Bony To Brawny

Bony To Brawny 1
Copyright 2011-Alain Gonzalez-All Rights Reserved http://www.BonyToBrawny.o!

Bony To Brawny 2
Bony
To
Brawny
Copyright "otie
Published By:
Alain Gonzalez
101#$ %ast!ar Co!!ons Blvd
&rlando 'l( #2)2*
Copyright 2011 All !aterial in this g+ide is( +nless
otherwise stated( the property o, Alain Gonzalez. Copyright and
other intellet+al property laws protet 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.
Bony To Brawny #
Disclaimer
All the information presented in " Bony to Brawny" is for
educational and resource purposes 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 exercise habits. ou are solely responsible for
the way information in " Bony to Brawny" is perceived and
utili!ed and so, you do so at your own risk.
In no way will Alain "on!ale! or any persons associated with "
Bony to Brawny" be held responsible for any in#uries or
problems that may occur due to the use of this book or the
advice contained within.
Bony To Brawny -
Table of Contents
Introduction Page 5
Chapter 1
5 Fail Proof Steps to Guarantee Success Page 7
Chapter 2
Top uscle !uilding "ths #e$ealed Page 12
Chapter %
The assi$e Gro&th Factors Page 17
Chapter '
(arming )p * Stretching Page 2+
Chapter 5
Crushing ,our -S.inn" Genetics/ Page %1
Chapter +
#ecruiting (or.ers to !uild the Cit" Page %0
Chapter 7
1nabolic Triggers Chec.list Page '2
Chapter 2
!on" to !ra&n" (or.out #outine Page '5
Bony To Brawny *
Intro
.+st i!agine that in /+st three short !onths( yo+r ar!s and hest will
0e 0+sting o+t o, yo+r shirts. 1o+ will t+rn heads in every roo! yo+
wal2 into and 0e loo2ed at as a !an. 1o+r ,riends and ,a!ily are not
going to 0elieve what they3re seeing as yo+ ontin+e to grow al!ost
right 0e,ore their eyes. 4t3ll 0e a pleas+re ,or yo+ to go shirtless at
anyti!e and have hot wo!en +na0le to help the!selves ,ro!
drooling over yo+r /a2ed physi5+e.
This is not another 64 hope this wor2s7 atte!pt at trans,or!ing yo+r
0ody. This is the real deal. The !ethods in this g+ide are g+aranteed
to give yo+ e8traordinary res+lts.
1o+ will no longer 0e !ista2en ,or so!eone3s little 0rother. 1o+ will
no longer have to shop in the 0oys setion ,or lothes that ,it. 1o+
will no longer have to live with the inse+rities o, not 0eing
respeted 0ea+se o, yo+r 0ony ,ra!e. A"9 yo+ will no longer have
to worry a0o+t whether or not yo+r training is yielding res+lts as yo+
will see notiea0le hanges wee2 a,ter wee2.
1o+ want to gain a little 0it o, weight and p+t on so!e !+sle to
loo2 li2e a !an instead o, a 0oy:
Bony To Brawny ;
That3s ,ine( this progra! an do that.
B+t i, yo+ ,ollow everything 4 teah in this g+ide( yo+ will go ,ro!
srawny wea2ling to /a2ed and shredded in a !atter o, wee2s<
"ot to !ention( yo+3re going to do it all witho+t ta2ing any
s+pple!ents or spending !ore than #-- ho+rs in the gy! per wee2.
This progra! is going to show yo+ the !ost e,,etive !ethods to
0+ilding large a!o+nts o, !+sle !ass ,ast ,or yo+r s2inny 0ody
type. 4 a! going to go straight into the 6!eat and potatoes7 witho+t
0oring yo+ to death with ,any ter!inology or +seless anato!y tal2.
4 pro!ise that this g+ide will s2ip all the +seless in,or!ation and
will 0e o!pletely ,l+,, ,ree to ens+re yo+ are not overwhel!ed or
on,+sed.
1ll I need from "ou is one thing.
4 need a o!!it!ent( one that agrees to give this progra! 110= so
that yo+ too an trans,or! yo+r physi5+e spend yo+r li,e in the 0ody
o, yo+r drea!s.
Bony To Brawny $
5 Fail Proof Steps
to
Guarantee Success
13 Find ,our oti$ation
4 need yo+ to dig deep down inside and ,ind yo+r one tr+e
!otivation. 4 need yo+ to ,ind that one person/thing/o+to!e that
will light a ,ire +nder yo+r ass when yo+3re sitting at ho!e de0ating
on whether or not s2ipping a !eal or a training day will 0e a 0ig
deal. >i2e anything else in li,e( yo+ will only get o+t what yo+ p+t
in.
?ith that 0eing said( 4 need yo+ to answer a ,ew very i!portant
5+estions.
?hat is yo+r !otivation:...
?ho or what are yo+ doing this ,or:...
?hat is the +lti!ate prize yo+ will get ,ro! s+eeding with this
progra!:...
?itho+t !otivation( this /o+rney an 0eo!e a lot longer and !+h
!ore stren+o+s than it needs to 0e. 4t is very i!portant that yo+ 2eep
Bony To Brawny )
yo+r eye on the prize i, yo+ want to ahieve yo+r goals.
23 Forget 4$er"thing ,ou Thin. ,ou 5no&
(1#6I6G7 This progra! is going to go against everything yo+
have ever heard a0o+t 0+ilding !+sle.
?hy:
Bea+se yo+ have a very spei,i 0ody type that has a very spei,i
need. The 0iggest !ista2e yo+ an ever !a2e when trying to ,ollow
a progra! is( ,ollowing a progra! that is "&T +sto!ized to yo+r
so!atotype. This is why yo+ !+st ,orget all that silly advie that
was reated 0y and ,or 0ody0+ilders. 4, yo+ ,ail to eli!inate all the
nonsense yo+3ve read a0o+t 0+ilding !+sle( yo+3re going to waste
yo+r ti!e trying to twea2 the progra! to ,it yo+r 62nowledge7. "ow
altho+gh yo+ !ay see res+lts with yo+r own version o, this progra!(
!y !ethods are proven to wor2 wonders ,or g+ys with yo+r 0ody
type and 4 a! 100= s+re that !y way wor2s ,or 0est res+lts.
%3 Get a 8og !oo.
The 2ey to ontin+o+s growth is onstant progression. %very day
that we wal2 into the gy!( we sho+ld have one si!ple goal in !ind.
