The Truth About Building Muscle

The Truth About Building Muscle

Your A To Z Guide For Gaining

Maximum Muscle In Minimum Time

By Sean Nalewanyj

www.MuscleGainTruth.com

http://www.musclegaintruth.com/

http://www.MuscleGainTruth.com

The Truth About Building Muscle Copyright & Disclaimer

2008 - www.MuscleGainTruth.com - All Rights Reserved Page 2 of 266

- Copyright & Disclaimer -

Before beginning any new exercise, nutrition or dietary supplement

program you should consult a physician first. The information presented

herein is not meant to treat or prevent any disease or to provide the

reader with medical advice. If you are looking for specific medical advice

then you should obtain this information from a licensed health-care

practitioner.

This publication is intended for informational use only. Sean Nalewanyj

and www.MuscleGainTruth.com will not assume any liability or be held

responsible for any form of injury, personal loss or illness caused by the

utilization of this information. The individual results obtained from the use

of this program will vary from person to person and we make no

guarantee as to the degree of results that you will personally achieve.

This publication is fully copyrighted and does not come with giveaway or

resale rights. You may not sell or redistribute this report. It is reserved

solely for MuscleGainTruth.com members. Copyright and illegal

distribution violations will be prosecuted.

© 2008 - www.MuscleGainTruth.com - All Rights Reserved






The Truth About Building Muscle Table Of Contents


Table Of Contents

Chapter 1: Introduction 6

Chapter 2: The Muscle-Building Philosophy

Why Do Muscles Grow?

Intensity and Progression

Why Less is More

22

24

27

38

Chapter 3: Structuring The Perfect Workout

43

The 3 Components Of A Successful Workout

The 5 x 5 Warmup

Pre-Workout Stretching

The Hypertrophy Phase

Duration

Volume

Exercise Selection

Machine or Free-weights?

Resting Between Sets

Ideal Rep Range

Rep Speed

Proper Breathing

The Cool Down Phase

Frequency

Taking 1 Week Off

Total-Body Training

Leg Training

Arm Training

Strength Imbalances

Lifting Straps

Socializing

Choosing a Training Partner

44

45

51

52

53

55

58

61

63

65

68

70

71

72

76

78

79

82

83

84

85

86

Chapter 4: Optimum Muscle-Building Nutrition

Anabolism Vs. Catabolism

5-7 Meals Per Day

Calories

Protein

Carbohydrates

Glycemic Index Chart

Fiber

Fats

Water

Alcohol

91

95

98

101

110

116

125

129

131

134

138




Chapter 5: Supplementing For Massive Gains

Protein Supplements

Whey Protein

Meal Replacement Powders

Protein Bars

Creatine

Multivitamins

Essential Fatty Acids

Glutamine

Beta-Alanine

ZMA

Glucosamine

Caffeine

HMB

CLA

Methoxy

Taurine

BCAA's

Chromium Picolinate

N02

Tribulus

Citrulline

Ecdysterone

Myostatin Blockers

Tyrosine

Carnitine

147

153

155

158

160

162

171

176

178

182

184

185

186

188

189

190

191

192

193

194

196

198

199

200

201

202

Chapter 6: Critical Feeding Times

204

Morning Nutrition

Pre-Workout Nutrition

Post-Workout Nutrition

Pre-Bedtime Nutrition

205

207

210

216

Chapter 7: Muscle-Building Myths Uncovered

Myths #1-15

221

222

Chapter 8: Proper Rest & Recovery

Sleep

Injury Prevention

Taking Time Off

Training With An Injury

Training When You're Sick

Taking a Day Off

238

239

242

248

250

255

258

Chapter 9: Closing Words

260




*Wait!*

Here�s an extremely important message for you:

Before attempting any of the nutritional, weight training or

supplementation guidelines discussed in this e-book, you MUST

get a doctor�s approval first!

You should have a complete physical examination, especially if

you�ve been living a primarily sedentary lifestyle. You also need

to check with your doctor if you have diabetes, high blood

pressure, high cholesterol or if you�re over the age of 30.

Have you had any physical injuries recently or in the past that

might be affected by an intense workout program?

These are all factors that you absolutely must get checked out by

a medical doctor before you proceed any further with the

recommendations outlined here.

Get it? Got it? Good!


The Truth About Building Muscle Chapter 1: Introduction


Chapter 1: Introduction

Here's the scenario�

It's late at night. Most of the neighborhood is asleep, but I'm still awake, sitting at my

computer desk. It's been a long day, and I'm feeling pretty relaxed with my headphones

on and a nice glass of ice water to my left.

I finish answering the remainder of my emails and have successfully completed my list of

tasks for the night. I'm not feeling super-tired just yet, so I decide to stay up and surf

the web for a little while longer.

Sitting comfortably in my reclining leather computer chair, I cruise on over to my

favorite online supplement store. My supply of multivitamins is getting low, so I decide

it's time to re-stock. I toss 3 bottles into my online shopping cart and pay the imaginary

clerk with a few clicks of my mouse (isn't the Internet great?).

I'm about to leave, but on the way out something catches my eye. It's a banner

advertisement for an online bodybuilding program. The title reads:

"Renegade Bodybuilding Guru Discovers Revolutionary, Never-Before Seen,

Underground Anabolic Muscle-Growth Breakthrough!"

Uh huh, yeah, right. I'd been involved in the bodybuilding and fitness scene long enough

to pinpoint a false promise when I saw one.

I decide to pay this website a visit just out of plain curiosity...

*Loading Homepage*

The title at the top reads:




"Learn The Shocking, Never-Before-Seen, Underground Muscle-Growth Secrets

That Will Literally Force Your Body into Anabolic Overdrive And Will Allow You

To Gain 30 Pounds of Steroid-Like, Rock Solid Muscle Mass in 30 Days or Less!"

I can't help but chuckle to myself as I read though the page.

Although I'm fully aware that this website is nothing more than, well, a giant load of B.S,

I do quietly admit that this fellow is quite the online salesman. The website is extremely

well organized and put together. His writing style is equally as impressive; entertaining

and witty, but also very convincing.

I scroll down the page and begin reading through the sales letter.

As I get farther and farther down the page, the humor that I once saw turns to

contempt. I start to feel frustrated with the incredibly misleading message he's putting

across and the false-hope that he is pounding into his readers' brains.

What is he doing that is so terrible?

Well, He's lying. He's lying straight through his teeth, and he's taking people's hard-

earned money in the process.

A giant "Click Here To Order!" link is sprawled across the middle of the page.

I quickly realize that there are probably quite a large number of people falling for this

scam, and I become quite angry at the thought of it. I realize that the people who are

buying into this far-fetched marketing hype are people just like me.

The "me" of years back, that is.

Who is the "me" of years back? I'll tell you who�

The me of years back was a weak, skinny and unconfident person who couldn't stand

looking at his body in the mirror. The me of years back wouldn't take his shirt off, didn't

like going to the beach, and walked around with the painful self-conscious awareness of




being the "skinny" kid. The me of years back would have done anything to become

bigger, stronger and more muscular, but he didn't know where to start or whose

information to trust.

Eventually, he gained enough confidence and courage to make a change. He began by

dedicating every ounce of his energy toward literally consuming and digesting every

piece of available bodybuilding literature he could find.

After countless hours of research, the most important thing he came to realize was that

building muscle was NOT as complicated as all of the so-called �gurus� were making it

out to be. In fact, it was actually very straightforward.

There were no magical routines or secret supplements; all it took was the consistent

application of a few proven, basic principles. He then put his newly gained knowledge to

use, and didn't once look back.

So here I was, 80 pounds of solid body weight heavier, sitting in the dark, reading about

this so-called "bodybuilding guru" and his "Anabolic Muscle-Growth Breakthrough

Program."

I started thinking deeply. I envisioned all of the aspiring muscle-builders out there,

desperately plugging away in gyms the world over, hopelessly tossing weights around,

searching for that "magical" formula that would yield massive muscle gains.

Some of them would achieve impressive results and would be able to confidently say

that the effort they put in was proportionate to the changes they saw in the mirror.

Many others (actually, most others) would not find the same success. Most others would

lift until they were blue in the face, would battle through the sometimes unbearable burn

of contracting muscle fiber, would literally dedicate every inch of their being to packing

on some new muscle weight, and at the end of the day their mirrored reflection would

remain the same. How can this be?

"Renegade Bodybuilding Guru Discovers Revolutionary, Never-Before Seen,

Underground Anabolic Muscle-Growth Breakthrough!"




That's why. It's because the world of bodybuilding information is corrupt.

Good old-fashioned hard work, patience and perseverance in the gym has been taken

over, attacked and destroyed by an over abundance of miracle programs, secret muscle-

growth pills, fancy, chrome gym equipment and straight-up lies.

Angry, frustrated and motivated to change this, I double clicked the "Microsoft Word"

icon sitting on my desktop. I took my headphones off. I shut my door. I pulled my chair

up extra close to my keyboard, and I began to type.

At the top of the page, in big, bold writing, I wrote�

The Truth About Building Muscle.

By Sean Nalewanyj.

I started writing.

I wrote, and wrote, and wrote some more. I went to bed that night. I woke up, and I

began writing once again. I wrote, and wrote and wrote some more. I revised. I edited. I

added. I took away. And then I wrote some more.

A year later I was finally finished.

What you're about to read is the bare-bones truth. I'm not going to purposely fill your

head with all sorts of scientific, biological jargon to make this program sound "high-tech"

or "revolutionary".

Quite the contrary, actually.

The goal of this book is to put the muscle-building process into perspective and to

provide people with a simple, step-by-step system based on logical, proven principles.

Whether you're fat, skinny or just somewhere in between, the basic muscle-building

methods still remain the same. Using this program, you will safely and efficiently build




muscle, gain strength, burn excess body fat, and accomplish all of this as quickly as your

body will allow.

Some of this information you may already know, and some of it may be completely new

to you. Regardless of what you currently know or don't know, I can assure you this:

there is something here for everyone.

Do you want to learn the truth about building muscle? Well, here it is�




The Real Introduction

I've been sitting here for a quite a while trying to think of a clever way to kick off this

book. I've been exploring deep and into the farthest corners of my brain, searching for

that perfect combination of words and phrases to fully encapsulate everything that this

book is about.

I'm thinking to myself, "wow, this book is really going to be something. Whoever is

reading this is going to be absolutely captivated. They'll laugh. They'll cry. This book will

become a part of them. By time they finish reading, they'll be so absolutely inspired and

affected that they won't know what to do."

That was me 10 minutes ago.

10 minutes later, I realize that I can't accomplish this. Why not? Well, it's because the

information that I'm getting ready to write about is nothing special or super-exciting to

begin with. My goal in writing this book is to make things simpler for you, not more

complicated.

So, that's exactly what I'm going to do.

I'm not going to try and dazzle you with fancy words like "protein mRNA transcription" or

"muscle sarcomere hypertrophy." I'm not going to write every sentence with plays on

words, clever, witty jokes and flawless University level English.

I'm going to teach you everything you need to know, plain and simple. Everything you

need to know, and nothing more. As Bruce Lee said�

"Absorb what is useful. Discard what is not."

By the time you finish reading through this book, the concept of building muscle size and

strength will make sense. And when it finally makes sense to you, you'll realize just how

straightforward it really is. Contrary to what most people believe, building muscle is

simple.




I'm not saying that it's easy, but learning the proper methods and techniques to gaining

muscular size is actually fairly straightforward. The problem is that since there is such an

enormous amount of muscle-building information out there, it is extremely difficult for

the average weightlifting beginner to know where to start.

The seemingly endless heap of bodybuilding theory and science makes it nearly

impossible to differentiate between the good information and the bad information, and

believe me, there is a lot of bad information out there. This causes the majority of

people to start off on the wrong path and waste valuable time and energy in the process.

No one can blame them, because it's so easy to get caught up in this infinite whirlwind of

bodybuilding misinformation, from books to magazines to the Internet. It's so easy to

get confused of this routine or that routine, which exercises work and which ones don't,

which foods to eat and which ones to avoid.

The list goes on and on until you are eventually led to believe that building muscle is an

infinitely complex process involving rocket science precision and an intimate

understanding of human physiology.

I mean, that's what it takes to build muscle, right? Wrong!

It continues to amaze me how misguided the majority of people are when it comes to

gaining muscular size. The reality of it all is that this ultimate goal is much more

straightforward than most people make it.

So if you are one of those people who has fallen victim to muscle magazines and so-

called "miracle supplements", think again. Building muscle is not a complicated process.

It is a very difficult practice to actually execute, however, understanding the basic

guidelines to increased muscle mass and strength is an entirely different matter.

What would you think if I told you that the basic principles for gaining muscle size and

strength are the same today as they were back in the 1950's, 40's and even 30's? Well,

you'd probably think I was crazy.




It would seem obvious that with all of the rapid advances in sports science and workout

techniques things could only be getting better. However, if you look a little bit closer at

the overall idea behind building muscle, you will quickly discover that this is not the

case.

While some areas of bodybuilding (such as proper nutrition and supplementation) have

allowed today's lifters to make faster gains than those who trained years before, a lot of

areas have actually gone downhill.

Fancy chrome gyms, super-high-tech workout machines and bogus bodybuilding

magazines have blinded many of today's hopefuls and have prevented them from

making the gains they deserve.

The first thing we must do as an opening to this book is to cleanse your mind of every

piece of inaccurate bodybuilding information you have learned up to this point. We must

purge all of the unnecessary nonsense that is confusing you and pushing you farther

from your goals rather than closer to them.

Although I know this probably isn't true, and may come as a bit of an insult:

YOU DON'T KNOW ANYTHING ABOUT BUILDING MUSCLE!

There, that's better. Don't be angry; just accept the above statement as if it were the

complete and total truth. This way we can work with a clean slate and you can be

completely open to what I tell you.

You should not be asking questions such as "why can't I do this?" or "the huge guy at

my gym said to do this." Yes, some people do achieve impressive gains in muscle mass

and strength using their own unorthodox methods, but these are simply the people who

have superior muscle building genetics and will grow no matter how they train.

The principles outlined in this book are aimed at average people with average genetics

that are looking to pack on the greatest amount of muscle that they possibly can and in

the shortest period of time.




And I know how hungry for success you are right now. I can literally feel your muscle-

building hunger oozing through these pages.

Are you ready to set all of your fears and inhibitions aside? Are you ready to take your

body to limits you never thought possible? Are you ready to blast your entire body into a

gigantic spurt of muscular growth? Are you ready to finally be happy with your reflection

in the mirror?

Perfect!

That's what I love to hear, and that's what I am here to help you accomplish. Anyone

who is willing to make that commitment and put their body to the test deserves success.

I am here to equip you with what I believe to be the absolute best muscle-building

techniques available so that your hard work and perseverance pays off in its fullest, and

so that all of your muscle-building goals are met.

I can completely relate to anyone who is new to the weightlifting scene, and I want you

all to follow the same path that I did�




A Little Bit About Myself

My name is Sean, and before I ever picked up a dumbbell I was nothing more than an

average skinny guy with a far-off fantasy of being huge.

I was never happy with my body, and all my life it had taken a toll on my confidence and

on the way that I viewed things. I didn't like taking my shirt off or going to the beach

because I was embarrassed about my weight and was afraid of being looked down on.

If there was anything in my life that I wanted to change, it was that. I felt so weak and

small compared to everyone around me. I did the whole "hiding behind baggy clothes"

trick that most skinny guys do, even though I knew what was hiding underneath.

Maybe I wasn't as small as I imagined, but it didn't matter.

In my mind I was nothing. I would always whine and complain to myself thinking, "why

can't I just be average?" Forget about being huge and muscular, I just wanted to feel

like I wasn't a toothpick compared to everyone else!

Then one day it hit me.

As I was looking in the mirror, unhappy and unsatisfied, something inside my head just

sort of snapped.

I was absolutely sick and tired of being so preoccupied with my scrawny little body and

decided that I could no longer continue this way.

I started thinking really deeply about how badly I wanted to become bigger, stronger

and more muscular. I realized that there was no reason to continue living my life this

way, and that I could never achieve true happiness until I looked the way that I wanted

to look.

I thought back to the seemingly endless days where I walked around with my confidence

in the dumps, doing everything I could to avoid showing people my body. I could




remember the jokes and insults that I endured from my classmates, and the profound

effect it had on my self esteem and on my outlook on life.

In that very moment, I took the leap of faith and made the conscious decision

to change.

I started envisioning what my new body would look like: ripped, muscular and defined.

I imagined the startled looks on my friends' faces as they stared in disbelief at my new

physique. I envisioned the attention I would get from women and could hear them

saying "flex your arm for me!" I thought about how amazing it would feel to put on a t-

shirt and feel the sleeves hugging my newly developed arms.

Once I was able to create a clear mental image of the body that I wanted to achieve and

could literally feel success at my fingertips, my mind took a 180-degree turn.

This was it, I was really going to do this. I had made the decision and there was no

turning back. I was going to prove everyone wrong and show them exactly what I was

made of.

If I truly wanted to be happy with my body then quite clearly the only way of

accomplishing that would be to use my own power to change it. There is nothing more to

it than that.

I decided that no matter how hard it would be, how much work it would take or how

much pain and discomfort I would have to endure; I would achieve my goal of becoming

huge and muscular.

That night I began researching, and let me tell you, there is a lot of bodybuilding

information out there. The key for me was to differentiate between the good information

and the bad information, and then put it to use.

I literally spent hours each day soaking up every piece of bodybuilding literature I could

find. I read anything and everything I could get my hands on to find out what the

absolute best methods of building muscle were.




A lot of my earlier days were a complete trial and error process, but eventually I was

able to narrow it down far enough to figure out what worked and what didn't.

The thing that I came to realize most from all of my research and training experience

was that building muscle was actually pretty straightforward.

I realized that there were no top-secret routines or magical supplements, just a few

basic principles, which, if applied consistently, produced amazing results.

A couple of months went by, and I had gained 12 pounds. My arms had also increased

by an inch. The feeling was surreal. I could not believe that I was actually beginning to

see and feel a difference in my body. I was actually able to look in the mirror and see my

muscles becoming larger and more defined as each week passed.

Not only that, but my friends and family were beginning to take notice as well. As soon

as those first 10 pounds came, I knew I was hooked for life.

I now weigh in at a lean and muscular 210 pounds.

I cannot even begin to describe the feeling of transforming my physique from weak and

skinny to strong and muscular as a result of my own hard work and perseverance.

To go from being thin and underweight to having people asking me for bodybuilding

advice is a feeling that can only be experienced to understand. My life has completely

changed for the better now that I have pursued bodybuilding.

No matter where I go or what I do, I am always able to walk around with my head held

high. I get comments from people all the time who cannot believe the gains I was able

to make in such a short time, and without the use of steroids.

I am able to wake up everyday, look in the mirror and be overcome with a feeling of

pride, knowing that I was able to change my body through my own effort and

determination.

That's the beauty of it.




The satisfaction of reaching your goals is a feeling unlike any other, and is something

that you must accomplish in order to understand.

Well, what are you waiting for?

The world is full of people with unrealized potential. You only live once, and there is no

reason to continue living your life unhappy with the way you look.

Your body is what houses your entire being, and when you are happy with your body,

that feeling of satisfaction and pride will carry over to every other aspect of your life.

You have all of the power you need to change buried inside of you. All you must do is

realize that potential and then put it to use. If you truly want something, then go out

and get it! I have no sympathy for a person who wants to accomplish something, has the

potential to do it, but chooses not to.

I mean seriously, let's make it count this time. Let's put all the pissing and moaning

aside and get to work. Let's stop wishing we were muscular, and get muscular.

You really do have the potential to do this.

Reaching your goal of bigger, stronger muscles is simply a matter of having the right

knowledge (the reason you bought this book in the first place), and then systematically

applying it, over and over and over again. Combine that with patience (Rome was not

built in a day) and perseverance, and you can't not be successful.

I won't lie to you; it is very hard work. I heard a quote once and it said, "Building muscle

is one of the simplest things to understand but one of the most difficult to implement."

It's so true, and is something that you must be willing to face and conquer.

Building muscle is hard!

Anyone who tries to tell you otherwise is a straight up liar.

Any advertisement you read for a book, magazine, workout gismo or miracle pill that




tries to portray the muscle-building process as a walk in the park is simply misleading

you and trying to steal your money.

The job of this book is to deliver the truth.

The truth is that building a significant amount of muscle is a difficult task, and will

require you to face large amounts of physical discomfort in the gym and to constantly

feed yourself with proper nutrients, week in and week out.

It is all too common to see those who go to the gym for a few months and then simply

quit. I would guess that around 95% of people who embark on the journey to physical

greatness fall far short of what they had hoped to accomplish.

One of the biggest reasons for this is that most people don't really know what they're

doing. They read some bogus routine in their favorite muscle magazine, train 2 hours a

day, 6 days a week, and then can't figure out why they aren't getting results.

They end up tired and frustrated with little to nothing to show for their efforts, and soon

enough they give up for good.

This is also what makes reaching your bodybuilding goals such a huge taste of victory;

knowing that while others are failing and giving in to laziness, you're sticking it out and

becoming the best that you possibly can.

Don't become a statistic! Become a success story!

The beauty of it is that all of your passion and drive for success can be put to the best

use possible. Why? Because I am going to show you exactly what you need to know to

get the best results you possibly can.

By reading this book you will have a very significant edge over those who choose to go

about it their own way. You won't have to endure a strung-out trial and error process or

waste any of your valuable time on routines and diet plans that simply do not work.




I will literally save you hundreds of hours of painstaking research and will lay the entire

muscle building process out for you in a simple, easy-to-understand lesson plan.

You will learn in detail about all of the most important principles when it comes to

building muscle such as intensity and progression, the most efficient workout techniques,

proper nutrition, supplementation, recovery, and everything in between.

By the end of this book you'll know exactly what you need to do to build the greatest

amount of lean muscle mass that you possibly can and in the shortest period of time.

From there on it will simply be a matter of executing the knowledge that you have

gained, and that is the hardest part by far.

You can have all the knowledge in the world but without the ability and inner-strength to

apply that knowledge you will get nowhere, and very fast. I can fill your head with all of

the best muscle-building information possible, give you a flawless workout schedule, set

you up with a highly-effective diet plan and motivate the hell out of you, but without

100% passion on your part you will not make the gains you are looking for.

In the end it all comes back to you, and to the decision that you have made.

So before we get started on the �knowledge� portion of this book, you must make

yourself a promise.

Right now, as you read this, you must promise yourself that you will succeed at all costs.

You must promise yourself that no matter how difficult your journey gets (believe me, it

will get difficult), or how tempted you are to give up, that you will dig down deep and

press forward.

This is the only way that you will truly reach your goal of increased muscle mass and

strength. There is absolutely no room for giving in and slacking.

I transformed my body through week after week and month after month of the same

repetitive application of a few basic principles.




Yes, the journey got hard, and there were times when I thought about packing it in. All I

can say is that giving up would have been the worst decision I ever made.

Instead, I reached deep within myself and remembered just how badly I wanted to

succeed. I remembered staring in the mirror, unhappy and unsatisfied with the way I

looked. So instead of throwing in the white towel and giving up, I pressed forward and

continued with my hard work.

This is the same attitude you must apply, and is the only attitude that guarantees

success. It's all about passion, and without passion you have nothing. Take the leap of

faith. Make a change. Get that dream body that you deserve.

Building muscle is not about working hard; it is about complete

domination of every situation! It is not about trying to be the best; it is

about total and utter disgust for anything else! It is not about training

intensely; it is about willingly blasting your muscle fibers to their

complete and utmost limits! This is it. Do you want to build some

muscle? I mean, do you want to build some serious muscle? Well you

can, and this is your chance. Starting right now. The fact that you have

purchased this book tells me that you really want this and that you are

willing to put in the time and effort to learn how. So pay close attention

and let me teach you. You have made the conscious decision to change,

and you have promised yourself that you will follow through.

Let's get started.


The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy

_________________________________________________________________________


Chapter 2: The Muscle-Building Philosophy

Okay, it's time to begin.

Hopefully by now you're motivated, pumped and ready to build some serious muscle.

Unfortunately you'll need to spend some time learning how to build serious muscle

before you attempt to do so.

You would never build a house without blueprints, and this situation is no different.

The purpose of this first section is to introduce you to some very important principles

and ideas in an effort to mold your basic overall muscle-building approach. This book is

much more than a bunch of random sets, reps and exercises tossed together; it is a

holistic muscle-building philosophy.

We are going to look at muscle-growth from its most basic roots, and this will allow you

to see just how simple and straightforward this process really is.

Now, before we get started, let me just say that I don�t claim that this is the only way to

build muscle or that the principles that I outline are the be-all-end-all of the bodybuilding

game. There are literally an infinite number of approaches out there, and each has its

own unique advantages and disadvantages.

What I am presenting to you is what I personally believe works best, and I base this on

the following:

1) My own personal results

2) The thousands of hours of research that I�ve conducted on the subject

3) The results that I�ve seen in others following these principles

4) The general consensus among many top level experts

5) The fact that it makes the most logical and rational sense



_________________________________________________________________________


These 5 factors combined have led me to support and preach everything that you are

about to read. It is to my belief the most effective, efficient and logical approach to

building maximum muscle size and strength in the shortest period of time possible.

I can honestly say that I believe anyone who follows this program as it is outlined will

see dramatic, impressive changes in their body. The only way that this approach will not

work for you is if you don�t properly apply it.

If you do properly apply it, consistently and with dedicated focus, results are virtually

guaranteed, and I truly do believe that.

So while this may not be the only successful approach to building muscle, and while

there may be many different approaches out there that do deliver solid results, I believe

that the approach you are about to learn is without a doubt the best way.

Now that that�s out of the way, let�s get down to business!

The very first thing I would like to do is talk about a very simple concept, and one that is

often overlooked.

It�s the most basic question one can ask, and is infinitely important to understand during

your quest to increased muscle mass and strength�



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Why Do Muscles Grow?

Did you ever really think about that?

Do you even know why they grow? How can one possibly put together a solid weight-

training program if they do not even know the answer to this basic question?

Well, to tell you the truth, no one really knows for sure the exact science behind muscle

growth. The precise biological steps involve all kinds of complex reactions that no one

has quite uncovered yet. Don't worry about that, because in the grand scheme of things

understanding the nitty-gritty biological processes involved in muscle growth really isn�t

worth your time.

It is the concept of muscle growth that is another matter, and is something that you

should definitely be aware of and understand.

Think of it this way: every single action and process that goes on within your body is

centered around the ultimate goal of keeping you alive and healthy. You see, we humans

tend to think of ourselves as such incredibly important beings who are here to serve

some great purpose on earth.

Now I'm not saying that's not true, but as far as mother nature is concerned, we are

here for one thing: to stay alive and healthy so that we can pass on our DNA and pro-

create.

It's that simple.

Through millions of years of evolution the human body has evolved and created natural

alarm systems in response to stress in order to ensure our survival.

Think about it:

a) when you haven't eaten you feel hungry.

b) when you haven't drank you feel thirsty.



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c) when something harms your body you feel pain.

d) when you're out in the sun you acquire a tan.

The action of muscle growth, scientifically known as "hypertrophy", can be viewed in

exactly the same way.

When you go to the gym, you place your muscles under stress by lifting weights. Each

repetition closer to muscular failure (the point at which your muscles �give out� and no

further work can be performed despite your best efforts) creates deeper inroads into the

muscle fiber and causes what are called "micro-tears".

In other words, you are voluntarily inflicting damage on your muscles by "breaking

down" the fibers. Your body will perceive this as a potential threat to its survival and will

react accordingly.

The moment you leave the gym your body will begin repairing these tears. Since the

ultimate goal is to keep you alive and healthy, the body will rebuild the muscles bigger

and stronger in order to protect itself against a possible future threat.

Micro-tears through resistance training -> Repairing of damaged muscle ->

Increased size and strength as a natural evolutionary response

It's a simple concept, but crucial to understand. It's very similar to the way that the

body builds calluses on the skin from overuse. Think of excess muscle tissue as one

giant �body callus�.

What conclusion can we draw from this?

In order for muscle growth to occur, your body must perceive the work

performed in the gym as a threat to its survival.

This concept is absolutely crucial to understand and implement.

Now pay attention. Although you have just begun learning about the basics of muscle



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growth, it is already time to share with you the absolute most important principle in the

entire muscle growth process.

It's actually two separate ideas, but they both go hand in hand.

This principle is what muscle growth is ultimately based upon, and is absolutely,

positively critical to understand and implement if you want to see real results.

Gaining muscle is all about following this law, and you will only get the results you are

looking for if it is put into practice�



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Intensity and Progression

You see those two words up above? Consider those your two new best friends.

In fact, say it out loud 10 times so that the words are tattooed on your brain and you will

not forget their importance.

Every single thing you do in the gym should be focused around the law of

intensity and progression.

Let me explain this all-too-important principle.

1) Intensity: The amount of effort exerted by the muscles on each given set of each

given exercise.

2) Progression: Consistently increasing the amount of weight lifted or the number of

repetitions performed on each exercise.

I cannot possibly stress the importance of this principle enough. It is one that is often

overlooked and is the main reason why most people do not see the results they are

looking for. Your muscle-building success in the gym completely depends upon the law of

intensity and progression. This law is at the very root of the muscle growth process.

The Law of Intensity and Progression simply states that in order to build muscle, we

must:

a) Train with enough intensity and effort on each given set in the gym in order to trigger

an adaptive growth response from the muscles.

b) Progressively increase the workload from week to week by either increasing the

weight lifted or the number of repetitions performed for each exercise.

Let�s break it down�



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Intensity

As I stated before, in order for the muscles to grow they must perceive the stress placed

upon them in the gym as a threat to their survival. Therefore it is only logical that in

order to yield the most dramatic response from the muscles possible, you should train to

as high a level of intensity as you safely can.

When you enter the gym, it should be as if you are going to war.

There is absolutely no room for slacking or laziness here. If you truly want to add a

considerable amount of muscle mass to your frame, you must be prepared for the

inevitable discomfort that is associated with high intensity resistance training.

You began reading this book in the hopes of building some serious muscle, and now you

must be prepared to do what it takes to achieve that. The plain reality is that you will not

make significant increases in muscle mass and strength unless you train at a level that is

at (or very close to) your maximum potential effort.

Instead of "100% intensity", I should have more accurately said "100% controlled

intensity". The goal here is not to completely annihilate your body until you can't get out

of bed in the morning.

You will be putting forth a large amount of effort every time you train, but obviously this

falls within certain limits. The idea of 100% intensity is simply this�

Every set that you perform in the gym should be taken to the point of

concentric muscular failure.

Concentric Muscular Failure: The point at which you are unable to complete an

additional positive repetition of a given exercise despite your greatest efforts.

Side note: there are two basic phases to every exercise that you perform in the gym: the

�positive� (concentric) and the �negative� (eccentric). The concentric portion is the �lifting� phase,

such as the pressing motion of a pushup or the pulling motion of a chin-up.



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The eccentric portion is the �lowering� phase, such as the lowering motion of a pushup or the

lowering motion of a chin-up. When we refer to �concentric muscular failure�, are talking about

being unable to perform an additional positive repetition.

For example, let�s say you�re performing a set of bench presses�

Your spotter helps you un-rack the weight and you begin your set. The first rep is easy

to perform, the second is a bit tougher and as you continue the set each repetition

becomes increasingly harder. By the time the 5th rep comes you�re pushing with all of

your strength in order to make the bar move. After a hard struggle you finally crank out

that 5th rep, and now you attempt a 6

th rep. You lower the bar back down to your chest

and begin pushing. Even though you are pushing as hard as you possibly can and with

100% of your effort, the bar will not budge and another repetition cannot possibly be

performed despite your greatest efforts to continue the exercise. Your spotter helps you

re-rack the weight.

You�ve just successfully trained to muscular failure.

Remember, your body does not want excess muscle. This is an unnatural state, as we

were meant to be lean and smaller framed. Muscle is a metabolically expensive

inconvenience for the body to deal with.

Why do you think it is that when a person stops training, their excess muscle tissue is

broken down for use as energy?

It's because your body wants to get rid of it! My point?

YOU MUST FORCE MUSCLE GROWTH UPON YOUR BODY!

In doing this, you will leave your body with no other choice but to increase the size and

strength of the muscles in order to protect them from a possible future attack.

Don't you see? Muscle growth is all about adaptation to the environment.

So put your muscles in a downright uncomfortable, stressful environment so that they



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have no choice but to adapt and grow.

If you are completely new to weight training then it will definitely be a good idea to ease

yourself into the gym and gradually build up your training intensity. The goal here is not

to kill yourself, but to safely push your body to its limits. It is very important that you

always utilize proper form and make sure that your joints and connective tissue are not

being stressed too heavily.

Once you have learned the proper form for each exercise and have given your body a

chance to adjust, you can then begin to stretch your limits a bit. It will also be difficult to

mentally deal with the discomfort that is associated with training to failure when you first

start out.

Now, there are some people who don�t completely agree with the idea of taking every

single set to the point of muscular failure. In the strength training world as a whole, this

is not a cut and dry issue. Some experts promote it heavily, while others disagree.

That being said, one thing is absolutely, positively certain: even if you are not training all

the way to muscular failure, you should be very, very close to it!

If you do not cross a certain intensity threshold on each set, your body will NOT respond

in any measureable fashion. Muscle growth is an adaptive mechanism, and the body will

only adapt if given the proper incentive to do so.

Here�s another way to look at this issue�

Right now as you sit there reading this, your muscles have stored in them a certain

amount of �reserve resources� in order to carry out tasks in nature. Most of the tasks

you perform on a day-to-day basis are well within the current ability of your muscles�

Things like walking to and from your car, carrying a bag of groceries or climbing a flight

of stairs.

As long as your muscles have adequate reserve resources in order to carry out these

tasks, there is no incentive for any change to occur.



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But what happens when we present our muscles with a task that they cannot complete

without extreme difficulty� or that they cannot perform at all? For example, performing

an overhead press with as much weight as we could possibly handle for 6 reps�

All of a sudden a giant red light begins flashing and the body�s adaptive mechanisms kick

into gear. The body was presented with a task that it could not complete without

severely using up its resources� Or worse, it was presented with a task that it physically

could NOT complete, period.

Since the body is always working to protect itself against potentially dangerous

situations in nature, it will have no choice but to respond to this threat. The body must

make adjustments so that if this situation were to arise again in the future it would be

properly equipped to deal with it.

Are you starting to see the big picture?

If you constantly present your muscles with tasks in the gym that do not threaten their

current reserve resources, no new muscle will be built and no new strength will be

gained.

Let�s say you�re performing a light set of leg presses for 10 reps. Every single rep is

smooth and controlled, there is no real struggle, and you don�t even begin to break a

sweat. You finish your 10 reps and re-rack the weight.

Why on earth would your body build new muscle tissue in response to this? It already

had plenty of resources in order to complete the task. Because of this, there is

absolutely no reason at all to build upon the existing resources.

Unfortunately, this is how most people in the gym train, and this is exactly why most

never transform their bodies to any noticeable degree.

If you want to see a positive change in your body, the sets that you perform in the gym

MUST be intense enough that they threaten the body�s current resources. They must

place the body under enough stress that it is forced to build upon its existing resources

as an adaptive response.



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This is why I believe that all sets should be performed with 100% intensity to the point

of concentric muscular failure. By presenting the body with the most difficult task

possible (one which it physically CANNOT complete), it will respond by increasing the

existing resources of the muscles to the maximum level.

In all of my experience closely observing my clients� training progress, it has virtually

always been the case that the greatest progress was made when the training intensity

on each set was maximized.

That being said, even if you do not train all the way to true muscular failure, you

absolutely must train at a level of intensity high enough that the current reserve ability

of the muscles is threatened.

In order to accomplish this, I believe that the minimum level of intensity one should train

with is 1-2 reps short of muscular failure.

This means that you take your set to the point where, if you were to train at maximum

capacity, you would only be able to complete an additional 1-2 reps in proper form.

If you are training at less than 2 reps short of muscular failure, do not expect to see any

serious changes to your muscle size or strength. If those last couple reps of your set do

not cause a considerable amount of discomfort and force you to dig down deep and

mentally focus in with all of your effort, then you�re just plain not training hard enough.

Bottom line?

If you have no injuries or other limiting factors, train to failure wherever possible. If for

some reason you cannot train at that high a level of intensity, aim to perform your sets

AT LEAST 1-2 reps short of muscular failure.

