Mass in A Flash

Mass in a Flash
Copyright 2011-Alain Gonzalez-All Rights Reserved
http://www.M s!leMonsters.!o"
Mass in a Flash
Mass In A Flash
Copyright #oti!e
Publi sh ed B y: Alain Gonzalez 101$% &ast"ar Co""ons 'lvd (rlando Fl) $2*2+ C opyright 2011 All "aterial in this g ide is) nless otherwise stated) the property o, Alain Gonzalez. Copyright and other intelle!t al property laws prote!t these "aterials. Reprod !tion or retrans"ission o, the "aterials) in whole or in part) in any "anner) witho t the prior written !onsent o, the !opyright holder) is a violation o, !opyright law.
Mass in a Flash
Disclaimer
All the information in Mass in a Flash is for educational and resource purpose only. It is not a substitute for or an addition to any advice given to you by your physician or health care provider. Consult your physician before making any changes to your lifestyle, diet, or e ercise habits. !ou are solely responsible for the "ay information from Mass in a Flash# is perceived or utili$ed and so, you do so at your o"n risk. In no "ay "ill Alain %on$ale$ or any persons associated "ith MuscleMonsters.com or Mass in a Flash be held responsible for any in&uries or problems that may occur due to the use of this e'ook or the advice contained "ithin.
Mass in a Flash
.a/le (, Contents
Chapter 1 0reparing to Grow Chapter 2 &at 1o r 2ay 'ig Chapter 3 4nea5y .ri!5s ,or Contin o s Growth Chapter 4 Growing in 1o r 4leep Chapter 5 Mass 6n a Flash 2or5o t
0age + 0age 3
0age 1*
0age 2+ 0age $0
Mass in a Flash
0repairing to
Grow
Before you skip straight to the workout plan like 80% of you had in mind, let me just say this. Unless you understand the importance of all of this books content, no workout program can work for you. The last thing you want to do is skip by or skim through the most essential and absolutely crucial steps of building muscle for hardgainers. can almost guarantee that if you are unable to gain weight or ha!e already gained weight but cannot seem to put on anymore, your workout routine should be the least of your worries. Until we understand how building muscle really works, what proper nutrition is, how to keep your body in a growing state, and how to produce more muscle building hormones naturally, we will not be able to blow passed our skinny genetics. What is the most important thing you should bring to the gym with you? "ome may say #running shoes$, others may say #bottled
Copyright 2011-Alain Gonzalez-All Rights Reserved http://www.M s!leMonsters.!o"
Mass in a Flash
water$, and say #a notepad and pencil$. Before you can understand why a pad and pencil are so important, you must understand how and when the body creates muscle. That didn%t really make much sense did it& That%s fine, it will in just a few moments. How to Build Muscle 'ou see, when you put strain on your muscles from lifting weights, your body%s natural reaction is to want to create bigger and stronger muscles in order to perform the said acti!ity again. f you walk into the gym on the following scheduled day and perform the same workout using the same amount of strain, your body will find no reason to change because it has already adapted. "o how do we get our body to change again& (ell it%s easy, simply add more strain than your body is used to and send it back into its natural reaction of wanting to grow. 'our main focus e!ery single time you step foot in the gym should be to outperform your last performance. (hether you are adding additional reps without sacrificing sets, adding sets without sacrificing reps, increasing the weight without sacrificing reps or sets, or decreasing rest time in between sets, you are increasing the total !olume. This is when the pad and pencil comes into play. t is crucial that you are tracking all of your workouts so that you are not wasting
Mass in a Flash
your time at the gym. Bring your last workout stats to the gym to gi!e you a goal of what you must perform this session to ensure continuous muscle growth. What exactly am I keeping track of? ). The workout performed *. The amount of weight on the bar+ machine ,. The amount of reps performed per each set -. The amount of sets performed .nce you ha!e finished your gym session and ha!e all of the items listed abo!e, you can tally up the total amount of weight per e/ercise. 0or e/ample, if you performed - sets of s1uats2 "et ) 3 ),4 / )0 5 ),,40 lbs "et * 3 ),4 / 8 5 ),080 lbs "et , 3 ),4 / 8 5 ),080 lbs "et - 3 ),4 / 6 5 8)0 lbs Total 7ounds 5 -,*0 Total lbs 'our goal for your ne/t s1uat session is to increase the amount of total pounds lifted. recommend attempting to outperform each set to ensure the total !olume is
Mass in a Flash
increased. Let s get started 8ow that we ha!e gone o!er one of the most !ital steps toward building muscle for skinny guys, we can start to sink our teeth into the meat and potatoes of this program. f you are tired of being skinny and are really serious about packing on some serious muscle, then it is e/tremely important that you follow this guide step by step for optimum results. can tell you from personal e/perience that changing your body is more than just that, it can potentially change your whole life as it did mine. (ith reaching fitness goals comes absolute confidence to accomplishing other things you may ha!e ne!er thought possible. The attention you will get from your peers and others will be indescribable. The energy you will feel from li!ing a healthy lifestyle will completely gi!e you a new !iew of what life is all about. Being able to keep up with your kids alone is one of the greatest rewards you can gi!e yourself. Think about getting compliments from your girlfriend or wife that you ha!e ne!er heard before. 9re these the types of things you would like to achie!e& (ell then let me help you change your life for the better just like did mine.