That goal is to o+tper,or! yo+r last per,or!ane. 4, yo+ are training
day in and day o+t witho+t any l+e o, yo+r total wor2load or
intensity( yo+r hanes o, p+tting eno+gh strain on the given !+sle
Bony To Brawny @
to inrease ana0oli hor!one prod+tion is li2e hitting the lottery.
"ot to !ention yo+r 0ody will adapt to the strain and ,ind no need to
get 0igger or stronger to handle the wor2load. This will +ndo+0tedly
res+lt in yo+ 0eo!ing a viti! o, the treahero+s platea+.
Plateau7 A point during your exercise program where your body
fails to respond.
This an easily 0e avoided 0y 0ringing a log 0oo2 with yo+ to the
gy!. This will allow yo+ to have a set goal o, how hard yo+ !+st
train in order to 2eep yo+r 0ody growing. 4, yo+ an ontin+e to
inrease yo+r wor2load( yo+r 0ody will not adapt and 0e ,ored to
grow ontin+o+sly as it atte!pts to handle the intensity/load.
4 have provided yo+ so!e printable &or.out sheets that will allow
yo+ to tra2 yo+r wor2o+ts to si!pli,y the proess.
4n this log 0oo2 yo+ will also 2eep tra2 o, yo+r physial progress
on a wee2ly 0asis. This will allow yo+ to see a+rate progress
reg+larly. This is very i!portant ,or the si!ple ,at that progress
yields !otivation and !otivation yields res+lts.
'3 5no& (here ,ou9re Starting
The "e8t step o, yo+r /o+rney starts on the sale.
Bony To Brawny 10
Aow an we 2now how ,ar we3ve o!e i, we don3t 2now where we
started:
13 Btep on the Bale and ta2e yo+r weight
23 Cal+late yo+r 0ody ,at perentage
%3 Ta2e yo+r !eas+re!ents
'3 Bnap a 60e,ore7 pit+re
53 Gra0 a pit+re o, yo+r ideal 0ody Cone that inspires yo+D and post
it on yo+r ,ridge
53 Set an :utcome Goal
The ne8t step is to o!e +p with an o+to!e goal ,or this 12 wee2
progra!. Give it a good a!o+nt o, detail and 0e spei,i as to what
1&E want to get o+t o, this.
'or e8a!ple: A,ter 12 wee2s o, this progra! 4 willF
Gain 20 l0s o, lean !ass( add 2 inhes to !y ar!s( and
derease !y waist 0y 1 inh.
Add 10 l0s o, lean !+sle to !y ,ra!e and derease !y
0ody ,at perentage 0y #=
Ga2 on #0 l0s onto !y +rrent ,ra!e and have a visi0le
si8 pa2.
Bony To Brawny 11
1es( these goals !ay hange as yo+ progress. Aowever( yo+ always
want to have an o+to!e goal( yo+ an3t get so!ewhere witho+t
2nowing where yo+3re going.
&ne yo+ have reated yo+r o+to!e goal( yo+ will hoose one day
o+t o, the wee2. %very wee2 on that day( yo+ will ta2e yo+r weight(
al+late yo+r 0ody ,at perentage( ta2e yo+r !eas+re!ents( and
snap a progress pit+re.
"ow that yo+ 2now where yo+ want to go( 4 a! going to show yo+
how to get there.
Bony To Brawny 12
Top
uscle !uilding "ths
#e$ealed
"th ;1 < 8ifting 8ight (eight for =igh #epetitions (ill
Increase uscle Definition
There are so !any o!!on s+ggestions 0etween 6,itness
pro,essionals7 that it is hard to reo!!end di,,erently. 'or years
now we have 0een ta+ght that i, yo+ lower yo+r weight and inrease
yo+r repetitions( yo+ will inrease yo+r !+sle de,inition. 4t goes
hand in hand with the s+ggestion that the higher the weight and
lower the repetitions( the larger the !+sle will grow.
(ell> I beg to differ3
1 muscle &ill onl" get larger in si?e> not more defined3
B+t ,or the sa2e o, 2eeping things si!ple and straight to the point(
let3s say 4 have a set o, twin !ales with the sa!e e8at
!eas+re!ents as ,ar as at+al !+sle. Heaning( +nderneath all the
,ats and tiss+es( 0oth o, these !en have the sa!e size trieps( 0ieps(
hest( et. &ne !an happens to have 1# perent 0ody ,at and the
other /+st ; perent. 4s it sa,e to say that the !ale with less 0ody ,at
Bony To Brawny 1#
loo2s a lot !ore de,ined altho+gh they have the sa!e !eas+re!ents
as ,ar as !+sle:
" point is
1o+r !+sles will only grow in size. 1o+ annot add de,inition to a
spei,i !+sle 0y lowering the weight and per,or!ing e8erises
with !ore repetitions. The goal to 0eing !ore de,ined is to inrease
!+sle size and derease 0ody ,at.
Thin2 o, the rest o, yo+r 0ody as yo+ do yo+r a0s. 1o+ an inrease
the !+sle size 0y doing r+nhes 0+t they will never 0e visi0le +ntil
yo+ derease the a!o+nt o, ,at overing yo+r si8 pa2.
"th ;2@ ,ou Get the ost #esults as a !eginner
Geople have this h+ge 0elie, that the largest and !ost rapid gains
o!e to those who have /+st started weight li,ting. The idea 0ehind
this 0elie, is si!ple( yo+r !+sles are not +sed to the strain there,ore
they are sho2ed into rapid !+sle growth. ?R&"G<
H+sle growth does not o!e ,ro! 6sho2ing7 the !+sle. The way
it wor2s is 5+ite 0asi Cwhich could be the reason it is often
overlookedD( yo+r !+sle is ,aed with stress so it adapts to that
stress 0y !a2ing the !+sle larger and stronger in order to per,or!
Bony To Brawny 1-
the given ativity. 4n si!ple ter!s( yo+r !+sles will ontin+e to
grow as long as yo+ are adding a little !ore stress every session.
So &hat are the real reasons people ha$e incredible gains as
beginnersA
?ell( have yo+ ever notied that as a 0eginner yo+ are inreasing the
weight !+h !ore ,re5+ently than so!eone who has 0een wor2ing
o+t ,or ; !onths: The sol+tion is o0vio+sI ontin+e to progressively
add weight and/or intensity and yo+r 0ody will ontin+e to grow.