I'd now like to explain the second part of the law of intensity and progression�



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Progression

Although intensity and progression basically go hand in hand, this is without a doubt the

most important part of the whole equation.

Let's see if you can figure out why progression is so infinitely important by presenting a

basic analogy�

Envision a building. A 7.0 earthquake hits and the building is severely damaged. Workers

rush to the scene to repair the damage that has been done and to protect the building

against a possible future earthquake. Sure enough, a 7.5 earthquake hits and the

building is once again broken down. The workers return and repair the building once

more. Only this time they rebuild it even larger and stronger to protect against any

possible future earthquakes. Now an 8.0 earthquake hits�

Do you see where I'm going with this?

In order for the muscles to continually increase in size and strength, they must be

presented with greater and greater amounts of stress each workout.

As I said before, muscular hypertrophy is centered around the body's natural reaction of

adapting to the environment. Therefore, in order for the body to become larger and

stronger you must continually and systematically increase the amount of weight you lift

or the amount of repetitions you perform each week.

In doing this the body will continue to adapt and grow to the ever increasing stress.

Think about it; if you were able to squat 200 pounds today, and were still using the

same weight 3 months from now, do you think you would have experienced any

considerable gains in muscle size during that time?

Of course not.



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Your body would have adapted itself to squatting 200 pounds and will only become

larger and stronger when it is presented with a workload beyond that capacity.

This is why it is so unbelievably important that every single time you set foot in the gym

you have your plan of attack in mind.

You should know exactly what you accomplished in the previous week and what you are

striving to achieve this week.

Since the ultimate goal of everything you accomplish in the gym is progression, then

quite clearly the entire basis for building muscle is to build strength. I truly believe that if

there is one important piece of advice to take away from this book, that is it.

You absolutely, positively will not experience any appreciable gains in muscular size

unless you focus on increasing your strength on each and every exercise you perform.

This is a universal law of muscle growth and applies no matter what type of approach

you choose to implement in the gym.

The more you progress, the larger your muscles will become. This is the number one

reason why most people don't experience the size gains they are looking for.

You see, it's all about getting better each week.

If you were trying to become a skilled guitarist, would you stick to playing one single

song for months on end?

Of course not.

You'd learn how to play one song, and as you got better and better your mind and

fingers would adapt to harder and harder songs. As you continually adapted to songs

with higher and higher degrees of difficulty, your overall skill as a guitarist would

increase.

Get it? Got it?



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Good.

Here's what usually ends up happening: the average lifter goes to the gym on chest day

and aimlessly performs his various presses and flyes without taking note of how much

weight he lifted or how many repetitions he performed.

A month later he is completely oblivious to the fact that he is still bench pressing the

same weight for the same reps and yet he still can't figure out why his chest isn't

responding.

Remember, if you continually present your body with the same stimulus week after week

your muscles will have no reason to grow.

Instead, you must focus on making small, continual increases in the weight you lift or

the repetitions you perform each week, and in doing this your body will steadily grow

larger and stronger.

This should be your entire focus in the gym.

You should be paying attention to the weight you use and reps you are performing with

laser-like accuracy. Every time you enter the gym the first thing you should be thinking

of is:

What did I do last week?

What must I do this week in order to improve upon last week?

This is the ultimate bottom line.

No progression = no growth.

You now understand that the more you can progress, the greater your muscle mass will

be. However, it is extremely important that you realize that strength is not gained

overnight and should be increased at a gradual pace. Sure, squatting 5 extra pounds

may not seem like a lot in the short term, but over time these small increases will



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equate to massive gains in overall strength.

By simply increasing the squatting poundage by 5 pounds or a few reps each week you

can see how much this adds up over time. With the proper focus, one could increase

their squat by 75 pounds in just a 4-month period.

While the body's response from week 1 to week 2 would be relatively small, week 1 to

week 16 would yield a huge response in size gains. This is why it is so absolutely crucial

that you pay close attention to the amount of weight you lift each week and continually

strive for improvement.

Keep in mind that the example above is for someone who has never seriously trained

before. The amount of time you have been training with weights and the degree of size

and strength increases you receive are inversely proportional. That is, the longer you've

been training, the slower your improvements will come. You will always experience your

best gains in the first 3 or 4 months of training, and they will gradually slow down after

that.

Write It Down!

I don't care how incredible your memory is or how much you insist that you "keep

everything in your head", you absolutely must keep a written record of every workout

you perform. By doing this you will have a visual representation of the exact weight you

used and reps you performed in the previous workout.

This is an extremely powerful tool and will enable you to progress as fast as you possibly



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can. By keeping a written record versus just remembering, you will be much more

motivated to increase your weight and reps since you'll have to hold yourself

accountable if you fail to do so.

I know from my own personal experience that I slapped the most amount of muscle onto

my frame and saw the greatest gains in strength when I began keeping a detailed record

of each and every workout.

It is also extremely motivating to be able to look back at previous weeks of training and

have a concrete visual of the increasing weight and repetitions.

I've made this whole process a bit easier on you by providing all of the workout sheets

you'll need. Everything is laid out in an easy-to-follow manner and will allow you to very

easily track your weight and reps on every exercise you perform.



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Why Less Is More

With all of this talk of mind-blowing intensity and discomfort you must have come to the

conclusion that you will need to spend countless hours in the gym, week in and week out

in order to achieve your goals.

You've probably painted a mental picture of yourself endlessly slaving away against the

weights twice a day, six days a week. I mean after all, the more time and effort you put

into something the more you will get out of it.

Building muscle must be no different, right?

The answer to that question is a gigantic, definite, absolute NO! In fact, in order to

achieve optimal muscle gain results you will only need to spend roughly 1% of your total

available time in the gym!

Sound too good to be true? Believe it.

I know what you're thinking�

"But Sean, you said that in order to achieve 100% of my potential growth, I need to put

forth 100% intensity!"

That is absolutely correct. However, when I said "100% intensity" I was in no way

referring to the actual volume or duration of work you would be performing. Instead, I

was talking specifically about the amount of total effort you would exert for the limited

amount of work that you�ll actually have to perform.

How limited?

Roughly 3-4 hours per week.

You see, when it comes to weight training for size, more is certainly not better.



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You are not going to the gym with the intent of completely annihilating your muscles, set

after set, until they fall off. The idea is simply to yield an adaptive response from the

body and not a thing more.

When you train with weights you are simply "sparking" the muscle growth process. Once

your body has been put into an adaptive position where it will be forced to respond to

the stress placed upon it by rebuilding the muscles larger and stronger, you have done

your job and any further stimulation will be counter productive and a waste of time and

effort.

From there on it is simple a matter of providing your body with the raw materials

(nutrients) needed to facilitate growth, a topic which will be covered later on.

In order to build muscle you must provide your body with sufficient recovery

time in between workouts!

I cannot stress this enough. When trying to add muscular weight, recovery is absolutely

crucial. Every single time you perform an intense set in the gym, you are digging a

�hole� into your body�s recovery ability. Your body only has a limited amount of

resources and energy that it can divert to repairing and rebuilding your damaged

muscles.

After a muscle is stimulated from your workout, the body will first begin by repairing and

remodeling it back to the state it was in prior to the workout. Then, assuming the

intensity level was sufficient and proper nutrition is in place, the body will compensate by

increasing the size and strength of the muscle to an even greater level.

However, this process can only be completed given sufficient resting time and adequate

recovery resources. If you continue stressing the muscle while it is trying to recover, or

if you dig too deep of a hole in the first place, this compensatory build up of new muscle

mass simply cannot occur.

You must forget the traditional thinking of "more is better." It's sometimes difficult to let



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go of, but this notion simply does not apply to bodybuilding. This is the number one trap

that almost all beginning lifters fall victim to.

They assume that the more time they spend in the gym, the better their results will be.

And who could blame them?

In almost every other aspect of life this holds true. The more time you spend practicing

on the golf course, the better golfer you will become. The more time you spend jamming

on your guitar, the better guitarist you will become. The more time you spend studying

for a test, the better you�ll perform.

When it comes to building muscle, this basic and accepted logic definitely does not hold

true.

The average beginner spends countless hours in the gym hoping to pack on the pounds

and instead ends up with taxed joints, a beaten down immune system, rampant fatigue,

a deep nutrient deficiency and little, if any muscle growth to show for it.

Do not become a victim of overtraining!

When training at a high level of intensity this becomes increasingly important to pay

attention to. If you are taking your sets to muscular failure or very close to it, it�s very

easy to go over board on training volume if you aren�t careful.

It only takes a few sets of a few basic, proven exercises in order to see the best results

you possibly can.

Forget about all of the crazy "secret" techniques some lifters implement such as pre-

exhaustion, drop sets, giant sets; these are simply unnecessary and a waste of time. The

real techniques for building maximum muscle mass are actually very straightforward.

A very influential figure in my muscle-building research is a man by the name of Mike

Mentzer. Mike was a former pro bodybuilder and a huge proponent of low volume, high



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intensity training. I�ll sum this section up with a quote from Mike that always stuck with

me�

�The goal is NOT to come into the gym to see how many sets you can do, or how long

you can mindlessly endure. A bodybuilding workout is not an endurance contest.

Your purpose as a bodybuilder is to come into the gym like an intelligent, rational, logical

human being and do ONLY what nature requires to induce growth stimulation, and no

more. Then get the hell out, go home, rest, and grow.�

Amen.



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Chapter 2 Review

You now know that muscle growth is a product of the body's natural reaction of adapting

to the environment. In response to muscular tears brought on by resistance training, the

body will repair the muscles larger and stronger in order to protect against any possible

future threat.

Since muscle growth ultimately occurs because of the discomfort resulting from weight

training, then naturally the higher the intensity we train with, the more dramatic our

gains will be.

Although we must train as hard as our bodies will allow by taking every set to the point

of concentric muscular failure, we must also understand that training intensity and

volume are directly related.

This means that since we are training with 100% effort, we must limit the amount of

time we spend in the gym and only perform as many sets as are necessary. In doing this

we can prevent the chance of over-training and will allow our bodies to make steady,

consistent progress.

This is extremely important, because progress is the ultimate deciding factor between

those who make significant gains and those who make modest gains. In order to

consistently achieve greater and greater size and strength gains we must focus on lifting

slightly more weight or performing slightly more repetitions from week to week.

Keeping a detailed written record of every workout is the best way of efficiently

accomplishing this.


The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout

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Chapter 3: Structuring The Perfect Workout

You've now learned the basic principles and ideas behind muscle-growth and have

formed an overall framework for your bodybuilding approach.

By simply understanding the principles and ideas in the previous section you are already

light-years ahead of your average muscle-building hopeful who is oblivious to these basic

ideas and does not truly understand what he is trying to accomplish in the gym.

It is not enough for me to merely say "do this exercise, for this many reps, for this long,

for this day, blah blah blah, etcetera, etcetera." Sure, there are specific guidelines you

will need to follow in the gym, but while I'm teaching you what to do in the gym, I also

want to help you understand why you're doing it.

Building muscle is not just about following set-in-stone numbers and exercise

procedures, it is about understanding how to make your muscles grow and why certain

approaches work better than others.

The last chapter taught you about the basic principles, but they branch off into some

more detailed guidelines that you must also understand and implement. It's now time to

get specific and talk more in detail about how your workouts should be structured. In

order to be successful you must follow these guidelines exactly as they are laid out.

These are what I consider to be the most effective workout methods available, and if you

follow them closely you will be greatly rewarded�



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The 3 Components Of A Successful Workout

1) 5 x 5 Warm-up (15-20 minutes)

This is the first component of the workout and is designed to prepare your mind and

body for the hard work to come. A successful warm-up will increase your strength and

decrease your chance of injury. This component should consist of 5 minutes of low

intensity cardiovascular exercise followed by 5 sets of low intensity weight training.

2) Hypertrophy Phase (45-60 minutes)

This is the main component of the workout and is designed to trigger your body's

adaptive growth mechanism by placing your muscles under stress. Every single thing

that you do during this component of the workout is aimed at one task and one task

only: stimulate new muscle growth. This will be accomplished by performing anywhere

from 8-12 high intensity muscle-building sets.

3) Cooldown (5-10 minutes)

This is the final component of the workout and is designed to relax your muscles and to

help eliminate metabolic waste products created during the hypertrophy phase.



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The 5 x 5 Warmup

A solid warm-up is the first component to any successful workout. Before you move into

the hypertrophy phase and perform your muscle-building sets it is absolutely imperative

that you prepare your mind and body for the work to come.

By doing a proper warm-up you will greatly decrease your chance of injury (an injury is

the absolute last thing you want) and will ensure that your muscles are ready to deal

with the heavy weights and hard work you will be inflicting on them.

The honest truth is that 95% of lifters in the gym are dead wrong in the way they warm-

up. Some people avoid a warm-up altogether (a costly mistake) while others simply have

no clue what they're doing.

In fact, the majority of people warm up in such a fashion that they actually decrease the

quality of their workouts and prevent themselves from pushing the maximum amount of

weight they are capable of.

A solid warm-up should take about 15-20 minutes to complete. I know it isn't the most

enjoyable thing in the world, but trust me, when an injury takes you out of the gym for 3

months you'll wish you had taken those few extra minutes to warm up.

Now remember, a warm-up is just that, a warm-up.

In no way should you be fatiguing your body during this period. The entire basis of

building muscle is to lift the greatest amount of weight that you possibly can and for as

many reps as possible.

This is why it is absolutely crucial that your muscles are at 100% strength when the

hypertrophy phase comes. If you feel that you are getting even slightly tired or that you

are draining strength from your body, you must ease up and take things a bit slower.

The first component of a proper warm-up is to perform 5 minutes of light cardiovascular



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activity. I personally choose the stationary bike, but any basic piece of cardio equipment

will do.

This will gradually raise your body's core temperature and will increase blood flow to

your muscles. It will also stimulate your heart and lungs and increase your body's

secretion of "synovial fluid" which will lubricate your joints and assist in injury

prevention.

As you are performing this simple cardio warm-up, envision the workout that lies ahead

of you. Think about the muscle groups you'll be training and the intensity you'll need to

put forth in order to achieve a successful workout.

Since you already know the amount of weight you'll need to use for every exercise it will

be easy for you to visualize the entire workout taking place and to create a clear mental

picture of yourself successfully performing each lift.

It's very important that you prepare your mind and body, since your mental attitude

plays such a vital role in the success of your workouts. If you are not mentally prepared

to workout, your performance will surely suffer.

As you finish your 5 minutes of light cardio, make sure that your mind is psyched and

ready for war. If you feel tired on any given day (which is bound to happen) take a

minute or so to sit down and rid yourself of all negative thoughts and fears about the

work to come. Remember your purpose in the gym and the self-promise that you have

made.

It is inevitable that on certain days you simply won't feel like working out, as this has

happened to me on numerous occasions. Just remember that no one reached their

muscle building goals without overcoming obstacles. If you are truly committed to the

mission at hand then you will be able to rise above this natural feeling of laziness and

deliver an intense and successful workout.

After your 5 minutes of cardio you will move on to the second part of the warm-up

process: weight acclimation. This is where you will take your first major compound



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exercise of the hypertrophy phase (we�ll discuss exactly what a �compound� exercise is

later on) and perform 5 low intensity sets, gradually building up to your maximal

working weight.

For example, if you were training legs on a certain day then you would use squats as

your warm-up exercise (don�t worry, all of the warm-up exercises are outlined in the 26-

week workout plan).

Weight acclimation will prepare your muscles for your all-out, muscle-building sets

without causing any fatigue or loss of strength in the process.

Let me give you an example of how most people warm-up, and why this method, known

as "pyramiding", is completely illogical and downright counterproductive. We'll use the

bench press as an example�

Let's assume this person, we'll call him Stupid John, maxes out using 260 pounds for 5

reps...

Stupid John starts his workout by loading the bar with 135 pounds and cranks out a

quick 15 reps. He rests a few minutes and then ups the weight to 175, performing

another 10 reps. Stupid John then moves up to 200 and performs 8 reps. He is starting

to feel fatigued, but continues building up to his maximum weight. He removes the 10's

and 5's and slaps on another 45 to each side of the bar, making for a total of 225. He

gets his training partner to spot him as he pumps out 7 reps. Stupid John is feeling great

and starting to get a nice pump in his chest (we'll discuss "the pump" later on) as he

moves the weight up to 245. He squeezes out 6 hard reps, re-racks the bar and prepares

for his first muscle-building set. Stupid John loads the bar with 260 pounds and using all

of his effort, barely manages to squeeze out his 5 reps.

So, what was wrong with this method? I mean, John got a great warm-up, didn't he?

Yes, he did, but at an extremely costly price.

By the time John reached his first muscle building set, he had already prematurely

fatigued his muscles and had drained out his strength from the previous ones. This



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ultimately sacrificed the amount of weight he could lift and therefore compromised the

amount of stress he could place on his muscles.

Why in the world would John want to fatigue his muscles before performing his muscle-

building sets?

I mean, the "warm-up" sets he performed were not aimed at building muscle, correct?

He was using a weight well below his maximum potential, and was not training to failure.

So what were these sets for? Why would he want to drain his strength on a bunch of sets

that will do extremely little to nothing for muscle growth?

As I said before, a warm-up is just that, a warm-up.

It is so absolutely crucial that you do not fatigue your muscles whatsoever during these

sets. They are simply performed to increase blood flow into the target muscles and

surrounding connective tissue and to fine tune your mind-muscle connection.

In doing this you will gradually build up your body's tolerance for the heavy weights to

come, thereby increasing your strength and preventing the chance of injury.

You must avoid useless sets at all costs!

Every single time you pick up the weights and perform a set it should be for a damn

good reason. If you are not training with the ultimate goal of building muscle then you

are simply wasting your time. As you perform every set in the gym you should know

why.

So, let's look back at the warm-up process and see what Sensible John would have done

in this same situation...

Sensible John would have started off by loading the bar with 130 pounds and performing

a smooth, controlled set of 10 reps. He would rest a couple of minutes and then up the

weight to 155, cranking out 6 easy reps. Sensible John would make sure not to fatigue

his muscles whatsoever during these sets, as he knows they serve only to warm up his



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muscles and to prepare them for his first muscle-building set using 260 pounds. Sensible

John then moves up to 185 pounds and performs 4 reps. After a few minutes of rest he

pumps out 3 reps using 210 pounds. Sensible John then finishes his warm-up by

performing a single rep with 240.

He has now increased blood flow into his muscles and connective tissue and maximized

his body's nerve-muscle contractions without causing any fatigue or loss of strength. He

can now safely move into the hypertrophy phase of his workout at full strength and

100% intensity.

His muscles are still fresh and ready to lift as much as they possibly can as he slaps on

an extra 10, 5 and 2.5-pound weight onto each side of the bar and gets ready to perform

his muscle building set using 260 pounds.

However, instead of only performing 5 reps, he is now able to perform 7 reps.

That's correct, by performing a proper warm up without fatiguing the body you will

actually increase the amount of weight you are able to lift and thereby maximize muscle

stimulation.

This warm-up seems like a lengthy process, but keep in mind that you will only perform

a warm up set for your first exercise of each major muscle group.

Since compound exercises stimulate the use of more than one muscle group, this will

mean that you perform even less warm up sets.

For example, if you are training chest/shoulders/triceps, you will only need to perform a

warm up for your first major chest exercise, since all basic chest presses also stimulate

the shoulders and triceps. The same can be said for the back in relation to biceps as well

as quadriceps in relation to the hamstrings.

Remember, you must avoid useless sets at all costs and focus all of your energy on

maximum weight, muscle-building sets. The hypertrophy phase is the only component of

the workout that is directly aimed at stimulating muscle growth. You should complete a



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total of 5 weight acclimation sets in order to fully prepare your muscles for your muscle-

building sets.

Here is a basic chart you can use to calculate your warm-up weights. The first column is

the amount of weight you should use for each warm-up set (given as a % of the weight

you will use for your muscle-building sets). The second column is simply the number of

reps to perform with that weight.

You don't need to become a mathematician or bring a calculator to the gym, and a few

pounds off will definitely not be a big deal. Don't get stressed out about getting these

percentages dead on. Estimate as best you can or simply calculate the numbers and

write them down before you go to the gym.

Note: If you are training unrelated muscle groups later on in the workout you may also

want to perform 1-2 very quick and light warmup sets for those as well. The first set can

consist of about 6-8 reps, and the second at about 2-3.

For example, if you train quads at the beginning of your workout and triceps later on,

you may want to perform 1-2 quick warmup sets for your triceps since they would not

have been warmed up during your quad exercises.



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Stretching As Part Of The Warm-Up: Is It Really Necessary?

For years we've been told about the importance of thoroughly stretching our muscles

before we exercise. It has been said that a proper stretching routine will significantly

decrease your chances of injury and will keep you flexible and limber.

Conventional wisdom isn't always correct, and I think the importance of stretching is a

bit overrated. Studies are now showing that stretching provides absolutely no benefit as

a pre-workout warm-up.

In fact, some studies have actually shown that stretching your muscles before you

workout can actually increase your chance of injury as well as decrease your strength.

The goal of building muscle is to lift as much weight as you possibly can in a given rep

range, so you can see why you'd want to have your strength peaked before you pick up

the bar.

A proper warm-up should consist of light cardiovascular activity followed by progressive

resistance training just like the method described on the previous pages. This is the most

efficient and effective way to prepare your body for the work to come and will do the

best job at keeping you injury-free.

So there you have it: a simple, easy-to-follow method to efficiently and effectively warm

up before beginning your muscle-building sets.

Do not underestimate the value of this procedure! It is extremely important and will not

only decrease your chances of injury but will also maximize the amount of weight you'll

be able to lift. It should only take 15-20 minutes to complete when finished you can

move right into the main section of your workout:

The Hypertrophy Phase.



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The Hypertrophy Phase

This is the most important section of the workout and should be performed with one goal

and one goal only: stimulate muscle growth.

The hypertrophy phase begins with the completion of your first muscle-building set and

ends with the completion of your final muscle-building set.

Instead of simply throwing a workout schedule at you and saying "go do this," I think it's

very important that you gain a true understanding of why your workouts are structured

the way that they are and how to properly perform them.

To accomplish this, I am going to go through each individual component of the

hypertrophy phase and teach you exactly how it should be performed and why�



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Duration

The hypertrophy phase should last no longer than 60 minutes.

No, this is not some random number that I dreamt up out of the blue. It is a number

derived from basic human biology.

Why 60 minutes?

There are a multitude of reasons why you should aim to complete your muscle-building

workout within this time frame.

This 60-minute period does not include warm-up sets, but comes into play beginning

with your first muscle-building set and ends with the completion of your final muscle-

building set.

As I said before, the ultimate goal is to simply "spark" muscle growth using the least

amount of volume necessary and in the shortest amount of time. Highly intensive

training is extremely taxing on the body and it is simply unnecessary and downright

counterproductive to spend extended periods of time in the gym.

After about 45 minutes of strenuous exercise, the body releases a powerful catabolic

hormone called "cortisol" which begins to stimulate the breakdown of muscle tissue for

use as energy.

If you are aiming to gain and preserve as much muscle as possible then you must avoid

cortisol's negative effects like the plague. The longer you continue to train as this

powerful hormone is circulating in the bloodstream, the greater its negative impact will

be.

In fact, after just 30 minutes of intense training your mental focus and intensity will

begin a rapid downhill slide.

This is why 60 minutes is the optimal time frame to complete this phase. It is long

enough to complete all of the assigned exercises and sets but not so long that the



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negative effects of cortisol and other catabolic hormones will have any significant

negative impact on your muscle gains. As the hypertrophy phase drifts beyond the one-

hour mark, you will be doing yourself more harm than good.

Your body will have stepped outside its optimal hormonal state, your muscles will be in a

state of breakdown and you will be eating further and further into your all-too-important

recovery time. Since mental focus and intensity will be also be very low, you will be

increasing your chance of injury as well.

Not only is it physically beneficial to complete the hypertrophy phase within 60 minutes,

but it also serves mental benefits as well.

Building muscle is all about efficiency.

It is about completing the required work in the most effective manner and in the least

amount of time. It is much easier to mentally deal with a short, explosive workout rather

than one that drags on endlessly.

You will be able to enter the gym, know the mission at hand, blast out the required sets

and go home. You will not have to prepare yourself for a marathon workout lasting hours

on end.

Since you know there is a set timeframe to complete this phase, it will force you to take

full advantage of each and every set you perform.



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Volume

For maximal muscle gains, perform 5-7 total sets per workout for large muscle

groups and 2-4 sets for small muscle groups.

Large muscle groups are the chest, back and thighs (Although thighs consist of

both the quadriceps and the hamstrings, they are always trained together and

we�ll be considering them as one major muscle group.)

Small muscle groups are the shoulders, biceps, triceps, abs, calves and

forearms.

When I talk about "workout volume" I am simply referring to the total number of

muscle-building sets that you will perform for each specific muscle group for each

workout.

Using this training system, you will be performing anywhere from 5-7 sets for large

muscle groups and 2-4 sets for smaller ones. Remember, this is total sets per workout,

not total sets per exercise.

For example, if you were training chest, you might perform 2 sets of bench presses, 2

sets of dumbbell presses and 2 sets of dips, for a total of 6 sets. You would NOT be

performing 5-7 sets of bench presses, 5-7 sets of dumbbell presses and 5-7 sets of dips.

This is total sets for the entire workout with all exercises combined.

And remember, this does not include warm-ups!

As stated many times before, this training system is based upon efficiency. The truth of

the matter is that as long as your hypertrophy phase is performed with 100% intensity

and all sets are taken to true concentric failure, the muscles simply do not require very

many sets in order for growth to be stimulated.

Excessive workout volume is extremely common among lifters and is one of the major

pitfalls that beginners make. The clueless beginner is stuck with the idea that "more is



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better" as he reads the muscle magazines filled with articles such as "Mr. Olympia's Killer

Bicep Routine" or "10 tips for massive traps". He then proceeds to pump out 15 sets of

barbell curls and dumbbell shrugs and can't figure out why he isn't growing.

Wake up and smell the coffee! Do you remember why muscles grow in the first place?

The goal is simply to yield an adaptive response from the muscles by presenting them

with a workload they have never experienced before. Once this has been done, any

further stimulation will be useless!

If you go too far over the edge, you will actually take away from your gains.

In fact, did you know that there is currently no research proving that a second set of any

given exercise provides additional benefit to the first one?

That's correct, 1 set of each exercise may be all you need to see the best gains of your

life. This system uses slightly more to ensure complete stimulation, but many serious

lifters have experienced their best gains with extremely minimal workout volume using

only one set per exercise.

So why is it that every time I go to the gym I see the same misinformed people, week in

and week out, slaving away on endless sets of bench presses and barbell curls?

It's because they are simply misinformed!

Well, I am here to inform you, and the plain fact is that 5-7 sets is the most you will

need to perform for large muscle groups, and 2-4 sets is the most you will need to

perform for smaller ones.

Forget about all those 25 set workouts you did in the past, where you performed 5 sets

of 5 different exercises. You are not at the gym to run a muscle-building marathon. You

are there to convince your body to grow by training with a high level of intensity on a

few basic, controlled sets.



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Believe me, if you train with the amount of effort that you should be, your body will not

require very much convincing.

Your workouts are about quality, NOT quantity.

How much will each specific muscle group require?

Well, there isn't really one absolute number that is set in stone. It may vary slightly

depending on certain workouts, but since I'm going to lay all the workout schedules out

for you, you won't have to worry about this.

It may not sound like a lot now, but once you're in the gym training as hard as you

possibly can, you will be physically unable to complete any additional work.



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Exercise Selection

To stimulate as much muscle as you possibly can, you must focus on basic,

compound exercises.

There are 2 main types of exercises that you can perform in the gym:

Compound Exercises: Multi-joint movements which require the use of more than one

muscle group (i.e. squats, deadlifts, bench presses)

Isolation Exercises: Single-joint movements which only require the use of one muscle

group (i.e. tricep pushdowns, dumbbell raises, bicep curls)

Choosing the right exercises is definitely one of the most important decisions you will

make in the gym, and again, another gigantic mistake most lifters make.

It's kind of a contradiction for most. They are in the gym to work hard and stimulate

their bodies to grow, yet they choose the easiest and least uncomfortable exercises to

try and accomplish this.

They'll do lat pulldowns instead of chin-ups, leg presses instead of squats, machine flyes

instead of barbell presses or cable rows instead of barbell rows.

Does anyone see anything wrong with this picture?

Remember, the ultimate goal of lifting weights is to convince your body that it is in life-

threatening danger. A simple little machine flye will definitely not accomplish this.

I'll bet if muscles had a mind of their own, they'd be laughing hysterically at these wimps

trying to choose the easy way out. Give me a break.

If you want real gains, get serious. And getting serious means choosing the proven meat

and potatoes exercises which have packed the most pounds onto skinny frames than any

other. I'm talking about the basic compound movements�



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- Squats

- Deadlifts

- Bench presses

- Barbell rows

- Chin-ups

- Overhead presses

- Dips

- Lunges

- Leg Presses

Don't worry if you aren't familiar with some of these lifts, as they are all laid out for you

in the exercise database.

Isolation lifts do have their place in a solid lifting routine, but most certainly not in place

of the basic compound exercises.

Why?

The basic compound movements will allow you to lift the greatest amount of total

weight, will stimulate the greatest amount of total muscle fiber, and will promote the

highest overall anabolic effect on the body. Consistently adding poundage to these lifts

should be the basis of your entire routine.

Do you think that back in the 1950's they were training with fancy "Cybergenics Multiple

Resistance" machines? No, of course not. Like I said before, the real secret of building

muscle is that there is no secret.

The fact of the matter is that the absolute most effective muscle-building exercises are

the same today as they were back in the 1940's, 50's and 60's. Nothing has changed!

A barbell squat is still the absolute most effective lift for packing mass onto the lower

body, just as it has been for decades. The deadlift, just as it has been for years, is still

the king of all upper body exercises.



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It will also come as no surprise that these lifts are the most uncomfortable to perform. I

guess life is just unfair that way; the greater the reward is, the harder it is to achieve.

Well, tough luck!

As I said before, this system is all about efficiency.

These compound lifts, although extremely challenging to perform, are the absolute most

efficient lifts out there. They will give you the most bang for your buck by stimulating

muscle growth much more effectively than any isolation exercise ever could. Treat these

lifts with respect and they will allow you to reach your goals faster than you ever thought

possible.

Once again, since all the workouts will be laid out for you, you won't have to worry about

picking and choosing all the right exercises. Simply go to the video exercise database

included in this package and you will be able to see how all of the recommended

exercises are performed.

If you're new to weight lifting, don't be intimidated by the amount of lifts you'll need to

learn. For the most part they are fairly straightforward and after a few workouts you

should have them down pat.



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Machines or Free-weights?

Free-weights are, overall, the most effective tools to stimulate muscle growth,

but machines can still have their place in a solid workout routine.

A lot of hardcore lifters and old school enthusiasts will argue that free-weights are the

only way to pack on serious amounts of muscle and that machines are simply a waste of

time.

While I agree that the basic compound free-weight exercises are certainly the most

effective lifts one can perform in the gym, machines can still have their place.

You see, this course is all about ridding your mind of conventional, illogical thinking. I

want you to forget about chrome gyms with juice bars and cell phones. Instead what I

want you to do is to look at the science of muscle growth from a new perspective, from

outside the box.

As I've said many times before, muscle growth is all about adaptation to the

environment. The fact of the matter is that there are many tools both in and out of the

gym that will stimulate muscle growth.

Heavy resistance training is undoubtedly the absolute most effective way of doing this,

however it is not the only way.

Have you ever seen the calves on most hardcore cyclists? What about the biceps on

farmers who stack bails of hay all day? As long as you present the muscles with a

workload that is beyond their capacity, they will always respond to some degree.

I was in the gym the other day and off in the corner there was a young guy performing a

set of trap-bar deadlifts. This is a fairly rare exercise to see nowadays, but is quite

effective at stimulating growth throughout the entire body, much the same as a regular

deadlift does. It is different from a regular deadlift in that the lifter actually stands inside

the bar, which encloses the lifter with its octagonal shape. This allows the exertion to run

directly through the center of the body rather than in front as a regular deadlift does.



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Anyway, the point is that this lift is very uncommon and is something you won't see in

the gym very often.

Another group of guys then walked by as he was performing his set and I heard one of

these young, misinformed lifters chuckle and say to the other "how are you supposed to

get big doing that?"

What a bunch of nonsense.

It's ignorant comments like these that cause the rampant spread of misinformation the

bodybuilding world is currently being attacked by.

What makes a trap-bar deadlift so incredibly less effective than a regular deadlift?

Because the bar is shaped differently? Because they've never seen the lift being

performed before? Because it's not a bench press or a bicep curl?

The point I am trying to make is that muscle growth is not strictly limited to the use of

traditional barbells and dumbbells.

Again, I agree that basic free-weight exercises should be the cornerstone of any effective

lifting routine and that they cannot be replaced in their overall effect on muscle growth

and total body anabolism. They are the most difficult to perform and will yield the

greatest adaptive response from the body possible. Increasing your weight and reps in

the big basic lifts like squats and deadlifts will definitely be your main focus in the gym.

However, certain machine exercises are effective and will have a small place in your

routine. It is simply a different way to stimulate the muscles and if used properly they

can be fairly effective.



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Resting Between Sets

Only perform your next muscle-building set when you feel that you are 100%

recovered from the previous one.

Some programs advocate the use of a 2-3 minute resting period between sets, some use

4-5 minutes, while others say that 1 minute is the optimal time frame.

Do you want to know the real answer?

The real answer is that there is no answer.

You are in the gym with the goal of moving the greatest amount of weight you possibly

can for as many reps as you possibly can. There is no way to assign one absolute period

of time to rest between sets.

Sure, having a set time period between sets gives more organization to the workout and

ensures that you can complete all of your exercises in the targeted time frame, but this

is not the best way to make sure that you give 100% effort on each and every set.

How can you know for sure that you'll be fully recovered and ready for another set in

exactly 2-3 minutes? You can't.

The reality is that some sets will tax you very heavily and force you to rest longer, while

others will not have as great of an effect. It all depends on which exercise you are

performing, how much weight you are moving and how you are feeling on any particular

day.

The key is to listen to your body and perform your next set only when you feel that you

have fully recovered from the previous one and can execute the set with 100% intensity

and strength.

Sometimes I rest for 3 minutes and other times I can rest as long as 6 or 7 minutes.

After you perform an all-out set of squats to failure you'll know exactly what I'm talking

about!



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Since your workout should last no longer than 60 minutes it is vital that you always

watch the clock to ensure that you are not resting any longer than you need. You must

move around the gym efficiently enough to allow for maximal rest between sets while

still completing the assigned lifts in less than 60 minutes.



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Ideal Rep Range

To achieve the greatest gains in muscle mass and strength, the majority of your

muscle-building sets should consist of 5 to 7 repetitions.

The rep range debate never ends. No matter what you read or who you talk to, everyone

has their own opinion on what the "perfect" rep range is to allow for maximum muscle

stimulation and growth.

Well, I'm going to clear up the confusion once and for all and teach you the truth about

choosing an effective rep range for the best results possible.

Although you will be using a different rep range depending on what muscle group you

are training, low-rep sets will be used the majority of the time. Sets that utilize heavy

weight and low reps are without a doubt the most effective means of stimulating

maximum muscle growth and strength gains.

So, the majority of the time, you will be using a rep range of 5 to 7. This means that for

every set you perform, the weight should be light enough that you can complete at least

5 reps using proper form, but heavy enough that you cannot complete more than 7.

If you can only perform 4 reps then the weight is too heavy. If you can perform 8 reps or

more then the weight is too light.

What's so great about 5 to 7, you ask? Well�

1) Each set will only last between 20-30 seconds.

As I've said so many times before, maximizing your muscle gains is all about intensity

and efficiency. By utilizing a lower rep range your sets will only last a short period of

time, allowing you to generate 100% mental focus and intensity.

As you already know, training with 100% intensity is critical to muscle gains and it is

much easier to maintain this level of effort for shorter periods of time. You will not have



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to psyche yourself up for marathon sets lasting minutes on end, but rather for a short

burst of all out effort lasting only several seconds.

2) Muscle stimulation will be maximized.

Our bodies our made up of 2 main types of muscle fiber: slow twitch and fast twitch.

Slow twitch fibers cannot generate large bursts of power and are utilized during

prolonged activity. They have a high tolerance for endurance exercises but do not have

very high potential for muscle hypertrophy.

