rep range is so important is because this is what

determines whether you're focusing on strength, muscle

density, or muscle mass. Now, the title of this report is

"Mass in a Flash" because the main focus here is to pack on

as much muscle as possible in the shortest amount of time.

With that being said, I am going to share with you the rep

range necessary to put on as much mass as possible.

However, I will also reveal rep ranges for those who may

have a slightly different goal set.

In order for your muscles to grow in size, we must activate

a type of muscle hypertrophy called sarcoplasmic

hypertrophy. During sarcoplasmic hypertrophy, the volume

of sarcoplasmic fluid in the muscle cell increases. This type

of hypertrophy is typically triggered by performing 12-15

repetitions.

Strength: 1-3 reps

Strength and Density: 4-6 reps






Mass in a Flash 32

Strength, density, some size: 7-10 reps

Size: 12-15 reps

(According to the list above, follow the proper rep range

for your personal fitness goals.)

Mass in a Flash Workout Guideline:

Remember, this is a 12 week program that will help you

pack on a serious amount of mass if followed properly.

After 12 weeks I recommend taking 1 week off and

continuing with my "Bony to Brawny" routine to make sure

your body does not adapt and continues to grow at an

extreme rate.

Your main goal when walking into the gym every session

should be to outperform your last performance. This is

called progressive overload and it will ensure that you are

adding enough strain to force your muscles into growth.

One way you can ensure progressive overload is to use the

same amount of weight as your previous workout only

adding an additional 1-2 reps. Another tactic to make sure

you are increasing intensity is to add 2.5-5 pounds to the

given lift and performing the SAME or MORE reps per set.


http://www.gainweightfastonline.com/






Mass in a Flash 33

There will be two sets of similar workout routines. My

recommendation to you is, alternate evenly between the

two. You MUST take one 24 hour rest in between every

workout session. To put it simply, you should be working

out once every other day. Feel free to take one extra day

off every other week for best results.

How Many Sets Per Workout?

Week 1-4: 3 sets per workout



How Much Rest between Sets?

Week 1-4: 1 Minute rest in between sets

Week 5-6: 45 Seconds rest in between sets

Week 7-8: 30 Seconds in between sets

Week 9-12: 15 Seconds in between sets

Mass in a Flash Workout #1

Barbell Squats

Bench Press (Flat, Inclined, or Declined)






Mass in a Flash 34

Dips/ Wide Grip Pull ups (Superset)

Bent over Rows

Military Press

Mass in a Flash Workout #2

Dead liftsLat Pull downs

Close Grip Chin ups / Push Ups (Superset)

Bench Press (Flat, Inclined, or Declined)

Hang Clean and Press

Once you have completed your 12 week program, take an

entire week off for rest. After this program you may notice

a decrease in results due to your body adapting, in this

case I recommend moving on to the more advanced "Bony

to Brawny" routine that allowed me to continue to pack on

solid muscle after already reaching what I thought wouldbe my peek.










Mass in a Flash 35

About the Author

Alain Gonzalez is a personal trainer, mixed martial arts

competitor, free lance writer and fitness consultant who hasdedicated his life to helping others meet their fitness goals.

His transformation has been featured in articles on websites

all over the internet and has given hope to countless

hardgainers all over the world.

He is the founder of www.MuscleMonsters.com, a fitness

site dedicated to helping skinny guys and gals build muscle

and stay lean, and is the author of "Bony to Brawny" – The

skinny guy's secret to explosive muscle gains revealed.



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