"th ;%@,ou ust (or.out 5@+ Da"s a (ee. To Get the !od"
,ou (ant3
4 thin2 it3s ,+nny when people loo2 at !e and say 6wow yo+ !+st
spend a lot o, ti!e in the gy!7. 'at is( 4 only wor2o+t #-- days per
wee2 and less than 1 ho+r per eah one o, those days.
Contrary to pop+lar 0elie,( in the 6!+sle 0+ilding world7 less is in
,at !ore in ertain aspets. 1o+ see( o+r !+sles do not grow in
that 1 ho+r we are at the gy! li,ting heavy weight. They grow in the
other 2# ho+rs o, the day where we are resting. ?itho+t eno+gh rest
and/or sleep( no a!o+nt o, weight li,ting will !atter when it o!es
to pa2ing on !+sle.
Bony To Brawny 1*
Bo( ,or those o, yo+ who are wor2ing o+t *-; days a wee2 and
,r+strated 0ea+se yo+ aren3t seeing any res+lts( ta2e a ,ew !ore
days o,, and 0e s+re to get the proper a!o+nt o, rest in order ,or
those !+sles to grow.
This o+ld 0e espeially !ore ,r+strating to hardgainers li2e yo+
who3s !eta0olis! operates at s+per h+!an speeds. ?e need to !a2e
s+re we don3t 0+rn o,, all those alories that are an e8tre!ely r+ial
point ,or +s to 0+ild !+sle. 'or those o, +s who have tro+0le
gaining weight( too !+h gy! ti!e o+ld at+ally lead to negative
e,,ets s+h as weight loss or !+sle wastage.
"th ;' 8ifting =ea$" (eight for 8o& #eps (ill Increase
uscle Si?e
?hen weight li,ting( 0+ilding strength( density( or size( is triggered
0y the type o, !+sle hypertrophy yo+ ativate. >i,ting heavy
weight ,or low repetitions will ativate !yo,i0rillar hypertrophy.
This type o, hypertrophy will !ainly inrease strength and does
a0sol+tely "&TA4"G to inrease the !+sle ell size. This is the
type o, training per,or!ed 0y &ly!pi weightli,ters who3s !ain
goal is to get as strong as possi0le witho+t gaining any size Cto
re!ain in a spei,i weight lassD.
"th ;5 ,ou ust -Shoc./ the uscle into Gro&th
This !isoneption is AEG% in the weight li,ting world. 4n ,at(
Bony To Brawny 1;
even so!e o, the !ost pop+lar progra!s that are stealing yo+r
!oney today 0rand the!selves on 6Bho2ing7 yo+r !+sle 0y
2eeping the! 6g+essing7.
>et3s 0e real( yo+r !+sle an3t see what new e8erises yo+r doing
today. 1o+r !+sles only +nderstand !ove!ents J p+ll( p+sh( +rl(
e8tend( ontrat( and release. Ta2e this analogy !ade 0y !y good
,riend Kine 9el Honte.
6You can be lifting bags of sand or dead lifting 400 pounds and the
action on your back is the same your knees bend and your trunk
flexes. So where is the shock !hy would your back muscles say"
#$oly %acaroni &atman" you're lifting with an (lympic bar and not
sand bags anymore7 &etter pack on some muscle.7
Bo ,orget all the rap a0o+t 6tri2ing7 or 6sho2ing7 yo+r !+sle.
1o+r !+sles are solely designed to get 0igger or grow stronger in
order to tolerate the wor2load( period.
Ti!e to Get .a2ed and Bhredded<
Bony To Brawny 1$
The
assi$e Gro&th
Factors
4n this hapter 4 will 0e going over what 4 li2e to all 6The Hassive
Growth 'ators7. These ,ators are !ade +p o, a ,ew r+ial
o!ponents that are 100= responsi0le ,or ontin+o+s !+sle gains
while avoiding the 6platea+ e,,et7 and over-training. ?itho+t
,ollowing these( it will 0eo!e inevita0le that yo+r gains will slow
down drastially and event+ally stop yo+ dead in yo+r tra2s. These
o!ponents are the 2ey to any s+ess,+l strength training progra!
and have 0een aro+nd ,or deades. By ,ollowing these growth
,ators yo+ will allow yo+r 0ody to 0+ild !+sle onsistently and
notie inredi0le gains wee2 0y wee2.
?itho+t ,+rther ado( 4 present to yo+( 6The Hassive Growth
'ators7F
13 Progressi$e :$erload
This is the grad+al inrease o, stress plaed +pon the 0ody d+ring
e8erise training. This o!ponent is reognized as a ,+nda!ental
priniple ,or s+ess in ,itness training.
Bony To Brawny 1)
A o!!on goal ,or anyone ,ollowing a ,itness training progra! is to
inrease strength or !+sle !ass. 4n order to ahieve new res+lts
Cinstead o, !aintaining the +rrent strength apaityD( the !+sles
need to 0e overloaded( whih sti!+lates the nat+ral adaptive
proesses o, the 0ody( whih develops to handle the new de!ands
plaed on it.
The Simple Science
?hen yo+ p+t stress on yo+r !+sles ,ro! a weight li,ting session(
yo+r 0ody3s nat+ral reation is to want to reate 0igger and stronger
!+sles in order to handle the stress the ne8t ti!e. 4, yo+ wal2 into
the gy! on yo+r ne8t shed+led training day and per,or! the sa!e
e8at e8erises +sing the sa!e a!o+nt o, stress( yo+r 0ody will ,ind
no reason to hange 0ea+se it has already adapted.
=o& to assure &e donBt adapt Cand continue to gro&DA
4 a! s+re yo+ have ,ig+red it o+t 0y now. Bi!ply ontin+e to add
!ore stress to the !+sle than the 0ody is +sed to. "at+rally it will
atte!pt to 0+ild 0igger and stronger !+sles in hopes to handle the
new stress. >i2e 4 !entioned 0e,ore( yo+r !ain ,o+s when yo+ step
,oot in the gy! sho+ld 0e to o+tper,or! yo+r last per,or!ane 0y
inreasing vol+!e( intensity( or 0oth.
-=o& can I increase $olume andEor intensit"A/
Bony To Brawny 1@
4nrease the a!o+nt o, repetitions witho+t sari,iing the
a!o+nt o, weight +sed
4nrease the a!o+nt o, sets
4nrease the a!o+nt o, weight +sed witho+t sari,iing the
repetitions or sets
9erease the a!o+nt o, rest ti!e in 0etween sets
This is where yo+r printa0le wor2o+t sheets o!e into play. 4n order
to si!pli,y the proess o, inreasing vol+!e( we !+st tra2 o+r
wor2o+ts and 0ring o+r previo+s wor2o+t sheet with +s to the gy! in
order to ens+re progress.