Fast twitch fibers on the other hand produce large bursts of power and are utilized

during short, explosive movements. They contain a large amount of mitochondria (an

area in the muscle cell where energy is produced) and have the highest potential for

muscle hypertrophy and strength increases.

By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and

this will result in the greatest amount of muscle growth and strength gains possible.

3) Maximal weight can be used.

By using a lower rep range of 5 to 7 you will allow your muscles to handle heavier

amounts of weight. As you already know, building muscle is all about building strength,

and training in a lower rep range is the most effective way to dramatically increase your

strength.

Is there anything �magical� about this 5 to 7 rep range? No.

Repetitions anywhere in the range of 4 all the way up to 12 will produce a significant

hypertrophy response from the body, but I believe that 5-7 is simply the �sweet spot� of

this range.

Will it kill you if you only get 4 reps on a set, or if you get 8? No. However, you should

aim to stay within the 5-7 range as often as you can.



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Okay, so we've established that most of the time, on most exercises, you will be

performing 5-7 reps. However, this does not apply all the time or on every single lift.

There are few select muscle groups that should be stimulated using a slightly higher rep

range. These are the calves, abs, forearms and upper traps. These muscle groups tend

to respond better to a higher rep range.

For this reason, a rep range of 10-12 will be utilized for these muscle groups. Again, this

means that the weight should be light enough for you to complete at least 10 reps, but

heavy enough that you cannot complete more than 12.

Don't worry about trying to figure out the rep ranges for all of your exercises, as these

are all laid out for you in the 26-week workout plan.

Side Note: Although I recommend training your legs in the 5-7 rep range as well, the

truth is that the lower body will respond well to virtually any rep range. No one knows

the precise biological reason why this is so, but it is most likely due to evolutionary

factors.

For big compound leg exercises like squats, leg presses, lunges and stiff-legged

deadlifts, you can go as low as 5 or as high as 20 and still see optimal size and strength

gains.



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Rep Speed

The concentric portion of the rep should be performed as fast as possible while

still maintaining control of the weight. The eccentric portion should be

performed in 2-4 seconds.

Rep speed is another highly debated topic and when you enter the gym you'll see lifters

tossing weights around at all kinds of different speeds. Some push the weights as fast as

they possibly can while others stick with the "slower is better" mentality.

To understand the speed at which you should perform your repetitions, you must first

understand the 2 basic phases of lifting a weight:

Concentric (also referred to as the "positive"): When the muscle contracts by

shortening. This is when the muscle exerts force to move the weight against gravity. For

example, the pushing phase of a bench press or the pulling phase of a chin-up.

Eccentric (also referred to as the "negative"): When the muscle is put under

tension as it lengthens. This is when the weight is lowered towards the force of gravity.

For example, the lowering phase of a bench press or the lowering phase of a chin-up.

So, how fast should you perform your reps?

One big error a lot of lifters make is assigning a set speed to the concentric portion of

the rep. Since you'll be training with as much resistance as you can safely handle, the

weight should be heavy enough that you must exert maximum force at all times on the

positive motion.

It is extremely important that you are always in control of the weight, but it makes no

sense to say, for example, that each concentric phase should be done in 4 seconds.

Obviously reps 1-3 will be performed much faster than reps 4-7. As you get closer to

reaching muscular failure the reps will naturally slow down as you push with all of your

strength and your body's energy stores gradually run out. The rep immediately before

muscular failure may take as long as 7 or 8 seconds to perform.



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Don't worry about how long the concentric phase takes to perform, just focus on moving

the weight as fast and hard as you possibly can while still maintaining proper form.

The eccentric phase is a bit different and can be assigned a basic time frame to be

completed in. Do not underestimate the importance of the lowering phase!

In fact, some studies show that more muscle breakdown actually occurs on the eccentric

phase rather than the concentric phase. The most important factor when it comes to this

part of the rep is that you are in complete control of the weight at all times. Since your

muscles are about 2.5 times stronger on the eccentric phase, you will never reach

muscular failure on this portion of the lift.

That being said, you should aim to lower the weight in 2-4 seconds. You don't have to go

with the super-slow mentality, just make sure that you lower the weight in good form

and in a controlled manner.



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Proper Breathing

On the eccentric portion of the rep, inhale. On the concentric portion of the rep,

exhale.

Breathing properly when you exercise will actually allow you to lift more weight and will

decrease your chance of injury. It is very important that you do not hold your breath

when you lift. Since you'll be training with as much weight as you can handle, holding

your breath will cause a buildup of pressure within the body and could lead to a hernia or

even fainting.

Proper breathing is very simple, but must be correctly performed at all times. The only

thing you really need to know when it comes to this subject is this:

On the negative/eccentric portion of the rep, INHALE.

On the positive/concentric portion of the rep, EXHALE.

For example, if you were performing a bench press, you would breathe in as you lowered

the weight, and breathe out as you pushed the weight up.

That does it for the hypertrophy phase. You're almost ready to go home, but there's one

more thing you must complete...



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The Cool Down Phase

Once you have completed your final muscle-building set, you will move onto the final

component of your workout: the cool down phase. This is a short and simple procedure

that should only take a maximum of 10 minutes to complete.

During this phase, you simply need to perform some basic stretches for the muscles that

you've just finished exercising. Post-workout stretching will increase your flexibility and

decrease muscle soreness. It will also help to clear out metabolic waste products that

were created during your workout, such as lactic acid.

After you've done a thorough stretch for all of the targeted muscles, your workout is

complete! You can now go home, relax and eat.

For the remainder of this chapter I'm going to talk about some other important

guidelines for structuring an effective workout plan. I'll talk about training frequency,

taking breaks, leg training and arm training.



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Frequency

Each muscle group should only be directly trained once per week.

Although this principle does not relate to what should be done during the workout itself,

I still thought I would cover it in this section since it is part of your overall workout

structure.

When it comes to training each individual muscle, one week is the optimal time frame to

allow for sufficient recovery and growth. Any more than this is counterproductive and

any less is simply a wasted opportunity.

You already know how crucial recovery is to your success, and you must put this into

practice by ensuring that your muscles have fully recovered before you train them again.

This is so absolutely critical for you to understand.

Recovery is everything!

Remember, muscle growth does not occur in the gym; muscle breakdown occurs in the

gym. When you train intensely with weights, you are damaging your muscles. It is while

you are out of the gym, resting and eating that the muscle growth process is actually

taking place.

This is the time when your body will be rebuilding the muscles larger and stronger in

preparation for the next workout. It is extremely important that you do not interfere with

this process and allow your body sufficient time to repair and heal itself before you break

them down again.

Many serious weightlifters have accepted this once-per-week training method as a solid

guideline to follow, yet very few actually abide by it.

They know that they should be training each muscle group once per week, but instead

they end up training the same muscles multiple in the same week.



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How can this be?

Well, let me review some basic physiology for you to better understand what I am

talking about.

Anytime you perform a basic compound movement (a multi-joint lift) such as a bench

press or barbell row, you are actually going to be using more than one muscle group to

lift the weight. Your body has different pushing and pulling systems that work together

to perform certain movements.

For example, when you perform a bench press you are ultimately trying to stimulate

your chest. However, in order to execute that basic pressing movement, the chest will

also require assistance from the triceps and shoulders. Every movement has its own

unique muscle requirements and you can find all of this information in your free exercise

database.

Here's a very general way of looking at it�

1) All basic pressing movements for the chest (bench presses, dumbbell presses, dips)

involve the use of the front shoulders and triceps.

2) All basic pulling movements for the back (chin-ups, barbell rows, seated rows) involve

the use of the rear shoulders and biceps.

3) Most basic quad exercises (squats, leg presses, lunges) involve the use of the

hamstrings and glutes.

4) All overhead pressing movements (military presses, overhead dumbbell presses)

involve the use of the triceps.

Do you see where I'm going with this? Let's take a look at a potential training split and

see if you can find out what is wrong:

Day 1: Back/Triceps

Day 2: Chest/Biceps



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Day 3: Rest

Day 4: Quads/Shoulders/Abs

Day 5: Hamstrings/Calves/Forearms

Day 6: Rest

Day 7: Rest

What's wrong with this picture? Well, Let's break it down:

1) Triceps are being trained three times per week.

2) Biceps are being trained twice per week.

3) Triceps are being trained the day before chest.

4) Biceps are being trained the day after back.

5) Hamstrings are being trained twice per week.

6) Hamstrings are being trained the day after quads.

You see, if you aren't careful and don't plan out your training schedule properly you will

end up with all sorts of nasty �overlap� that will lead to excessive training frequency.

This is a perfect recipe for overtraining, injuries and lack of muscle growth.

The goal when designing a training split is to group the muscles together in a way that

prevents overlap and stimulates the muscles as infrequently as possible.

Truly hitting each muscle group only once per week is very difficult and most of the time

cannot be achieved. The simple fact is that big compound movements stimulate a lot of

muscle fiber, and you probably will not be able to avoid hitting certain muscles more

than once per week.

Therefore you must simply hit them as infrequently as possible. Luckily for you, all of the

training splits have been laid out in the 26-week workout plan. Because of this you won't

have to juggle all of your muscles together to come up with a training split but instead

can simply follow the workouts that I have devised without having to worry about

overtraining yourself.

Does once per week not sound like enough?



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Believe me, as long as you train as hard as you possibly can and take all sets to

muscular failure, hitting each muscle group once per week is optimal to achieve

maximum growth. Recovery is so important to the overall picture and there is no need to

try to annihilate your muscles to the point that they cannot heal themselves.

If you start getting impatient and alter the training schedules I've laid out for you it will

be a big mistake. You must simply go to the gym, "spark" the muscle growth process,

and then go home to eat and recover.

This is also another reason why training with 100% intensity is so important. When you

go to the gym on chest day, just remember that it is the only opportunity you have to

stimulate your chest for that entire week. If you fail to execute a solid workout you'll

have to wait another seven days before you can make up for it.

As long as you train hard you do not need to train often.



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Taking 1 Week Off

After 8 continuous weeks of training, take 1 full week off from the gym.

For those of you who fall in love with your training and can't stand a day away from the

gym, this principle won't make you very happy.

Time off from the gym? Why would you want to do that?

Well, it's fairly simple, and very important to follow. Taking a week off after training for 8

straight weeks is an important part of the recovery process and will prevent you from

hitting sticking points or getting injured.

If you were paying attention in the "why less is more" section earlier on, then you

already know the important role that proper recovery plays when it comes to building

muscle. Highly intensive training places very large amounts of stress on your body and if

you fail to give the muscles adequate time to recover and heal in between workouts you

will end up doing yourself more harm than good. The one-week training layoff will serve

you well in a few different ways.

First of all, it will give your joints and connective tissues a much-needed break. All of

those sets taken to muscular failure will have a negative, cumulative effect on those

delicate joints, and if you aren't careful you may end up with an injury. There are many

ways to prevent yourself from getting injured, and taking time off is definitely one of

them.

Secondly, your immune system needs a break. Training to failure does not just stress

your muscles, joints and connective tissues; it stresses your entire body. After all of

those intense workouts for 8 straight weeks your body will be literally screaming for a

small rest.

The one-week training layoff also serves mental benefits as well. Some of you will enjoy

training more than others, and for those of you who aren't crazy about it a one-week

break will help to keep your focus in the right place.



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You will be able to take a week off, relax and evaluate your progress in the gym. You can

have a full week of lounging and eating instead of worrying about that dreadful leg

workout a few hours away. Taking a week off will help to keep you highly motivated

because by the time that week is over you'll be psyched and ready to head back to the

gym.

Don't worry; while taking time off from the gym may not seem like a good idea, you will

definitely benefit from it. In fact, you'll probably notice that the one-week break will

leave you feeling more energized, stronger and more muscular than you were before.

The 8-week time frame is also not cut and dry. If you�ve been training consistently for 6

or 7 weeks and feel that you need a break, go ahead.



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Total-Body Training

A huge tendency of people who are just beginning a weight lifting program is to neglect

certain body parts and only train their "showy" muscles. They'll put all of their effort into

select muscle groups that people tend to notice the most such as chest, biceps and abs.

It is very important that you don't allow yourself to fall victim to this ridiculous way of

thinking and instead focus on building every muscle in your body with equal focus and

intensity. The goal is to gain as much muscle size and strength as possible and that

means training your entire body.

For example, why would someone want to put more emphasis on their chest instead of

their back? Is it because the chest and the bench press have somehow become a

landmark for judging muscularity and strength? Is it because the chest is generally

considered to be more sexually appealing to the opposite sex? The reality is that 70% of

your entire upper-body muscle mass resides in your back (your lats, traps, spinal

erectors and rhomboids).

So what makes the chest so much more important? Believe me, having a well developed

back will make you appear much larger and more muscular than a well developed chest

will. I'm not saying that a big back is more important than a big chest, as they both

contribute equally to the overall package.

The point I am trying to get across is that every muscle has its own unique role in

making the entire physique come together, and certain muscles should not be favored

over others.

It is extremely important to try and develop each muscle to its maximum potential. The

biceps are no more important than the triceps just as the shoulders are no more

important than the lats. Focus on developing every muscle equally in order to end up

with a complete and symmetrical body.



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Leg Training

In no area is this lack of training equality more prominent than in most people's legs.

Everyone is so hell-bent on having a wide, thick upper body that they forget about the

other half of their muscles down below.

I cannot even begin to stress how costly a mistake this really is.

Lower body training is just as important as upper body training and if you are too lazy or

just don't care about training your legs your entire physique will suffer.

Instead of rambling on and on about why you should place equal focus on your legs, I'll

simply lay out the points for you to see�

1) It looks ridiculous.

We've all seen it: guys with a massive, muscular upper body who look like they're

walking on a pair of toothpicks. This is an absolutely ridiculous look and takes huge

credibility away from the entire physique.

Imagine if the situation were reversed: a wide, thick and ripped lower-body sitting

underneath a small, smooth and undeveloped upper-body. I think you can imagine how

terrible that would look.

Being huge means being huge everywhere and it is extremely important that you strive

to remain as balanced as you can from head to toe. Having thick, muscular thighs and

calves is equally as impressive as a thick, muscular chest, back and arms.

2) Your upper-body will benefit.

Still don't feel like training legs?

Well, what if I told you that training your lower body will make your upper body grow as



_________________________________________________________________________


well? You might think it was nothing more than a cheap tactic to get you into the squat

rack, but believe me, it's the truth.

As you already know, building muscle is all about forcing your body to adapt to the

stress placed upon it. If your body feels that it is in potentially life threatening danger it

will respond accordingly by increasing the size and strength of your muscles.

In no way can this artificial life-threatening stress be more easily achieved than through

a hard, intense leg workout.

Once you start training consistently you'll very quickly find that leg workouts are much

more difficult to perform than any upper body workout. I think it's safe to say that a leg

workout is about twice as hard as a chest workout is.

The difficulty of these leg workouts will have an anabolic effect on your entire body by

causing increases in important muscle building hormones such as testosterone and

growth hormone, thus resulting in total body gains. The muscle gains that you achieve in

the gym are not merely a product of localized growth, but are also a product of overall,

total-body growth resulting from total-body stress.

Remember this the next time you are performing an all-out set of squats (the most

demanding exercise to perform in my opinion). Remember that you will be increasing the

muscle mass in your lower body as well as your upper body.

There was a period of time when I cut leg training out of my program, and boy was I

selling myself short! When I eventually gave my head a shake and focused on heavy

squatting, I experienced a huge spurt in upper body growth.

I probably gained a solid 10 pounds and had stretch marks on my shoulders and back to

prove it!

3) Total-body strength.

Not only does heavy leg training result in upper body size gains, but your strength will

shoot through the roof as well. Heavy leg training produces a total-body "spill-over"



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effect that will increase your strength in important lifts such as presses, dips, rows and

chin-ups.

Remember, the more weight you can lift, the more muscle you will build. As you already

know, building muscle is all about training for strength and so naturally this spill-over

effect will serve you very well.

If you've already been training for some time but aren't incorporating heavy leg work

into your routine, you'll be pleasantly surprised with the upper body results you can

achieve.

So there you have it; 3 great reasons to train your legs hard and heavy. If you're just

beginning to workout then this will start you off on the right path, and if you've already

been training for a while then this will get you back on the right path.

The importance of leg training cannot be understated. As much as you might not care

about the size of your legs, they are an extremely important piece of the overall puzzle

and should be trained with equal focus and intensity to ensure maximal gains in total-

body size and strength.



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Arm Training

Another mistake most "newbie" lifers make is placing way too much focus and emphasis

on direct arm movements. They'll slave away on endless sets of barbell curls and tricep

pushdowns in the hope of developing a massive set of guns.

Arms, particularly the biceps, are another area that tend to be given special priority over

everything else. The reality is that building huge, muscular arms has very little, if

anything to do with direct arm movements.

Remember, every pressing movement for the chest and shoulders also stresses the

triceps while every pulling movement for the back also stresses the biceps. The best way

to effectively stimulate arm growth is to focus on heavy chest and back training. By the

time you finish a chest or back workout your arms will have received more than enough

stress to effectively stimulate new growth.

As you progress in weight and reps on your basic upper body compound lifts, your arms

will always follow along. I mean think about it, is it realistic that someone who weighs

160 pounds would have 18 inch arms?

Of course not.

Your arms will not experience any appreciable size gains until you pack a decent amount

of muscle onto your chest and back.

So once again, focus on total-body training and everything else will fall into place.



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Strength Imbalances

Another very important reason to train every muscle equally is to avoid developing

strength imbalances and postural problems. Over-development of certain muscles could

potentially lead to chronic problems that may eventually result in injury.

For example, if someone were to put more emphasis on pushing movements rather than

pulling movements their shoulders would begin hunching forward. This would eventually

lead to a strength imbalance and could cause rotator cuff problems. Or if one was to

neglect abdominal training they would end up with core instability and could very easily

sustain a lower back injury.

Not only is total-body training beneficial to the overall appearance of your body but it will

help to keep you injury-free as well.

It should now be pretty clear to you why total-body training is so important.

You won't have to worry about juggling all of the exercises to balance everything out as I

have already made the workouts for you.

All you have to do is make sure you follow them to a T. This will enable you to make the

best size and strength gains possible while maintaining overall balance and protecting

yourself against injuries.



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Lifting Straps

You don't need to buy a lifting belt, workout gloves or lifting chalk, but one piece of gym

equipment I would definitely recommend is a high quality set of lifting straps.

For those of you who are new to working out, these are basically just a set of thick

straps which are placed around your wrists and then wrapped around the

barbell/dumbbell. This eliminates your grip from the equation and allows you to place all

of your emphasis on the targeted muscles.

For example, you could use them for a heavy set of barbell shrugs to focus all of your

attention on the traps instead of worrying about your grip giving out. Straps can be used

on basically every back exercise or any lift where the grip is of concern. They will

definitely increase the quality of your workouts by enabling you to lift more weight and

by shifting the stress to where it counts.

Some lifters argue against the use of straps by calling them a "crutch" and claiming that

they negatively affect the development of grip strength.

So what?

What would you rather have: greater muscle mass in your lats and upper back, or

greater ability to open a jar of pickles?

Take your pick.

Your goal should be to maximize muscle gains as efficiently as possible and straps will

definitely aid you in doing this. Besides, you can very easily incorporate specific

exercises for grip strength if this if of concern to you.

I�m going to close this section out with a couple more important points�



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The Gym is NOT A Place to Socialize!

When you enter the gym, you are going to work. You should not be going to the gym to

chat or socialize with friends. If you aren't careful it is very easy to get side-tracked and

lose your focus. The natural tendency is for your mind to wander and begin thinking

about things other than working out.

As was stated before, your body wants to forget about weight training at all costs. It is

perceived as a threat, and as something that should be avoided. This is why it is

absolutely crucial to maintain 100% focus throughout the entire workout, especially as

you reach the 30-minute mark and beyond, as mental focus and intensity begin to

radically decrease.

You must always remember your purpose in the gym.

Why are you there?

To break down as much muscle fiber as you possibly can by training as hard your body

will allow.

If you start daydreaming, chatting with a friend or staring at the fitness chick on the

stairmaster, your workouts will surely suffer. Think of yourself as a robot, a machine that

is there to execute the same tasks over and over.

After you complete a set, you should not be thinking about what you did on Friday night.

Instead, your mind should immediately focus on the next set to come. You should be

thinking about how much weight you'll need to use and how many reps you're aiming to

perform. You should also be psyching yourself up for the discomfort that will come with it

and make sure that you are ready to give a full-out effort.

There are plenty of places to socialize, but the gym is most definitely not one of them.

You will only be spending roughly 1% of your time there, so make it count.



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Choosing a Training Partner

A great way to increase your focus and drive in the gym is to have a reliable training

partner; Someone who is there for the same reasons you are and who will push you to

train your hardest.

But be careful, not all training partners are created equally!

This is why it's very important that you make sure this person meets some basic criteria

before you make a commitment to train with them on a regular basis. Make sure that:

1) They are there for the same reasons you are.

It is crucial that your training partner is equally as focused and driven as you are to build

muscle. This way you can feed off of each other's intensity and push one another to train

at their very best. This is a great tool for cranking up your intensity in the gym.

If you've lifted weights before then you know how much harder you tend to train when

people are watching. Having an intense training partner will allow you to maintain that

level of effort and intensity at all times.

2) They see the gym as a place to work, not to socialize.

If this person easily loses focus or spends a considerable amount of time socializing or

zoning out, they are definitely not someone to train with. Someone like this will only

bring you down and decrease the quality of your workouts. You need to have a partner

who is there to perform a job and who will even keep you in check if he/she senses that

your intensity is not as high as it should be.

Maintaining 100% focus throughout your entire workout is extremely important and you

must do everything in your power to ensure that you don't let your mind wander off

track.

3) They are reliable.



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"Aww man, I don't really feel like lifting today, you wanna go tomorrow instead?" These

words should never come out of your partner's mouth. You must make sure that your

partner is willing to be on time and train on the days you have agreed on.

The main purpose of having a training partner in the first place is to push you to your

limits, and that means pushing you to train on the days when you'd rather lie on the

couch and watch Seinfeld reruns. Make sure your partner is trustworthy and willing to

train on a consistent basis.

4) They know how to spot.

If I had a dollar for every time I saw someone spot their partner in a completely

ridiculous fashion, I'd be rich. Spotting should merely be used as a safety precaution and

nothing else. Spotters are not there to lift the weight for you!

On countless occasions I've watched spotters assisting the lifter the second the exercise

gets difficult. This completely defeats the purpose of doing the exercise in the first place.

The goal is to reach muscular failure on your own, not with the help of someone else.

When your partner assists you in lifting the weight, all he is really doing is making the

weight lighter for you. There really is no logic behind this, as the entire purpose of the

exercise is to train as heavy as possible for as many reps as you possibly can.

The only time your spotter should be lightening the resistance for you is when you are

just short of locking out on a specific movement and only need a very small extra push

in order to complete that last rep. Other than that, your spotter is there only to ensure

that you are safe so that in the event that something went wrong during the exercise

(such as pulling a muscle) you would be able to set the weights down without getting

hurt.

Having a training partner is definitely not a necessity, but some people benefit greatly

from it. The decision is up to you, but make sure you are careful as having the wrong

type of training partner may do you more harm than good.



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Chapter 3 Review

1) Always perform a proper warm-up consisting of 5 minutes of light cardio followed by

5 weight acclimation sets.

2) Do not allow the hypertrophy phase to last longer than 60 minutes. This phase begins

with the completion of your first muscle-building set and ends with the completion of

your final muscle-building set.

3) Each specific muscle group should only be directly trained once per week. Anymore

than this will result in over-training and will prevent your body from properly recovering

in between workouts.

4) Perform 5-7 sets for large muscle groups and 2-4 sets for small muscle groups. As

long as you train with 100% intensity and effort you will not require any more than this.

5) Your workouts should be based around heavy, compound free-weight exercises.

These movements will stimulate the most muscle fiber and will have the greatest overall

anabolic effect on your body. Machines can be fairly effective as well, but not in place of

the basic free-weight movements.

6) After you have completed a muscle-building set, you should only perform your next

set when you feel that you are 100% recovered and can perform that set with maximum

strength.

7) With the exception of certain exercises, every muscle-building set should consist of 5

to 7 repetitions. This means that the weight should be light enough that you can perform

at least 5 repetitions, but heavy enough that you cannot complete more than 7.

8) On the positive portion of the repetition, move the weight as fast as you can while

still maintaining complete control. On the negative portion of the repetition, lower the

weight in 2-4 seconds.



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9) Breathe in as you lower the weight and breathe out as you lift it.

10) When the hypertrophy phase is complete, take 5-10 minutes to stretch the muscles

you have trained. This will clear out lactic acid, prevent injury and help to maintain

flexibility.

11) After 8 continuous weeks of training, take 1 full week off from the gym. This will

allow your body to fully recuperate and will prevent overtraining.

12) Make sure to place equal focus and intensity on all muscle groups. You should not

be favoring certain muscles over others, but instead should focus on developing your

physique as equally as possible.

13) Purchase a pair of lifting straps and use them for all back exercises or any lift where

the grip is of concern.

There you have it. As far as workout structure is concerned, you've learned everything

you need to know to perform an optimal muscle-building workout.

Forget about all the crazy and innovative techniques you see people performing in the

gym, forget what the "latest breakthrough training method" has to say, and forget about

what you read in the latest issue of your favorite muscle magazine.

All you need to do is consistently follow the guidelines set forth in the previous section

and you literally cannot fail. If you follow these methods to a T you will be implementing

what I believe to be the most effective and scientifically sound workout procedures ever

devised.

The reason is because they use common sense, not random guessing. Behind every

principle lies sound evidence and reason as to why it is so effective.

Why should you train for no more than 60 minutes? Cortisol, catabolism and injury

prevention.



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Why should you train 3 days per week? To avoid overtraining and allow for maximal

recovery.

Why should you focus on compound movements? Because they stimulate the most

muscle fiber and will have the greatest anabolic effect on your body.

You see, this isn't rocket science. I never said that this book would deliver "secret

muscle-building techniques uncovered for the first time in the history of mankind."

This is not a breakthrough, nor is it a secret. I didn't devise these principles myself. In

fact, they have been around for decades upon decades upon decades!

Most people are simply misinformed and have been blinded by the gigantic swarm of

muscle-building nonsense which has misled them and has prevented them from

understanding just how basic building muscle really is.

Well, now you know.


The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition


Chapter 4: Optimum Muscle-Building Nutrition

So there you have it. You've learned all about overload and progression, intensity,

workout duration, volume, frequency, rep range, rep speed, exercise selection and

everything in between.

You have some easy-to-follow workout guidelines and the proper knowledge to execute

the best workouts of your life. Now all you have to do is consistently apply these

principles in the gym, sit back, and wait for gigantic gains in muscle size and strength,

right?

Not so fast.

The reality is that everything you've read up until now was only, at most, about 50% of

the entire muscle-building process.

Do you remember what your goal in the gym is?

If you've been paying attention then you'd know that your purpose in the gym is to

break down your muscle fibers in order to trigger an adaptive response from the body.

When you are in the gym you are simply "sparking" muscle growth, but the real magic

takes place when you leave the gym.

Your muscles have been damaged, your body is in a state of breakdown, and the

recovery process has begun. Your body is now in a position where it must adapt to the

stress placed upon it by increasing the size and strength of the muscles.

Increases in muscle size and strength will only take place if the body is

provided with sufficient materials to carry out this process!

It would be physically impossible to construct a house without bricks, and building

muscle is no different.




Do you remember the earthquake analogy I talked about earlier?

Let's go back to that.

Failing to follow a proper nutrition plan would be like rescue builders attempting to

reconstruct the damaged building with inadequate materials.

Remember, not only do they have to repair the damage that has been done, but they

also must construct the building even larger and stronger to protect it from future

damage.

How could they possibly do this without bricks, cement and machines? They couldn't.

In fact, it would be physically impossible. Before the building could be properly repaired

it would be hit by another earthquake, only furthering the damage. As long as the

workers were unable to repair it, the building would remain in the same state or even

become smaller and weaker.

Do you see where I'm going with this?

It is absolutely, positively crucial that you feed your muscles with the proper nutrients

needed to facilitate growth. Nutrition is probably the most overlooked aspect of the

muscle-building process and this is the area where most people fail miserably. They go

to the gym and train their asses off, pay little or no attention to when and what they eat,

and then cannot understand why they aren't making the gains they thought they would.

It is very important that you understand that training and nutrition go hand in hand.

They are equally important in the muscle-building process and if either is not up to par,

your gains will either suffer or be non-existent. You can�t have one without the other.

You train to trigger muscle growth, and you carry out muscle growth by eating the

proper foods at the proper times. Highly intensive training places massive amounts of

stress on the body and in order for growth to occur you must ensure that you recover

between workouts.




This means providing your body with adequate amounts of high quality protein,

carbohydrates, fats, vitamins, minerals and water, and all at the proper times. Do not

compromise your results by brushing off the nutrition process! It is extremely important!

If you aren't going to eat properly, then you can forget about making those impressive

gains in muscle size that you promised yourself you would. There is no point in setting

foot in the gym if you are not prepared to fulfill the nutritional needs of your body after

you leave.

In fact, try training without eating properly and see how far you get. You may actually

get negative results, as you'll create a deeper and deeper nutrient deficiency within your

body. A common misconception is that as long as you exercise, it doesn't matter what

you eat.

Nothing could be farther from the truth! If you exercise it matters even more what you

eat!

An active body, especially one undergoing intense resistance training, has much higher

nutritional requirements than the average Joe who doesn't exercise at all.

You see, your body already has nutritional requirements in place simply to sustain life.

Natural processes within your body require a certain amount of protein, carbohydrates

and fats everyday. When you begin training with weights, your body will have to use a

large amount of these nutrients to deal with the damaged muscles on top of its natural

everyday requirements.

Many people consider nutrition to be even more important than what we do in the gym.

Even after you have gained a considerable amount of muscle you will still need to

continue to eat properly to maintain it. If you become lazy and let your diet slip, that

hard-earned muscle will wither away faster than you could imagine.

Studies have shown that as long as proper nutritional requirements are met, the body

will preserve its lean mass for up to 3 weeks. However, if you fail to meet your




nutritional requirements, muscle mass begins to decrease almost immediately. This is

yet another reason why nutrition is so extremely important.

By the end of this section you will be equipped with all of the necessary knowledge

needed to execute an incredibly effective nutrition plan and make the best gains you

possibly can. You'll learn about the importance of calories, as well as the macronutrients:

protein, carbohydrates, fats and water.

I'll also talk a bit about the detrimental effects of alcohol and why it should be avoided.

The goal of this section is not to teach you everything there is to know about nutrition,

but rather only what you need to know.

Everything will be explained in a fairly straightforward manner and things will not get

overly complicated. Now pay attention, because what you are about to read is critical to

your results.

Let's begin.




Anabolism vs. Catabolism

Remember at the very beginning of this book when I introduced you to intensity and

progression, and told you that it was the single most important principle to follow in the

gym? Well, now I am going to explain the most important principle to follow when it

comes to nutrition.

It is so absolutely important that you always abide by this guideline, because if you

don't, your gains will be greatly reduced. Just as intensity and progression tie into the

body's natural evolutionary tendencies, so does this one.

Are you ready?

You must supply your body with proper muscle-building nutrients every 2-3

hours!

Read that sentence again. Here's another way of putting it:

Every 2-3 hours you must supply your body with proper muscle-building

nutrients!

Still not sinking in?

Your body should be fed at least every 2-3 hours with proper muscle-building

nutrients!

One last time.

Eat lots, everyday, all the time, at LEAST every 3 hours, even when you don't

feel like it, or you can kiss your muscle gains goodbye!

By now you should be catching my drift.

Constantly supplying your body with proper muscle-building nutrients is so absolutely

critical to gaining mass that it cannot be overly stressed.




What is so important about doing this?

Well, it all ties into evolution and adaptation.

You see, the majority of you reading this right now are lucky enough to have the

privilege of being able to eat whenever you are hungry. When you don't eat, your

stomach growls at you and you feel uncomfortable, so you pop open the fridge or

cupboard to satisfy your body's needs.

But believe it or not, not everyone has this privilege!

Our ancient ancestors certainly couldn't cruise down to the local grocery store and fill

their bags with food whenever they wanted. Food was not a readily available source, and

humans had to be able to endure periods of time with little or no food.

So, being the finely tuned and adaptive organism that we are, our bodies created natural

processes to maximize our ability to sustain life without food.

Like I said before, every single action that goes on within your body is centered around

the ultimate goal of keeping you alive and healthy. One of the mechanisms that has

allowed us to survive for longer periods of time without food is called "catabolism".

Catabolism (in regards to bodybuilding) basically refers to the breakdown of muscle

proteins for use within the body. Remember, your body doesn't know that there is a

plate of steak and potatoes waiting for you in the fridge. If your body is not fed, bad

things in terms of muscle growth begin to happen.

Your body is in need of a continual supply of protein in order to complete its own natural

processes and your muscles are basically a giant protein storage room. If your body does

not receive the protein it needs from the food you eat, it will begin tapping into its

storage rooms and break down muscle tissue to utilize the proteins.

This is not a good thing!

When you are in a catabolic state, a giant red light begins flashing within your body.




Your metabolism slows down, and your body goes into "starvation mode" as a natural

evolutionary response.

You must avoid this state at all costs!

Instead, you must always ensure that your body is in an anabolic state (fed), in order to

ensure that your muscle proteins are left intact.

The only way to make sure of this and keep the green light for muscle growth flashing is

to continually supply your body with high quality protein every 2-3 hours. Your body will

stay out of starvation mode, leave your hard-earned muscle tissue alone, and continue

to build and repair the damage inflicted from your workouts.

2-3 hours without protein -> Catabolism is triggered -> Muscle size decreases




5-7 Meals Per Day

Eating every 2-3 hours means that on any given day you will need to consume anywhere

from 5-7 meals.

You need to rid yourself of the conventional approach of "3 square meals a day." From a

physiological standpoint, this is definitely not the best approach for building muscle or

for overall health. Eating only 3 times per day leaves huge catabolic gaps between

meals, and will end up forcing your body into starvation mode for long periods at a time.

As I said before, it's very important to keep your body in an anabolic state where muscle

growth and repair can occur at all times. Because of this it is a much better idea to

"graze" throughout the day and supply your body with a continual stream of nutrients

which can be used to facilitate growth.

This means eating 5-7 meals every single day.

I know what you're thinking...

"5-7 meals every single day?! That's impossible! I can't eat that much!"

The key thing to understand here is that when I say "meal", I am not referring to a full 5

course plate filled with steak, mashed potatoes, vegetables, a soup and a salad.

Although you will be eating much more frequently than you are used to, the actual

volume of food at each sitting will be smaller.

For example, one meal might consist of a simple protein shake and a bowl of oatmeal.

Not only will eating frequently keep your body in a muscle-building state throughout the

entire day, but having smaller meals also allows for a much more efficient digestion

process. Your body will be able to easily deal with these small meals and extract full

value from the nutrients consumed. In addition, grazing will keep your fat burning

metabolism raised and will decrease the storage of excess body fat.

I know it sounds like a lot of work, and at first it is.




But just like anything else in life, you'll get used to it. A lot of people complain about this

aspect of building muscle and claim that "they don't have time" to prepare and eat so

many meals. Trust me, where there's a will, there's a way.

As long as you plan your day out properly anyone can squeeze in at least 5 small meals.

After you've been doing it for a while it will no longer become a chore, but rather a way

of life.

Don't worry if you have a small appetite and can't seem to eat very much at one sitting.

The most important thing at first is to make large jumps in the frequency at which you

eat, not necessarily the volume.

As your body adapts to the increased meal frequency, you will then be able to make

small increases in the volume until your total daily requirements are met.

As you can clearly see, nutrition is an absolutely vital part of the muscle-building

process. Even though you'll only spend a few hours in the gym each week, eating

properly is something that must be monitored at every waking hour of the day.

Again, it's not as hard as it sounds and after a few weeks it will no longer be something

that you have to think about, but rather something that you just do.

So, you now know that you must eat 5-7 small meals per day, spaced every 2-3

hours.

Great, but what exactly should these meals consist of?