Mass in a Flash
!at "our Way
Big
(hen it comes to packing on serious amounts of muscle mass, dieting and nutrition may !ery well be the most important factor. 8o matter how much you train, no matter how many hours you spend in the gym, no matter how many supplements you consume, if you are not fueling your body with the right nutrients, creating new muscle will become impossible. Think of it as building a house, you can stack bricks for hours but until you ha!e added cement, the bricks will slowly fall apart. 'ou see, while most weight lifters can focus solely on counting calories, for us hardgainers it gets a little more complicated than that. 8ow used the word complicated but please don%t be alarmed, used this word only in comparison to something as simple as counting calories. 0or us, counting calories is only one of the few focal points when it comes to eating our way big. .ther factors include knowing how many calories from each type of nutrient :carbohydrates, proteins, and fats;, how many meals they should be broken down into, and when the most important meals of the day
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take place. How Many #alories $hould I #onsume %aily? am about to gi!e you a !ery simple formula on how to calculate the amount of calories you should be consuming in order to pack on muscle without putting on fat. n the e1uation, #(eight <oal in lbs$ should be done in increments of 43)0 pounds in order to a!oid putting on fat. .nce you ha!e reached =43)00% of your goal, you can recalculate with your new goal in order to ensure that you are growing continuously. 9lso, this formula is based on - hours of strenuous lifting per week. f you choose to add cardio or any other high intensity physical acti!ity, can show you how to adjust the formula to fit your acti!ity le!el. (eight <oal in >bs :/; )- 5 ?aily @alories to Aaintain (eight :B; 400 5 ?aily @alories for Auscle <rowth 0or e/ample2 )-4lbs :/; )- 5 *,0,0 :B; 400 5 *,4,0 @alories per ?ay 0or those training more than - hours per week2 (eight <oal in >bs / :Cours of strenuous acti!ity per week :B; )0; 5 ?aily @alories to maintain current weight :B; 400 5
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?aily @alories for Auscle <rowth 0or D/ample2 :"omeone who trains 6 hours per week; 6 :B; )0 5 )6 )-4 :/; )6 5 *,,*0 :B; 400 5 *,8*0 @alories per ?ay Where $hould &hese #alories #ome 'rom? .nce you ha!e calculated the amount of calories you will be consuming on a daily basis, you can break those calories down into specified nutrient types. ?oing so will ensure that you are taking in the proper amount of carbohydrates, proteins, and fats to encourage lean muscle gains. f we simply counted calories without an idea of what types of calories we should consume, we run a high risk of packing on pounds of unwanted fat while not taking in enough protein to create new muscle. @alories per ?ay :/; .-4 5 @alories @onsumed from @arbs @alories per ?ay :/; .- 5 @alories @onsumed from 7rotein @alories per ?ay :/; .)4 5 @alories @onsumed from 0ats #on(erting #alories into Grams Enowing how many calories of each type you should consume is important, but you may find it a little hard to
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calculate by simply looking at the nutrition label on your food. (ith that being said, here is the simple formula that e/plains how calories con!ert into grams. Enowing how many grams of each type of calorie you should take in will make calculating AU@C easier. #arbohydrates) - grams per calorie *rotein) - grams per calorie 'at) 8 grams per calorie @alories from carbs :+; - 5 amount of carbs you will consume in grams @alories from protein :+; - 5 amount of protein you will consume in grams @alories from fats :+; 8 5 amount of fats you will consume in grams Muscle Building %iet 8ow that we are aware of how much we should be consuming on a daily basis, we can mo!e onto another !ery important step when it comes to eating your way into the body of your dreams. (ith that being said, eating 6 well balanced meals per day is ideal when building muscle mass. "preading your daily caloric intake into 6 different meals will gi!e you a good balance of the necessary
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nutrients along with the right distribution of energy throughout the day. "ome other benefits to consuming 6 healthy meals a day include2 F 9n increased metabolism F Gegulating insulin le!els to pro!ide a steady flow of amino acids into the muscle cells FGetaining balanced blood sugar le!els Muscle Building 'oods The biggest mistake hardgainers make when trying to pack on muscle is not paying attention to where they are getting their calories from. (e are so desperate to put on weight that we begin to stuff our face with calories in hopes that we can mo!e the scale. Unfortunately for us, the saying #you are what you eat$ has truth to it. To put it simply, if you eat like garbage, you will look like garbage. The carbohydrates we consume should come from grains and whole wheat. These are considered comple/ carbohydrates, these carbs contain fiber and a !ariety of nutrients that refined flour has lost. @omple/ carbohydrates can be found in wheat bread, brown rice, sweet potatoes, !egetables, pasta, and whole grain cereals. (e should focus on gathering all of our proteins from high