(hat 4Factl" Should ,ou 5eep Trac. :fA
13 The wor2o+t per,or!ed
23 The a!o+nt o, weight yo+ are wor2ing with
%3 The a!o+nt o, repetitions per,or!ed per set
'3 The a!o+nt o, sets per,or!ed
&ne yo+r training session is over and yo+ have olleted all the
in,or!ation needed in yo+r wor2o+t log( it is ti!e to add +p yo+r
wor2load.
For Example: Flat Bench Press
Set 1 @ 1#* 8 10 L 1(#*0 l0s
Bony To Brawny 20
Set 2 @ 1#* 8 ) L 1(0)0 l0s
Set % @ 1#* 8 ) L 1(0)0 l0s
Set ' @ 1#* 8 ; L )10 l0s
Total (or.load L -#20 Total l0s
"e8t ti!e yo+ step in the gy! and are per,or!ing a 'lat Benh
Gress( the !ain goal is to inrease the 6Total ?or2load7 0y +sing one
o, the !ethods listed a0ove ,or inreased vol+!e.
23 Periodi?ation
This is an organized approah to training that involves progressive
yling o, vario+s aspets o, a training progra! d+ring a spei,i
period o, ti!e. 4t is a way o, alternating training to its pea2.
Geriodized training is another 2ey to ontin+o+s !+sle growth ,or
s2inny g+ys. 4nstead o, doing the sa!e ro+tine !onth a,ter !onth(
yo+ hange yo+r training ro+tine at reg+lar intervals or periods to
2eep yo+r 0ody wor2ing harder( while still giving it ade5+ate rest.
A very i!portant o!ponent to this progra! is avoiding adaptation
while inreasing wor2load Cas !entioned in the progressive overload
setionD. This is why this syste! is 0ro2en +p into three training
phases.
Bony To Brawny 21
Greparatory Ghase
Aggressive Ghase
%vol+tion Ghase
Preparator" Phase7 This is the phase where yo+ learn to +se yo+r
entire 0ody as a +nit. 1o+ will rer+it e8tra !otor +nits while
esta0lishing a !ind to !+sle onnetion that is r+ial ,or the
,ollowing stages.
1ggressi$e Phase7 4n this phase( yo+ will start to go into !ore depth
with eah !+sle gro+p. This phase will 0e o, higher intensity as
yo+ will train antagonist !+sle gro+ps with the 6p+sh-p+ll7
approah.
4$olution Phase7 This is the phase where yo+ will p+t !ore
e!phasis on spei,i !+sles Clarger and s!allerD 0y +sing a
tehni5+e 4 all 6o!po+nd ,i0er on,+sion7.
)*very phase is designed to increase strength" si+e" motor unit
recruitment" muscle fiber recruitment" and anabolic hormone levels.
%3 #est and #eco$er"
Rest in reality has !any de,initions( 0+t what does rest really !ean
to yo+ and this progra!. The ,ollowing are the ,ew de,initions we
Bony To Brawny 22
will 0e +sing ,or o+r 0ene,it. Rest an 0e doing a0sol+tely nothing(
rest an 0e sleeping( or rest an 0e doing so!ething physially that
still allows yo+r 0ody to reover. That is what we are going to over
in this hapter as well as why rest is so i!portant to reah the goals
that yo+ are loo2ing to ahieve.
(h" restA
Resting is a r+ial part o, the growing proess d+e to the ,at that
this is the point in ti!e where yo+r 0ody will grow. That3s right( it3s
not when yo+3re in the gy! training and li,ting those heavy weights
that yo+r !+sles grow( as a !atter o, ,at this is when they are
0eing 0ro2en down. Bine yo+r !+sles are 0ro2en down in the gy!
it is i!portant to get the proper rest re5+ired in order ,or the! to
repair and grow. ?itho+t proper rest yo+ will red+e yo+r 0ody3s
a0ility to grow and have the pro0a0ility o, !a2ing yo+r gy! e,,orts
o+nter-prod+tive.

=o& should I restA
There are three ways to let the 0ody rest( sleep( inative reovery(
and ative reovery. Bleep is a given a+to!atially 0+t the !ethod o,
reovery yo+ hoose is entirely +p to yo+ and will deter!ine how
,ast yo+ will reover. %ither way it is still the individ+als3
Bony To Brawny 2#
responsi0ility to 0e at 100= ,or ,+t+re wor2o+ts. 4, not resting
properly yo+ an indiretly a,,et per,or!ane whih in t+rn an
red+e res+lts. Aow long sho+ld so!eone rest: A0o+t 2---) ho+rs
0e,ore targeting the sa!e !+sle gro+p and no longer than that.
Sleep
Bleep is an inevita0le reovery proess( 0+t it !+st 0e done right in
order to ahieve res+lts. Bleep is when yo+r 0ody 0+ilds !+sle the
!ost and it3s also very i!portant when 2eeping yo+r GA levels +p.
Bo what3s the tri2 with sleep: The tri2 is to sleep the right way(
o!,orta0ly and ,or a good period o, ti!e. Typially $ to @ ho+rs o,
sleep per day is s+,,iient ,or anyone doing this progra!. Also( i,
yo+ an snea2 a nap in yo+r day( it an also 0e very 0ene,iial
toward yo+r gains.
Inacti$e #eco$er"
?hen yo+3re not sleeping or e8erising yo+r 0ody will nat+rally go
thro+gh inative reovery when o+tside o, the gy!. 4native
reovery an 0e anything ,ro! 0ed rest to going a0o+t yo+r day li2e
nor!al. The only real goal with inative reovery is to do it long
eno+gh so that yo+r !+sles ,+lly reover 0e,ore yo+ get 0a2 in the
gy!. 4, yo+ have so!e ,ree ti!e( a trip to the sa+na or hot t+0 is
good ,or this senario 0ea+se it helps rela8 the !+sles ,aster
Bony To Brawny 2-
speeding +p the inative reovery proess. Getting a ,+ll 0ody
!assage is also a great inative reovery !ethod that yo+ an en/oy
and is 0ene,iial to the proess.