Well, to understand why you will be eating certain foods and avoiding others, you must

first acquire some basic nutritional knowledge. I'm going to teach you about:

1) Calories

2) Protein

3) Carbohydrates

4) Fats




5) Water

6) Alcohol

You'll learn about the important role (or detrimental role) they play in maintaining a

muscle-building environment within the body and I'll provide you with a simple method

to calculate your daily needs.

Let's begin!




Calories

Everyone is always talking about calories. Everyone wants to count them and cut them,

and almost every food item we buy has the amount of calories listed somewhere on the

package.

But does anyone really know what a calorie is?

Well, simply put, calories are fuel.

Everyday our bodies expend a certain amount of energy, and this energy is derived from

the calories that we consume through our diet. Factors affecting the rate of calories

burned include activity level, body temperature, body type and the amount of lean

muscle mass we posses.

Our bodies receive calories by consuming the 3 major macronutrients: protein,

carbohydrates and fats.

1 gram of Protein = 4 calories

1 gram of Carbs = 4 calories

1 gram of Fat = 9 calories

The most important thing to understand when it comes to calories and building muscle is

this:

In order to gain muscular weight, you must consume more calories than you

burn!

This is nothing more than simple mathematics.

If you burn more calories than you consume, you will lose body weight. If you consume

the same amount of calories that you burn, your bodyweight will stay the same. So

obviously in order to gain muscular body weight your caloric intake must exceed your




caloric expenditure. If you fail to consume more calories than you burn, you will NOT

gain weight, plain and simple.

This doesn't mean that you can gorge yourself on big macs (which contain about 560

calories each), ice cream cones and potato chips and expect to see great results.

You'll gain weight all right, but not the kind of weight you're looking for! The majority of

the weight you would gain from eating those foods would be fat.

Remember, not all calories are created equally, and in order to see increases in lean

muscle mass you consume the right types of calories. What do you think would be a

better approach to building muscle, consuming 150 grams of fat or 150 grams of

protein?

Here�s the bottom line when it comes to calories�

1) The raw number of calories that you consume each day will determine whether you

gain weight, lose weight or maintain the same weight.

2) The types of calories that you consume will determine what kind of body weight you

gain, whether it be fat, water or muscle.

So the key for you is to consume more calories than you burn and from the proper

muscle-building sources.

How many calories should you consume each day?

The basic idea when trying to figure out your daily caloric intake is this�

1) Determine your caloric maintenance level, that is, how many calories you require

daily in order to simply maintain your weight.

2) Increase your caloric maintenance level by 15-20%. This will create the necessary

caloric surplus within your body to facilitate muscle growth.




There are many different methods that can be used to determine this, and in this section

we're going to examine 3 of them...

1) The Basic Multiplier (least accurate)

2) The Harris-Benedict Formula (more accurate)

3) The Katch-McArdle Formula (most accurate)

Any of these 3 methods is acceptable in the majority of situations, but for the most

accurate reading, methods #2 and #3 are probably best.

On the following pages I'm going to explain each individual method and how to use it in

order to determine your daily caloric intake.




1) The Basic Multiplier

Although this is a very straightforward and basic method, in the majority of situations it

will work just fine for average trainees with average body types.

The Basic Multiplier is simply a matter of multiplying your current bodyweight by a set

number. In order to create a caloric surplus that supports muscle growth, this usually

means around 17-20.

Your Bodyweight x 17-20

So if you weigh 150 pounds, it would look like this...

150 x 17 = 2550

150 x 20 = 3000

Daily caloric intake should be 2550-3000 calories.

It's really that simple. The drawback to this method is that it doesn't take into account

individual factors such as lean body mass, height, sex or activity level.

For those who do not have an "average" build (starting more on the overweight side or

more muscular side) and who do not have "average" activity levels, methods #2 and #3

will be more accurate.

For average trainees with average body weight and activity levels, this method will

usually work fine.




2) The Harris-Benedict Formula

This is the second most accurate method and is superior to the Basic Multiplier because

it takes height, sex, age and activity level into account on top of your basic bodyweight.

The first goal with this method is to determine your Basal Metabolic Rate (BMR).

Your basal metabolic rate is the total number of calories that your body requires to

perform all of its natural daily functions. This does not include extra activities such as

weight training or playing sports; the BMR is for natural processes such as breathing,

digesting food, regulating body temperature etc.

Once you have figured out your BMR, you can then plug it into the Activity Multiplier

(how active you are on a daily basis) in order to determine your Caloric Maintenance

Level.

You should then take your caloric maintenance level and increase it by 15-20% in order

to create a caloric surplus that supports muscle growth. So, once again...

1) Determine your basal metabolic rate.

2) Find your caloric maintenance level by multiplying basal metabolic rate by the activity

multiplier.

3) Increase your caloric maintenance level by 15-20% to determine your daily caloric

intake.

Sounds complicated, right?

It really isn't, and I'm now going to outline step-by-step how to calculate all of this...




Calculating The Harris-Benedict Formula

Calculating Basal Metabolic Rate

Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years)

Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in

years)

Take that number and multiply it by...

Activity Multiplier

Sedentary = BMR X 1.2 (little to no exercise)

Lightly Active = BMR X 1.375 (light exercise: 1-3 days a week)

Moderately Active = BMR X 1.55 (moderate exercise: 3-5 days a week)

Very active = BMR X 1.725 (intense exercise: 6-7 days a week)

Extremely Active = BMR X 1.9 (intense daily exercise and strenuous physical job)

Take that number and multiply it by 1.15 and 1.2 to it in order to determine daily caloric

intake.

I�ve provided an example of this formula on the following page to make it even more

clear�




Example Of Harris-Benedict Formula

In case you're a bit confused, here is an example of how to plug all of this information in.

We'll use Bob as our example. Bob weighs 68 kg, he is 177.8 cm tall, he's 25 years

old and is moderately active.

First we determine Bob's Basal Metabolic Rate...

BMR = 66 + 931.6 + 889 - 170 = 1717

Bob's basal metabolic rate is 1717 calories. This is the number of calories that he

requires daily in order for his normal bodily processes to be carried out. We'll now take

his activity level into account by multiplying his BMR by the appropriate activity

multiplier.

1717 (BMR) x 1.55 (moderately active) = 2661

This means that Bob needs to consume 2661 calories daily in order to maintain his

weight. In order to create a caloric surplus that supports muscle growth, he needs to

increase this by 15-20%.

2661 x 1.15 = 3060

2661 x 1.2 = 3193

Bob's daily intake should be 3060-3193 calories.




3) The Katch-McArdle Formula

This is the most accurate formula of all because it takes into account the specific

individual factor of lean body mass, and this will result in a more accurate Basal

Metabolic Rate reading.

The Harris-Benedict formula outlined on the previous pages is a great method and will be

accurate in almost all situations, but still has one drawback in that it doesn't take lean

body mass into account.

This is fine for most people, but for those who have a high amount of body fat or a high

amount of muscle it will not be as accurate.

If you've had your lean body mass tested (testing lean body mass is beyond the scope of

this book, and there are a ton of different methods used for this) then you can use the

following formula to get the most accurate reading of all.

BMR = 370 + (21.6 X lean mass in kg)

You can then multiply your BMR by the Activity Multiplier in order to figure out your

caloric maintenance level. (Refer back to the Harris-Benedict formula for the activity

multiplier)

You should then increase that figure by 15-20% in order to figure out your daily caloric

intake for muscle growth.

It's really as simple as that.




Caloric Intake Overview

Hopefully you now have a solid grasp of how caloric intake works and how to calculate it

in order to reach your goals. Any of the 3 methods outlined in this section will usually

work fine, and you probably won't see a huge variance between them.

Here is a very quick overview...

1) You must consume more calories than you burn in order to support muscle growth.

2) The raw number of calories that you consume daily will determine whether you gain

weight or lose weight while the types of calories that you consume will determine what

kind of body weight you gain or lose.

3) The most accurate method for determining caloric intake is to figure out how many

calories you require daily in order to maintain your current weight, and then increasing

that number by 15-20%. These extra calories will keep you in an anabolic, muscle-

building state throughout the day.

Let's now go more indepth and talk about the specific macronutrients and food sources

where these calories should be derived from.

We'll be talking specifically about Protein, Carbohydrates and Fats.

Let's get started...




Protein

Protein is without a doubt the absolute most vital and important nutrient for those trying

to increase their muscle size and strength. Protein is a macromolecule that is made up of

a chain of smaller monomers called amino acids. After you consume and digest protein it

will eventually be broken down into individual amino acids to be used for literally

thousands of functions throughout your body.

Almost every single process within your body that is geared towards building muscle

mass relies heavily on this all-too important nutrient. Next to water it is the most

abundant bodily substance and can be found in every single one of the trillions of cells

you are made up of.

It is also critical in the production of enzymes, blood health and proper immune system

function. Above all, it is responsible for the growth and repair of damaged muscle tissue.

Quite simply, if you do not provide your body with sufficient amounts of protein, building

muscle will be next to impossible.

If your body were a house, consider protein to be the bricks. Your body already needs

protein for natural everyday processes, so your consumption of protein must increase as

you train with weights.

If you want to build a significant amount of muscle mass, you must pay close

attention to how much protein you are consuming each day!

If you aren't consuming the proper amount of protein from the right foods, the muscle-

building process cannot take place.

How much protein should you be consuming everyday?

For optimal gains in muscle size and strength, protein should make up 30%-

40% of your total caloric intake.

Do not stress out about landing on an exact percentage, but simply aim to stay




somewhere in the above range. It is not realistic that you�ll be measuring out your food

quantities on a precise, targeted basis every single day, so don�t obsess about exact

figures.

In order to translate this percentage into a specific gram amount, we use the following

equation�

First we multiply our daily caloric intake by the specific macronutrient percentage (in this

case, either 0.3 or 0.4). We then take that number and divide it by 4, since protein

yields 4 calories per gram. This will tell us how many grams of protein we need to

consume each day.

(Daily Calories) x (Macronutrient Percentage) = X

(X) ÷ (Number Of Calories Per Gram) = Daily Gram Amount

Here�s an example using a daily protein intake of 40% at 3000 calories�

3000 x 0.4 = 1200 (The number of daily calories that should come from protein)

1200 ÷ 4 = 300 (The number of grams of protein that should be consumed daily)

An individual consuming 3000 calories daily at 40% protein would need to consume 300

grams of protein each day.

What are some good sources of protein to include in your diet?

Well, all proteins are made up of different numbers and arrangements of amino acids.

Therefore it is important to get a variety of different protein sources into your diet to

ensure that you are getting adequate amounts of essential and nonessential amino acids

to facilitate growth.

Protein sources are ranked according to the "biological value scale" which compares their

availability within the body. Don't worry too much about the BV scale because all of the

protein sources recommended in this program have their own unique benefits, and you




will be consuming a variety of them. Here is a list of "approved" whole-food protein

sources...

Eggs

Eggs rank highest on the BV scale and are an excellent protein source to have in your

diet. Eggs are extremely versatile and can be scrambled, hardboiled or fried making for a

great breakfast food. Not only does one whole egg contains about 6 grams of high

quality protein, but it is also rich in vitamins and minerals (which we�ll talk about later).

A lot of people shy away from eggs because of their "high fat" content, but if you really

look into it this claim is somewhat misleading. The white part of the egg contains

absolutely no fat at all, and although the yolk does contain 5 grams of fat, only 1.6

grams is actually saturated fat. Eggs are an excellent muscle-building food and should

play an important role in your overall diet.

Lean Red Meat

This is an absolutely excellent protein choice and should be consumed on a regular basis.

Red meat contains the highest concentration of growth-supporting nutrients than any

other protein source out there. It's loaded with high amounts of natural creatine, b-

vitamins, iron and zinc and should ideally make up a good portion of your total protein

consumption.

Red meat typically contains a reasonable amount of saturated fat which helps to boost

testosterone levels and promote a better hormonal muscle-building environment within

the body. However, too much saturated fat is obviously not a good thing and therefore

you should choose leaner sources of red meat such as sirloin cuts or extra lean ground

beef.




Poultry

Chicken and turkey are another bodybuilding staple and can be used to make fajitas,

wraps or are even tasty on their own. The white portion of the meat is very low in fat

and extremely high in protein. Poultry is an excellent bodybuilding choice and also tastes

great when prepared properly.

Milk

This is another great protein source and offers a variety of muscle-building benefits. It

contains about 8 grams of protein for one cup (250ml) and can easily be added to meals

to ensure that your total daily protein requirements are met.

Milk is 80% casein protein, which is the slowest absorbing form of protein available.

Casein "gels" in the stomach and can take up to 4 hours to be fully digested. This

"timed-release" effect of casein will keep your body in an anabolic state for longer

periods of time and will decrease the chances of muscle catabolism setting in.

Milk also provides a great spectrum of amino acids and contains short-chain fatty acids

which help to support muscle growth. In addition to all of this, milk is a great source of

calcium as well as other valuable vitamins and minerals.

Fish/Seafood

A can of tuna is extremely cheap and will provide your body with a solid 30 grams of

protein, zero carbs and zero fat. Tuna has been a bodybuilding staple for decades and

can be prepared in many ways. A lot of people, myself included, are not crazy about the

taste of tuna, so you'll have to be creative with it in order to make it taste good.

Salmon, cod and halibut are also great choices. Not only is fish high in protein but it also

provides the body with a high amount of omega 3 fatty acids which play a crucial role in

building muscle.




Peanut Butter/Peanuts

A lot of people avoid peanut butter because it is "high in fat". Yes, peanut butter is high

in fat, but the majority of this fat is unsaturated and is actually beneficial to your health.

Peanut butter is very calorie-dense and will leave you feeling full and satisfied.

It is a good source of protein and can be used on whole grain toast or bagels to add

extra protein to your meals. It's very important that you use natural peanut butter, as

the commercial stuff is higher in saturated fat and contains less beneficial nutrients than

the natural form.

Cottage Cheese

Cottage cheese contains mostly casein protein, which, just like milk, causes it to be very

slowly digested. This will keep your body in an anabolic state for a longer period of time.

Cottage cheese is also very high in natural glutamine, which is the most abundant amino

acid in your body.

Glutamine plays a large role in immunity and in preventing muscle breakdown. You can

add flavor to your cottage cheese by mixing it with fresh fruit such as mandarin oranges

or pineapple slices.

Whey Protein

This is the highest quality protein you can possibly put in your body. Since it is

considered a bodybuilding supplement, its benefits will be covered in the supplement

section later on in the book.

Here are some protein sources that you should avoid ingesting high amounts of:

- Bacon

- Ham

- Sausage




- Whole Milk

- Luncheon Meats

- High fat ground beef

- Cheese

I would also recommend that you avoid ingesting too much soy protein (found in soy

milk or soy nuts) as this type of protein has been shown to elevate estrogen levels and

lower testosterone. If too much soy is consumed it could have a negative effect on the

muscle-building process and could also lead to an increased risk in gynecomastia.




Carbohydrates

Although lean muscle tissue is not made of carbohydrates, this nutrient is still very

important in the muscle-building process. The main function of carbohydrates is to

provide fuel for your muscles and brain. They also help to maintain an optimal hormonal

environment in your body by increasing levels of insulin, IGF-1, and testosterone.

Every meal should include some carbohydrates, as they will aid in the absorption of

protein and also help to prevent catabolism. Sufficient carbohydrate consumption will

also help to ensure that your daily caloric requirements are met.

When it all comes down to it, carbohydrates are sugar. If you were to swallow a

tablespoon full of sugar or eat a plate full of spaghetti noodles, the end result would be

the same. No matter what type of carbohydrate you eat, it will always be broken down

into its simplest form: glucose.

If the glucose is not needed in the bloodstream to be used for energy, it is converted to

"glycogen" which is stored in the liver and muscle tissue for later use. The liver and

muscle tissue basically acts as a "bank" and keep the glycogen stored until the body

needs it.

Rather than classifying carbohydrates using the traditional method of "simple" or

"complex", it is much more accurate to make your carbohydrate choices based on their

glycemic properties. In other words, we should aim to consume carbohydrates that are

broken down and released into the bloodstream at a slow, gradual pace.

High Glycemic Carbohydrates

High glycemic carbohydrates are those that are broken down and absorbed in the

bloodstream very quickly. Table sugar, jelly, white rice and white bread are all examples

of high glycemic carbohydrates. Consumption of high glycemic carbohydrates will result




in a rapid rise in energy, followed by a sharp decline. They also stimulate the secretion of

insulin from the pancreas.

You see, your body is always working to maintain a balanced state, and whenever this

balance is disturbed your body will work to ensure that it is back to normal.

When you consume high glycemic carbohydrates you are causing an imbalance in your

body's blood sugar levels. Insulin's job is to drive nutrients into the body cells in an

attempt to level this imbalance out.

When you consume high glycemic carbohydrates, you "spike" your insulin. While an

insulin spike can play an important role in the morning and during the few hours after

you workout, it should be avoided at all other times. This is because spiking your insulin

at any other time will cause your body to deposit the excess blood sugars into the fat

cells.

So unless your goal is to get fat, this is something you should try to avoid. Consuming

high glycemic carbohydrates in the morning is a good idea because your blood sugar

levels are already low, and this is a great opportunity to increase nutrient uptake into

your muscles. The consumption of high glycemic carbohydrates in the post workout

period will be discussed later on.

Low Glycemic Carbohydrates

The majority of the carbohydrates in your diet should consist of the low glycemic variety.

This favorable carbohydrate form is broken down slowly and will provide your body with

a gradual release of sugars.

Because of this, low glycemic carbohydrates do not have a drastic effect on insulin and

blood sugar levels. This will provide your body with a steady stream of sugars

throughout the day without large fluctuations in insulin levels. This will keep your energy

levels constant and will prevent your body from storing excess body fat.




Examples of low glycemic carbohydrates are things like whole grains, oatmeal, non-fat

yogurt and apples.

Remember, every carbohydrate that you eat will eventually be broken down into

glucose. Your body will either use this glucose immediately as an energy source, or it will

store the glucose in your muscle tissue and liver as glycogen. If glycogen supplies are

full, (your body will typically store 90 grams in the liver and 200 grams in the muscle

tissue) your body will deposit the glucose into your fat cells.

The goal of carbohydrate consumption is to eat just enough to fully fuel your tasks for

the day without going overboard.

How do we know if a carbohydrate is high glycemic or low glycemic?

One useful tool that we can use is The Glycemic Index, or �GI� for short.

The GI is basically a chart that ranks carbohydrates from 0 to 100 based on how fast or

slow they raise blood sugar levels in a 2-hour period after they are consumed.

The GI chart ranks the effects of various carbohydrates on blood sugar levels compared

to the effect of consuming pure glucose, which has a GI ranking of 100. A lower number

indicates that a particular food has a smaller effect on blood sugar levels. For example, a

grapefruit has a GI ranking of 25. This means that eating a grapefruit will raise blood

sugar levels 25% as high as pure glucose will.

In general, �low glycemic� foods are those with a GI ranking of 55 or less; �medium�

foods would have a GI score of 56 to 69; while those foods that score 70 or above on the

glycemic index would be considered �high�.

Since the glycemic index bases its rankings on blood sugar effects, and since steady

blood sugar levels are really the ultimate goal of proper carbohydrate consumption, it is

obviously a very useful tool for those wishing to lose body fat.

Is the GI the be-all-end-all of wisdom about carbohydrate consumption?




No, it�s not.

One thing you must understand about the GI is that the index rankings are based on

what effect those specific foods would have on your blood sugar levels if you consumed

them alone in a fasted state.

However, most of the time we don�t consume carbohydrates alone in a fasted state.

Usually we eat them as part of a complete meal with other foods, such as proteins and

fats. When we eat carbohydrates along with other food sources, the resulting GI effects

in our bodies can change dramatically.

For example, when eaten alone, a microwaved potato has a GI ranking of 82. If you eat

this potato along with a lean protein source such as a skinless chicken breast and a

fibrous carbohydrate source such as broccoli, the GI ranking would be altered

significantly.

In the real world, we almost never consume carbohydrate sources on their own, and we

rarely consume them while we are in a fasted state, except when we eat breakfast. So

the GI rankings themselves do not tell us the whole story.

In addition, just because a carbohydrate has a low GI ranking doesn�t necessarily mean

that we should include it in our diet. Full fat ice cream has a GI of just 61, while brown

rice has a GI of 59. Does that mean that we can freely choose between ice cream or

brown rice simply because their GI ranking is the same?

Obviously not.

What is the final verdict on the glycemic index?

Some experts consider the GI to be fairly useless, while others regard it as the be-all-

end-all of carbohydrate consumption. The truth is that it is neither. The GI ranking is not




the only thing to consider when making carbohydrate food choices, but it most definitely

IS a very useful tool.

My basic overall view on the glycemic index is this:

Natural carbohydrate sources that have a low GI ranking are almost always

acceptable choices. However, carbohydrate sources that have a high GI ranking

are not necessarily unacceptable choices.

Again, this is mostly due to the fact that when consumed in combination with other

foods, GI rankings can be lowered significantly.

If the glycemic index doesn�t tell us the whole story, what is another criterion that we

can use in combination with it to figure out which carbohydrate sources to include in our

diet?

The final issue we�ll discuss is a big one, and it is the issue of natural carbohydrate

sources versus refined carbohydrate sources�

Refined carbohydrates are foods where the high fiber bits (the bran and the germ) have

been removed from the grain. White rice, white bread, sugary cereals, and any item

made from white flour are all examples of refined carbohydrates.

When a carbohydrate is refined, its complexity is broken down and it is basically

transformed into a simple carbohydrate that raises blood sugar levels quickly. For this

reason, refined products of any kind are not recommended for muscle building nutrition

plans.

Most people today eat a diet that�s very high in refined carbohydrate sources, and this is

definitely a huge contributing factor to the current obesity problem in North America.

Our focus should be on eating natural, unrefined sources of carbohydrates which still




contain the whole grain, including the bran and the germ. These carbohydrate sources

are high in fiber and take longer to digest in the body. Eating unrefined carbohydrates

won�t cause a spike and then a crash in your blood sugar levels if you consume them as

part of a balanced meal. Unrefined carbohydrate sources also have far greater nutritional

value, whereas refined sources often provide very little to no nutritional value at all.

How do you know if a carbohydrate is refined or unrefined?

The best way to determine this is to read the ingredient list.

When you look at an ingredient label for a product such as bread or cereal, check to see

if the first ingredient listed is whole wheat flour, brown rice, rye flour, barley, or oats. If

it is, that means that you are getting a lot of unrefined, whole grain goodness.

Once you start regularly reading ingredient lists on food items, you�ll notice another term

on the majority of bread products made in the US: enriched wheat flour. Enriched wheat

flour is NOT the same thing as whole grain. This term simply means that the refined

grain has had some of the vitamins and one mineral added back to it. You will also see

enriched wheat flour listed as bleached flour, bread flour, all-purpose flour or cake flour.

In addition, watch out for terms such as �rice syrup�, �corn syrup�, �sucrose� and �brown

sugar�. These are all refined sugars that are commonly added to food items. These

refined sugars are empty calorie foods that will upset your blood sugar balance and will

probably set off food cravings shortly after you eat them.

One of the simplest questions you can ask is to determine whether the food item you�re

consuming went from its natural source to your plate without being modified. If the

answer is yes, then it�s probably fine to include as a carbohydrate source.

We�ve covered a lot of information in regards to carbohydrate food sources so far. The

biggest problem with discussing this topic is that it�s not a cut and dry issue, and there

are many smaller details to pay attention to.




Here are a few guidelines for you to follow when deciding which carbohydrate sources to

include in your muscle-building nutritional plan:

1) In general, you should avoid all refined carbohydrate sources of any kind except on

rare occasions.

2) Unrefined starchy carbohydrate sources should make up the bulk of your

carbohydrate intake.

3) Vegetables of all kinds are acceptable, but because they are so low in calorie-density

they are not ideal for individuals looking to build muscle and gain weight quickly.

4) Fruit sources on the medium to lower end of the glycemic index are acceptable with a

maximum of 3 pieces per day.

5) Low fat and non-fat dairy products are fine to include.

The bulk of your muscle-building carbohydrate sources should be derived from natural,

unrefined starchy carbohydrate sources such as oatmeal, whole grains, potatoes, yams

and brown rice. These sources will be broken down slowly and gradually when consumed

as part of a complete meal, and are more calorie-dense than other carb sources.

Your secondary sources should be derived from fresh, low-glycemic fruits and low-fat

dairy products.

Vegetables are fine to include, but keep in mind that they are very low in calories and

thus are not ideal for individuals trying to maximize their caloric intake without

consuming massive quantities of food.

Refined sources of carbohydrates should be completely eliminated except on rare

occasions.

Here is a basic list of carbohydrate food items you can use to structure your diet with�




These carbohydrate sources should form a large part of your diet:

Oatmeal

Brown rice

Potatoes

Sweet potatoes

Yam

Whole grain breads

Whole grain cereals

Barley

Rye

Lentils

These carbohydrate sources should be your secondary choices:

Cherries

Grapefruits

Dried apricots

Apples

Pears

Plums

Peaches

Oranges

Grapes

Kiwi

Bananas

Low-fat/Non-fat yogurt

Skim milk

Vegetables of all kinds can be included wherever you see fit.

How much is enough?




Carbohydrates should make up 35-45% of your total caloric intake.

You can calculate this number by taking your daily caloric intake, multiplying it by 0.35

or 0.45 (this will tell you what 35/45% of your caloric intake represents), and then

dividing that number by 4 (since carbohydrates contain 4 calories per gram).

So, if your daily caloric intake is 3000 calories and you�re consuming 35% carbohydrates

daily:

3000 x 0.35 = 1050 (The number of daily calories that should come from

carbohydrates)

1200 ÷ 4 = 263 (The number of grams of carbohydrates that should be consumed

daily)

An individual with a daily caloric intake of 3000 at 35% carbohydrates would need to

consume 263 grams of carbohydrates daily.

On the following page is an example of a glycemic index chart to give you an idea of the

types of food that are low glycemic and high glycemic�




The Glycemic Index

Foods Rating Glycemic Number Bakery Products

Pound cake Low 54 Danish pastry Medium 59 Muffin (unsweetened) Medium 62 Cake, tart Medium 65 Cake, angel Medium 67 Croissant Medium 67 Waffles High 76

Beverages Soya milk Low 30 Apple juice Low 41 Carrot juice Low 45 Pineapple juice Low 46 Grapefruit juice Low 48 Orange juice Low 52

Biscuits Digestives Medium 58 Shortbread Medium 64 Water biscuits Medium 65 Ryvita Medium 67 Wafer biscuits High 77 Rice cakes High 77

Breads Multi grain bread Low 48 Whole grain Low 50 Pita bread, white Medium 57 Pizza, cheese Medium 60 Hamburger bun Medium 61 Rye-flour bread Medium 64 Whole meal bread Medium 69 White bread High 71 White rolls High 73 Baguette High 95

Breakfast Cereals All-Bran Low 42 Porridge, non instant Low 49 Oat bran Medium 55 Muesli Medium 56 Mini Wheats (wholemeal) Medium 57 Shredded Wheat Medium 69 Golden Grahams High 71 Puffed wheat High 74 Weetabix High 77 Rice Krispies High 82 Cornflakes High 83

Cereal Grains




Pearl barley Low 25 Rye Low 34 Wheat kernels Low 41 Rice, instant Low 46 Rice, parboiled Low 48 Barley, cracked Low 50 Rice, brown Medium 55 Rice, wild Medium 57 Rice, white Medium 58 Barley, flakes Medium 66 Taco Shell Medium 68 Millet High 71

Dairy Foods Yogurt low- fat (sweetened) Low 14 Milk, chocolate Low 24 Milk, whole Low 27 Milk, Fat-free Low 32 Milk ,skimmed Low 32 Milk, semi-skimmed Low 34 Ice-cream (low- fat) Low 50 Ice-cream Medium 61

Fruits Cherries Low 22 Grapefruit Low 25 Apricots (dried) Low 31 Apples Low 38 Pears Low 38 Plums Low 39 Peaches Low 42 Oranges Low 44 Grapes Low 46 Kiwi fruit Low 53 Bananas Low 54 Fruit cocktail Medium 55 Mangoes Medium 56 Apricots Medium 57 Apricots (tinned in syrup) Medium 64 Raisins Medium 64 Pineapple Medium 66 Watermelon High 72

Pasta Spaghetti, protein enriched Low 27 Fettuccine Low 32 Vermicelli Low 35 Spaghetti, whole wheat Low 37 Ravioli, meat filled Low 39 Spaghetti, white Low 41 Macaroni Low 45 Spaghetti, durum wheat Medium 55 Macaroni cheese Medium 64 Rice pasta, brown High 92

Root Crop




Carrots, cooked Low 39 Yam Low 51 Sweet potato Low 54 Potato, boiled Medium 56 Potato, new Medium 57 Potato, tinned Medium 61 Beetroot Medium 64 Potato, steamed Medium 65 Potato, mashed Medium 70 Chips High 75 Potato, micro waved High 82 Potato, instant High 83 Potato, baked High 85 Parsnips High 97

Snack Food and Sweets Peanuts Low 15 M&Ms (peanut) Low 32 Snickers bar Low 40 Chocolate bar; 30g Low 49 Jams and marmalades Low 49 Crisps Low 54 Popcorn Medium 55 Mars bar Medium 64 Table sugar (sucrose) Medium 65 Corn chips High 74 Jelly beans High 80 Pretzels High 81 Dates High 103

Soups Tomato soup, tinned Low 38 Lentil soup, tinned Low 44 Black bean soup, tinned Medium 64 Green pea soup, tinned Medium 66

Vegetable and Beans Artichoke Low 15 Asparagus Low 15 Broccoli Low 15 Cauliflower Low 15 Celery Low 15 Cucumber Low 15 Eggplant Low 15 Green beans Low 15 Lettuce, all varieties Low 15 Low-fat yogurt, artificially

sweetened Low 15

Peppers, all varieties Low 15 Snow peas Low 15 Spinach Low 15 Young summer squash Low 15 Tomatoes Low 15 Zucchini Low 15 Soya beans, boiled Low 16 Peas, dried Low 22




Kidney beans, boiled Low 29 Lentils green, boiled Low 29 Chickpeas Low 33 Haricot beans, boiled Low 38 Black-eyed beans Low 41 Chickpeas, tinned Low 42 Baked beans, tinned Low 48 Kidney beans, tinned Low 52 Lentils green, tinned Low 52 Broad beans High 79




Fiber

Fiber is found in the cell walls of plants and plays an important role in proper digestion

and in promoting overall health. It is actually a carbohydrate but because of its chemical

structure it is indigestible to humans. Our enzymes simply cannot break this nutrient

down into its basic glucose monomers and therefore it remains completely intact as it

travels through your body.

So if it can't be broken down, what makes it so important?

Well, even though it is considered "nonessential", it still plays an integral role in your

overall diet. It is most well known for its ability to produce regular bowel movements.

Why is this so important to us?

Well, since you are trying to build as much muscle as possible, you will be consuming a

considerable amount of animal meat. If meat stays in your digestive tract for too long it

can produce toxins, which, although not immediately harmful, can have long-term

negative health effects.

This is why it is very important to ensure that foods are moving along smoothly through

your digestive system, and this can be accomplished by consuming adequate amounts of

fiber each day.

Fiber is also beneficial in its "timed release" effect on the food you eat. When you

consume foods containing fiber, they become "gelled" in your stomach and slow down

the rate at which foods are moved from your stomach to your small intestine. The small

intestine is where most nutrients are absorbed and pumped into the bloodstream. By

slowing down the transfer of food to the small intestine your body will be able to extract

the nutrients much more efficiently. This will also keep your body in an anabolic state for

longer and decrease the chances of muscle catabolism setting in.

Along with its digestive benefits, fiber has also been known to lower blood sugar levels.




This will result in a more gradual release of sugars into the bloodstream which will

decrease the chances of unnecessary insulin spikes and fat storage. This will also allow

your body to increase its natural production of this powerful anabolic hormone without

having to increase the consumption of simple carbohydrates.

How much fiber should you consume each day?

Of your total carbohydrate consumption, around 25-35 grams of that should be fiber.

Some good sources of this nutrient are fruits, vegetables, oat bran, beans, grains and

psyllium.




Fats

For those trying to add as much muscular weight as possible while limiting their body

fat, this nutrient may come as a bit of a scare. For decades we've been told to follow a

low-fat diet for fear of high cholesterol levels and obesity. Everywhere you go you'll see

ads for "low-fat" foods as we have been taught to avoid this nutrient at all costs.

Well, you can stop being afraid of fats because the reality is that they play a very

important role in the muscle-building process and overall health in general. Not all fats

are created equally though, and the important factor here is that you consume the right

types of fat and in the right amounts.

Fats are the most dense energy source available and provide your body with 9 calories

for every gram. If you've been paying attention then you'll notice that that's more than

twice the amount of calories of protein or carbohydrates.

Because fats yield such a high number of calories you can only consume smaller

amounts before your caloric intake shoots too high.

Fats are typically found in animal and vegetable tissue and come in two basic forms:

saturated and unsaturated. The saturated fats (which generally come from animal

meats) are solid at room temperature while the oils (derived from plants) are liquid.

Saturated fats are generally considered to be the "unhealthy" fats. While your

consumption of saturated fats should be fairly limited, they do offer certain benefits such

as their mood-enhancing effect and their ability to improve brain and nervous system

function. Saturated fats also play an important role in the production and maintenance of

testosterone.

Although they do have certain benefits, saturated fats can have a fairly significant

negative effect on heart health and cholesterol levels. All in all you should try to limit

your intake of saturated fats and instead focus on unsaturated fats, otherwise known as

the "good" fats.




Unsaturated fats are derived from sources such as fatty fish (like salmon), dark leafy

vegetables , nuts, avocados, seeds and liquids such as flaxseed oil and olive oil.

They are a great source of omega-3 and omega-6 fatty acids, which play many

important roles in muscle building and in overall health. They help to lower bad

cholesterol levels and play an important role in proper brain and central nervous system

function.

In addition, unsaturated fats regulate blood pressure, fight inflammation and also help to

maintain the strength of the immune system. The reason they are referred to as being

"essential" is because our bodies cannot produce them on their own and therefore they

must be consumed through our diets.

How are essential fatty acids beneficial to those trying to build muscle? Well, how about

this:

1) Increase testosterone production: testosterone is the most important muscle-

building hormone in your body.

2) Increase growth hormone secretion: another very important anabolic hormone.

3) Improve insulin action: this will drive higher amounts of muscle-building nutrients

into your cells.

4) Improve energy production of cells: this will give you more energy and strength

in the gym.

5) Increase nitrogen retention: since protein is the only macromolecule that contains

nitrogen, and since muscles are a major storage area for protein, increased nitrogen

retention indicates an increase in lean muscle mass.

6) Improve metabolism: this will result in lower gains in body fat.

Sounds pretty good, hey?




Well, it is, so make sure you keep your unsaturated fat intake high. A great way of doing

this is to add flaxseed oil and extra virgin olive oil to your diet. I use a tablespoon of

each in the morning and again at night. I'll talk about that later on in the supplement

section.

So we've established that saturated fat intake should be limited, and unsaturated fat

intake should be fairly high. Before I talk about any kind of set daily amount I'd first like

to talk about one more type of fat, and the worst by far: trans fat.

This type of fat is found in foods that are cooked with hydrogenated oils such as fast

food or French fries.

These highly unhealthy fats result in a huge elevation of bad cholesterol and actually

lower good cholesterol levels. Trans fats inhibit fat loss, mutate cell membranes and

have a negative effect on cell function.

Not only that, but they can actually promote muscle catabolism. These fats should be

consumed in very limited amounts! Check the labels on the foods you buy and also avoid

too many deep-fried foods.

So, how much fat should you be consuming everyday?

You should aim to have 20%-30% of your daily calorie consumption come from

fats.

You can calculate this number using the same method as outlined in the protein and

carbohydrate section. Just keep in mind this time that fats yield 9 calories per gram as

opposed to 4.

So, if your daily caloric intake is 3000 calories at 25% fat:

3000 x 0.25 = 1200 (The number of daily calories that should come from fat)

750 ÷ 9 = 83 (The number of grams of fat that should be consumed daily)




Water

Water is an absolutely critical component to the muscle building process and to overall

body health. Failing to keep yourself properly hydrated throughout the day will have a

negative impact on literally every single process within your entire body!

Most people know that they should be drinking "plenty" of water throughout the day, but

how many actually do? If you really paid close attention to your water intake you'd

probably be surprised at how little you actually consume.