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1uality sources. The higher 1uality proteins help preser!e lean muscle tissue, pro!ide the essential amino acids, and decrease cholesterol le!els. Cigh 1uality protein is typically found in animal food sources, such as chicken, fish, eggs, and dairy products. The fats we take in should always come from natural sources. These fats pro!ide antio/idants, help the body absorb !ital nutrients, and contain nutrients :omega ,; that are necessary for proper brain function. The healthy natural fats can be found in mi/ed nuts, fish, fla/seed oil, seeds, a!ocados, black oli!es and green oli!es. *ost workout +utrition The meal we ha!e immediately following our workout can either make us or break us. 'ou see, after an intense training session in the gym, both our usable and stored energy is e/hausted. .nce this happens, our body produces a hormone with catabolic effects called cortisol. The cortisol causes our body to eat away at our muscle tissue and protein in order to create more energy. 9t this point it is crucial that we spike our insulin le!els immediately in order to a!oid protein and muscle tissue going to waste. The solution to this is odd but simple. (e must not only consume protein no longer than )43,0 minutes following our workout, but we should also include
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simple carbohydrates in our post workout meal+shake in order to create more energy fast and stop these catabolic effects dead in their tracks. "our post workout shake,meal should consist of) 'our body weight :/; .*4 5 <rams of 7rotein 'our body weight :/; ., 5 <rams of "imple @arbohydrates recommend whey protein for your post workout meal+shake. (hey protein will be digested by your body much faster than other types of protein. t also brakes down into amino acids and is absorbed much 1uicker. This is why whey protein is ideal for your post workout nutrition. 0or simple carbohydrates recommend de/trose. This is the fastest acting sugar a!ailable and is ideal when spiking your insulin le!els following an intense workout. 9dding honey to a whey protein shake would work great. Bananas are also a great source of post workout carbohydrates. f you are a hardgainer who is trying to add muscle to their skinny frame, it is !ery important that you follow the proper muscle building diet and nutrition plan in order to make sure that you are not packing on pounds of fat. 'ou see, ha!e already gi!en you the formula that will help you determine how much you should eat in order to gain mass,
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but unless you are eating the right amounts of the right foods, chances are that you will pack on fat and achie!e an unwanted bloated look. Muscle Building %iet &ricks for #ontinuous Growth 9nother !ery important factor when eating to build siHe is knowing when to eat and what to eat at the right time. will not argue that breakfast is the most important meal of the day, but will say that the meals consumed following your training are most crucial when packing on pounds of muscle. There are three phases following your gym routine that could make or break your gains and must be taken full ad!antage of for ma/imum results. *hase - 3 )4 minutes following your intense workout session. This is easily the most important of the three because this determines how effecti!e the ne/t two phases are. t is important to follow the post workout nutrition listed abo!e. *hase . 3 )3, hours following phase ). This is the phase where your body needs high 1uality protein, comple/ carbohydrates, and little to no fat
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whatsoe!er. This is the growth stage that will allow your body to take ad!antage of the anabolic phase :phase ); and continue to rebuild the muscle that was broken down at the gym pre!iously. ?uring this , hour phase you should be able to consume * full meals consisting only of high grade protein and high 1uality carbohydrates from wheat, whole grains, or !egetables. *hase / 3 known as the reco!ery stage takes place for * hours following phase *. ?uring this two hour reco!ery stage, your meals should be duplicates of what you consumed during phase *. .nly this time we will include fats from natural sources. This will slow down the digesti!e process and allow your body to work on reco!ering and rebuilding muscle for a longer period of time. !at big0 be big 0ollowing a proper muscle building diet like the one ha!e pro!ided will allow you to notice gains on a weekly basis if accompanied by an effecti!e gym routine. "o long as you consume a clean healthy diet, you will allow your body to build mass while keeping fat le!els low year round.
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$neaky &ricks to #ontinuous Growth