1cti$e #eco$er"
"ow i, yo+ really want to !a2e s+re yo+3re at 100= ,or yo+r ne8t
wor2o+t( the 0est thing yo+ an do ,or yo+r 0ody is to engage in
ative reovery. Tho+gh yo+ are ta2ing a 0rea2 ,ro! the stren+o+s
ativity that yo+ wo+ld per,or! in the gy! it is very i!portant to the
reovery o, yo+r !+sles and gives yo+3re 0ody the a0ility to
0o+ne 0a2 to pea2 per,or!ane levels ,aster. A good ative
reovery has !any 0ene,its that at+al rest !ay not provide at
ertain points in yo+r ro+tine. Ative reovery is where yo+r 0ody is
reovering 0+t yo+ still end+re light physial ativity.

1cti$e reco$er" acti$ities include but are not limited to333
.ogging or ?al2ing
Ger,or!ing 1oga or Gilates
>ight ga!e o, 0as2et0all
>ight or no weight e8erises
Bony To Brawny 2*
These ativities will 2eep yo+r 0lood ,lowing and yo+r !+sles
ative 0+t not enroah on the growing proess. Believe it or not
yo+r 0ody will at+ally lower latate levels !ore rapidly whih will
prepare yo+r 0ody ,or physial ativity ,aster. Bo!e st+dies have
even shown that ative reovery !ethods an even 0e 0ene,iial
!entally.
Some of the benefits of acti$e reco$er" include7
Aigher power o+tp+t thro+gho+t yo+r wor2o+ts
'aster physiologial reovery and red+ed stress levels
Bpeedy !+sle reovery
"ot only is it 0ene,iial to per,or! these light physial ativities on
days o, rest( it is even great to do diretly a,ter any high intensity
training. %ven i, yo+ /+st o!pleted a heavy wor2o+t( ,ollowing it
+p with so!e light physial ativity will give yo+ all these 0ene,its
d+e to ,aster 0lood ir+lation. Btrething is also a good light
physial ativity that will 0ene,it yo+ a,ter a wor2o+t and is great to
do when yo+r !+sles are war!.
Bony To Brawny 2;
(arming )p
and
Stretching
(arming )p
To 0e at pea2 per,or!ane d+ring yo+r e8erise( yo+ !+st 0e
!entally and physially prepared. ?itho+t proper preparation yo+
an e8periene dereased strength and possi0ly in/+ry. To prevent
this and 0ring yo+r 0ody to ,+ll throttle per,or!ane a proper war!
+p is in order. A war! +ps 0ene,its whih inl+de:
4nrease 0lood ,low to the !+sles whih will provide the
delivery o, !ore o8ygen and n+trients
Grepares the 0ody ,or ation physially and !entally
Grevents +nneessary stress and ,atig+e on !+sles that
wo+ld o+r i, the 0ody is not war!ed +p
?ar!ing +p an onsist o, any one or several low intensity
e8erises and sho+ld 0e done ,or at least * !in+tes 0e,ore a
wor2o+t. ?al2ing( /ogging( or light aero0is are good e8a!ples o,
war! +p e8erises. Also re!e!0er to inl+de yo+r +pper 0ody
when war!ing +pI yo+ an do this 0y per,or!ing large 0+t
Bony To Brawny 2$
ontrolled ir+lar !otions with yo+r ar!s. 6e$er streth ,or a
war! +p. Btrething is not a war! +p and sho+ld never 0e done
when yo+r !+sles are old.
The Importance of Stretching
?hen it o!es to 0+ilding !+sle( strething !ight 0e one o, the
!ost overloo2ed tehni5+es. Be,ore yo+ thin2 a0o+t s2ipping this
setion( let !e as2 yo+ this. 4, strething wasn3t so i!portant( then
why is it pratied 0y all !a/or athletes( 0ody0+ilders( and ,itness
e8perts: 4t3s 0ea+se strething not only plays a vital role in the
5+i2 reovery o, !+sle( 0+t also has provides 5+alities s+h as:
4nrease range o, !otion
4nrease ,le8i0ility
Grevents soreness o, the !+sle
Aigher 5+ality !+sle growth
Revitalizes the ir+latory( respiratory( and ne+ro!+s+lar
syste!s
And the 0ene,its o, strething do not stop there. 4, pratied
reg+larly( the ,le8i0ility that strething provides an prevent in/+ry
and pro!ote good nat+ral post+re. Good post+re in itsel, an have
even !ore 0ene,its o, its own( s+h as:
Bony To Brawny 2)
&pti!al 0io!ehanis ,or !a8i!+! gy! per,or!ane
Red+ed pain and ,atig+e
A !ore on,ident and yo+th,+l appearane
Bo!e tips to help pro!ote proper post+re inl+de sleeping on a
,ir! !attress( always 2eep yo+r 0ody as sy!!etrial as possi0le.
'or this progra! it is 0est to streth a,ter yo+r wor2o+t is o!plete
0ea+se as 4 !entioned 0e,ore( strething pre-wor2o+t an wea2en
yo+r !+sles and derease per,or!ane. The type o, strething 4
reo!!end is what is 2nown as stati strething Btati strething is
where yo+ hold a given position ,or a set a!o+nt o, ti!e.
The pratie o, stati strething sho+ld 0e done gently and al!ly.
1o+r 0reathing sho+ld 0e rhyth!i and yo+r 0ody sho+ld 0e at ease(
this will pro!ote !a8i!+! 0lood ,low. 1o+ sho+ld streth al!ost
to yo+r !a8i!+! range o, !otion 0+t not +ntil yo+ the point where
yo+ ,eel pain. 1o+ sho+ld 0e /+st +nder the point o, pain 0+t at yo+r
!a8i!+! diso!,ort level and sho+ld hold ,or. At ,irst yo+ !ay
only 0e a0le to hold yo+r streth ,or a short period o, ti!e( 0+t the
idea is to 0+ild yo+r way +p to a longer and !ore e,,etive streth(
typially a 1 to 2 !in+te hold. %vent+ally the diso!,ort will
derease as yo+ 0eo!e !ore ,le8i0le allowing yo+ to 2eep the
position ,or a longer period o, ti!e. Ha2e s+re to streth the
opposing !+sles in order to prevent i!0alane. A ,ew e8a!ples o,
opposing !+sles are 0ieps/trieps( a0s/lower-0a2(
ha!strings/5+ads( or hest/0a2.
Bony To Brawny 2@
=ere are some stretching techniGues7
Shoulder Stretch
4nterlo2 yo+r ,ingers and reah a0ove yo+r head. 1o+r lower 0a2
sho+ld 0e ,lat or slightly arhed inwards. 1o+ an per,or! this
e8erise sitting or standing.