What makes proper water intake so amazingly important? Well for starters, it is the most

abundant element in your body. It is ranked only 2nd to oxygen as being essential to

life. Quite simply, water is life. Your body can survive for weeks without food, but

without water you'd be dead in about 3 days.

Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle

tissue is 70% water.

To demonstrate the importance of water in everyday functions let's take a look at some

interesting facts:

The Amount of Water Lost Each Day Through Normal Bodily Functions:

16oz is lost through perspiration

16oz is exhaled as water vapor

48oz is needed for proper function of the kidneys and intestines

That's a total of 80oz, or 10 cups, merely to survive! The perspiration resulting from

intense exercise will shoot that number even higher. So you can see how important it is

to ensure that you are properly hydrated everyday.

As I said before, 70% of your lean muscle is comprised of water. 70%! It is very

important that you keep your muscle cells fully hydrated at all times.




In doing this not only will your muscles appear larger and fuller, but it will also keep your

strength and power output at its maximum potential.

Research has shown that being even slightly dehydrated can decrease strength and

physical performance significantly. In fact, merely a 3-4% drop in your body's water

levels will lead to a 10-20% decrease in muscle contractions.

As you already know, building muscle is all about moving maximum amounts of weight

for maximum repetitions, and therefore it is critical that you ensure your strength levels

are naturally peaked before you enter the gym.

Not only will water increase your strength, but it also plays a large role in preventing

injuries in the gym. Highly intensive training over a long period of time can put

unwanted stress on your joints and connective tissue (we'll talk more about injury

prevention later on). Water helps to fight against this stress by lubricating the joints and

forming a protective "cushion" around them.

Along with protecting your joints, water is vital in the process of digestion. We've already

talked about how crucial protein consumption is to gaining weight, but without proper

amounts of water you will not receive full benefit from the foods you eat.

Anytime you consume a macromolecule, such as protein, your body must break this

large molecule down into smaller pieces for absorption. In the case of protein, you will

be breaking it down into amino acids. Your body can only break down the protein into

amino acids if water is present.

So, in order to ensure that your body is utilizing all of the nutrients you consume, you

must ensure that your water intake is high.

It doesn't end there.

Water also plays an important role as a temperature regulator by keeping the skin moist

through perspiration. It also helps the body to remove unwanted waste products from

the body cells through expired air, sweat, feces, urine, blood and the lymphatic system.




In addition to all of this, water helps to carry nutrients around the body so that they can

be used where they are needed.

In addition to its many positive effects on performance in the gym, injury prevention and

digestion, water also has a direct effect on your body�s ability to burn fat. Here�s why�

One of the primary jobs of the liver is to metabolize fat. However, another one of the

liver�s duties is to help perform the work of the kidneys when they aren�t functioning at

full capacity. The main function of the kidneys is to flush out waste products from the

body through the urine. When your water intake is less than optimal, the waste products

will accumulate in the body and will force both the kidneys and the liver to work extra

hard to clear out the waste.

When you deprive your body of water, you actually force your liver to divert its �focus�

from doing its regular jobs to performing the work that the kidneys were supposed to do.

This means that the liver will not be able to metabolize fat as efficiently as it would if the

kidneys had been originally provided with all of the water they needed in the first place.

So in reality, water intake has a direct positive effect on your body�s ability to metabolize

fat efficiently.

I think everything you've read so far should be reason enough to pay closer attention to

your water intake.

So, just how much water is enough?

To find out how many ounces of water you should be consuming every day,

multiply your overall bodyweight in pounds by 0.6.

So if you weigh 150 pounds, you should be consuming around 90 ounces of water every

day.

150 x 0.6 = 90




I know it sounds like a lot, but if you plan your day out properly it shouldn't be a

problem.

Keep a water bottle with you at all times and sip from it periodically. Keep water in the

places where you spend most of your time: in your car, at work, on your nightstand.

Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce

bottles at the beginning of the day. This way you can have a visual representation of

where your water consumption is at any point in the day.

For the first few days you'll probably find yourself running to the bathroom quite

frequently, but your body will soon adapt to the increased water volume and this will no

longer be a problem.

On workout days you should consume 16 ounces before your workout, 16 during your

workout and another 16 following your workout.

Although there are many deciding factors, a good general way to gauge your body's level

of hydration is by the color and smell of your urine. Your urine should always be on the

clearer side and should be fairly odorless if your body is receiving all of the water it

needs. And remember, if you are thirsty, then you are already dehydrated!

On another note, coffee, tea and soft drinks, although liquids in themselves, do not fully

hydrate the body due to their caffeine content.

Caffeine is a diuretic and shuts off a hormone that regulates water content in the body.

In general, you should only add half of the liquid content of these drinks to your daily

water intake. For example, if you consume an 8oz cup of coffee, you should only add 4

ounces of that to your daily water intake.




Alcohol

Alcohol is one of the world's oldest and most widely used drugs. Although it is made

from the seemingly harmless substances of grain, juice and honey, its consumption can

pose numerous threats that will affect you both in and out of the gym.

While alcohol does have a few positive benefits when consumed in moderation, the

negatives are far more prominent and numerous. So, does alcohol have any significant

negative effects on building muscle?

The answer to this extremely common question is yes!

Excessive consumption of alcohol will have a fairly significant negative effect on your

workout performance and on your resulting strength and size gains. I'm not here to tell

you that you can't drink if you want to build muscle, but you should definitely be aware

of how this drug (yes, alcohol is a drug) is affecting your gains.

All I'm going to talk about is how alcohol negatively affects the muscle-building process

specifically. This is not an anti-drug speech and the choice is ultimately up to you. This

book is called "The Truth About Building Muscle", not "The Truth About Staying Healthy."

So, how will alcohol prevent you from gaining the greatest amount of size and strength

possible?

Well �

1) It negatively affects protein synthesis.

Protein synthesis is the process by which amino acids are joined together to form

complete proteins. Excessive consumption of alcohol has been shown to slow down this

process by as much as 20%! That's a huge decrease, and since muscles are made of

protein you can see how this would be a problem. The slower the rate of protein

synthesis, the slower your body will synthesize new muscle tissue.




2) It lowers testosterone and increases estrogen.

One of the limiting factors that determines how much muscle you can gain is the amount

of testosterone in your body. Without the use of steroids, controlling testosterone levels

can be very difficult. One way to maximize testosterone production is to limit alcohol

consumption as much as possible.

In one study, men's testosterone levels decreased by an average of 25% when

intoxicated! It was found that there is a direct relationship between blood alcohol levels

and testosterone production. Not only does excessive alcohol consumption lower

testosterone levels, but it also raises estrogen (the main female hormone). Increased

levels of estrogen translate to a decrease in testosterone and a higher risk for

gynecomastia. Alcohol also lowers another very important muscle-building hormone,

IGF-1.

3) It dehydrates you.

It is fairly well known that alcohol has a significant negative impact on the kidneys, but

how does this affect bodybuilders? Well, since the kidneys must filter large amounts of

water from the body in order to break down the alcohol, dehydration will occur. You

already know how absolutely vital water and proper hydration are, so I'm sure you can

see why you'd want to avoid dehydration like the plague.

4) It disrupts your sleep.

Although alcohol's sedative effects can make falling asleep much easier, the actual

quality of your sleep will be greatly reduced. The time you spend sleeping is very

important to your recovery, hormonal balance and muscle-building processes, so it is

crucial that you treat this period of time with respect. I'll talk a lot more in detail about

the importance of a solid night's rest later on.

5) It depletes your body of vitamins and minerals.

Alcohol interferes with the absorption of many important vitamins and minerals which

are critical to the muscle-building process.




Vitamin A, C, the B's, calcium, zinc and phosphorus are all drained at rapid rates. Not

only will this negatively impact the utilization of protein and carbohydrates, but it will

literally have an effect on every single process going on in your entire body.

6) It increases fat storage.

Alcohol contains 7 empty, worthless calories per gram. That's almost twice the amount

of protein and carbohydrates with virtually no nutritional value. The excess calories will

lead to an increase in body fat, as will alcohol's negative effect on the Kreb's Cycle,

which plays a large role in fat burning. Alcohol also impairs the production of certain

enzymes produced by the pancreas that metabolize fat. So if your goal is to achieve a

body that stores fat easily and has trouble gaining and maintaining lean mass, drink

away!

These are the main effects alcohol will have on your body when it comes to building

muscle.

So how much alcohol is too much?

Well, if you want to gain the absolute greatest amount of muscle size and strength

possible, you should ideally avoid getting drunk altogether. Notice that I said getting

drunk. There is a big difference between getting completely hammered and just having a

couple of drinks every now and then.

A couple of drinks (where a �couple� means 2, not 3, 5 or 12) on the weekend shouldn't

pose too much of a problem, however, getting highly intoxicated is a completely different

story.

It�s important to have fun in life, but too much fun can lead to problems. If you�re

serious about achieving significant muscle-building results, you definitely need to

monitor your intake of alcohol and make sure that you are consuming it in moderation.

A couple drinks here and there shouldn�t be a problem, but if you find yourself getting

drunk more than once a month you can almost certainly guarantee that your gains will

be compromised.




If you do decide to go out and party, make sure to drink plenty of water and to properly

nourish yourself with vitamins/minerals and a protein rich meal.

I don�t recommend revolving your entire life around your muscle-building program, so

don�t be afraid to go out and have a good time once in a while. Just make sure to keep

your drinking nights infrequent (no more than once a month) and properly nourish

yourself to lessen its effects.

As long as you monitor what you�re doing you can achieve an impressive physique and

have a social life at the same time.

Building muscle is all about making sacrifices. If you want to be the best you can

possibly be then there are certain things you'll have to live without.

You know what you're up against, so you make the choice. If you do decide to go out

and get hammered, then follow these steps to lessen the impact...

1) Have a protein rich meal before you go to bed. This will help to keep your body

in an anabolic state and prevent muscle breakdown.

2) Take a multivitamin/multimineral supplement. Since alcohol robs your body of

vitamins and minerals, taking a high-potency vitamin before bed will help to replenish

your body's stores and also help to prevent a hangover

3) Take 5-10 grams of glutamine. This highly anti-catabolic supplement will ensure

that your body stays in an anabolic state while you sleep and will help to spare muscle

tissue through the night. (We'll talk more about glutamine in the supplement section.)

4) Drink 16-20oz of water before bed. This will help to re-hydrate your muscles as

well as the rest of your body and will also help to prevent a hangover.

5) Eat a big breakfast rich in protein. This will get you back on track and feed your

body with the muscle-building nutrients it has been depleted of.




While this certainly won�t eliminate the negative effects of the alcohol, it will definitely

help to minimize them.




Final Word On Nutrition

There's one important thing that I want you to understand in regards to the caloric

calculations and the macronutrient calculations outlined in this section, and that is that

these numbers are merely an estimation of how much you should be eating per day.

I cannot stress this enough! DO NOT get overly obsessed about the numbers!

Everything you have read about the daily requirements for the major nutrients is how

they would be in an ideal world. Obviously your nutrition plan will not be an ideal world!

If you start getting too stressed out about counting calories and calculating exactly 40%

protein, you will drive yourself insane. If you consume 205 grams of protein instead of

225, your world will not come crashing down in front of you.

Simply do your best to at least come close to the numbers and you will be just fine. The

most important thing when it comes to nutrition is consistency.

While being off by 20 grams of protein or 35 grams of carbs will not have much of an

effect on you, skipping meals definitely will. I've said that you must eat 5-7 meals

spaced every 2-3 hours, and this is extremely important to follow. Missing a meal should

be a rare occurrence, and if you begin skipping them regularly you will definitely be

selling yourself short.

You absolutely, positively must keep your body in an anabolic state at all times

throughout the day. As far as the exact numbers go, just try to estimate and you'll be

fine.

If anything, treat these numbers as a minimum requirement.

Remember, in order to get big you must eat big, and if you have a larger appetite and

are able to consume more than this recommended amount, go right ahead. Definitely do

not stop yourself from eating more just because you have reached the upper limit of

those recommended daily amounts. This applies mainly to protein and carbohydrates,




since consuming higher amounts of these nutrients will be beneficial to your gains. Fat

intake should still be monitored because going too far over the upper limit of your

recommended amount will probably do you more harm than good.

Also remember that you do not have to eat clean all the time!

Don't be afraid to cheat every once in a while and go for that big mac you've been

craving. If you force yourself to eat squeaky-clean foods all the time you'll go crazy.

Believe me, if all you eat is tuna and oatmeal day after day you'll very quickly become

sick of these foods and will probably begin to dread the idea of even looking at them.

Those who are on specific diets to lose weight must monitor their food intake much more

closely than those who are on diets to gain weight. Your main focus should be to eat lots

and eat often in order to keep your body in an anabolic, muscle-building state at all

times.

Remember, if during your journey to increase muscle mass and strength you end up

putting on a bit of extra body fat, don't worry! You can very easily manipulate your diet

and exercise program later on in order to strip off this excess body fat.

Also, one of the most important factors that determines your resting metabolism is the

amount of lean mass on your body.




Chapter 4 Review

1) You must consume a meal at least every 2-3 hours. If you fail to do this, your body

will enter into a catabolic starvation mode and will begin breaking down muscle tissue to

obtain a source of protein and energy.

2) Eating every 2-3 hours means that on any given day you will be eating 5-7 meals. It

may seem like a lot at first, but as long as you plan your day out properly you shouldn't

have any problems. Purchasing a basic protein powder or meal replacement will make

this process much easier. (You'll learn more about this in the supplementation section)

3) In order to gain muscular body weight, you must consume more calories than you

burn. You can determine caloric intake using the Basic Multiplier, The Harris-Benedict

Formula or the Katch-McArdle Formula.

4) Protein is the most important muscle-building nutrient. Among literally thousands of

bodily functions, protein is responsible for the growth and repair of damaged muscle

tissue. Protein should make up approximately 30%-40% of your total caloric intake.

Some good sources of protein include eggs, lean red meat, poultry, cottage cheese,

seafood, skim milk, peanuts/natural peanut butter and whey.

5) Carbohydrates are responsible for providing your brain and muscles with energy. The

majority of your diet should consist of natural, unrefined carbohydrates, as these forms

are broken down gradually in the bloodstream and will keep your energy and blood sugar

levels constant. Roughly 35-45% of your total caloric intake should come from

carbohydrates.

6) Fiber helps to clear out the toxins produced by meat in the intestinal tract. It also

helps the body to maintain regular bowel movements and consistent blood sugar levels.

You should consume 25-35 grams of fiber everyday.

7) Fats perform many important functions in the body and also play a critical role in the

muscle-building process. Not all fats are created equally, and you should strive to have




the majority of your fat intake coming from the unsaturated form. Roughly 20%-30% of

your total caloric intake should come from fats.

8) Water performs endless functions within the body that are beneficial both to the

muscle-building process and to overall health in general. You should be drinking 0.6

ounces of water per pound of body weight each day.

9) Alcohol can have a fairly detrimental effect on the muscle-building process and should

be consumed in moderation. Alcohol lowers protein synthesis, disrupts your sleep,

decreases your strength and energy levels, depletes the body of vitamins and minerals,

increases fat storage and also lowers testosterone levels.

10) Do not become overly obsessed with counting calories and nutrient percentages.

Everything I've outlined is merely a rough estimation of how you should be eating.

11) Don't be afraid to cheat once in a while. If you're craving some junk food, it won't

hurt to indulge every now and then.

12) Consistency is everything!


The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains


Chapter 5: Supplementing For Massive Gains

We've now arrived at the all-too confusing and all-too controversial topic of muscle-

building supplementation. For those of you who are completely new to the workout

scene, supplements are things such as protein powders, creatine, glutamine and

multivitamins. They are products manufactured by different companies and are designed

to enhance your diet in order to achieve greater than normal muscle-building results.

A lot of hardcore lifters and fitness enthusiasts will tell you that supplements are

unnecessary and a waste of money. They'll say that the supplement industry is one giant

marketing scam designed to thin out your wallet and keep you coming back for more.

They will then go on to tell you that all of the materials necessary to achieve maximal

muscle gains can be found in the foods we eat everyday.

What do I say to this?

Well, in some cases they are correct, and in others they are not.

Is the supplement industry a gigantic marketing scam?

In many ways, yes.

Are all of the nutrients needed to facilitate muscle growth found in our everyday foods?

The answer to that is also yes.

Are supplements unnecessary and a waste of money?

The answer to that is no.

Remember, I am here to give you the truth.




There is such an enormous amount of misleading information posted all over the internet

and in books and magazines that will only serve to confuse and frustrate you. Building

muscle is all about being able to differentiate between good and bad information, and

then consistently apply it.

I don't work for a supplement company, nor do I stand to gain any benefit at all by

misleading you. I am simply here to give you the absolute most effective methods to

pack as much muscle onto your frame as possible.

Supplementation is a very important part of the muscle-building process to understand

simply because there is such an incredibly gigantic amount of straight up lies out there

when it comes to this topic.

So, what is the truth about supplements? Let me first start off by saying this�

In order to build muscle size and strength, supplements are not mandatory.

There, I said it.

Regardless of what the million dollar magazines would have you believe, you don't have

to use supplements in order to get bigger and stronger. Anyone who trains hard and

feeds their body with sufficient amounts of muscle-building nutrients from natural foods

can experience appreciable gains in size and strength.

Do you think that back in the 1940's guys were pounding back "Fruit Punch Flavored

Super Cell Volumizing Creatine Cocktails" after their workouts? No, they were eating

steak with potatoes and washing it down with milk.

It wasn't until 10 or 15 years ago that supplements really became a big part of the

bodybuilding industry, and people were getting huge long before that.

Nowadays our minds are absolutely flooded with advertisements for get-big-quick pills

and powders. Just flip open any muscle magazine and really pay attention to how large a

portion of that publication is dedicated to supplement advertising. The truth is that a

large portion of the supplements you see posted all over the pages of your favorite




muscle magazine are ineffective, inefficient and waste of your hard earned money. They

promise huge gains in minimal time, and far more often than not they fall short of their

promises.

So why is everyone buying them?

Well, you'd be surprised at how effective a well-planned marketing campaign can be.

People are a lot more gullible than they think, and any supplement that promises huge

gains in size and strength is sure to sell. A popular supplement company could fill a

capsule full of crushed pig bones, call it a "revolutionary step forward in weight gaining

supplementation", and people would most likely buy it.

It doesn't matter whether it works or not, once the consumer buys it, his or her money

is gone.

By now you're probably thinking that this book is completely anti-supplement and that

there is no need to invest in any of these products.

Well, not so fast.

Like I said before, I'm here to deliver the truth. The truth is that a large portion of

bodybuilding supplements available today should be avoided. Most of them deliver false-

hope and are far overpriced.

However, (and that's a big however) there are some supplements, which, if used

correctly, can provide considerable results and very good bang for their buck. By using

the right supplements in the right amounts, you'll be able to reach your muscle-building

goals faster than you would without them.

There are a few diamonds hidden in that gigantic pile of garbage, and I'm going to teach

you how to find them. Forget everything you read in the magazines or what your buddy

at the gym told you, because this section will cover everything you need to know when it

comes to supplements.




So like I said before, you don't have to use supplements. You can definitely make good

gains without them, and as long as you supply your body with enough whole food you

should be okay.

But if you want that extra edge and convenience factor that supplements can provide, I

would definitely consider investing in the few basic, scientifically-backed products that I'll

recommend.

If there's one advantage that today's lifters have over those who trained prior to the last

15 years, supplements are it.

A proper supplementation plan will allow you to recover faster, increase your workout

performance and push your body's muscle-building potential to an even higher limit.

Supplements basically take the "good stuff" from certain foods and put them in one place

for you to consume.

Whey protein, creatine, glutamine, vitamins and minerals; these can all be found in

natural foods that are a part of your everyday diet. Supplement companies are able to

isolate these extremely valuable muscle-building substances and conveniently package

them in one place.

For example, one bodybuilding supplement that I would definitely recommend is creatine

monohydrate. Creatine is found naturally in fish and red meat, but in order to consume a

highly beneficial amount of creatine you'd have to eat about five steaks everyday.

Instead, companies are able to synthesize creatine in a lab so that you can mix one

teaspoon of this amazing stuff into a glass of grape juice, slam it down and get a highly

beneficial amount without having to eat half a cow.

You don't have to spend a fortune on these products, but a few extra bucks each month

will definitely help enhance your gains to another level. You don't have to use all of

them, nor do you even have to use any of them.

The choice is up to you.




If you're willing to spend the extra money to get the best gains you possibly can, then

supplementation is a good idea. If you want to save your money and do things the old-

fashioned way then that's fine too.

This is "The Truth About Building Muscle", and the truth is that if you supplement with

the following products that I'm going to recommend, you'll notice a definite jump in your

size and strength that you simply could not achieve without them.




Recommended Supplements

This is what I call my "approved" list.

The following supplements are backed by solid research and have been shown to be both

safe and highly useful. These are the most basic products out there and should form the

cornerstone of any effective supplementation program. As I said earlier, supplementation

is optional, but if you do decide to use them, the following products are what I would

recommend.

Here they are in no particular order:

1) Protein Supplements (Whey Protein, Meal Replacements, Protein Bars)

2) Creatine

3) Multivitamins

4) Essential Fatty Acids




Protein Supplements

As you already know from the previous section, protein is, nutritionally speaking, the

absolute most important nutrient for someone trying to build muscle. You go to the gym,

train your ass off and rip your muscle fibers to shreds, but without adequate amounts of

protein the muscle-building process will be next to impossible.

Consuming your recommended daily intake of protein exclusively from whole foods is

definitely doable, but it is a fairly difficult task to accomplish every single day of the

week. This is where protein supplements come in handy. A whey protein powder or meal

replacement shake will allow you to mix up a quick meal in your blender and still receive

all of the growth-supporting nutrients your body requires.

Instead of constant meal preparation, recipe hunting and seemingly endless chewing,

protein supplements are a great way to balance out your diet and make your eating plan

a far easier job.

Take a look at the following eating schedules and you tell me which one you think is

more appealing...

Meal Plan A

Meal #1: 6 egg whites/2 yolks, 2 pieces of whole grain toast, banana, 1 cup skim milk

Meal #2: 1 can of tuna, 1 apple, handful of peanuts

Meal #3: 6oz steak, 1 cup whole grain rice, 1 cup corn

Meal #4: 1 chicken breast, 1 baked potato

Meal #5: grilled salmon, 1 cup whole grain rice

Meal #6: 1 bowl low-fat cottage cheese, 2 cups milk, 1 bowl oatmeal

Or�




Meal Plan B

Meal #1: 6 egg whites/2 yolks, 2 pieces of whole grain toast, banana, 1 cup skim milk

Meal #2: 1 meal replacement shake

Meal #3: 6oz steak, 1 cup whole grain rice, 1 cup corn

Meal #4: 1 serving whey protein shake, 1 bowl oatmeal

Meal #5: grilled salmon, 1 cup whole grain rice

Meal #6: 1 meal replacement shake, 1 bowl yogurt

While the first meal plan would be a terrific day of muscle-building foods, it's just not

very realistic that you'll have the time or motivation to prepare 6 full meals everyday. If

you are keen on doing this then go right ahead, but you probably won't last very long.

The second eating plan is much more realistic and is the kind that I would recommend.

Instead of having 6 whole food meals, it is much easier and just as effective to have 3

meals and 3 protein shakes or 4 meals and 2 protein shakes. Doing this is far more

efficient, especially if you live the type of lifestyle that requires you to be on the go for

the majority of your day.

Not only that, but protein supplements nowadays contain certain amounts of special

muscle-building nutrients that whole-food simply can't provide. So without going any

further I'd like to talk about the most popular protein supplement available: whey.




Whey Protein

Whey protein is the granddaddy of all protein supplements available, and for good

reason. Whey is a natural source of protein that is extracted during the process of

turning milk into cheese. Simply put, whey is the highest quality and most effective type

of protein you could possibly put into your body.

It is extremely popular among athletes and bodybuilders because of its excellent quality

and convenience. It is rated highest on the Biological Value scale because it has the

highest "bio-availability" of any protein out there, meaning your body will absorb the

greatest amount.

Whey is a "complete protein", meaning that it contains all of the essential amino acids.

Essential amino acids are those that cannot be manufactured by the body and therefore

need to be brought in from an outside source. Whey protein has all of them.

Not only that, but whey is also naturally high in BCAA's (branched chain amino acids).

BCAA's are the amino acids leucine, isoleucine and valine, and they have been shown to

be a very effective anti-catabolic agent. When your body breaks down muscle tissue for

energy during intense exercise, it is the branched chain amino acids that will be called on

first. By consuming a larger amount of BCAA's you can prevent your body from

catabolizing muscle tissue when you workout.

The two main types of whey protein that you'll come across are whey protein isolate and

whey protein concentrate.

Overall, whey protein isolate is the better choice. Because of the methods used during

the extraction of whey from milk, isolates have a higher absorption rate within the body,

a higher percentage of protein per scoop and a better overall amino acid profile. Not only

that, but whey isolates tend to mix much more easily and also taste better.

Whey protein concentrate, on the other hand, is a lower quality protein and will not be

as highly absorbed as whey isolate. It also tends to form chunks when being mixed and

after a while this can become quite an annoyance.




Both whey isolate and whey concentrate are high quality forms of protein overall, so

you�ll still see achieve great benefits using either of them.

You can buy pure whey isolates, pure whey concentrates or mixtures of both. If you

have the money to spend and want the highest quality products available, a pure whey

isolate is your best bet.

That being said, in the grand scheme of it all it probably won�t have a huge impact on

your resulting muscle gains. I currently use a product that is a mixture of both isolate

and concentrate.

One of the great things about whey protein is its versatility.

What I mean by this is that whey protein can be used effectively in a variety of different

situations. We'll talk a lot more in depth about proper post-workout nutrition a bit later,

but for now I'll just say that directly after a workout your body needs the fastest

absorbing protein it can possibly get.

Whey protein has the highest bio-availability of any protein out there and that also

means that it is absorbed the fastest. If you mix a scoop of whey protein isolate in water

it can be digested in as short as 10 minutes. This makes whey protein the ideal choice

for the post-workout period, as it will provide your muscles with an extremely high-

quality and quick-acting protein when they need it most.

Whey protein's rocket-fast digestion rate is great for post-workout, but any other time in

the day this is not exactly what you want. When your body is in a normal resting state

you'd ideally like to consume proteins that are absorbed at a more gradual pace.

By mixing your whey protein in milk it will be broken down and released into the

bloodstream in a more timed-release manner. This is because milk is largely made up of

casein protein, which can take up to 4 hours to be fully digested. By slowing down the

release of the protein, your body will be able to deal with it much more efficiently and

this will also allow your muscles to remain in an anabolic state for a longer period of

time.




This is what makes whey protein so amazing. By simply changing the type of liquid you

mix it with (milk or water) you can control its digestion rate and adapt it to your specific

needs at any given time. Not only can whey be used as a post-workout protein source

and as a meal replacement, but it also comes in handy if one of your whole-food meals

does not fulfill its total protein requirement.

For example, if you were only able to consume half a chicken breast at a certain meal

you could simply mix half a scoop of whey protein into a glass of milk to reach the total

protein requirement for that meal.

If there is one supplement out there that I would recommend, whey protein would be it.

Supplementing with whey will not allow you to pack on an extra 10 pounds of muscle in

a 2 week period, but over the long haul it will make your eating plan much more

convenient and will help you make sure that your protein requirements are met every

single day.




Meal Replacements (MRP's)

Another very popular protein supplement available are meal replacement powders. The

big difference between a straight whey protein and an MRP is its protein makeup,

carbohydrate content and vitamin/mineral levels.

Whey protein is made up of just one type of protein with virtually no carbohydrates, fats

and very low amounts of vitamins and minerals. An MRP, on the other hand, is usually

made up of many types of protein (whey, casein, egg, milk) and will also contain a

decent amount of slow-release carbohydrates alongside a good vitamin and mineral

profile.

Sounds like MRP's are the way to go, huh?

Well, yes and no.

When it all comes down to it, an MRP powder is basically a matter of convenience. It

contains all of the nutrients of a complete meal, which can be easily mixed with milk or

water. If you are constantly on the go and need to squeeze in a quick liquid meal here or

there, MRP's can definitely come in handy.

The one big disadvantage of MRP powders is the cost. They tend to be much more

expensive than straight whey protein and for a fraction of the servings. For example, a

box of 20 MRP packets would cost about the same as a tub of whey protein, which would

provide you with 3 times the number of servings.

The thing to remember is that carbohydrates are cheap. It's protein that you're after,

because adding carbs to a meal can be done very easily. Take a scoop of whey protein, a

banana, some oatmeal, blend it up with 400ml of milk and you've made your very own

meal replacement right there and at a fraction of the cost.

I still use MRP's myself, but only for the sake of variety and convenience.




It is much cheaper and just as effective to take your whey protein and mix it with your

own carbohydrates and milk. This will provide you with all of the benefits a meal

replacement would, but at a much cheaper price.

I would still suggest purchasing a box or 2 of MRP's to keep around for the times when

they do come in handy. For example, if you were taking a 5-hour drive somewhere and

couldn't stop for a meal you could simply mix an MRP packet with some water and you'd

be good to go.




Protein Bars

The final protein supplement choice is to use a protein bar. While protein bars do offer

certain advantages over powder forms, it is very important that you choose your bars

very carefully.

The one main advantage of a bar is the fact that it can easily be taken with you

anywhere you go. Since it is in solid form, you won't have to worry about shaker cups or

milk, but can simply carry the bar with you and consume it at anytime. Because of its

solid form it is also much more filling than a simple liquid meal.

The downside is that bars tend to be a lower quality meal choice than whey protein or an

MRP. Bars tend to be a lot higher in simple sugar and fat, and the protein quality also

tends to be lower as well.

For example, some bars use an ingredient called hydrolyzed collagen as one of the

protein sources. Simply put, hydrolyzed collagen consists of the crushed skin and bones

of ox and pig.

How's that for a protein source?

A lot of bars also contain low-quality fillers, which help to bind the bar together and keep

it soft and chewy.

Protein bars can have their place, but the key is to choose your bars with caution. Read

the ingredient labels closely and try to choose bars with lower amounts of sugar and

higher quality sources of protein.

There are some bars out there with a decent nutritional profile and these are the ones

you should be searching for. You'll also find that some bars have a pretty unappealing

taste and can also take a long time to eat because they tend to be dry and chalky. I've

had bars that require 2 cups of water and half an hour of chewing to fully eat!




If possible I would suggest sticking to the powder form, but sometimes this just isn't

possible. A bar here or there won't hurt you, but if you can avoid them then that is

probably your best bet. I use bars every now and then if I'm on the go and need some

solid food when I can't get a normal meal in. As long as you can find a decent quality bar

then using it every now and then shouldn't be a problem.




Creatine

Simply put, creatine is the most popular and most effective sports supplement available.

It is one of the only supplements on the market that has been proven time and time

again to have a significant impact on muscle size and strength. This stuff really works,

and is highly recommended for anyone who wants to dramatically increase their strength

and body weight.

Although this amazing stuff only surfaced as a popular sports supplement within the last

10 or 15 years, scientists have actually known about creatine for quite some time. It was

first discovered in 1832 and by the early 1920's scientists were able to determine that

about 95% of creatine is stored in muscle tissue.

While we've known about creatine for over 150 years, it first made its mark in 1992 at

the Olympic summer games in Barcelona. By the 1996 Olympics in Atlanta, 75% of

athletes were supplementing with creatine.

Creatine is a compound that occurs naturally in our bodies. Most people store around

100 grams, 95% of which can be found in muscle tissue. Creatine is simply a

combination of 3 amino acids: methionine, glycine and arginine.

It occurs naturally in fish and red meat, but like I said before, in order to obtain a

significant amount of creatine you'd have to eat a ridiculously large amount of steak and

salmon.

So what exactly does creatine do?

In short, this compound will increase your lean muscle mass and strength, speed up

your recovery rate, decrease lactic acid production and also decrease mental fatigue. It's

the super-supplement for serious bodybuilders and can accomplish a lot with a fairly

small dosage and a very cost-effective price.

Let me go a little bit more into detail and explain how this stuff really works�




This book is not intended to be a biology course, but an understanding of a few basic

bodily processes will help you to better appreciate creatine's effects.

One of the main things that creatine does very well is that it increases the efficiency of

your body's utilization of a substance called ATP (Adenosine Tri-Phosphate).

What is ATP, you ask?

It's basically the bottom line when it comes to producing energy within the body. What I

mean by this is that ATP is the "usable" form of energy within the cell.

Think of it this way: You have a wallet full of 100-dollar bills, and you want to buy a

chocolate bar. Obviously you wouldn't buy the chocolate bar with a 100-dollar bill, but

instead would break the 100-dollar bill down until you had a 5 or 10-dollar bill to use.

Carbohydrates and fats would represent the 100-dollar bills while ATP would be the 5

and 10-dollar bills.

ATP is made up of one molecule of adenine with 3 phosphate groups attached to it. By

"ripping off" the third phosphate group the body is able to produce energy. ATP then

becomes ADP (Adenosine Di-Phosphate) and must wait for the third phosphate group to

be reattached before any more energy can be produced.

What does this have to do with creatine?

Well, when you consume creatine it is converted into creatine phosphate, which is then

stored in the muscle tissue. By having these extra phosphate groups in the muscle

tissue, the body can convert ADP back into ATP at a much higher rate.

This means that higher amounts of energy can be produced and sustained for longer

periods of time. In doing this, creatine will increase your strength and allow you to lift

more weight in the gym. As you already know, more weight equals more muscle.

The next very important benefit of creatine is its "volumizing" effect on your muscle

cells. Creatine needs water in order to be stored in your muscle tissue and this results in

a "super-hydration" effect on your muscle cells. More water will be stored in the tissue




and this will leave you looking bigger and fuller all day long. This effect is sometimes

referred to as a "perpetual pump", because it causes your body to look as if it has a

training-induced muscle pump at all times.

A lot of people argue against this effect and say that because all you're doing is putting

more water in your muscles that this is of no real value. Just remember that your

muscles are already 70% water.

Do you think this 70% is useless?

Of course not.

Higher amounts of water in the muscle cell will allow you to burn more fat calories and

will create a greater overall anabolic environment within your body.

As if these two benefits of creatine weren't enough, there is still more.

You know that intense, searing burn you usually feel in your muscles when you train with

weights?

As I said before, this feeling results from an accumulation of lactic acid within the

muscle. Lactic acid is a metabolic waste product formed from the burning of

carbohydrates. Lactic acid is catabolic to muscle tissue and can actually result in muscle

loss if too high an amount is present. The pH of the muscle cell will also drop to the point

that muscular contractions can no longer be achieved.

Creatine speeds up the rate that ADP is converted back to ATP, and in doing this the pH

of the cell can be neutralized. This will "buffer" the effect of lactic acid on the muscles.

Less lactic acid means less muscle catabolism and less physical discomfort from training

with weights. In a sense, creatine can help to act as a natural painkiller and allow you to

prolong the point of muscular failure.

As you can see, creatine provides quite a few very beneficial effects for those trying to

gain muscular body weight.




How much of this stuff should you use?

The most widely accepted method is to start with a "loading phase" first. This essentially

means that for the first five days you will use a much higher amount than normal (20-25

grams) in order to completely saturate your muscles with creatine.

After that you change over to the "maintenance phase", where you consume 5 grams

daily in order to maintain the levels of creatine in your body.

It's important to remember that the loading phase dosages should not be taken all at

once. The body can most efficiently deal with about 5-10 grams of creatine at any given

time, so it is important to split the dosages up throughout the day. If on a certain day

you should be using 20 grams of creatine, I would recommend splitting that up into 4

doses of 5 grams.

Another popular method of creatine supplementation is to use a �cycle�. This is where

you would use your creatine for a set period of time and then �cycle off� for a set period

of time by stopping its use. The idea behind cycling is that your body will never become

accustomed to the creatine usage, and therefore will continually benefit from it over the

long haul.

There is no proof as to whether or not cycling is necessary, but it may be a method that

is worth trying out. If you do want to try cycling your creatine, here is how you can

schedule it:

Week 1: Loading Phase (20 grams daily)

Week 2-4: Maintenance Phase (5 grams daily)

Week 5-8: Cycle Off (no creatine)

You can experiment with both cycling and non-cycling methods to see what works best

for you.