This is the section of this course that will gi!e you the information you need in order to bust through those skinny genetics and allow you to build muscle faster than you e!er thought possible for your body type. Belie!e it or not, there are certain things you can practice that will allow you to keep your body in a growing state, turn your body into a fat burning machine, and increase the most important muscle building hormone your body can produce naturally. 0ollowing the Ieat your way bigI diet along with a consistent workout routine and these few steps, will allow you to yield steroid like results without the pills, injections, or nasty side effects. 1nabolism 0irst things first, anabolism is the state in which your body is growing. f you can manage to keep your body in an anabolic state as much as possible without steering into
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catabolism, you will almost double the rate in which you are creating new muscle. .ne of the main reasons ectomorphs ha!e a problem building muscle is because their metabolism is so fast naturallyJ they are more susceptible to being thrown into catabolism. @atabolism is the e/act opposite of anabolism, this is the state in which your body is breaking down and wasting muscle or necessary calories. The main periods of the day where your body will be thrown into a catabolic state are o!er night in your sleep, and during or immediately following your workout. >et me share these !ery simple but effecti!e tips that will allow you to a!oid any catabolic reactions as well as keep you in a growing state practically *-+=. 1(oiding #atabolism in "our $leep The a!erage person sleeps for about =3)0 hours per night. This means that we are fasting for =3)0 hours e!ery night. (hile we sleep, our body burns calories in order for us to breathe, keep our blood circulating, adjusting our hormone le!els, and repair growing cells. Cere is the problem, once your calories from usable and stored energy are gone, your body will start to break down your protein and muscle in order to create more energy. "imply put, without
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consuming the right nutrients right before bed, your body is sure to go into a catabolic state. What $hould I #onsume Before Bed? ). *43,0 grams of whey protein with milk :casein;. *. "mall amount of comple/ carbs. ,. 9 tablespoon of peanut butter or fla/seed oil. The casein in the milk will help slow down the release of the nutrients :including the whey;. The comple/ carbs will adjust the blood sugar. would recommend a small bowl of oatmeal or slice of wheat+whole grain bread. >ast, the natural fats will slow down the digesti!e process and keep the nutrients in your system longer. 1(oiding #atabolism %uring "our Workout 0ailing to fuel your body properly before an intense workout can result in being sent into a catabolic state during your training and becoming e/hausted and unable to perform at your peak. 8ot only will you be unable to perform at )00% but your body will be breaking down the muscle literally as you lift and make your workout practically meaningless. What $hould I #onsume *re Workout?