Triceps Stretch
Glae yo+r le,t hand 0ehind yo+r head and reah as ,ar down yo+r
0a2 as possi0le. ?ith yo+r right hand grasp yo+r le,t el0ow and
gently p+ll it 0ehind the 0a2 o, yo+r head. Repeat +sing the other
ar!.
Chest Stretch
Clasp yo+r hands 0ehind yo+r 0a2. Gently straighten yo+r el0ows
and raise yo+r ar!s as high as o!,orta0ly possi0le.
8o&er !ac. Stretch
>ying ,lat on yo+r 0a2 plae the sole o, yo+r right ,oot on yo+r
le,t thigh. Grasp yo+r right 2nee with yo+r le,t hand and gently roll
it to the le,t. Try to get yo+r 2nee as lose to the ,loor as possi0le
witho+t yo+r right sho+lder leaving the ,loor.
Groin Stretch
Bit down and plae the soles o, yo+r ,eet together. Clasp yo+r
an2les with yo+r hands so that yo+r el0ows rest on yo+r 2nees.
G+sh yo+r 2nees down with yo+r el0ows +ntil yo+ ,eel the streth.
Bony To Brawny #0
Huadriceps Stretch
?hile standing +pright( hold onto a s+pport with one hand Ci.e. a
chairD ,or 0alane. ?ith yo+r other hand lasp yo+r an2le and p+ll
yo+r heel into yo+r 0+tt. Repeat +sing the other leg.
=amstring Stretch
?hile sitting downI streth yo+r legs o+t in ,ront o, yo+ while
2eeping yo+r 0a2 ,lat and +pright. Bend yo+r le,t leg 2eeping
yo+r le,t ,oot ,lat on the ,loor. Blowly reah ,orward and try to
to+h yo+r right toe with 0oth hands. Bend ,ro! yo+r waist
2eeping yo+r lower 0a2 ,lat and yo+r head +p. Repeat +sing the
other leg.
Calf Stretch
Btand ar!s length away ,ro! a wall and with ,eet sho+lder width
apart. Glae yo+r right ,oot a0o+t 2 ,eet in ,ront o, yo+r le,t.
Meeping 0oth heels ,lat on the gro+nd( lean towards the wall 0y
0ending yo+r right 2nee. 1o+r le,t leg sho+ld stay straight. G+sh
gently against the wall ,or a deeper streth. Repeat +sing the other
leg.
1chilles Stretch
This is e8atly the sa!e proed+re as a0ove e8ept as yo+ lean
towards the wall let 0oth 2nees 0end. Rather than leaning ,orward
yo+ sho+ld ,eel li2e yo+ are lowering yo+rsel, straight down.
Re!e!0er to 2eep 0oth heels ,lat on the ,loor( repeat ,or the other
leg.
Bony To Brawny #1
Crushing
"our
-S.inn" Genetics/
This is the setion o, this o+rse that will give yo+ the in,or!ation
yo+ need in order to 0+st thro+gh those s2inny genetis and allow
yo+ to 0+ild !+sle ,aster than yo+ ever tho+ght possi0le ,or yo+r
0ody type. Believe it or not( there are ertain things yo+ an pratie
that will allow yo+ to 2eep yo+r 0ody in a growing state( t+rn yo+r
0ody into a ,at 0+rning !ahine( and inrease the !ost i!portant
!+sle 0+ilding hor!ones yo+r 0ody an prod+e nat+rally.
1nabolism < Gro& timeI
'irst things ,irst( ana0olis! is the state in whih yo+r 0ody is
growing. 4, yo+ an !anage to 2eep yo+r 0ody in an ana0oli state
as !+h as possi0le witho+t steering into ata0olis!( yo+ will
al!ost do+0le the rate in whih yo+ are reating new !+sle. &ne o,
the !ain reasons eto!orphs have a pro0le! 0+ilding !+sle is
0ea+se their !eta0olis! is so ,ast nat+rallyI they are !ore
s+septi0le to 0eing thrown into ata0olis!. Cata0olis! is the e8at
opposite o, ana0olis!( this is the state in whih yo+r 0ody is
0rea2ing down and wasting !+sle or neessary alories. The !ain
periods o, the day where yo+r 0ody will 0e thrown into a ata0oli
Bony To Brawny #2
state are over night in yo+r sleep( and d+ring or i!!ediately
,ollowing yo+r wor2o+t. This is why 4 have o!e +p with what 4 all
6the # ana0oli o2tails7. >et !e share these very si!ple 0+t
e,,etive ,or!+las that will allow yo+ to avoid any ata0oli
reations as well as 2eep yo+ in a growing state pratially 2-/$.
The % 1nabolic Coc.tails
1$oiding Catabolism in "our Sleep
The average person sleeps ,or a0o+t $-10 ho+rs per night. This
!eans that we are ,asting ,or $-10 ho+rs every night. ?hile we
sleep( o+r 0ody 0+rns alories in order ,or +s to 0reathe( 2eep o+r
0lood ir+lating( ad/+sting o+r hor!one levels( and repair growing
ells. Aere is the pro0le!( one yo+r alories ,ro! +sa0le and stored
energy are gone( yo+r 0ody will start to 0rea2 down yo+r protein and
!+sle in order to reate !ore energy. Bi!ply p+t( witho+t
ons+!ing the right n+trients right 0e,ore 0ed( yo+r 0ody is s+re to
go into a ata0oli state while yo+ sleep.
N1 J The Bedti!e Co2tail
1. 2*-#0 gra!s o, whey protein with !il2 CaseinD.
2. B!all a!o+nt o, o!ple8 ar0ohydrates.
#. A ta0lespoon o, pean+t 0+tter or ,la8seed oil.
Bony To Brawny ##
The asein in the !il2 will help slow down the release o, the
n+trients Cinl+ding the wheyD. The o!ple8 ar0s will ad/+st the
0lood s+gar. 4 wo+ld reo!!end a s!all 0owl o, oat!eal or slie o,
wheat/whole grain 0read. >ast( the nat+ral ,ats will slow down the
digestive proess and 2eep the n+trients in yo+r syste! longer.
1$oiding Catabolism during ,our (or.out
'ailing to ,+el yo+r 0ody properly 0e,ore an intense wor2o+t an
res+lt in 0eing sent into a ata0oli state d+ring yo+r training and
0eo!ing e8ha+sted and +na0le to per,or! at yo+r pea2. "ot only
will yo+ not 0e +na0le to per,or! at 100= 0+t yo+r 0ody will 0e
0rea2ing down the !+sle literally as yo+ li,t and !a2e yo+r
wor2o+t pratially !eaningless.