Creatine basically comes in 3 different forms: pure creatine monohydrate, delivery

system sugar drinks, or delivery system insulin mimicking drinks. There are a few others

as well, such as creatine serum, pill form or chewables, but these are much less effective




than the traditional forms. They contain lower amounts of creatine and are not very

easily absorbed by the body. If you decide to use creatine, these are the types of

products you should look into...

1) Creatine Monohydrate

This is creatine in its pure form and is the cheapest and most common way to go. It is a

white, tasteless, odorless powder, which can be easily mixed with grape juice, Gatorade

or any other type of sugar drink.

Why should you consume a sugary drink with your creatine?

Studies have shown that consuming your creatine with simple sugars will increase

muscle absorption by up to 60 percent. This is due to the effect that simple sugars have

on your body's insulin levels.

As you already know, insulin's job is to balance out the body's blood sugar levels by

driving nutrients into the cells. This is why it is important to "spike" your insulin when

using creatine as this will ensure that your body is absorbing it properly.

Most people who have never used creatine before will start off with a basic creatine

monohydrate and mix it with grape juice or gatorade. Another good method is to go to

the grocery store and buy a bag of dextrose to use as your sugar.

You can simply add some dextrose, iced tea mix for flavor and throw in your creatine.

This method is the cheapest price per serving but is still very effective.

Recently, two newer forms of creatine have emerged on the scene: creatine ethyl ester

and creatine tri-malate. Both of these forms are based upon creatine monohydrate but

with some supposed �improvements�.

Creatine ethyl ester is regular monohydrate with an �ester group� attached. Esters are

organic compounds that are formed from the reaction of alcohols and carboxylic acid.

The attached ester group is said to increase creatine�s absorption, since regular creatine




must uses lipids to permeate cells walls, and the ester group helps the creatine use

these lipids more efficiently. The main advantage is that a smaller amount of total

creatine would need to be consumed to achieve the same benefit.

Creatine tri-malate is a compound that is formed from one creatine monohydrate

molecule attached to 3 molecules of malic acid.

Malic acid is a substance involved in the Krebs energy cycle and helps to provide the

body with energy. It is thought that the combination of monohydrate and malic acid

creates a more absorbable form of creatine that has a more dramatic impact on the ATP

energy cycle.

Any of these 3 choices (monohydrate, ethyl ester or malate) will be just fine. Since ethyl

ester and malate are still relatively new, it�s hard to say whether they really have any

significant advantage over regular monohydrate.

2) Delivery System Sugar Drinks

This is another very effective, and much more convenient way of ingesting your creatine.

A delivery system drink basically consists of creatine (in various forms) along with all of

the nutrients needed for proper absorption, packaged in one spot.

Each serving will typically contain about 5 grams of creatine along with all of the simple

sugars needed to induce that all-too important insulin spike. You can simply mix one

serving in water and you're ready to go.

These drinks usually contain other ingredients as well, such as alpha lipoic acid, which

will enhance the absorption of the creatine even further. These drinks are usually more

effective than straight creatine monohydrate because they tend to be absorbed more

easily.




3) Delivery System Insulin Mimicking Drinks

This is the final type of creatine, and is also a reasonable choice. Instead of using simple

sugars to spike your insulin, these drink mixes contain other ingredients known as

"insulin mimickers"; things such as alpha lipoic acid, phytic acid, arginine and

phosphorus.

These ingredients will increase your body's insulin levels without loading you up with

super-high amounts of simple sugar. Too much simple sugar is a great way to get fat

and over the long run will provide you with an extremely high amount of un-needed

calories.

This type of creatine is still being perfected, but I believe that it is a great alternative to

the traditional methods of grape juice or Gatorade. Research has also shown that

consuming whey protein with your creatine will enhance its uptake into the muscle cells.

A great method that I would recommend is to use an insulin mimicking creatine drink

and consume it alongside a simple whey protein shake. This will provide your body with

adequate amounts of creatine and much less simple sugar.

There are times, however, when consuming simple sugar is actually beneficial. These

times are first thing in the morning and right after your workout. At these times your

blood sugar levels are low and by spiking your insulin you can re-elevate these levels,

drive higher amounts of protein and creatine into your muscle cells and not have to

worry about putting on body fat. At these times I would definitely recommend

consuming your creatine with simple sugars.

So the ideal method for creatine supplementation is this:

Workout Days: consume your creatine immediately following the workout.

Non-Workout Days: consume your creatine first thing in the morning.

We'll dive more into detail regarding post-workout nutrition later on, and you'll be able

to better understand why simple sugars are so beneficial during this time frame.




The final issue when it comes to creatine is regarding its safety.

Everyone is always asking me, "is creatine safe? I heard it's hard on the kidneys and can

lead to cancer."

So far all research indicates that when used properly, creatine is totally safe and

effective.

Not a single study ever performed has been able to prove otherwise.

The one important thing for you to remember with creatine is that you must keep your

body properly hydrated when using it. Creatine needs water in order to be properly

stored in the body. If you're dehydrated while on creatine you may experience muscle

cramping or stomach discomfort.

This is basically the only side effect of creatine and can be easily avoided. You already

know the importance of proper water intake, so this shouldn't be a problem for you.

How much can you expect to gain from creatine?

One important thing to remember is that everyone's body will respond differently to this

supplement. Typical gains are in the range of 5-10 pounds of bodyweight within 3 or 4

weeks.

That's a pretty significant gain if you ask me!

Unfortunately about 10% of the population are referred to as "creatine non-responders",

because they don't really experience any significant gains while on this supplement. The

only way to find out is to try it for yourself.

Creatine is the most researched sports supplement on the market, and has never been

proven to be harmful in anyway. This supplement will increase your lean muscle mass,

jack up your strength, speed up your recovery, decrease lactic acid buildup and decrease




mental fatigue. Creatine should definitely be a part of your supplement program if you�re

looking for optimal results.




Multivitamins

Nowadays there is a large school of thought who believe that taking a multivitamin is

unnecessary and a waste of time. They believe that all of the vitamins and minerals

found in natural foods are more than enough to supply our bodies with sufficient

amounts of these important little nutrients.

While it may be true that natural foods contain all of the vitamins and minerals you

need, you'd have to balance out your diet extremely accurately in order to consume

them in the proper amounts and ratios.

In this day in age, where most people's diets consists of large amounts of simple sugar

and fast food, the goal of supplying the body with proper amounts of vitamins and

minerals usually falls far short of the mark.

Because of this, I would definitely recommend consuming a high-potency multivitamin

every single day. The thing I find funny is that although everyone knows we need

vitamins, very few know exactly what they do. I don't want to get too in depth here, but

I'd like to review some basic biology for those of you who don't really know what a

vitamin is.

When it all comes down to it, your body is basically one giant mass of chemical

reactions. There are thousands of these reactions going on at all times with the goal of

keeping you alive and healthy.

In order for these reactions to occur efficiently, the body relies on the use of enzymes.

The job of an enzyme is to speed up the rate of chemical reactions within the body. It

does this by lowering the amount of energy that is needed for the reaction to occur.

Simply put, without enzymes you'd be dead, and very fast. An enzyme is made of

protein and an attached "co-enzyme". The co-enzyme alters the shape of the protein so

that the enzyme can perform its job properly. Another name given to a co-enzyme is a

vitamin.




So in the grand scheme of things, vitamins allow your enzymes to perform properly, and

this allows all of the chemical reactions going on in your body to be performed efficiently.

This means that if your body is deficient in just one vitamin, it will literally affect

hundreds of reactions within your body.

Now can you see why vitamins are so important?

I'm not just talking about overall health in general; vitamins have a direct effect on

many important muscle-building processes as well.

Before you read the following, keep in mind that vitamins have literally thousands of

functions. The ones I'm going to list are the benefits that are specifically related to

building muscle.

I'm not going to list every single vitamin out there, but here are some of the ones that

will be most important to you�

Vitamin A - Plays a key role in protein synthesis: the conversion of amino acids into

muscle tissue. It is also involved in the production of glycogen, the stored form of

carbohydrates in the body. Strenuous physical activity drains the body of vitamin A, so

this is why supplementing with an extra amount can be beneficial.

Vitamin B1 (Thiamine) - Heavily involved in protein metabolism and muscle growth.

Thiamine helps the body to produce hemoglobin, which carries oxygen around the body.

This can be beneficial during intense workouts when oxygen is needed most.

Vitamin B2 (Riboflavin) - Plays many important roles in the body such as fat burning

and proper energy production from carbohydrates. Some studies have shown that there

is a direct relationship between riboflavin intake and lean body weight.

Vitamin B3 (Niacin) - Heavily involved in energy metabolism which will help to provide

the body with more fuel for those intense workouts. It can also increase vasodilation and

help you to appear fuller and more vascular.




Vitamin B6 (Pyridoxine) - Very important because of its effect on protein digestion.

Muscle-building diets require larger than normal amounts of protein, and this means that

your body needs a higher amount of vitamin B6 than the average Joe. B6 is also

involved in energy metabolism and carbohydrate burning.

Vitamin B12 (Cobalamin) - Ensures that the brain and muscle tissue are

communicating efficiently and this has a direct effect on muscle growth and coordination.

This vitamin also plays a key role in the burning of carbohydrates for fuel.

Biotin - A lot of people trying to build muscle consume large amounts of egg whites, and

this causes the body to produce a substance called avidin which blocks the absorption of

biotin. Biotin helps the body metabolize amino acids and produce energy during

workouts.

Vitamin C - This is arguably the most important vitamin for those trying to gain weight.

Vitamin C is heavily involved in amino acid metabolism and the formation of collagen.

Collagen is found in your connective tissue and keeps your joints strong and healthy.

Vitamin C also plays a role in the production of steroid hormones in the body and also

enhances the absorption of iron. On top of all of this, Vitamin C is a powerful antioxidant

which flushes out free radicals and prevents damage to your body cells.

Vitamin D - Crucial because it has a direct effect on calcium and phosphorus absorption.

Calcium is very important during muscle contractions and also helps to maintain strong

bones and joints. Phosphorus is involved in the synthesis of ATP, the usable form of

energy within the body.

Vitamin E - A very powerful antioxidant which helps to hunt out and neutralize free

radicals. This will help to flush out many of the natural metabolic waste products your

body produces and maintain the health of your cell membranes.

Are you convinced now?

As you can clearly see, consuming adequate amounts of these vitamins is very

important. It will keep every little process in your body running at a smooth and




effective rate. From protein digestion to energy metabolism to fat burning to hormone

production, the value of vitamins cannot be understated. Consuming a basic, high-

potency multivitamin will ensure that you are receiving all of the vitamins you need.

A lot of lifters also supplement with extra vitamin C which they buy separately from their

multivitamins. Vitamin C plays so many vital roles in muscle-building and immune health

and therefore can be taken in higher amounts. Since it is water-soluble, you don't really

need to worry about taking too much, as it will simply be flushed out through sweat or

urine.

A good, high-potency multivitamin will usually provide you with anywhere from 200-

500mg of vitamin C. If you do decide to supplement with extra vitamin C, you should

probably take an extra 1000-2000mg per day.

Everyone is always calling them "multivitamins", but in reality they are much more than

just that. Most multivitamins also contain a wide spectrum of minerals; small, inorganic

nutrients that also affect many important processes in the body.

Minerals are substances such as calcium, iron, potassium, copper and sodium. Just as

every vitamin makes some contribution to the muscle-building process, so does every

mineral. Here are some of the more important minerals and the ways in which they will

benefit you...

Magnesium - This mineral plays a role in protein synthesis and energy production. It is

arguably one of the most important minerals for weight lifters.

Zinc - Zinc is involved in almost every process that has to do with growth. Studies have

also shown that intense exercise lowers the amount of zinc in the body, and this is where

supplementation can definitely help.

Iron - A component of hemoglobin, which, as you already know, helps to carry oxygen

around the body. The more oxygen you can provide your muscles with, the faster they

can recover as you workout. This will help to keep your strength at top levels for every

set you perform.




Sodium - An electrolyte that helps to regulate the amount of water your body holds or

excretes. It also plays a role in muscle contractions.

Potassium - Important in the production of glycogen and is also involved in nerve

impulses that result in muscular contractions. If your levels of potassium are too low you

may end up with dehydration and muscle weakness.

Phosphorus - Is involved in the production of ATP, the useable form of energy in the

body. Phosphorus also contributes to the production of creatine phosphate, an important

molecule which plays a critical role in high intensity exercise. Phosphorus may also

reduce lactic acid buildup.

Chromium - Allows insulin to perform its job properly by causing this hormone to

properly transport amino acids, glucose and fatty acids into your body cells. It also plays

a role in the metabolism of carbohydrates and fats.

Calcium - Calcium is the most abundant mineral in the body and has many major

benefits. It has a direct effect on muscular contractions and also helps to maintain the

integrity of the bones which can be heavily stressed from intense weight training.




Essential Fatty Acids (EFA's)

You've already learned about the many amazing benefits of essential fatty acids and the

critical role they play in building muscle. A great way to really tap into these benefits is

to supplement your diet with extra essential fatty acids.

One way you can do this is to add some nutritional oils to your diet. A really simple way

of doing this is to go to the grocery store and purchase a bottle of flax seed oil and a

bottle of extra virgin olive oil. You can simply consume 2 tablespoons of each per day,

one serving in the morning and then another at night.

You can mix the oils with some juice or a protein shake or consume them on their own.

This will provide your body with all of the benefits essential fatty acids have to offer

without forcing you to eat gigantic portions of peanuts and avacados.

If you decide to use any of these oils, they must be in an unrefined form. Heat, light and

oxygen destroy EFA�s. Most of the oils you buy at the grocery store have been refined

and have lost many of their beneficial nutrients. If the bottle has been removed from its

original box and is out on the shelf, don�t bother with it. Try to look for products still in

their original packaging and that have been kept refrigerated.

I won't go into anymore detail about the functions of EFA's, since they were already

covered in the nutrition section. Just to review their amazing benefits�

1) Increases testosterone production.

2) Increases growth hormone secretion.

3) Improves insulin action.

4) Improves energy production of cells.

5) Increases nitrogen retention.

6) Improves metabolism.




Worth a Try

This section is comprised of some popular supplements that typically get mixed reviews.

If you�re already supplementing with the items listed in the previous section and are

looking for something new to try, these would be next on the list.

They are not "must-haves" by any means, but they may provide a slight edge if you're

willing to spend a few extra bucks.

Note: Glucosamine and caffeine are not direct muscle-building supplements, but can still

be used as part of your overall program for other reasons. Glucosamine is used to fortify

your joints and connective tissues, and caffeine is used as a pre-workout stimulant.

1) Glutamine

2) Beta-Alanine

3) ZMA

4) Glucosamine

5) Caffeine




Glutamine

As you already know, protein is made up of smaller monomers called amino acids.

Glutamine is just one of those amino acids, and for those trying to build muscle it is

arguably the most important. It is a non-essential amino acid that can be found naturally

in dairy products, fish, meats, beans and poultry, and plays a critical role in the

synthesis and maintenance of muscle tissue.

Glutamine is best known for its remarkable anti-catabolic effects, which means that

glutamine does not actually directly build muscle. You see, glutamine is a non-essential

amino acid, meaning that your body can produce it on its own. In fact, roughly 60% of

the total amino acid pool in your body is comprised of glutamine, a large portion of which

is found in lean muscle tissue.

This stuff is in extremely high demand throughout your body for a number of important

processes, and when you workout intensely glutamine levels can drop by as much as

50%.

One of glutamine's most important jobs is to fuel the immune system, and since the

immune system is so heavily stressed through resistance training, the body must

compensate by breaking down muscle tissue in order to obtain a source of glutamine.

This will ultimately lead to muscle loss.

This is why glutamine intake is so important. Rather than directly building muscle on its

own, glutamine will speed up the muscle-building process by preventing muscle

catabolism. Anytime your body undergoes physical stress it will not have to break down

muscle tissue in order to obtain glutamine since it will already be provided with an

external source.

Like I said before, one of glutamine's most important jobs is to fuel the immune system.

This in itself is an extremely important benefit as not only will you be able to recover

faster between workouts, but you will also greatly decrease your chances of getting sick

(catching a cold or flu in the midst of hard and consistent training is very difficult to deal




with both mentally and physically). Glutamine will help to decrease the chance of this

happening and will keep your immune system and natural resistance mechanisms in tip-

top shape.

It is also interesting to note that while this amino acid allows you to gain body weight at

a faster pace, most of the glutamine you consume does not even reach your muscles. I

know what you're thinking�

"How can glutamine increase muscle mass if it isn't even absorbed by the muscles?"

Well, failing to reach the muscles isn't really a bad thing in this case. Since glutamine is

in such high demand throughout your body it will simply go to the area where it is

needed most. In doing this, glutamine can increase the integrity of the immune system

while leaving muscle proteins intact.

Remember, glutamine is an anti-catabolic agent, so rather than building muscle directly

on its own, it benefits us by preventing the process of muscle breakdown from occurring.

Along with its anti-catabolic and immune boosting benefits, glutamine also plays an

important role in digestion. As you already know, in order to achieve dramatic increases

in muscle mass and strength you'll have to consume much larger than normal amounts

of protein, carbohydrates and fat.

In order to get the most out of all of the foods you'll be consuming you must ensure that

your body is absorbing all of the nutrients efficiently. Glutamine helps to maintain

optimal digestive health from your lips to your stomach to your intestines. This will make

sure that all of those macromolecules you consume everyday are being broken down and

utilized fully.

Glutamine has also been shown to aid the body in restoring glycogen levels after intense

exercise. Glycogen is a stored form of energy in the muscles and plays an important role

during exercise.

Not only that, but glutamine also works to keep your liver working to its full potential.

The liver helps to flush out harmful toxins from the body and also secretes many




important anabolic hormones. Glutamine also allows the body to maintain optimal levels

of a very important antioxidant called glutathione.

There is certainly no question that glutamine itself plays many important roles in the

body both related to the muscle-building process and overall health in general. The real

question that needs to be asked is whether or not supplementing the diet with additional

glutamine will provide benefits beyond normal levels.

Over the past 10 years or so glutamine was considered a staple in a bodybuilder's

supplement program, much like whey protein or creatine is. It was generally accepted by

the population that glutamine was important to take, and most bodybuilders would

follow this guideline by ingesting around 5-10 grams a day.

Myself, like almost all other experts in the field, stood behind glutamine as a worthwhile

and effective supplement based on all of the information we had at the time. It seems

that now the question as to glutamine's effectiveness is up in the air, and there really is

no clear-cut answer.

If we really look indepth at the research, there doesn't seem to be any concrete link

between glutamine supplementation and increases in lean body mass. It doesn't appear

that glutamine increases protein synthesis, increases cell fluid or even has any

significant effect on the immune-suppressing effect of intense exercise as was once

thought. It also seems that glutamine does not have any direct effect on exercise

performance.

Glutamine has been shown, however, to have a significant impact on the body's growth

hormone levels. In a 2005 study 9 subjects were given just 2 grams of glutamine which

resulted in a nearly 400% increase in growth hormone levels. (It is interesting to note

that this short spike in GH levels didn't translate to gains in muscle mass)

Another study involving 6 subjects who exercised under very intense conditions

demonstrated that glutamine supplementation enhanced muscle glycogen restoration

following the session. This would of course have positive implications for recovery in

between workouts.




So, the big question then is: should we supplement with glutamine?

Well, I think one thing is for certain: glutamine is not the "tried, tested and true"

supplement that we once thought. This does not mean that it isn't a worthwhile

supplement or that it shouldn't be included in your program, but it seems plausible that

glutamine isn't quite as effective as was previously believed.

It has not been shown to have direct effects on lean body mass or performance, but it

does have many health-promoting benefits that very well could be beneficial to

bodybuilders.

While you certainly aren't going to see any sort of instant acceleration in your gains

through the use of glutamine, I still believe that it has positive implications for those on

an intense muscle-building program.

The best thing you can do with this supplement is to try it for yourself and see if you

notice any positive changes. As of now, there is no concrete verdict on its effectiveness.




Beta-Alanine

Beta-Alanine is a non-essential amino acid, meaning that the body can produce it on its

own (it doesn't mean that it's literally "non-essential"). It is produced in the body by the

enzyme "beta-ureidopropionase" through a process called beta-alanine synthase.

It is a precursor to a substance called "carnosine" which is found primarily in fast-twitch

muscle fibers.

In order to fully understand the value of beta-alanine we need to look at the primary

function of carnosine, the substance that is formed from beta-alanine.

Carnosine's main function is to buffer hydrogen ions. Hydrogen ions are a byproduct of

muscular contractions that are formed when ATP is broken down (adenosine tri-

phosphate - the "usable" form of energy within the muscle).

The rise of hydrogen ions in the muscle as a result of ATP breakdown is known as

"metabolic acidosis". As hydrogen ion concentrations rise, the PH of the muscle falls and

it becomes more acidic.

This is where things start to go downhill. You'll begin feeling an intense burning

sensation in your muscles eventually to the point where muscular failure sets in and

muscular contractions can no longer be achieved. This point of "failure" is due largely to

the increased concentration of hydrogen ions.

This is where beta-alanine supplementation is supposed to benefit us. Beta-alanine

increases intramuscular levels of carnosine which should theoretically have a "buffering"

effect on the hydrogen ions in the muscle (particularly in the fast twitch muscle fibers

which are most responsive to growth).

This means that the point of muscular failure will be prolonged. You'll be able to lift more

weight, perform more reps, recover quicker in between sets and recover quicker in

between workouts. This would all obviously lead to an increase in muscle size and

strength.




So far, things look promising when it comes to beta-alanine.

It is still a relatively new supplement, so there has not been a huge amount of research

conducted as of yet. However, the research that has been done seems to indicate that

supplementing with beta-alanine does in fact increase intramuscular levels of carnosine

by up to 65% in just 4 weeks.

Research also indicates that beta-alanine supplementation does in fact improve

performance. Participants in a study performed a 4-minute all-out cycle ergometer

exercise and were shown to have improved performance by nearly 400% as compared to

a group who used creatine alone.

Another study using collegiate football players demonstrated that beta-alanine

supplementation combined with creatine produced 300% more lean muscle growth than

creatine usage on its own.

Although the supplement is quite new and many still haven't heard about it, it seems

that those who have used it give generally positive reviews. It does seem that a large

percentage of those who have used beta-alanine at a rough dosage of about 3-6 grams

daily report increases in performance in the gym.

It's pretty rare these days that a new supplement is both hyped up and backed by good

science at the same time. Beta-alanine is still relatively new, but so far the track record

has been good.

Studies done on beta-alanine show positive results, and real-world users seem to

validate these studies.

If you're looking for a new supplement to get an extra boost in the gym, beta-alanine

gets my recommendation as definitely being worth a try.




ZMA

ZMA is a vitamin and mineral formula that is made up of zinc, magnesium and vitamin

B6. Unlike typical zinc or magnesium supplements, ZMA uses different, more absorbable

forms of these minerals: zinc monomethionine and magnesium apartate.

Supplement companies claim that consuming a ZMA formula leads to an increase in free-

flowing testosterone levels and aids in recovery. Since testosterone is considered to be

the most important anabolic hormone responsible for building muscle mass and strength,

it would seem that ZMA would be quite beneficial. The question is, does this stuff really

live up to the hype?

So far, the evidence supports that ZMA may actually serve a useful purpose as part of an

effective supplementation program. Most research has shown with reasonable certainty

that hard training athletes and bodybuilders are deficient in both zinc and magnesium.

Since zinc and magnesium both play an important role in the production of testosterone,

consuming extra amounts of these minerals would theoretically boost the levels of this

important hormone. So, in cases where there is a deficiency of zinc and magnesium (due

to strenuous workouts) ZMA may be a reasonable solution.

Another piece of evidence that supports the use of ZMA is the fact that when taken

together, minerals compete for absorption. Because of this, taking a high potency

multivitamin is probably not enough to correct the deficiency. ZMA is typically taken in

the ratio of zinc (30mg), magnesium (450mg) and vitamin B6 (11mg). The best time to

take this supplement is about 30-60 minutes before bedtime on an empty stomach.

I won't classify ZMA as a "must-have", but for those who use supplements as a regular

part of their program, it's definitely something worth looking into.




Glucosamine

Glucosamine sulfate is a sugary compound that is formed when glucose joins together

with the amino acid glutamine. Rather than being used as an energy source like most

simple carbohydrates are, amino sugars are incorporated into the structure of body

tissues.

While many other "joint-healing" supplements and pills work by simply reducing

inflammation and pain, glucosamine actually treats the problem by rebuilding damaged

cartilage and connective tissue. It also helps to cushion and lubricate joint surfaces by

increasing the body's secretion of synovial fluid.

Another great characteristic of this supplement is its high absorption rate within the

body. Because the molecules are so small, glucosamine can be absorbed by the body

tissues at a rate of 98%.

Glucosamine can also be taken alongside another popular joint-care supplement called

chondroitin. Chondroitin also plays a key role in injury prevention by surrounding joint

surfaces and allowing for a smooth range of motion. It has also been shown to block the

enzymes responsible for degenerating cartilage.

Many companies sell products that are a combination of both glucosamine and

chondroitin.

I cannot stress to you enough just how important it is that you make an effort to keep

yourself injury-free. Highly intensive training stresses your muscles and joints, which,

over time, may catch up to you.

Supplementing with glucosamine/chondroitin does not guarantee anything, but if this

supplement provides any significant edge at all then it is definitely worth a shot. I would

suggest using glucosamine as a part of your regular supplement plan at a dosage of

1000-1500mg per day.




Caffeine

Caffeine is a naturally occurring stimulant and is considered the most socially acceptable

drug in the world (yes, caffeine is a drug). It is classified as an alkaloid and is very

effective at stimulating the central nervous system.

It can be found in many natural plants such as coffee, tea, kola, cocoa and guarana and

can produce some very noticeable effects when consumed.

Caffeine works by stimulating the central nervous system and by providing the body with

increased mental alertness and energy. Caffeine also delays the onset of muscle fatigue

and seems to be quite effective at reducing muscle pain during exercise.

Most people report quite a significant boost when supplementing with caffeine before

their workouts. It has been shown to increase stamina and strength as well as alleviate

some of the discomfort associated with highly intensive training.

Keeping in mind that too much of anything may not be good, caffeine is a highly

inexpensive supplement and you may find it quite helpful to consume before exercising.

100-400mg taken half an hour before your workout should do the trick. You can either

buy caffeine in pill form or you can simply consume a caffeine-containing beverage such

as coffee or tea. Here the caffeine levels in some commonly consumed beverages�

8-ounce Beverage Caffeine (mg)

Coffee, Drip 115-175

Coffee, Brewed 80-135

Coffee, Espresso (2 ounces) 100

Coffee, Instant 65-100

Tea, iced 47

Tea, brewed, imported brands (avg.) 60

Tea, brewed, U.S. brands (avg.) 40

Tea, instant 30

Tea, green 15

Hot cocoa 14




Might Be Worth A Try

The research is fairly unclear on the following supplements, and there isn't any hard-fast

evidence to suggest they provide any benefit when it comes to building muscle or

gaining strength.

The idea behind them makes sense, but we are still ultimately unclear as to whether or

not they provide any real-world benefits. If you've got some money to blow and enjoy

trying new things, the following products might be worth looking into.

1) HMB

2) CLA

3) Methoxy

4) Taurine

5) BCAA's

6) Chromium Picolinate

7) N02

8) Tribulus




HMB

Beta-hydroxy beta-methylbutyrate, otherwise known as HMB, is a very popular

bodybuilding supplement these days. HMB is a metabolite (a substance produced during

metabolism) of the amino acid leucine and can be found naturally in foods such as

alfalfa, catfish and grapefruit.

Leucine is the most beneficial amino acid of the three that make up the BCAA chain

(you'll learn about BCAA's later on in this section) and has been shown to play an

important role in preventing muscle wasting and in promoting an increase in lean muscle

mass. Scientists then theorized that there may be a metabolite of leucine that could be

taken orally and in smaller amounts in order to produce these beneficial effects.

They ended up isolating HMB, and its performance in the lab was very promising. Most

studies done on the supplement demonstrated that it did in fact have a significant effect

on building lean muscle mass and in burning fat.

The problem, however, is that these positive lab results didn't carry over to the real

world. As a whole, most users of HMB give negative reviews. Some people swear by it,

but the general consensus is that HMB simply doesn't work all that well.

The ultimate verdict is unclear.

We'll need to wait until more concrete evidence surfaces as to whether this stuff really is

effective or not. Because of this I would say that HMB might be worth a try, but

definitely should not be a part of your must-have list. If you do decide to give it a try,

the typical dosage is 3000mg per day.




CLA

As you'll recall from the nutrition section, not all fats are created equally. Some fats (the

"unsaturated fats') are actually quite beneficial to overall health and play many

important roles in the body.

Conjugated Linoleic Acid, most commonly known as CLA, definitely falls under this

category. CLA is found mainly in meat and dairy products and was first discovered in

1978 by Michael W. Pariza at the University of Wisconsin.

CLA has been shown to be an impressive anti-cancer agent and also has significant

antioxidant properties. That's all fine and dandy, but what impact does this fatty acid

have on building muscle, gaining strength and burning fat?

Well, just like many other supplements out there, the research is still somewhat unclear.

Supplement companies claim that CLA is an anti-catabolic substance that helps to

regulate fat and protein metabolism. It has been said that CLA creates an environment

in the body where greater amounts of fat can be burned and muscle mass can be

synthesized at higher rates.

Although we can't say that CLA fails to live up to these claims, we also can't say for sure

if it does. Studies on rodents show significant results, but it is uncertain whether these

benefits carry over to humans. The studies are too conflicting to provide any concrete

evidence.

What's the verdict on CLA?

I'm not going to rule it out, but I'm also not going fully recommend it. If you're looking

to use only basic, reputable supplements, CLA probably shouldn't be a part of your

program. If you're looking to spend a few extra bucks to try and gain an extra edge, it's

definitely worth at least trying. CLA dosages vary quite a bit, but anywhere from 2000-

4500mg daily should be fine.




Methoxy

Methoxyisoflavone, otherwise known as methoxy, belongs to the flavone family, a group

of compounds derived from plants. A Hungarian company called �Chinoin� first

discovered methoxy about 30 years ago. They put a patent on it and basically had it

"locked up" until it expired in 1997.

Researchers then got a hold of the paperwork and discovered that methoxy was a highly

anabolic compound that produced amazing bodybuilding effects.

Or so they thought.

Methoxy is supposed to increase protein synthesis, decrease cortisol levels and improve

recovery in between workouts. When it first became popular in the late 1990's, methoxy

was dubbed as the next "breakthrough miracle supplement."

Companies were claiming that methoxy could produce the same anabolic effect as

steroids, but without the side effects.

That would be awfully nice, but so far the research has shown otherwise. In most studies

done on methoxy, the increase in body weight is actually due to its effect on bone mass,

not muscle mass. I'm not disregarding methoxy as a useful supplement, all I'm saying is

that there's no concrete reason to believe its use is beneficial.

Methoxy definitely doesn't fall under the category of "recommended" supplements, but it

might be worth a try. The typical dosage is 200-400mg taken twice daily.




Taurine

Taurine is a non-essential amino acid that ranks second only to glutamine as being the

most abundant amino acid in the body. It is not referred to as being non-essential

because it is not important in the body, but rather because the body is able to produce

taurine on its own.

Taurine is gaining popularity as a muscle-building supplement mainly because of its

supposed effects on muscle cell volumization. Supplement companies claim that taurine

expands the muscle cell and allows it to hold greater amounts of water (similar to the

way that creatine does).

This would ultimately lead to increased cell hydration and an increase in protein

synthesis. It is also said that taurine enhances "interstitial contractile leverage" which

basically translates to an increase in strength.

Studies conducted on taurine so far are interesting, but still have not been able to clearly

demonstrate its effectiveness. Research performed on rats shows promising results, but

whether or not these benefits carry over to humans is still unclear.

Based on what we know so far, I wouldn't recommend that you run out and spend your

money on taurine just yet. As more research is done we will be able to gain a better

understanding of this amino acid and its effect on bodybuilders. However, it's not highly

expensive, and if you're looking for something knew it might be worth a shot.




BCAA's

As you already know from the nutrition section, proteins are made up of smaller building

blocks called amino acids. There are two different types of amino acids: essential and

non-essential. Essential amino acids are those that cannot be produced by the body and

must be consumed through the diet.

The term BCAA stands for Branched-Chain Amino Acids. BCAA's are made up of the 3

essential amino acids leucine, isoleucine and valine.

BCAA's are the amino acids that are broken down and oxidized during strenuous exercise

and also make up one-third of the amino acids found in muscle tissue.

BCAA's are considered an anti-catabolic supplement because they play an important role

in preventing muscle wasting. They have also been praised for their positive effect on

protein synthesis (the conversion of amino acids into lean muscle tissue). Of these three

amino acids, leucine seems to play the most critical role.

The theory behind BCAA supplementation makes sense, however the research hasn't

been quite as promising. Most of the studies done on BCAA supplementation have not

been able to provide any concrete evidence that its use has any real beneficial effects.

Not only that, but BCAA supplementation requires a fairly high dosage for a fairly high

price. I wouldn't put BCAA's on my list of recommended supplements, but I won't rule

out their use completely.

The good news is that whey protein is actually very high in BCAA content and you can

actually obtain a fairly reasonable amount of these amino acids simply by sticking to

basic protein shakes.




Chromium Picolinate

Chromium is a highly important trace mineral that plays a critical role in the body's

production of insulin. It is said that chromium can enhance insulin's effect on the body

by improving the uptake of glucose into the cells. This results in more efficient blood

circulation and blood sugar level maintenance.

Chromium picolinate is considered to be the most absorbable form of chromium.

There's no doubt that chromium plays an important role when it comes to the function of

insulin and overall bodily health, but what implications does this hold for increasing

muscle mass and strength?

It's very hard to say, because chromium picolinate has one of the most inconsistent

track records of any supplement out there. Some studies have show this substance to be

quite effective (note that its main effects were on fat loss, not muscle building) and other

studies have shown no beneficial effect whatsoever.

What's the verdict?

Unless you are deficient in chromium or require it for other specific health purposes, I

don't see any reason to directly supplement with it. As long as you take a good, high-

potency multivitamin and consume a well balanced diet you should be getting all the

chromium you need.

Still, some people swear by it, so I'll still say that it might possibly be worth a try.




N02

Nitric Oxide or "NO2" is a free radical gas that can be found in high concentrations in the

tissues of mammals. It is used as a neuro-messenger that essentially allows the body to

communicate with other cells in the body.

NO2 supplements use an ingredient known as "arginine alpha-ketoglutarate" which is

claimed to increase the body's nitric oxide levels.

The benefits of nitric oxide essentially revolve around the idea of increasing blood flow

into the muscles. The basic idea was that this increased blood flow into skeletal muscle

would...

- Increase oxygen delivery

- Increase glucose uptake

- Leave the trainee looking and feeling "pumped" all day long

All of this would ultimately lead to greater increases in muscle size, greater strength

gains and "fuller" looking muscles.

The reality is that there are a lot of problems with the claims made by supplement

companies regarding the use of NO2.

The first is in regards to the actual ingredient itself. Let's forget about nitric oxide for a

moment and simply acknowledge the fact that there is no scientific evidence that clearly

demonstrates that arginine alpha-ketoglutarate (the active ingredient in NO2 products)

has any measureable effect on increasing nitric oxide levels in humans.

Secondly we come to nitric oxide itself. Even if arginine AKG does raise and sustain nitric

oxide levels in the body, there is still no clear-cut evidence that nitric oxide itself

provides any real benefit to bodybuilders.

Now, a lack of "proof" doesn't necessarily mean that NO2 doesn't work. I mean, some

sort of evidence in favor of the supplement would be nice, but just because we don't




have definite proof doesn't automatically mean it's garbage. Many users will argue in

favor of NO2 and say that they directly saw positive results while using the supplement.

Bottom line?

With no real-world evidence in favor of the supplement, NO2 doesn't really have a lot

going for it. There is no proof of either the effects of arginine AKG or nitric oxide on

muscle mass or strength gains, and the real-world evidence is shaky as well.

There are many who say the supplement did absolutely nothing for them, while others

claim they did see positive results. However, we have to be skeptical of the positive

reports since many of the most popular NO2 supplements also contain creatine and

caffeine, not to mention that the all-too-powerful placebo effect could very easily come

into play here.

At this point I don't really see any good reason to supplement with NO2, but if you�re

looking for something new to experiment with it might be worth a try. However, more

likely than not you�ll be wasting your money.