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). ,03-0 grams of whey protein with milk :casein;. *. @omple/+"low releasing carbohydrates. n this case, the protein and casein work the same way as in your bed time meal. The casein slows down the release of the protein and distributes it e!enly throughout your workout for an e!en flow of energy. "ame with the comple/ carbohydrates, they are slow releasing also allowing your body an e!en flow of energy throughout the workout while a!oiding any catabolic effects. 1(oiding #atabolism *ost Workout ha!e already gone o!er this in the IDat 'our (ay BigI section. t is crucial that you follow the post workout nutrition section in order to take full ad!antage of this important muscle building state called anabolism. 7roper post workout nutrition is by far the most important part of staying anabolic and allowing your body to pack on muscle faster than e!er. Being that ha!e already gone through this area in the IDat 'our (ay BigI chapter, will simply lea!e you with the formula for your post workout meal. What $hould I #onsume *ost Workout? ). 'our body weight :/; *.4 5 7rotein in <rams *. 'our body weight :/; ,.0 5 0ast 9cting @arbohydrates in <rams
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&he Mother of 1ll Muscle Building Hormones Testosterone is )00% by far the most important hormone your body can naturally produce to yield steroid like results without the negati!e side effects. Think about it, steroids simply increase your testosterone le!els significantly. Those hormone igniters people spend 403)00 dollars on at the local Inutrition shopsI, they claim to increase testosterone le!els as well. "o why spend hundreds of dollars on a pill or injection that can cause unwanted imbalances and+or horrendous side effects when you can increase your testosterone le!els naturally :for free; while a!oiding any unwanted reactions from your body. This hormone that we naturally produce is classified as an anabolic steroid because it will bulk up body tissues and encourage the retention of protein by the body. f your goal consist of packing on massi!e amounts of lean muscle, increasing your testosterone le!els naturally is e/tremely crucial. 8ot only will increasing your testosterone le!els allow you to put on incredible amounts of muscle, but it will also2 FTurn your body into a fat burning furnace F>ower the risk of high blood pressure or heart attack F ncrease libido Increase &estosterone Le(els +aturally
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@ompound D/ercises2 @ompound e/ercises are hea!y workouts that target more than one muscle group at a time. These intense lifts will promote the release of testosterone fast and effecti!ely. Train >egs2 The legs are not only one of the largest muscles in the body, but training them is associated with TCD largest muscle in the body :gluteus ma/imus;. Training your legs e1ually to your upper body is e/tremely important when building muscle. Cea!y lifts like s1uats, dead lifts, and leg press allow your body to produce massi!e amounts of testosterone as well. 0oods that ncrease testosterone2 Belie!e it or not, there are actually a substantial amount of different foods that will increase testosterone le!els in your body naturally. These foods include a(ocado0 oysters0 yogurt0 cottage cheese0 and high 2uality protein meats3 &estosterone can also be increased naturally by) F(orking out e!ery other day F@onsume a high protein diet F"leeping 8 hours per night Eeeping your body in an anabolic state while promoting an increase in testosterone will allow you to put on siHe faster than e!er. 'ou will realiHe the e/tent of the progress when
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your close friends are 1uestioning whether youKre reaching your goals naturally or not. Aake sure to follow e!ery step and take ad!antage of any opportunity your body has to become anabolic and produce more muscle building hormones.
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Growing in your $leep