N2 - The Gre ?or2o+t Co2tail
1. #0--0 gra!s o, whey protein with asein.
2. Co!ple8/Blow releasing ar0ohydrates.
4n this ase( the protein and asein wor2 the sa!e way as in yo+r 0ed
ti!e !eal. The asein slows down the release o, the protein and
distri0+tes it evenly thro+gho+t yo+r wor2o+t ,or an even ,low o,
energy. Ba!e with the o!ple8 ar0ohydrates( they are slow
releasing also allowing yo+r 0ody an even ,low o, energy thro+gho+t
the wor2o+t while avoiding any ata0oli e,,ets.

Bony To Brawny #-
1$oiding Catabolism Post (or.out
Cons+!ing 1* to #0 !in+tes ,ollowing yo+r wor2o+t is very
i!portant when it o!es to !+sle growth. 4t is sa,e to say that
witho+t proper post wor2o+t n+trition( yo+r wor2o+t was al!ost
worthless.
"ow( altho+gh o!ple8 ar0ohydrates are ideal when ons+!ing to
0+ild solid !+sle !ass( there is one ti!e when si!ple
ar0ohydrates are at+ally needed instead. The only ti!e in whih
that is the ase is diretly ,ollowing yo+r wor2o+t.
A,ter a hard wor2o+t( yo+r +sa0le energy and stored energy are 0oth
+sed +p. Esa0le energy !ore o!!only 2nown as gl+ose and
stored energy or glyogen are 0oth 0asially what ,+el yo+r 0ody
d+ring an intense wor2o+t. &ne yo+ have e8ha+sted 0oth yo+r
gl+ose and glyogen( intense training annot ontin+e.
(hat happens neFtA
1o+r 0ody releases ortisol whih is a hor!one that has very
ata0oli e,,ets. Cortisol will eat +p yo+r !+sle tiss+e and protein
to onvert it into gl+ose( whih leads to the o0vio+s res+lt o,
!+sle loss.
Pre$enting muscle loss after "our &or.out
The 2ey is to ons+!e a ,ast ating ar0ohydrate Csi!ple ar0sD that
will raise ins+lin levels i!!ediately. As a res+lt( yo+r 0ody will
re!ain ana0oli there,ore no !+sle tiss+e will 0e sari,ied.
Bony To Brawny #*
Bo!e people pre,er sha2es and so!e pre,er !eals( 4 personally don3t
are whih yo+ wo+ld rather have as long as yo+ ,ollow these three
g+idelines.
N# J The Gost ?or2o+t Co2tail
1. 0.# C8D yo+r 0ody weight in gra!s o, si!ple and o!ple8 ar0s
2. 0.2* C8D yo+r 0ody weight in gra!s o, protein C?heyD
#. "o ,ats C"o !ore than * gra!sD
, Post (or.out Coc.tail
Aal, a 0anana Csi!ple ar0sD( hal, serving o, oats Co!ple8 ar0sD(
and whey protein. ?hey protein is the ,astest a0sor0ed ,or! o,
protein availa0le and is ideal ,or post wor2o+t n+trition.
1nabolic =ormone Production
uscle building hormone ;17 Testosterone
(hat is testosteroneA A steroid hor!one ,ro! the androgen gro+p.
4n !a!!als( testosterone is pri!arily sereted in the testes o, !ales.
4n !en( testosterone plays a 2ey role in aelerating !+sle growth
0y diretly sti!+lating protein synthesis. Testosterone is the H&BT
4HG&RTA"T !+sle 0+ilding s+0stane ir+lating yo+r 0ody.
Testosterone is the !ost ritial !+sle 0+ilding hor!one in yo+r
0ody and an 0e drastially inreased nat+rally. Bi!ply p+t( the
higher yo+r testosterone levels( the ,aster yo+ will see progress.
Bony To Brawny #;

"ot only will inreasing yo+r testosterone levels allow yo+ to p+t on
inredi0le a!o+nts o, !+sle( 0+t it will also:
T+rn yo+r 0ody into a ,at 0+rning ,+rnae
9ereased stress levels
4nrease li0ido
Increase Testosterone 8e$els 6aturall"
Compound 4Fercises7 Co!po+nd e8erises are heavy wor2o+ts
that target !ore than one !+sle gro+p at a ti!e. These intense li,ts
will pro!ote the release o, testosterone ,ast and e,,etively.
Train 8egs7 The legs are not only one o, the largest !+sles in the
0ody( 0+t training the! is assoiated with TA% largest !+sle in the
0ody Cgl+te+s !a8i!+sD. Training yo+r legs e5+ally to yo+r +pper
0ody is e8tre!ely i!portant when 0+ilding !+sle. Aeavy li,ts li2e
s5+ats( dead li,ts( and leg press allow yo+r 0ody to prod+e !assive
a!o+nts o, testosterone as well.
Testosterone an also 0e inreased nat+rally 0y:
?or2ing o+t every other day
Cons+!e a high protein diet
Bleeping ) ho+rs per night
Bony To Brawny #$
uscle building hormone ;27 Gro&th =ormone
?hat is GA or growth hor!one: A protein-0ased polypeptide
hor!one. 4t sti!+lates growth and ell reprod+tion and
regeneration in h+!ans.
Some benefits of increased G= le$els include7
9ereased 0ody ,at
4nreased !+sle !ass
4nreased 0one density
Aealthier and !ore i!proved s2in tone and te8t+re
4nreased energy levels
4!proved i!!+ne syste!
4n a n+t shell( inreasing yo+r GA levels will a+se yo+ to get
lean and ripped while aelerating the rate in whih yo+ 0+ild
!+sle. 1o+ not only start to loo2 yo+nger 0+t yo+r energy
levels will s2y ro2et to those yo+ had years ago. >etOs not
,orget it also helps yo+ de,end against illness and ertain
in,etions 0y i!proving yo+r i!!+ne syste! as well.
Increase Gro&th =ormone 8e$els 6aturall"
Stetching7 ?hen yo+r !+sle ,i0ers are strethed( yo+ inrease the
release o, the pri!ary ana0oli hor!one ,or !+sle 0+ilding and ,at
0+rn. This is a growth hor!one alled 4G'-1 and it is e8tre!ely
r+ial to yo+r 0ody3s nat+ral reovery proess a,ter li,ting.