Tribulus

Tribulus terrestris is an herb that grows in many tropical and moderate areas of the

world. It has been used by many different cultures to treat a variety of ailments. The

Greeks used tribulus as a diuretic and mood-enhancer. The Chinese used it for liver,

kidney and cardiovascular diseases. Bulgarians used tribulus as a sex-enhancer and as a

treatment for infertility.

As a bodybuilding supplement, tribulus is recognized as a testosterone booster.

Testosterone is the most important muscle-building hormone in the body and is one of

the limiting factors that determines how much muscle a person can gain.

Tribulus does not directly raise testosterone levels, but works by raising the body's levels

of a substance called LH (luteinizing hormone). LH basically "tells" the body to produce

higher amounts of testosterone, and this would seem to have positive implications for

muscle growth and workout performance.

The research on tribulus is still unclear. There has yet to be a study that shows a definite

relationship between tribulus use and increased muscle size or strength. Regardless of

this lack of concrete evidence, tribulus still remains as a top-selling supplement.

If you�re over the age of 30, are already supplementing with ZMA and are looking for an

additional testosterone booster, tribulus might be worth a try. However, don�t expect any

miracles with this one.




Don't Bother

This brings us to our final category, and one that I suggest you steer clear of. The

following products are still heavily marketed by supplement companies, but their

effectiveness just doesn't live up to the hype.

These supplements lack solid research and as far as building muscle goes, they probably

aren't even worth bothering with.

1) Citrulline

2) Ecdysterone

3) Myostatin Blockers

4) Tyrosine

5) Carnitine




Citrulline

Citrulline Malate is the supplement that many people are calling the "new kid on the

block" and are claiming is the next big thing in bodybuilding supplementation. Citrulline

supposedly increases endurance during intense exercise, improves muscle recovery and

also provides a much better "pump" in the gym.

It sounds great, but does citrulline really live up to these claims?

What exactly is citrulline malate?

Well, citrulline is a substrate of the urea cycle, and malate is a tricarboxylic acid cycle

intermediate. Sounds pretty fancy, doesn't it? I thought so too, but don't be fooled by

the complex name.

Supplement companies claim that this substance will increase nitric oxide production,

reduce lactic acid and ammonia build up, as well as increase ATP production. If all of

these benefits held true, citrulline malate would be quite an effective bodybuilding

supplement.

However, there still has yet to be a single study performed that demonstrates any

significant relationship between citrulline malate supplementation and an increase in

muscle mass, strength, energy or recovery.

Supplement companies are touting citrulline as the "next big thing", but so far it has not

lived up to its reputation. It does seem to have some potential as being beneficial to the

aerobic system, but as far as bodybuilding goes, I wouldn't recommend it.




Ecdysterone

Ecdysterone is what is known as a plant sterol: a compound found in plants that is

structurally similar to anabolic human steroids such as testosterone. It was first

discovered in insects and it was found that they depended upon it for survival.

Speculation then arose as to whether the presence of ecdysterone in insects played a

role in their remarkable body size to strength ratio. Scientists wondered if this compound

would have any significant effect on human muscle size and strength.

After various tests and studies, most scientists concluded that ecdysterone simply did

not have any anabolic effect on humans. We still don't know for sure what all of the

effects of ecdysterone are, but it's fairly safe to say at this point that there's nothing

special about it.

Some studies have shown that this compound can improve athletic performance as well

as increase protein synthesis, but these studies are ultimately unclear.

Ecdysterone was mostly popular a few years back and the hype has quieted down

considerably. I don't see any reason to bother with the stuff and would recommend that

you spend your supplement money elsewhere.




Myostatin Blockers

Whether anybody wants to admit it or not, genetics do play a fairly large role in building

muscle. I mean sure, anyone can become huge and muscular as long as they work hard

at it, but the plain fact is that certain people have an easier time with it than others.

There are many genetic factors that affect the rate at which a person gains muscle, such

as testosterone levels, estrogen levels and muscle-fiber distribution. Another major

factor lies in a person's myostatin gene.

Mysotatin is a protein that codes to limit the amount of muscle a person can gain.

Research on mice has shown that mutating or completely knocking off the myostatin

gene results in huge increases in muscle mass.

Once this was discovered, supplement companies looked to cash in by creating pills

known as "myostatin blockers". The basic idea is that these pills would limit the activity

of the myostatin gene and would therefore allow the lifter to build muscle mass beyond

their normal genetic potential.

Sounds amazing, huh?

Well, it would be amazing if it weren't for the fact that these companies have no

evidence whatsoever to support that these products have even a slight effect on

myostatin levels or muscle mass. None. Avoid these supplements completely.

Need I go further? I think not.




Tyrosine

Tyrosine is a non-essential amino acid (the body can produce it on its own) and is a

precursor to the body's adrenal hormones epinephrine and norepinephrine.

It can be found naturally in seafood, red meat and wheat products.

What exactly does this amino acid do?

Since tyrosine plays an important role in the production of stimulatory hormones,

supplement companies claim that increasing the consumption of this amino acid will

speed up the metabolism and lead to an increase in energy and mental focus.

Studies done on tyrosine so far have shown that it can be an effective stress-reducing

supplement and can also enhance the effect of certain weight loss products. As far as

being a muscle-builder or strength enhancer, no research to date can provide any

concrete evidence of its effectiveness.

The only use I can see for tyrosine is that it may be useful as a pre-workout stimulant

(although caffeine will probably be much more effective for this purpose). Other than

that, I don't see any reason to spend your money on it.




Carnitine

Carnitine is synthesized in the body from the amino acids lysine and methionine. It can

be found naturally in foods such as red meat (particularly lamb and beef) as well as dairy

products and avocados.

Carnitine plays many important roles in the body but is best known for its role in

transferring long-chain fatty acids into the mitochondria. Mitochondria are referred to as

the "power house" of a cell because it is the area where energy is produced. Because of

carnitine's role in energy metabolism, it is often sold as a fat-burning supplement.

Companies claim that carnitine will help the body metabolize higher amounts of fat and

will have a positive effect on energy levels and resistance to muscle fatigue. It is also

said that carnitine will aid in the muscle building process.

Carnitine has been studied since 1937 and since then has been shown to have a positive

effect on the cardiovascular system and on heart function. It has also been

demonstrated that carnitine can lower bad cholesterol and raise good cholesterol.

As far as its effects on burning fat and building muscle, much remains to be proven. I

wouldn't recommend supplementing with carnitine, as there are many other products

you could be using instead.




Chapter 5 Review

Recommended Supplements (in no particular order)

- Protein Supplements (whey, MRP�s, bars)

- Creatine

- Multivitamins

- Essential Fatty Acids

Worth a Try

- Glutamine

- Beta-Alanine

- ZMA

- Glucosamine

- Caffeine

Might Be Worth A Try

- HMB

- CLA

- Methoxy

- Taurine

- BCAA's

- Chromium Picolinate

- NO2

- Tribulus

Don't Bother

- Citrulline

- Ecdysterone

- Myostatin Blockers

- Tyrosine

- Carnitine


The Truth About Building Muscle Chapter 6: Critical Feeding Times


Now that you have a solid understanding of proper nutrition and supplementation, I'd

like to detail 4 crucial times when the food and supplements you put into your body are

of the utmost importance.

These times are first thing in the morning, right before your workout, right after your

workout and right before bed.

At all other times during the day maintaining proper nutrition is simply a matter of

supplying your body with approximately the right amount of protein, carbohydrates and

fats based on your bodyweight. You can do this using any combination of food sources

you like as long as they are on the approved list.

However, at these 4 other times, there are specific foods and supplements you should be

consuming, and in the right amounts. If you follow these guidelines you will have a

definite edge over a person who does not.

Chapter 6: Critical Feeding Times




Morning Nutrition

If you�re one of those people who likes to skip breakfast and go about their day without

having a meal in them first, you can toss that habit right out the window from now on.

Failing to consume an adequate breakfast will have a significant negative impact both on

your ability to build and maintain muscle and on your ability to burn body fat throughout

the day.

Let�s take a look at the state of your body upon awakening from a full night of rest (a

time in which you will have gone at least 8 hours without any food or water)�

1) Protein levels are depleted and muscle catabolism is occurring rapidly

2) Blood sugar and glycogen levels are low

3) The body is severely dehydrated

In terms of muscle growth, these are 3 really bad things!

Your goal upon waking up is to correct this �nutritional deficit� by providing your body

with the proper substances needed to reverse muscle catabolism, restore blood sugar

and glycogen levels, kick-start your fat burning metabolism and rehydrate your entire

body.

Because of the highly catabolic state your body is in during this time, it�s important that

you consume your breakfast meal as quickly as you possibly can. You don�t want to

waste any time here. You should not be waiting anymore than 45 minutes to have

breakfast upon awakening, and sooner is better.

If you�re like me and find that you usually aren�t hungry when you wake up, then it�s

okay to wait a little bit in order to build up a bit of an appetite, but 45 minutes is the

maximum amount of time I would recommend waiting.




The first main component of this meal is, you guessed it, protein.

I�d suggest taking in around 30-40 grams of protein coming from any high quality

source. A whey protein shake or some eggs will do fine. This will provide your body with

the raw materials needed to stop breaking down muscle tissue and to switch the body

back into an anabolic state.

The second component is 2 solid portions of moderate to higher glycemic carbohydrates.

These carbs will replenish your blood sugar levels and restore muscle glycogen. Since

your blood sugar and glycogen is going to be low at this time it�s okay to consume

faster-absorbing sources of carbs. Some examples might include some fruit, yogurt,

muffin, cereal or oatmeal.

Along with your protein source and 2 portions of carbohydrates you should also consume

8-16 ounces of pure, clean water in order to begin rehydrating your body. You can also

throw in your flax seed oil and olive oil at this time if you choose to supplement with it.

Do not neglect this meal! They don�t call it the �most important meal of the day� for

nothing.




Pre-Workout Nutrition

It is very important that every time you set foot in the gym you are fully prepared to do

battle with the weights. The first step in this preparation begins before you even arrive

at the gym. Having a solid pre-workout meal will increase your strength, keep your

energy levels peaked and will prevent muscle breakdown from occurring during your

workout.

One of the biggest mistakes you could make would be to neglect this important meal and

to perform your workout on an empty stomach. Some people believe that by training on

an empty stomach they will force their bodies to burn higher amounts of fat since no

carbohydrates will be present.

Yes, you will burn more fat, but you will also break down more muscle as well. You work

damn hard for every pound of muscle tissue that you build on your body and so it is vital

that you do everything possible to maintain your gains.

Not only will training on an empty stomach increase muscle breakdown, but it will also

increase the chance of nausea setting in during your workout.

This extremely important meal should be consumed anywhere from 30-45 minutes

before the actual workout. Being off by a little bit is no big deal, but try your best to fall

into the 30-45 minute range.

This meal is designed to keep your body in an anabolic state throughout your workout

and to increase your strength and energy levels.

The first component of this meal is a high quality source of protein. The protein

consumed at this meal should not be just any protein, but should ideally come from a

mix of whey and casein. The best way of accomplishing this is to mix 25-35 grams of

whey protein isolate with 300-400 ml of milk.

Whey protein makes for a great pre-workout choice because it is naturally high in

BCAA's. I talked very briefly about this compound earlier in the supplementation section,




so I won't go into much detail about them. The only thing I will say is that when the

body decides to break down muscle tissue for energy, it is the BCAA's that will be tapped

into. BCAA stands for branched-chain amino acids and consists of leucine, isoleucine and

valine. Whey protein is naturally high in BCAA's and this will help to prevent muscle

catabolism during your workout.

Mixing your whey with milk is a good idea because this will slow down the release of the

protein and provide your body with a steady stream of amino acids throughout your

workout.

If you are not supplementing with whey protein, then any high quality whole-food

protein source will do.

Along with your pre-workout protein source you should also consume some slow-release

carbohydrates. You don't want to choose high-glycemic carbohydrates before your

workout because of the effect it will have on your body's insulin levels.

When you consume carbohydrates that are rapidly released into your bloodstream, your

body will release a surge of insulin in an effort to level out your blood sugar levels. This

will result in a rapid rise in insulin levels followed by a sharp fall. The fall in insulin levels

will leave you feeling weak, tired and sluggish.

This is the last thing you want in the middle of a high intensity workout, so choose

carbohydrates that won't cause this rapid fluctuation in insulin levels.

Pre-workout carbohydrate choices such as oatmeal, apples or brown rice will provide

your body with a steady stream of sugars throughout the workout and will keep your

energy levels peaked.

A lot of people like to take creatine before their workout hoping that it will increase their

strength and energy levels. The fact is that as long as you consistently take your

creatine on a daily basis your muscles will always be saturated with it.

Because of this there is really no added benefit to taking it before your workout. It is




after the workout when your body will absorb the highest amount of nutrients (which we

will talk about next) and this is when creatine supplementation is ideal.

This pre-workout meal should be fairly small to allow for easy digestion and to prevent

you from feeling sick when you train. You should never workout without having a meal in

you first. So, just to recap�

30-45 minutes before your workout:

1) 25-35 grams of whey protein mixed with 300-400ml of milk OR a high quality whole-

food protein source.

2) A serving of slow release carbohydrates (i.e. oatmeal, brown rice, whole grains)




Post-Workout Nutrition

A lot of people highly underestimate the importance of the post-workout period and

greatly reduce their gains as a result. When it comes to proper nutrition, the absolute

most crucial time to pay close attention to when and what you eat is during the 3-hour

period following your workout.

During this timeframe your body will be in a high state of stress, and as a result your

muscles will literally act as a sponge, soaking up anything and everything you provide

them with. It is absolutely vital that you have a good understanding of proper post-

workout nutrition or your gains will surely suffer.

By feeding your body with the right foods and supplements during this crucial period you

will greatly increase nutrient uptake into your muscles, increase muscle growth and

speed up your recovery.

I'll try to break this section down and make things as basic as possible. Let's first look at

the state of your body following a high-intensity workout...

1) Muscle breakdown is occurring.

As you already know, after about 45 minutes of intense exercise the body releases a

powerful catabolic hormone called cortisol. Cortisol is a stress hormone that stimulates

the breakdown of muscle tissue for use as energy. After you finish your workout your

muscles will be in a state of breakdown as cortisol circulates throughout your body.

2) Blood sugar and glycogen levels are low.

Carbohydrates are a major source of fuel for the body, especially for anaerobic activities

such as weight training. By the end of your workout your body will have released a large

amount of muscle glycogen into the bloodstream to be broken down into glucose for use

as fuel.

3) High level of free radicals.




Free radicals are natural metabolic waste products that are produced in the body as a

result of natural processes and from intense exercise.

Free radicals are electrically charged molecules that attack your cells, mutate cell

membranes and can cause destruction within your body. High levels of free radicals in

the body have been linked with many diseases such as cancer and diabetes. After a

highly intensive workout free radical levels will be fairly high.

4) The body is in a state of maximum nutrient uptake.

Because of the enormous amount of stress you have placed on your body and the

intense protein and carbohydrate depletion going on within, your body will do anything it

can to restore its normal levels. Your muscles have basically become sponges and will

soak up much larger than normal amounts of nutrients.

Keeping all of this in mind, the goal of the post-workout period is this:

1) Reverse muscle catabolism and put your body back into an anabolic state.

2) Restore blood sugar and glycogen levels.

3) Decrease free radical circulation.

4) Feed the muscles with proper muscle-building nutrients in order to facilitate rapid

recovery.

Sounds like a lot of work huh?

Well, it's not really that hard, and I'm going to show you how to accomplish all of this

step-by-step.

The first and main component of an efficient post-workout plan is to consume a "post-

workout shake". This post-workout shake should ideally be consumed within half an hour

after your workout. This half-hour period is known as the "window of opportunity",

because it is during this time when your muscles will be extremely responsive and

absorb the highest amount of protein and carbohydrates.




Remember, your muscles are literally begging for nutrients, and so you must take full

advantage of this time period. Most people don't feel like sitting down for a big meal

directly after an intense workout, and luckily the post-workout shake is in liquid form.

The liquid nature of this meal will allow the nutrients to be absorbed as quickly as

possible without forcing your body to undergo a long digestion process. It will allow you

to shuttle all of those important nutrients into your muscle cells in a matter of minutes.

Here�s what the post-workout shake should consist of�

1) 30-40 grams of whey protein mixed in water.

As you already know, whey protein is the fastest acting protein available and this is why

it is absolutely ideal for the post-workout period. Ingesting 30 to 40 grams of pure whey

protein isolate will quickly switch your body from a state of catabolism to a state of

anabolism.

Your body will stop breaking down muscle protein because it will now be provided with

an external source. This quick shot of whey protein will be rapidly absorbed by your

muscles and will speed up the rate of protein synthesis going on within your body. This

will ultimately lead to a faster recovery period and greater gains in muscle mass.

The most important thing to remember here is that you must mix your protein in water,

not milk. The reason for this is that you want the fastest acting protein you can possibly

get, and milk slows down the absorption of whey significantly. Any other time during the

day milk is fine, but during the post-workout period you must use water.

2) 70-80 grams of simple carbohydrates.

These carbohydrates should ideally come in the form of simple sugar from a high

glycemic juice or other sugary drink. The easiest and cheapest method that I have found

is to simply go to the grocery store and purchase a bag of corn sugar (dextrose). This is

a cheap and very effective post-workout sugar.

Why do you need all of this post-workout sugar?




For starters, you need to replenish your blood sugar levels and help to restore your

muscle glycogen. Both of these have been drained as a result of your workout and play a

very important role in energy production and muscle building.

Even more importantly than that, a quick shot of simple sugars during the post-workout

period will produce an insulin-spike in your body. This rapid rise in insulin will drive all of

that important protein (and the other nutrients I'm about to mention) into your muscle

cells at an even faster rate.

3) 5 grams of creatine.

Creatine levels have been diminished after an intense-workout, and ingesting 5 grams of

creatine post-workout will help to restore these levels. One of the main reasons for

taking creatine in the post-workout period is simply because this is when your body will

absorb the highest amount.

Not only that, but because insulin levels will be very high from consuming your simple

sugars, this is a great opportunity to re-saturate your muscles with the greatest amount

of creatine they can absorb. Creatine will also help to re-hydrate your muscle cells and

will promote faster recovery.

4) 5-10 grams of glutamine. (Optional)

If you have opted to supplement with glutamine, then adding in 5-10 grams to your

post-workout shake is one of the best times for consumption.

5) High-potency multivitamin.

In addition to this post-workout shake I would also recommend taking a high-potency

multivitamin. A multivitamin will contain high levels of antioxidants such as vitamin C

and E, which will help to neutralize those harmful free radical levels. It will also help to

restore some of the depleted mineral levels in your body and will help to reduce lactic

acid concentrations.




Your post-workout shake and multivitamin should be consumed within half an hour after

your workout. This is the time when nutrient absorption will be at its absolute highest.

All of these important nutrients will help to switch off those harmful catabolic processes

that are occurring and immediately put you back into an anabolic, muscle-building state.

The way I would recommend mixing it together is like this�

1) Mix your simple sugars and creatine together in one shake. (glutamine optional)

2) Consume your whey protein mixed with water in another shake.

The post-workout shake is the most important part of the puzzle, and it is crucial that

you follow these guideline closely. This is one period of time when supplements definitely

can play a key role and help you to pack on lean muscle at a faster rate.

For those of you who have opted not to use whey protein, creatine or glutamine, post-

workout nutrition will be slightly less effective. Your post-workout shake will basically

consist of some simple sugars, which you should consume alongside a protein-rich meal.

The reason why whey protein is so effective during this period is because of its liquid

form and rapid absorption rate. Eating solid protein will require much longer digestion

time and therefore it will not reach your muscles as quickly.

After you consume your post-workout shake there is still about a 3-4 hour time period to

take advantage of. The post-workout shake will be rapidly absorbed and will switch your

body back into an anabolic state, but your muscles will still be primed for nutrition

uptake for a few more hours.

The high sugar content of the post-workout shake will provide you with that much-

needed insulin spike and allow your body to drive all of those important muscle-building

nutrients into your cells.

However, about half an hour to 45 minutes after this natural rise in insulin levels, you

will experience what is called an �insulin crash�.




This is where your insulin levels dip down below the norm, and this is something you

must avoid. An insulin crash will result in muscle breakdown, and this is something you

most certainly do not want. In order to level out this insulin crash you must provide your

body with more protein and carbohydrates.

Your next meal should contain about 30-40 grams of protein alongside a serving or two

of higher-glycemic carbohydrates. You should aim to consume this meal within 1 hour

after your post-workout shakes. Here are some examples:

1) 1 can of tuna, 1 cup white rice.

2) 1 chicken breast, 100g rice cakes.

3) 6oz steak, 1 baked potato.

Remember, your muscles are still in a state of rapid absorption and you must continue to

feed them with the nutrients they require.

This meal will keep your body in an anabolic state and will provide your muscles with

high quality protein and carbohydrates to facilitate recovery. It is important to keep the

fat content of these meals down, because fat slows the digestion process.

During the 3-4 hours after you train you must consume meals that will be digested fairly

quickly, and that is also why it is a good idea to stick to faster-absorbing carbohydrates

like white rice or potatoes. After this small meal it is simply a matter of taking advantage

of the 3-4 hour window by providing your body with as much protein and carbohydrates

as possible.

Do not neglect this time-period!

Your body has been heavily stressed from your workout and is literally screaming for

nutrients. Eat as much as you can and as often as you can. Not only will you recover

faster, but you will make much more significant muscle gains than a person who doesn't

know the importance of the post-workout period!




Pre-Bedtime Nutrition

Contrary to what most people think, if you want to build as much muscle as you possibly

can then you must eat before bed!

Sleep is a time for muscle recovery and mental rejuvenation, and if you enter this period

unequipped with the proper nutrients you will definitely be selling yourself short. Your

body is going to be fasting for at least 8 hours and it is very important that you do all

you can to remain in an anabolic state for as much of that 8 hours as you possibly can.

You shouldn't eat a gigantic 5-course meal, as this may make it difficult for you to fall

asleep and may also affect your sleep quality. The best approach is to consume a small,

easily digested meal about half an hour before you decide to doze off.

The goal of this meal is to provide your body with nutrients that can be released as

gradually as possible. This will keep your body in a fed state for the longest amount of

time and will prevent as much muscle breakdown as possible. A timed-release meal will

give your body a steady stream of amino acids, carbohydrates and fats to help facilitate

recovery during this extremely important time frame.

Your pre-bedtime meal should consist of some slow-release protein, slow-release

carbohydrates alongside some unsaturated fats. Putting this meal together isn't rocket-

science and is actually quite simple.

Here are some good ways of accomplishing a timed-release effect from your pre-bedtime

meal...

Protein: The ideal way to provide your body with a steady stream of amino acids for as

long as possible is to mix 25-35 grams of whey protein in 400-500ml of milk. The whey

protein will elevate blood amino acids levels rapidly while the casein protein from the

milk will slow down their release.

This protein concoction will take at least 4 hours to be fully digested, allowing you to




remain anabolic for at least half of the time you are asleep. If you want to add some

solid protein to this meal, cottage cheese is a great choice. Cottage cheese is naturally

high in casein protein and glutamine, two ideal nutrients to consume before bedtime.

Carbohydrates: You don't need to go overboard on carbs before bed, but a small

portion of complex, slow-release sugars will aid in muscle recovery and protein digestion

while you sleep. There are many possible choices here: a small bowl of oatmeal, some

yogurt or whole grain toast.

Fats: Adding some fat to your meal will naturally slow down its digestion and this is

exactly what you should be aiming for before bed. A great way of accomplishing this is to

consume a tablespoon of both flaxseed oil and olive oil with your meal.

You can mix these oils into your protein shake or just drink them on their own. Another

option would be to consume some all-natural peanut butter. These fats will also help to

elevate testosterone levels while you sleep.

Glutamine: If you do decide to use this supplement, a great time to consume it is right

before bed. Simply mix 1-2 teaspoons (5-10 grams) into your protein shake.

Here are a couple of examples of what an optimal pre-bedtime meal might look like:

1) 30 grams of whey protein/5-10 grams of glutamine mixed in 400ml of milk.

1 bowl of oatmeal

1 tablespoon of flaxseed oil

1 tablespoon of olive oil

2) 1 bowl of cottage cheese

400ml of skim milk

1 piece of whole grain toast with all-natural peanut butter

1 tablespoon of flaxseed oil

1 tablespoon of olive oil




Do not neglect this meal! It is very important that you enter your sleeping period

prepared to repair your muscles.

If you enter this important recovery time unequipped with the proper materials needed

to facilitate growth and recovery you will definitely be selling yourself short. You should

never go to sleep without consuming some high quality protein and slow-release

carbohydrates first.




Chapter 6 Review

1) Morning Meal

This meal is critical to your gains and should never be ignored. You should aim to eat

breakfast within 45 minutes of waking up in order to promote muscle anabolism, restore

blood sugar and glycogen and to rehydrate your body.

This meal should consist of:

30-40 grams of high quality protein

2 portions of moderate to high glycemic carbohydrates

8-16 ounces of pure, clean water

1 tablespoon of flax seed oil (optional)

1 tablespoon of olive oil (optional)

2) Pre-Workout Meal

This meal is designed to prevent muscle breakdown during your workout and to keep

your energy and strength levels peaked. You should consume your pre-workout meal

about 30-45 minutes before your workout.

This meal should consist of:

25-35 grams of whey protein mixed with 300-400ml of milk OR a high quality whole-

food protein source.

1 serving of low-glycemic carbohydrates.

3) Post-Workout Period

The post-workout period plays many important roles in muscle recovery and growth.

Immediately following your workout your muscles will be in a state of breakdown, blood

sugar and glycogen will be low, free radical levels will be high and your body will be in a




state of maximum nutrient uptake. You can reverse all of these processes with a proper

post-workout shake that is consumed within half an hour after your workout.

Post-Workout Shake

30-40 grams of whey protein mixed in water

70-80 grams of high sugar juice

5 grams of creatine

5 grams of glutamine (optional)

You should also consume a high-potency multivitamin. Within 1 hour after consuming

your post-workout shake, you should have a small, easily digestible meal. This meal

should consist of a portion of protein alongside a portion of high-glycemic carbohydrates.

Here's a couple of examples:

1) 1 can of tuna, 1 cup white rice.

2) 1 chicken breast, 100g rice cakes.

You should continue to feed your body with as much high quality protein and

carbohydrates as you can for about 3-4 hours following your workout.

4) Pre-Bedtime Meal

This meal is designed to keep your body in an anabolic state while you sleep by

preventing muscle breakdown. The pre-bedtime meal should be consumed about half an

hour before you go to sleep and should consist of some slow release protein, low-

glycemic carbohydrates and some unsaturated fat. Here is an example:

1) 30 grams of whey protein/5-10 grams of glutamine mixed in 400ml of milk.

1 bowl of oatmeal

1 table-spoon of flaxseed oil

1 table-spoon of olive oil


The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered


Chapter 7: Muscle-Building Myths Uncovered

By now you should have a pretty solid grasp of what it takes to efficiently and effectively

build muscle.

You should know how to structure a killer workout, how to eat for maximal gains, which

supplements are most effective and how to properly recover in between workouts. It

may seem like a lot to remember, but in reality it is very straightforward and simple.

Once you start executing these principles on a consistent basis it will become nothing

more than second nature. I'm confident that by now your mind has been cleansed of any

nonsense or misleading information you had read in the past and that you now

understand why so many approaches simply do not work.

Even so, I would still like to cover some common muscle-building myths and lies to

further clear up any confusion you may have. Bodybuilding misinformation is rampant,

abundant and spinning out of control.

Here are some common misconceptions that your average lifter would have no idea how

to argue against. By the end of this section you will have hopefully cancelled your muscle

magazine subscription, forgotten about "feeling the burn" and will have decided to forget

about what Mr. Olympia Ronnie Coleman has to say about bicep training.




Myth #1: In order to build muscle, you must achieve a "pump" during your

workout. The greater pump you achieve, the more muscle you will build.

For those of you who have never trained with weights before, a "pump" is the feeling you

get as blood becomes trapped inside your muscles after a few sets in the gym. Your

muscles will swell up, increase in size and vascularity and will also give you a great

mental boost.

There is absolutely nothing wrong with getting a pump, but contrary to popular belief it

is definitely not indicative of an effective workout.

On countless occasions I've heard lifters raving about the massive pumps they get in the

gym as they share methods for achieving the best pump possible.

"Dude, this will give you a crazy pump!"

If you have already been working out for a decent amount of time then you know exactly

what I'm talking about.

While a pump does feel extremely satisfying, just remember that it means very little in

terms of muscle stimulation and growth. Think of it this way: if I took a pair of 5 pound

dumbbells and performed 200 reps of a bench press with them, my pump would be

absolutely incredible. Blood would be rushing into my chest and it would feel rock-solid,

thick and full.

But do you think pressing 5-pound dumbbells for 200 reps would be an effective way of

stimulating chest growth?

Absolutely not.

Do not concern yourself with your pump, and do not be discouraged if your pump is not

as intense as you had hoped for. As I said before, it has nothing to do with how effective

your workout has been, only progression does. If you were able to lift more weight or

perform more reps with a certain weight in comparison to the previous workout, then

you did your job. This is the only thing you should be concerning yourself with.




Myth #2: You should gauge the success of your muscle-building sets on the

level of muscle burn you achieve.

Another huge misconception in the gym is the belief that in order to grow, you must

"feel the burn!" Well, to understand why "the burn" has nothing to do with completing a

successful workout, you must first understand what this feeling is actually caused by.

When we exercise, our bodies produce natural waste products as a result of reactions

going in within the muscles. One of these products, lactic acid, is produced within the

muscle tissue as your body burns carbohydrates for use as fuel.

So, what does this have to do with muscle growth?

Well, nothing!

You will almost always experience some degree of muscle burn during your sets, but this

is in no way an indication that you are successfully stimulating muscle growth.

Again, if you were to pick up a pair of 5-pound dumbbells and curl them 1000 times, the

resulting muscle burn would be virtually unbearable� But obviously this would be far

from ideal in terms of building muscle size and strength.

Muscle burn is inevitable, but it is definitely not something you should be striving for.




Myth #3: Bodybuilding professionals have more muscle than anyone on the

planet. Therefore, they also have the most muscle-building knowledge.

One of the biggest mistakes you could possibly make is to take advice from bodybuilding

magazines and from IFBB professionals. Just because these guys are the most massive

and ripped dudes on the planet does not mean that they offer the best advice!

Professional bodybuilding is a shady and corrupt world, and is not a realm worth

venturing into. These guys are simply genetic freaks whose bodies will respond heavily

to pretty much any type of training stimulus.

Not only are they extremely genetically gifted, but their potential is maximized even

further because of the various steroids and hormones they use as a part of their

programs.

Steroid use is a personal choice, and I am not here to advocate their use or to go on a

rant about why you shouldn't use them, but the fact of the matter is that these pro

bodybuilders have more steroids and synthetic hormones running through their bodies

than most small hospitals have.

In a sport where more is always better, these guys are constantly pushing their bodies

far beyond where they were intended to go. I'm not saying that what they are doing is

wrong, all I am saying is that for mere mortals like us there is really no point in trying to

employ their training tactics into our programs.

I don't care what "the big guy" at your gym says, or what Mr. Olympia Ronnie Coleman

has to say. If certain unorthodox techniques work for these genetic freaks, fine, but for

the other 99% of us humans, these techniques simply will not work and should not be

followed.




Myth #4: Muscle Magazines are a good place to do muscle-building research

While I'm on the subject of professional bodybuilders, I'd like to quickly talk to you about

bodybuilding magazines and why you shouldn't read them.

Have you ever noticed that over half of a bodybuilding magazine's content is

advertisements for various supplements and "get-big-quick schemes?" Have you noticed

that they actually disguise advertisements as articles?

It's basically page after page of "the latest breakthrough" that promises to get you huge

in a matter of days.

Well, that's the reason why these magazines are produced in the first place!

They are basically gigantic advertisements used to push all sorts of products on you that

you don't really need.

Now don't get me wrong, supplementation definitely has its place, and we covered that

subject earlier in the book, but there are a lot more bogus supplements out there than

there are legit ones.

The right supplements, such as protein powders, creatine, glutamine and EFA's can help

you reach your goals faster you than you would without them. However, if you go

beyond these few, basic supplements you may end up wasting your money.

Forget about citrulline, myostatin blockers and ecdysterone. All of this stuff is nothing

more than a giant marketing scam used to empty your pockets. The magazines will push

anything and everything as long as it makes them money. Not only that, but the

majority of the training articles you read are about the techniques used by the pros.

If you want to read a bodybuilding magazine for its entertainment value, by all means go

ahead. Just don't take any of the advice to heart, as it probably will do you more harm

than good.




Myth #5: High-protein diets should not be followed because they are stressful

to the kidneys.

This issue has been debated for years and years. The truth is that the majority of the

studies performed that suggested a high protein diet was bad for the kidneys have been

shown to be false, and have been replaced by newer and more accurate research. Don't

allow yourself to fall victim to the media.

The bottom line is that there has never been a single study ever performed that has

been able to clearly demonstrate a negative relationship between high protein intake and

kidney function.

So where did this myth come from?

Who knows, but based on modern research, there is no reason to suspect that these

claims have any truth to them at all.




Myth #6: The body can only absorb a maximum of 30 grams of protein in one

sitting.

How often have you heard this one?

The "30 grams of protein per meal" limit seems to have become a basic rule in

bodybuilding circles. The idea is that the body can only absorb a maximum of 30 grams

of protein at one sitting, and anymore will simply go to waste.

The real question is where did this piece of conventional wisdom come from, and what

scientific evidence is there to support it?

Well, the answer is who knows and none.

That is, we don't know where it came from, and there is no evidence to support it.

The digestion of protein is an extremely complicated process and involves much more

than a piece of food simply being chewed and sent to the stomach and intestines for

absorption.

The digestion process involves all sorts of fancy enzymes (protease, peptidase and

trypsin to name a very small few), acids (HCL) and other substances (bile salts, gastrin,

CCK) that are secreted from the mouth, stomach and small intestine.

There are numerous sites along the digestion tract that would affect how much or how

little a person could absorb in terms of protein. Because of this, we don't really know

what the upper limit for protein absorption really is.

It would seem that the number would differ from person to person. It makes sense to

say, for example, that a 250-pound bodybuilder could absorb more protein in one sitting

than a 95-pound ballerina.

I'm not necessarily saying that the "30 gram rule" is wrong, all I'm saying is that there's

no real reason to believe it's correct. If you were to consume 50 grams of protein in one

meal, there�s no reason to suspect that the extra 20 grams has somehow gone to waste.




Myth #7: Performing high reps with light resistance will make the muscles

more cut and defined.

This is one of the most common misconceptions when it comes to bodybuilding and

fitness in general. Allow me to clear this up once and for all�

You cannot target fat loss from a specific area on your body!

Performing bicep curls will not burn fat from your biceps, just as performing crunches

will not give you a flat, ripped midsection. Fat loss targeting is completely genetic, and

your body will burn fat from wherever it sees fit.

Yet so often we see even serious lifters failing to recognize this and continuing to abide

by the misguided notion that "high reps and light weight gets you ripped."

Whenever I'm in the gym during the few months leading up to summer, I always run

into someone who tells me that they're focusing on using light weight and performing

high reps to get "cut and defined" for the beach.

This is complete and total nonsense!

The bottom line is this: lifting weights builds muscle and diet/cardio burns fat, plain and

simple. This is not to say that building muscle has no effect on fat loss, because it

definitely does. One of the most important factors that affects your resting metabolism is

the amount of lean muscle mass you have on your body.

All I'm saying is that manipulating the amount of weight you lift or the number of

repetitions you perform will not magically cause your body to start burning higher

amounts of fat from the area you're training.




Myth #8: You should switch up your routine periodically by changing your rep

ranges and exercises in order to "shock" your muscles.

The idea of changing your rep range, exercises or training days in an attempt to "shock"

your muscles is a widely accepted �truth� in bodybuilding circles, but I have yet to come

across any hard-fast evidence that proves this notion.

In order to maximize your muscle gains it's very important to let go of conventional

wisdom and to question the so-called "accepted" methods of bodybuilding. You need to

think of the concept of building muscle from outside the box.

Your muscles do not have a mind of their own. If you switch from using a dumbbell to a

barbell to stimulate your tricep, the muscle does not magically think to itself "Oh no!