The most common reason a lot of weight lifters fail to pack on pounds of muscle is because they fail to understand the importance of resting. (hen it comes to building muscle, sometimes less can be more. (hether beginners or e/perts, a huge and !ery common mistake is ha!ing the idea that the more you train, the bigger you get. These guys train 4 days a week and don%t see the results they e/pected. The automatic assumption is # %m not working out enough$ so they start showing up to the gym twice a day or 43= days a week. They e!entually burn themsel!es out and start blaming their genetics for not being able to put on muscle no matter what they do. Ca!e you e!er seen someone in great shape and thought to yourself, #whoa that guy must workout a lot4& That just goes to show the logic most people ha!e toward building muscle. 0act is, ha!ing a great muscular physi1ue takes great dieting, proper training, and enough rest to allow muscle growth. (ith that being said, ne/t time you see
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someone in phenomenal shape, think to yourself 5whoa that guy must eat great0 train right0 and sleeps like a bear4. realiHe that telling someone who is a beginner and is hungry to start training hard that ,3- days per week in the gym is all you need won%t be easy. .f course this person is going to assume that am being conser!ati!e and that don%t realiHe how prepared he is to bust his butt in the gym 6 days a week. "o then what& Ce figures he will take my training routine and just double his gym schedule for better and faster results. n reality, that%s just not how bodybuilding works. (hile we are in the gym lifting hea!y weights we are not building muscle, instead we are breaking the muscle down. Auscle is created while we rest and mostly in our deep sleep. 6(ertraining can cause7 F0atigue F?epression F ncreased @ortisol F?ecreased blood glutamine
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F?ecreased Testosterone .!ertraining happens when your muscle tissue incurs more damage than it can repair. (hen you lift weights, the goal is to damage the muscle a bit in hopes that it will be repaired and made larger and stronger while you rest. f you do not allow your body the necessary rest in order to rebuild the damaged muscle, it will result in o!ertraining. How Much 8est %oes "our Body +eed? The amount of rest a person needs in order to rebuild muscle is determined by the indi!idual%s diet, genetics, and stress le!els. 0or the sake of keeping things simple, someone following this program :including diet; will need at least *- hours of rest time between gym sessions for best results. How to a(oid o(ertraining) FEeep your workout under 40 minutes long FTake a one week break e!ery 83)* weeks F(orkout no more than 4 days a week n order to reach your muscle building potential, it is crucial
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that you respect the !alue of getting the proper amount of rest. f you are someone who is on a good workout program and following a healthy diet but are failing to see results, recommend taking )3* more days off per week to take ad!antage of the muscle rebuilding phase that occurs during rest and sleep. When %oes the Most Growth 6ccur? The most important part of resting to build muscle is 1uality sleep. Aost people re1uire 8B hours of LU9> T' sleep per night. (hen it comes to sleep, 1uality is more important that 1uantity. There are people considered #good sleepers$ who can get by with less hours simply because their sleep is of a higher 1uality. How #an I &ell If I am not Getting 9uality $leep? F'ou are ha!ing trouble waking up F'ou are hitting the snooHe button F'ou feel groggy with little to no energy How #an I Increase My $leep 9uality? F?ecrease water intake a couple hours before bed
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F9!oid working out too late at night FEeep a healthy diet :8o hea!y meals before bed; F?ecrease stress le!els $leep and Grow "leep is by far the most important part of resting when building muscle. 'ou will realiHe that increasing your sleep 1uality will make you more alert, gi!e your more energy throughout the day, allow you to concentrate, and make you stronger. f you ha!en%t already noticed, all the benefits of 1uality sleep will make for a better and more intense workout while allowing your body to repair and rebuild the damaged muscle for faster reco!ery.
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Mass in a 'lash Workout