He's using a barbell now! We'd better pack on some extra muscle mass this time!"

Muscles adapt to stress, plain and simple.

Do you want to know the real secret for "shocking" your muscles?

Here it is: intensity and progression.

As long as you train with 100% intensity and focus on making steady progression in the

weight you lift or the repetitions you perform, your muscles will continue to respond by

growing larger and stronger. The bottom line is to present them with a workload they

have never experienced before. That's all there is to it.

You�ll notice that in the 26-week workout plan I�ve provided a different schedule for

every 8-week cycle. This is simply to keep things mentally fresh and interesting, and to

allow you to have experience performing different exercises. It has nothing to do with

�shocking� your muscles.




Myth #9: You can influence the shape of a muscle by performing certain

exercises.

Anybody who weight-trains has heard it: "use compound exercises for overall size and

use isolation exercises for shape and definition." This is yet another example of

bodybuilding "common sense" that misses the mark completely.

You can do 3 things with your muscles.

1) You can make them bigger.

2) You can make them smaller.

3) You can keep them the same size.

To say that certain exercises make the muscles bigger while others promote more

"shape" is not only wrong, it doesn't even make sense. When you train with weights,

your muscles fire on an "all or nothing" basis, meaning that every fiber in the muscle is

recruited. You cannot force your body to recruit fibers from a specific area of the muscle.

Muscle shape is genetically predetermined, and the unfortunate reality is that there is

very little you can do to change this. If you were born with flat biceps (like me!),

chances are you'll never achieve an impressive bicep peak.

The only thing you can do is to increase the size of your muscles as much as possible

and then hope that the gods of genetics were kind to you.




Myth #10: Weightlifting will cause you to become bulky, and as a result you will

lose your speed, agility and flexibility.

This myth goes back many years when people used the words "muscle-bound" and

"bulky" to describe those with muscular physiques. The common belief is that developing

muscle mass and strength will slow a person down, decrease their flexibility and agility

and will ultimately hinder their ability to perform athletic sports.

Muscles are responsible for every movement that your body makes. Running, jumping,

throwing, skating; all of these activities are made possible by the muscles on your body.

The bottom line is that the stronger a muscle is, the more force it can apply.

Having a strong, muscular physique means that you will be able to run faster, jump

higher and throw farther. You'll be able to hit a baseball farther, shoot a hockey puck

faster, drive a golf ball farther distances and tackle opposing football players with

greater force.

Strong muscles are able muscles, not the other way around.

More and more athletes are beginning to realize this and are including weight lifting as

an important part of their training programs. If you're holding back on increasing your

muscle mass because you're afraid that it will negatively affect your speed or ability as

an athlete, think again.




Myth #11: People who use steroids should be labeled as cheaters because they

have an unfair advantage and are sacrificing their health.

You might be a bit surprised to see this one here, but I felt it was important to include.

I've never used steroids personally, nor am I advocating that you should use them, but I

think the media has really blown the steroid issue out of control. Steroids have been put

under the spotlight and have been portrayed as highly unhealthy and as a cheater's way

out.

What is it that makes steroids so incredibly wrong and immoral?

When bodybuilders use steroids, they are simply consuming a variation of a hormone

that already occurs naturally in our bodies. How is this any different than using

supplements such as creatine or glutamine? We are simply introducing a higher amount

of a substance that our bodies already make.

The main difference between steroids and traditional supplements is that steroids

produce much more noticeable results. Because of the incredible benefits people can

achieve using steroids, their use somehow became classified as "cheating".

But where do you draw the line? Creatine, glutamine and protein powder enhance

performance also, but you don't see users of those supplements being called cheaters.

What about athletes?

Long distance runners typically train at high altitudes because it increases their red blood

cell count, just as Olympic swimmers use special suits that allow them to travel faster

through the water. Neither of these performance-enhancing tools have ever been viewed

as cheating, yet Olympic sprinter Ben Johnson was found to be �juicing� and will now be

forever labeled as a fraud and a cheater.

Where is the justice in that?

The other issue when it comes to steroids is the negative impact it can have on a

person's health, but this has been blown way out of proportion as well. There are many




different types of steroids, and not all of them have the same impact on the body. When

used properly, some steroids can actually produce significant results without

�destroying� the body like so many would have you believe.

Please understand that I am not advocating the use of steroids in any way, I am simply

encouraging you to view the subject with an open mind and to not automatically view a

person who uses them as being immoral.

If you are considering steroid use then you absolutely must perform the proper research

first. Using steroids as a quick-fix is certainly a recipe for disaster and is something that

I definitely would NOT condone, but I don�t think it�s right to immediately judge a hard-

training bodybuilder who responsibly uses steroids as part of his entire program and who

understands the risks.




Myth #12: You must perform all of your exercises using perfect, textbook form,

or you may injure yourself.

It's important to focus on using good form in the gym, but using perfect form is an

entirely different matter. If you try to perform every exercise using absolutely flawless,

textbook form, you may actually end up increasing your chance of injury and decreasing

the amount of total muscle stimulation you can achieve.

It's very important that you move naturally when you perform your exercises rather than

trying to keep your body completely tight and rigid like a robot. For example, a lot of

trainers will tell their clients that the bicep curl must be performed using a perfectly

straight back and elbows pinned at the sides. Some trainers will even go as far as having

their clients stand with their backs against a wall in order to maintain that "proper" form.

You need to throw conventional wisdom out the window on this one and allow your body

to move the way it was meant to be moved.

I'm not suggesting that you should throw the weights around using explosive, ballistic

form; I am merely suggesting that you loosen up a little bit and perform your lifts

naturally.

This might mean adding a slight sway to your upper body as you perform your curls, or

using a tiny bit of momentum in order to crank out that last rep. Moving naturally will

ultimately increase the amount of muscular overload you can achieve and will also

decrease your chance of getting hurt.




Myth #13: When you stop working out, your muscles will turn to fat.

I get this question all the time, and it really makes me laugh.

"If I stop working out, won't my muscles just turn to fat?"

I have no idea where this idea came from or what logic it is based on, but this statement

is completely false and downright ridiculous. Muscle and fat are two completely different

tissues, and they cannot magically transform back and forth.

Claiming that muscle can turn into fat is really no different than saying that lead can turn

into gold. It just doesn't work that way.

A lot of times we see people who once had muscular, athletic physiques in their younger

years become flabby and out of shape as they age. However, this has nothing to do with

the fact that their muscles converted to fat. These people simply stopped training (their

muscle size decreased) and let their diets go (they increased their body fat levels).




Myth #14: Eating before bed will make you fat.

Eating before bed will only make you fat if you eat the wrong foods. Sleep is a very

important time for muscle growth and recovery, and if you enter this period unequipped

with the proper nutrients you will definitely be selling yourself short.

Eating before bed is completely fine as long as you know which foods to eat and which

ones to avoid. As long as you stick to clean, unprocessed foods that are low on the

glycemic index you will not have any problems. A small meal that is consumed about half

an hour before dozing off is ideal.

This pre-bedtime meal will provide your body with the raw materials needed to facilitate

growth while you sleep and will help to keep your muscles out of a catabolic, muscle-

wasting state.




Myth #15: In order to achieve an impressive physique, you should use the same

techniques as the "buff" guys at the gym.

It's very important to realize that just because someone at your gym is strong and

muscular does not necessarily mean that they are doing everything "correctly". There

are many, many factors that determine what kind of results a person can achieve, and

just because someone is "buff" and "ripped" does not mean that you should follow their

techniques.

The plain fact of the matter is that genetics do play an important role in bodybuilding.

Some people simply posses superior muscle-building genetics and will grow no matter

how they train.

I know people who train 2 days a week, hardly pay any attention to their diets, party

and drink on the weekend and still have what would be considered an impressive build.

Don't worry about what other people are doing in the gym!

Simply have faith in the system you are using and realize that it is based on science and

logic. For this reason, it cannot fail. Anybody can achieve dramatic results if they train

hard and are consistent, but this system allows you to achieve those results as quickly

and efficiently as possible.

The buff guy at your gym may be doing something completely unorthodox, but he could

probably be achieving even better results using a different system.


The Truth About Building Muscle Chapter 8: Proper Rest & Recovery


Chapter 8: Proper Rest & Recovery

One of the most important concepts to understand, and one that most people fail to

acknowledge, is the fact that when it comes to building muscle, recovery is everything.

Our muscles ultimately grow because of our accomplishments in the gym, but this does

not mean that they grow in the gym.

As you already know, a workout is nothing more than a simple "spark"; an activity that

tells your body to start building muscle. The actual growth takes place when you are out

of the gym, eating and resting. Highly intensive workouts place a large amount of stress

on your body, and without proper recovery your body will be physically unable to build

the maximum amount of muscle you are capable of building.

As strange as it may seem, the real magic of muscle growth is taking place as you lie on

the couch, nibbling away at a tuna melt and watching TV. Overtraining is one of the

biggest traps that misinformed lifters fall into, and one that you must avoid like the

plague.

This section will cover some rest and recovery related issues such as sleep,

preventing/treating injuries and taking time off. There are certain times when you'll have

to put your workout passion and drive on the back burner and find the discipline to take

some time off when it is needed most.




Sleep

Getting a sufficient amount of sleep every night is a very important part of the muscle-

building equation that most people don't pay enough attention to. If you want to

maximize your muscle gains, improve your performance in the gym and increase your

mental focus, then you should be getting at least 8 hours of quality sleep every night.

That's right, quality sleep.

If you find yourself waking up every hour or tossing and turning throughout the night

then you probably aren't getting the type of rest you should be. A lot of people brag

about how little sleep they get and how they're able to get by with just the minimum

(this usually means about 5 or 6 hours a night). Little do they know just how much harm

this is really doing to their results.

Sleep is a critical piece of the puzzle and its importance should not be underestimated.

Some of us lead very busy lives with activities such as going to school, working and

making time for friends and loved ones. This can sometimes make getting a full night's

rest difficult, but you must do your best to fit it into your schedule. As long as you can

get 8 hours a night then you should be fine. If you can get more then that's even better.

One of the biggest problems with sleep deprivation is the effect it will have on your

mental state. Studies have shown that just a single night with insufficient rest will have a

significant negative impact on your mental focus and willingness to perform difficult

tasks. Last time I checked, an all-out set of squats to failure was more than just a

difficult task, so you can see where sleep would be important in this situation.

It is crucial that your mental focus and intensity are peaked at all times in the gym, and

getting 8 hours of sleep every night is a good way to make sure of this.

Not only will sleep deprivation have a negative impact on your mental state of mind, but

it will also have physical consequences as well because if you don't get enough sleep,




your strength levels will decrease. This means you'll end up using less weight and/or

performing fewer reps than you would normally be capable of.

If you've been paying any attention up until now then you know that strength is

everything. In fact, the entire basis for building muscle relies on the small increases in

strength you are able to make from week to week.

Every time you set foot in the gym your goal is to move more weight or to perform 1 or

2 more reps. This is why keeping your strength levels peaked is so absolutely critical,

and this is where sufficient sleep will benefit you.

Cortisol, testosterone, growth hormone and insulin; these are all powerful hormones

which play a key role in the muscle-building process. Simply put, sleep deprivation has a

negative effect on every single one of them. How's that as an incentive to get your rest?

1) Cortisol

A catabolic stress hormone that increases abdominal fat storage and stimulates the

break down of muscle tissue. Studies have shown that insufficient sleep will cause the

body to release higher amounts of this hormone.

2) Testosterone

The most important hormone when it comes to building muscle. The higher your levels

of testosterone, the more muscle you can build. When people take anabolic steroids to

increase their muscle mass, they are simply taking synthetic variants of this hormone.

Sleep deprivation lowers testosterone levels.

3) Growth hormone

Regenerates the body and plays a large role in building and maintaining muscle. The

time that you sleep is also the time when your body experiences a natural surge in

growth hormone levels. If you fail to get a proper rest at night this hormonal surge will

be compromised.




4) Insulin

Responsible for the uptake of important nutrients into your body cells. Sleep deprivation

can result in an increase in your body's insulin resistance levels, and this means that

your body will have to release higher-than-normal amounts of this hormone to

compensate. This can lead to fat storage, diabetes or heart disease.

Sleep is also a very important time for your body to recover and rebuild damaged muscle

tissue. You already know about the high importance recovery plays in gaining muscle,

and sleep is one of the most important times for this recovery to take place.

High intensity workouts give your muscles and immune system a huge hit, and it is vital

that you are fully recovered between workouts. This is yet another reason to ensure that

you get the recommended 8 hours of sleep every single night.

There are many other negative effects that sleep deprivation will have on your body but

I couldn't possibly cover all of them. These negative effects will not only compromise the

amount of muscle you can build, but it will also deliver a significant hit to your overall

health and well being.

As far as building muscle is concerned, proper amounts of sleep will increase your

strength, up your energy, heighten your mental focus, lower cortisol levels, increase

testosterone, raise growth hormone levels and decrease insulin resistance. That should

definitely be reason enough for you to get 8 hours of restful sleep every single night.

Here are some tips to help you get a deep and restful sleep:

1) Don't consume any caffeine for at least 6 hours before sleep.

2) Turn off all of the lights.

3) Sleep in a slightly cool, dry room.

4) Try to keep your sleeping schedule as consistent as possible.

5) Don't eat a huge meal immediately before bed.

6) Avoid nicotine.

7) Sleep in a quiet area free from distractions.




Injury Prevention

Training with maximal weight and 100% intensity is without a doubt the most effective

means of stimulating muscle growth. Doing this will place your muscles under the

highest amount of stress possible and will yield the greatest adaptive response in size

and strength. For guys (and gals) looking to pack on the greatest amount of muscle in

the shortest period of time, this style of training cannot be matched.

The only downside is that although your muscles are being heavily stressed, so are your

joints and connective tissues. This is simply the reality of training with heavy weights,

and if you don't follow the proper precautions you could end up with a nagging injury

that will stop you dead in your muscle building tracks.

Believe me, when you're training hard and making consistent gains, an injury is the

absolute last thing you could ever hope for. Several years back I suffered a shoulder

injury that dramatically altered my workout schedule (I couldn�t perform any pressing

movements at all) for a full 6 months. It was extremely difficult to deal with mentally

and it taught me a valuable lesson. Had I been more careful and followed a few simple

guidelines this injury could have easily been avoided.

The fact of the matter is that most people who lift weights on a consistent basis will

experience some form of training-induced injury at one time or another. Being able to

train for years on end without suffering at least a minor injury is extremely rare.

Remember, gaining and maintaining muscular weight over the long haul is much more

than a temporary hobby. In order to be truly successful it must become a way of life,

and something that is practiced day in and day out.

This book is much more than some quick fix to gain a few pounds. It is a complete

muscle building philosophy that can be applied consistently over the long-term.

Staying as injury-free as possible is extremely important to ensure training longevity and

maximum gains. Here are some guidelines you can apply both in and out of the gym to




keep your joints and connectives tissues strong and healthy and to ensure that your

training stays as consistent as possible.

1) Warm Up!

I already went into detail regarding the benefits of a proper warm-up so you should be

pretty familiar with the importance of this component of the workout.

Simply put, a proper warm-up is the single most important procedure to follow in order

to stay injury free. It will help to lubricate and cushion your joints, move blood into the

surrounding connective tissue, increase your muscle-nerve contractions and fully prepare

your body and mind for the heavy weights to come.

Please don't neglect the warm-up process!

It is a brief, simple procedure which will greatly decrease your chances of getting hurt.

Those who fail to properly warm-up are just asking for trouble. It takes about 20

minutes to complete and can save you months or even years of training downtime

because you tore a rotator cuff or strained your lower back.

2) Always Use Proper Form.

This should go without saying. Every single set you perform in the gym should be done

using proper form and technique, and before you perform any exercise you should have

a good understanding of how it is properly executed.

This rule is especially important for the big lifts, such as squats and deadlifts, since you'll

be moving the greatest amount of weight and because these exercises are more

complicated to execute properly. Consistently lifting heavy weights with incorrect

technique will surely catch up to you in the long run and leave you on the couch rather

than in the gym.




Please make sure to read through the exercise database thoroughly before attempting

any of the assigned lifts. If you have never trained with weights before this is especially

important so that you don't develop any bad habits right from the start.

Most of the lifts are fairly straightforward and can be learned quite quickly. However,

there are a few select lifts that will require a few weeks of practice to fully learn.

Don't forget to move naturally when you train, but there are still certain form guidelines

that are important to follow.

3) Train Within Your Own Personal Limits!

When I talk about training heavy, I'm talking about training with weights that are heavy

for you. Going to the gym is not a contest to see who can lift the most weight! You

shouldn't be concerning yourself with how much the guy next to you is lifting.

Building muscle and gaining strength should be a personal battle and if you begin

concerning yourself too much with everyone around you your mental focus will surely

get off track. Who cares if your training partner can bench press more than you?

You have to start somewhere!

As long as you focus on the laws of intensity and progression your weights will climb up

faster than you could imagine. Don't worry about the opinions of the other lifters around

you either. As long as they see you training hard and giving it your all then that's all that

matters.

Do you want to know how much I could squat when I started training? 85 pounds. Now I

don't consider myself to be super strong by any means, but now my squat is closer to

400 pounds.

How did I manage to make such a huge jump in weight?




I did it by consistently improving every single week with more reps or slightly more

weight. Believe me, it adds up over time.

So as I said before, don't concern yourself with how much (or how little) you can lift as

of right now. If you can only bench press the weight of the bar, so be it. Pick a weight

that you can perform 5 to 7 reps with, focus on progressing a little bit each week, and

the rest will take care of itself.

4) Know When to Quit!

As you are already fully aware, every single set you perform in the gym should be taken

to the point of concentric muscular failure. This is the absolute best way to ensure that

your muscles are fully overloaded and will adapt to the stress placed upon them.

However, it is extremely important that you pay close attention to the definition of

muscular failure...

Muscular Failure: When no further repetitions can be completed using proper form.

This does not necessarily mean that every set will leave you screaming at the top of your

lungs, eyes bloodshot, pushing with every bodily fiber until the bar won't budge another

quarter inch.

Yes, you must train with 100% intensity and effort, but as I said before, it should more

accurately be called "100% controlled intensity."

As soon as the bar won't move or your form starts to slip it's time to put the weight

down. You don't need to start performing slow negatives or forced reps, as these

methods are just begging to get you hurt.

Simply take the set to concentric failure or to the point where you can no longer perform

the exercise with proper form and then stop.




5) Only Perform the Assigned Sets!

As long as you train as hard as you possibly can and are able to consistently progress

each week in weight or reps, the amount of sets required to stimulate growth is much

lower than most people think.

Contrary to popular belief, a few sets of a few basic exercises is all that is needed to

produce the best gains possible. Anymore than this will simply eat into your recovery

time and increase your chances of getting hurt.

I don't care what type of training volume you've been using or think you should be

using, you must only perform the amount of work that is laid out for you. Forget about

the "more is better" mentality.

Trust me, the workout programs I've assigned you contain more than enough sets to

fully stimulate your muscles to grow. If you start adding more sets or, even worse, more

training days, your chances of being injured will greatly increase.

Since you'll be training as hard as you possibly can it is very important that you do so

using the minimum amount of volume necessary. Too much volume over the long run

will not only place undo stress on your joints but it will negatively affect your immune

and central nervous system as well.

6) Nutrition & Supplementation!

Although supplements are not a necessity, there are a few, which, if used properly, can

provide some fairly good benefits. I already talked about this earlier in the

supplementation section, but while we're on the subject of injuries I'd like to refresh

your memory.

When glucose and an amino acid join together it forms a substance called glucosamine.

This sugary compound is fairly inexpensive and can provide some great benefits when it

comes to joint health. Glucosamine works by increasing joint lubrication, regenerating




damaged cartilage and promoting increased flexibility. This is a cheap and effective way

to give your body added joint support and to protect yourself against injuries.




Taking Time Off

As you already know, the most important aspect of a solid muscle-building program is

consistency. Training 3 days per week, eating 5-7 meals every day, sleeping 8 hours

each night; these are all guidelines which must be applied week in and week out in order

to achieve continual gains in muscle size and strength. If you regularly skip workouts or

don't eat often enough you can forget about making any sort of appreciable progress.

Consistency is achieved through motivation; through our burning passion and intense

drive to be the best we can possibly be. Being highly motivated and driven to build your

muscles can only be a good thing, right?

Well, in most cases the answer is yes.

However, there do exist certain situations where you must be able to control this

motivation and make certain choices, which, at the time, may seem very difficult.

You see, no training program is perfect.

This is just a simple fact and is something that you must be able to accept. If you begin

your muscle building journey thinking that you'll never hit a bump in the road then

you're in for a huge disappointment. There will be times when things simply won't go

your way and your training and diet will suffer as a result.

This is where being so highly motivated can end up working against you.

Since your mind is so extremely focused on reaching a specific goal you'll tend to block

out anything and everything that has any negative effect whatsoever on your gains. This

could mean training when you're sick, training with an injury or simply not taking the

mandatory 1-week rest after 8 consecutive weeks of training.

Most people who are serious about building muscle would probably be lying if they said

they haven't been guilty of this at one time or another. I know that I have, and believe

me, I've paid the price. I don't want you to follow this same unwise path and so I'd like




to explain a few key situations where you'll simply have to take a break from training

and temporarily put your bodybuilding goals on the back burner.

I'll also lay out some highly effective techniques for minimizing your losses during these

inevitable points in your muscle-building journey.




1) Training with an Injury

This is number one on the list and for very good reason. Continuing to train with an

injury is an absolutely, positively huge no-no!

Although continuing to train will temporarily keep your hard-earned muscle mass and

strength intact, the overall net effect will weigh far more to the negative side.

The simple fact is that anyone who trains with heavy weights and maximal effort will

always have the potential to sustain some form of injury. I've already gone into detail

about some great methods to highly decrease your chances of getting injured, but this

does not guarantee anything. If you follow all of the guidelines laid out you will have a

much smaller chance, but the chance will still exist.

In the event that you do become victim of an injury, whether it be minor or major, you'll

need to take some time off from the gym in order to properly heal.

The two most common injuries sustained by weight lifters are to the shoulders and lower

back. These two areas receive the most stress from your workouts and have the highest

potential for getting hurt. Other possible injuries may be to the knees, elbows, wrists or

hips.

So what should you do if you're in the gym performing a heavy set of bench presses and

you begin experiencing sharp pain in your left shoulder?

A lot of serious lifters, especially those who are extremely driven to build muscle at all

costs, would continue their workout.

This is one of the most unwise and counterproductive choices you could possibly make.

Continuing to train hard and heavy when something is clearly not right could potentially

set you up for months or even years of problems.




If you continue to place stress on an already injured area, the problem will only worsen.

As extremely difficult as it may seem at the time, you must put the weights down and

end your workout.

As I said before, this program is not a "quick-fix" for getting bigger. It is a lifestyle, a full

training philosophy, which can be applied over the long term. If you look at the big

picture then I'm sure you can see how missing 2 weeks of training is a much better

scenario than missing 6 months.

Believe me, I know firsthand.

A few years ago I started getting sharp pain in both shoulders when performing heavy

sets of presses and dips. In fact, the situation got so bad that my left arm would actually

go numb in the middle of my sets! But being the stubborn and incredibly motivated lifter

that I was, I continued to workout anyway. I thought, "aww what the hell, nothing bad

will happen to me!"

What a huge mistake that was!

Eventually I found the common sense to have the problem checked out and find out

what was wrong. Much to my dismay I learned that I had caused extensive damage to

both shoulders and would have to take at least 6 months off of heavy chest and shoulder

training.

For someone who loves training as much as I do, 6 months felt like an eternity. Had I

simply gotten the problem checked out right from the start I probably wouldn't have had

to take this huge training layoff. In fact, my shoulder problems still affect me to this very

day.

So please, don't be an idiot like I was and follow this same path. If you can feel that

something definitely isn't right, seek professional advice immediately. Because I was

smart with my diet and supplementation I was fortunately able to minimize my muscle

losses and stay in decent shape while I was out of the gym.




Here is what you should do if you can feel the negative effects of an injury setting in...

A) Get out of the gym!

As hard as it may be to go through with, it is extremely important that you end your

workout and minimize the injury's negative effects. Trust me, it will serve you much

better in the long run.

B) Seek professional advice!

This must be done as soon as possible!

Don't just sit around and hope that the pain will magically disappear. In some cases it

will, since rest is usually the best medicine. However, getting a proper diagnosis will help

you to understand the seriousness of the problem and will also enable you to perform

certain stretches and exercises to speed up the recovery process.

I would also recommend getting the injury checked out by more than one person so that

you can be 100% sure of what the problem really is.

C) Keep your diet and supplementation on track!

If you aren't going to be in the gym, then keeping your protein and caloric intake high is

absolutely crucial. Remember, if your body is presented with an opportunity to get rid of

excess muscle tissue, it will.

Muscle disuse coupled with insufficient caloric consumption is a recipe for disaster.

Research has shown that as long as your diet stays on track, your body will preserve its

lean mass for up to 3 weeks.

This is extremely important to remember!

Although you won't be able to gain muscle during a training layoff, you won't necessarily

have to lose much either. If you let your diet slip, your gains will disappear faster than

you could imagine.




D) Ease yourself back into the gym.

Once the injury has subsided and it's time to head back to the gym, you must do so with

caution. It would probably be a bad idea to instantly begin training at your maximum

weight and intensity right from the get-go.

Go the cautious route and perform 1 or 2 weeks of "test workouts" where you'll train

with much less weight and intensity just to see where you're at and to ensure that the

injury has fully subsided. You just finished taking time off and it would be a nightmare to

have to go through that entire process again.

Use common sense!

E) Listen to your Body!

Being able to listen to your body and adjust your training accordingly is a very important

skill. If something doesn't feel right during a workout it is up to you to decide if the

workout should continue or end.

As you already know, heavy resistance training is very stressful to the body. Because of

this there might be some days where, for example, your lower back feels a bit tender.

Your back may not feel 100%, but this does not necessarily mean that you are "injured".

The key is to use your own personal judgment based on how you feel to decide how

serious the pain is.

If you feel that you can deliver a safe and effective workout, then usually you'll be

correct. The longer you've been training the easier it will be for you to tell, so if you're

just starting out it may take some time before you develop a solid mind-body connection

when it comes to training with joint soreness.

Another technique you can implement on days where a certain body part doesn't feel

100% is exercise substitution.

For example, if your lower back wasn't feeling up to par on back/biceps day you could

eliminate deadlifts and replace them with an alternate back exercise. You could also get




rid of bent-over barbell rows and perform seated cable rows instead. Only do this in

situations when it is absolutely necessary.




2) Training When You're Sick

This is another big mistake most lifters make and is something that should definitely be

avoided. Lifting weights when your body is clearly under the weather will certainly do

you more harm than good.

You see, most people don't realize just how much heavy resistance training really

stresses the body. Not only does it place heavy demands on the muscles and bones, but

it also delivers a big hit to the central nervous and immune systems as well.

When you're sick, your body is trying to pool together its resources to battle against

whatever "intruders" are causing the problems. Your body will accomplish this in the

most efficient manner when it is given rest and the proper nutrients.

If you start introducing additional stress, especially in the form of heavy weight training,

your body will enter into a higher level of stress as it is forced to battle against the

sickness as well as recover from the intensive workouts. This will ultimately put your

body into a catabolic state and will lengthen the amount of time that you are sick.

We've already discussed why recovery is so important, so I'm sure you're beginning to

get the idea. If you don't feel well on any given day, whether it be from a cold, flu or

something else, do not workout.

Take as much time off as is needed for you to feel fully rested and able to train again.

Only when you feel at or close to 100% should you re-enter the gym and start training

hard again.

Do not allow yourself to become discouraged by this!

It is absolutely inevitable that at some point along the way you'll get sick. This is nothing

more than basic nature and is something that, in most cases, cannot be helped. Treat it

as part of the entire process, recover from it, and move on. The key with this one is to

listen to your body. Only you can judge whether or not you are capable of training. If




you don't feel at a full 100% but feel good enough that you can safely deliver a solid and

effective workout, then go right ahead.

Simply use common sense and make choices that you know will benefit you in the long

run. If you do get to the point where you need some time off from the gym, there are a

few things you can do to minimize your downtime...

A) Rest

When it comes to being sick, rest is always the best healer. Take it easy and limit your

other daily activities as much as possible. Get as much sleep as you possibly can, as this

is the time when your body will do most of its recovering.

B) Increase glutamine intake

As you already know, this supplement has been shown to provide amazing immune

system benefits. Typically you'll be using 5 to 10 grams each day, but when you're sick I

would recommend shooting that up as high as 15 to 20 grams. Believe me, you'll notice

the difference.

C) Keep your diet on track

When sick, your body will use anything and everything needed to fight against its

intruders. This is why it is extremely important to keep your diet as on-track as possible

to ensure that you provide your body with all of the raw materials needed to facilitate

proper recovery.

Keeping protein intake high is very important during this period to prevent muscle

catabolism. Obviously there will be times when your appetite is almost non-existent as a

result of being sick and it will be very difficult to eat solid foods. During these times

you'll have to rely heavily on protein shakes and meal replacements in order to meet

your daily requirements.

So as I said before: if you get sick, try not to worry. It will happen at some point and the




best thing you can do is to take some time off and follow these guidelines to recover as

fast as possible.




3) Taking a Day Off

Being downright lazy is one thing, but being smart and listening to your body is an

entirely different matter. This one might come as a bit of shock because of how heavily

I've stressed the importance of consistency, but hear me out.

I'm not advocating that you should regularly skip training sessions simply because you

don't feel like lifting, but there are some specific times when taking a day off might not

be such a terrible idea.

Again, the key is to listen to your body. If you feel overly fatigued, extremely

unmotivated or just that your body is telling you "don't train today", taking a day off

might not be so bad. It may be a signal from your body that it needs extra recovery time

or that you are in an overtrained state.

Only you can be the judge of this and it is very important that you don't let it happen on

a regular basis. Like I said before, being downright lazy doesn't count, as this is

something that you'll simply have to rise above and conquer.

But if on some rare occasions you feel that your body desperately does not want to be in

the gym, then it probably feels that way for a good reason.

Take the day off, rest, and simply perform the workout the following day.

This will slightly throw things off as it will put 2 workouts back to back for one week, but

if it only happens every once in a while then it shouldn't be too much of a problem. If

you know that your workout will be performed at far less than 100% effort and intensity

then it would probably be a waste of time to train and a missed opportunity to effectively

stimulate muscle growth.




Chapter 8 Review

1) Sleep is an absolutely crucial recovery period and its importance should not be

underestimated. A proper sleep will increase your strength and energy, raise

testosterone levels, lower cortisol levels, increase growth hormone secretion and

decrease insulin resistance. You should aim to get at least 8 hours of sleep every night.

2) To prevent injuries you must always warm up thoroughly, use proper form, train

within your limits, know when to quit, only perform the assigned sets and follow a proper

nutrition and supplement plan.

3) Take time off when you have an injury, feel sick or feel overly tired.

4) If you do feel an injury coming on, you must get out of the gym and seek

professional advice immediately. In order to minimize muscle loss, pay close attention to

your diet and supplementation. When the injury has subsided you must ease yourself

back into the gym and listen to your body.

5) If you get sick, do NOT workout! Make sure to rest until your body is fully healed.

Increasing your glutamine intake may be beneficial.

6) If you feel overly fatigued or unmotivated to train, take a break and perform your

workout the following day. The key is to listen to your body.


The Truth About Building Muscle Chapter 9: Closing Words


Chapter 9: Closing Words

So, how do you feel?

Are you confident that you will now be able to execute the best workouts of your life?

Are you confident that you will know how much protein, carbohydrates and fats to

consume everyday, and what foods you can find them in?

Are you confident that you can keep yourself injury-free, spend your money on the right

supplements, allow your body to heal properly, and perform your workouts with 100%

intensity?

I hope so, because as long as you have read and understood everything in this book,

you should be able to answer yes to all of those questions.

Although you have probably spent quite a bit of time reading though all of the

information outlined in these pages, you should still able to see just how straightforward

building muscle really is. Even though there are some specific guidelines that you will

need to follow, the overall approach is very simple.

Train hard, eat lots, take your vitamins, and sleep. The rest is just details.

The goal of writing this book was to show people that the muscle-building process does

not require you to memorize countless principles, measure out your food quantities with

laser-accurate precision or buy in to the "latest breakthrough" supplement scam.

The muscle-building process merely requires you to understand a few basic principles

and execute them on a consistent basis.

There is nothing more to it than that.




As long as you follow the basic guidelines laid out in this book and consistently

implement them, you will be successful.

Think about that�

You will be successful.

What are you waiting for?

Building muscle takes time, so you'd better get started!

And you know what?

Building muscle is hard! It's damn hard, and it is not going to happen without a fight.

You know, there are so many other books and programs out there on the Internet, and

some of them make me cringe.

Why?

It�s because so many of the other books out there have one thing in common, they all

make building muscle sound easy.

I mean sure, it's obvious why they do it. It's because the easier they make the muscle-

building process sound, the more books they'll sell and the more money they'll make.

That's fine with me; they can make their money by misleading people.

I'm not here to do that. I'm here to give you the truth. The truth is that building muscle

is a battle! The truth is that training with 100% intensity is uncomfortable. The truth is

that eating 5-7 meals a day requires a lot of discipline. If you want to get huge, you're

going to have to work for it.




That is the truth.

And I don't care what anyone else tells you, because if they try to portray bodybuilding

as a walk in the park, they're full of it!

So yes, building muscle is hard! But I'm here to tell you that every ounce of energy you

put into your muscle-building endeavors will pay off in its fullest.

Dramatically increasing your body's muscle size and strength is truly a thing of beauty.

Being able to change your body through your own willpower and determination is one of

the most satisfying and rewarding things you could possibly accomplish. As you press

forward in your quest for bigger, stronger muscles, you will be overcome with a sense of

pride and satisfaction as you watch your body change from week to week.

As each day passes you'll be one step closer to achieving the muscle mass and strength

you desire. When the day arrives that you are finally able to take your shirt off, look in

the mirror and be happy with what you see, every aspect of your life will change for the

better.

Right now I want you to close your eyes and envision the body you hope to achieve.

Picture yourself; massive, ripped, strong and confident.

Looks pretty good doesn't it? Well I'm here to tell you that you can achieve that body,

and it is only a matter of time before you do.

You are now equipped with what I confidently believe to be the best muscle-building

techniques available, and reaching your goals is simply a matter of taking that

knowledge and consistently applying it week after week.

As long as you follow these guidelines closely it is physically impossible for you to not

build muscle.




However, one thing that is absolutely imperative to remember is that building muscle

takes time! Nobody got huge overnight, and neither will you.

This is simply the reality of the entire process and is something you need to understand

before you begin.

Building muscle is all about baby steps. Don't become frustrated if you don't experience

the gains you were hoping for right off the bat. Rome was not built in a day!

Now I'm not a religious man, but I do know that the Buddhist philosophy stresses that

we do not focus on the past or the future, but rather devote our energy to what is

happening in the present moment.

I want you to apply this way of thinking to your muscle-building journey.

Don't worry about how much you'll weigh in 6 months or whether or not your squat will

reach 250 pounds within 8 weeks.

Focus on today.

Focus on improving slightly upon your previous workout, eating 5-7 meals every day and

giving your body adequate rest. Take everything one step at a time, and as long you're

consistent, you'll be successful. Sure, setting goals is great, but do not let them blind

you of what you must accomplish in this very moment to reach them.

Do you think I just woke up one day 80 pounds heavier? Do you think that after 3 weeks

of training my squat increased by 300 pounds?

Of course not.

I got there by applying these principles day after day, week after week, month after

month and year after year. I focused on meeting my nutritional requirements every




single day and adding a few pounds to the bar every week. My gains did not happen

overnight, they were cultivated over time.

It will be the same for you. Take things one day at a time, train hard, eat plenty and

good things will happen.

I don't care if you weigh 175 pounds or 95 pounds, because where you

start is irrelevant. It's where you end up that counts. Don't worry

about where you start, focus on where you'll finish.

We'll all begin at different ends of the spectrum, but in the end we'll land

in the same place. Train and eat for today, and tomorrow do the same thing.

There are no shortcuts to any place worth going, and building muscle is no

different. Work your ass off, follow these principles closely, and I

promise that your life will forever change for the better!

Thanks For Reading!


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The Truth About Building Muscle