8ow that you ha!e all the necessary information needed to understand how to build muscle at a faster rate than you thought possible, it%s time that share with you a !ery solid workout regimen to compliment e!erything else. This workout is made up of nothing but big testosterone enhancing compound lifts that will target e!ery single major muscle group in your body for incredible strength and mass gains. This workout along with all the tips and tricks ha!e shared with you throughout this report allowed me and numerous students to gain *0 pounds of solid muscle in a short 6 weeks. feel confident that gi!en the information am sharing with you in this book, you can accomplish those same results and benefit from all the perks of being in great physical shape. Before just throw the workout routine at you, there are a few !ery important things you should know in order to recei!e the best results from this routine.
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How Many 8epetitions per $et? The amount of repetitions you perform per set may !ery well be the most important part of the routine itself. The reason rep range is so important is because this is what determines whether youKre focusing on strength, muscle density, or muscle mass. 8ow, the title of this report is IAass in a 0lashI because the main focus here is to pack on as much muscle as possible in the shortest amount of time. (ith that being said, am going to share with you the rep range necessary to put on as much mass as possible. Cowe!er, will also re!eal rep ranges for those who may ha!e a slightly different goal set. n order for your muscles to grow in siHe, we must acti!ate a type of muscle hypertrophy called sarcoplasmic hypertrophy. ?uring sarcoplasmic hypertrophy, the !olume of sarcoplasmic fluid in the muscle cell increases. This type of hypertrophy is typically triggered by performing )*3)4 repetitions. $trength) )3, reps $trength and %ensity) -36 reps
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$trength0 density0 some si:e) =3)0 reps $i:e) )*3)4 reps :9ccording to the list abo!e, follow the proper rep range for your personal fitness goals.; Mass in a 'lash Workout Guideline) Gemember, this is a )* week program that will help you pack on a serious amount of mass if followed properly. 9fter )* weeks recommend taking ) week off and continuing with my IBony to BrawnyI routine to make sure your body does not adapt and continues to grow at an e/treme rate. 'our main goal when walking into the gym e!ery session should be to outperform your last performance. This is called progressi!e o!erload and it will ensure that you are adding enough strain to force your muscles into growth. .ne way you can ensure progressi!e o!erload is to use the same amount of weight as your pre!ious workout only adding an additional )3* reps. 9nother tactic to make sure you are increasing intensity is to add *.434 pounds to the gi!en lift and performing the "9AD or A.GD reps per set.
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There will be two sets of similar workout routines. Ay recommendation to you is, alternate e!enly between the two. 'ou AU"T take one *- hour rest in between e!ery workout session. To put it simply, you should be working out once e!ery other day. 0eel free to take one e/tra day off e!ery other week for best results. How Many $ets *er Workout? Week -;<) , sets per workout Week =;>) - sets per workout Week ?;-.) 4 sets per workout How Much 8est between $ets? Week -;<) ) Ainute rest in between sets Week =;@) -4 "econds rest in between sets Week A;>) ,0 "econds in between sets Week ?;-.) )4 "econds in between sets Mass in a 'lash Workout BBarbell "1uats Bench 7ress :0lat, nclined, or ?eclined;
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?ips+ (ide <rip 7ull ups :"uperset; Bent o!er Gows Ailitary 7ress Mass in a 'lash Workout B. ?ead lifts >at 7ull downs @lose <rip @hin ups + 7ush Ups :"uperset; Bench 7ress :0lat, nclined, or ?eclined; Cang @lean and 7ress .nce you ha!e completed your )* week program, take an entire week off for rest. 9fter this program you may notice a decrease in results due to your body adapting, in this case recommend mo!ing on to the more ad!anced IBony to BrawnyI routine that allowed me to continue to pack on solid muscle after already reaching what thought would be my peek.
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1bout the 1uthor
Alain Gonzalez is a personal trainer) "i8ed "artial arts !o"petitor) ,ree lan!e writer and ,itness !ons ltant who has dedi!ated his li,e to helping others "eet their ,itness goals. 9is trans,or"ation has /een ,eat red in arti!les on we/sites all over the internet and has given hope to !o ntless hardgainers all over the world. Ce is the founder of www.MuscleMonsters.com, a fitness site dedicated to helping skinny guys and gals build muscle and stay lean, and is the author of IBony to BrawnyI M The skinny guyKs secret to e/plosi!e muscle gains re!ealed.

Mass in A Flash

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Mass in A Flash

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Mass in a Flash

Copyright 2011-Alain Gonzalez-All Rights Reserved

Copyright 2011-Alain Gonzalez-All Rights Reserved

Copyright 2011-Alain Gonzalez-All Rights Reserved

Copyright 2011-Alain Gonzalez-All Rights Reserved

Copyright 2011-Alain Gonzalez-All Rights Reserved

!at "our Way

Copyright 2011-Alain Gonzalez-All Rights Reserved

$neaky &ricks to #ontinuous Growth

Copyright 2011-Alain Gonzalez-All Rights Reserved

Growing in your $leep

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Mass in a 'lash Workout

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Copyright 2011-Alain Gonzalez-All Rights Reserved

Copyright 2011-Alain Gonzalez-All Rights Reserved

1bout the 1uthor

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