=igh #eps Short #est7 "+!ero+s st+dies have shown evidene
Bony To Brawny #)
that a high rep range C)-12D with short rest periods C-*-;0 seondsD
has the 0iggest in,l+ene in the release o, growth hor!one. This is
+s+ally in o!parison to li,ting heavier ,or lower reps C1--D with
longer rests in 0etween sets.

Growth Aor!one an also 0e inreased nat+rally 0y:
%at o!ple8 ar0ohydrates
"o heavy ar0ohydrates 0e,ore 0ed
Get a good nights sleep reg+larly C$-@ Ao+rsD
%ating ; !eals per day
Co!po+nd >i,ts C,otice the importance of these liftsD
Meeping yo+r 0ody in an ana0oli state as o,ten as possi0le(
inreasing the prod+tion o, testosterone( and !a8i!izing
growth hor!one prod+tion will yield steroid li2e res+lts
witho+t any negative side e,,ets. %ven with the per,et diet
and wor2o+t plan( yo+r gains an 0e non e8istent i, yo+ ,ail to
do so.
Bony To Brawny #@
#ecruiting (or.ers
to
!uild the Cit"
H+sle ,i0ers are rer+ited on an as- needed 0asis. The !ore !+sle
,i0ers we 0rea2 down d+ring a training session( the !ore !+sle we
will 0+ild( period. Bo yo+ an easily see that the idea here is to
!a8i!ize the a!o+nt o, !+sle ,i0ers we rer+it d+ring o+r
wor2o+t. 1o+r a0ility to rer+it !+sle ,i0ers will 0e deter!ined 0y
the type o, li,ting yo+r doing( how heavy yo+ are li,ting( how intense
yo+ are training( and how !+h ti!e +nder tension. There are ,o+r
very i!portant tehni5+es that yo+ sho+ld ,ollow in order to rer+it
the !a8i!+! a!o+nt o, !+sle ,i0ers d+ring yo+r wor2o+t.
13 Compound 8ifts
Co!ple8 li,ts s+h as s5+ats( dead li,ts( !ilitary press( 0enh press(
0ent over rows( p+ll-+ps( and dips rer+it !ore !+sle ,i0ers and
ativate !ore !+sles than any isolation wor2o+t. Ta2e a leg
e8tension ,or e8a!pleI this e8erise is li2e rer+iting 10 wor2ers
C!+sle ,i0ersD to 0+ild a 0+ilding Cyo+r 0odyD( then telling those
sa!e 10 wor2ers to 0+ild a ho+se a,terwards. 4, yo+ start o,, with
s5+ats( it is li2e rer+iting 100 wor2ers to 0+ild a 0+ilding( then
as2ing *0 o, those wor2ers to 0+ild the ho+se. 9o yo+ see how !+h
,aster everything gets done:
Bony To Brawny -0
23 #ep Tempo
Train with a0o+t $0= o, yo+r one rep !a8 C1RHD. 'or e8a!ple( i,
yo+r !a8 0enh press is 22* po+nds( yo+ sho+ld 0enh press with
a0o+t 1$0 l0s. This will allow yo+ to ontrol the weight on the
eentri !ove!ent in order ,or the !+sle to spend !ore ti!e
+nder tension. The !ore ti!e +nder tension( the !ore ,i0ers get
rer+ited in order to aid with the li,t. Thin2 o, it li2e this( so!eone is
li,ting )0-@0= o, their 1RH so they annot ontrol the weight. The
only ti!e the !+sle is +nder tension is when they li,t the 0ar o,,
their hest. 4, yo+ train with $0= o, yo+r 1RH( yo+ an 2eep the
!+sle wor2ing !+h longer. 1o+ 2eep the !+sle +nder tension as
yo+ slowly 0ring the weight down( pa+sing at the !idpoint to avoid
+sing !o!ent+!( then also li,ting the weight.

%3 Train To Failure
Train to ,ail+re. Contin+e li,ting +ntil yo+ annot per,or! another
rep with good ,or!. The repetition !ethod o, training ,ores
additional ,i0ers to ,ire as the initial ,i0ers yo+ +se ,atig+e. B!aller
,i0ers are rer+ited ,irst( then larger ,i0ers. To rer+it the largest
!+sle ,i0ers yo+ have( yo+ !+st train 0oth heavy and with high
reps C10-12D.
'3 8ifting =ea$" :ccasionall"
Training with )0-@0= o, yo+r 1RH is not ideal ,or reg+lar training.
Aowever( oasionally training this lose to the !a8i!+! weight
yo+r 0ody an li,t will allow it to rer+it !ore !otor +nits whih
Bony To Brawny -1
re5+ire !ore !+sle ,i0ers. Aeavy training every so o,ten will
inrease yo+r a0ility to progressively rer+it !ore and !ore !otor
+nits( whih leads to greater ,i0er ativation.
!uild a Cit"
Ese all o, these !ethods ,or !a8i!+! !+sle ,i0er rer+it!ent.
'ollowing only 2 o, these will only allow yo+ to do P o, what yo+r
0ody is apa0le o,. %!ploy these - !ethods along with everything 4
have showed yo+ this ,ar and notie hanges in yo+r 0ody that yo+
o+ld have only seen in yo+r drea!s.
Bony To Brawny -2
1nabolic Triggers
Chec.list
Aere is a he2list o, every tehni5+e that will set o,, so!e sort o,
6anabolic trigger7. Ese these as g+idelines ,or every wor2o+t yo+
per,or! and reap the 0ene,its o, rapid !+sle gains. The !ore o,
these 6triggers7 yo+ an !anage to ativate( the ,aster yo+ will 0+ild
eye popping !+sle while 2eeping away any +nwanted ,at.
1. Progressi$e :$erload7 1o+r !ain goal with every training
session is to o+tper,or! yo+r last per,or!ane 0y inreasing
intensity and/or vol+!e.
2. Periodi?ation7 1o+ will hange yo+r li,ting approah every --;
wee2s with a 1 wee2 0rea2 every 12 wee2s.
#. #est and #eco$er"7 Ta2e one day o,, every other day ,or
!a8i!+! reovery and testosterone prod+tion. 4, possi0le( ta2e
part in so!e sort o, ative reovery i!!ediately ,ollowing yo+r
training or on yo+r day o,,.
-. Sleep7 Get $-@ ho+rs o, 5+ality sleep every night ,or inreased
reovery and ana0oli hor!one sti!+lation.
*. (arm up7 ?ar! +p 0e,ore every training session.
;. Stretching7 Ha2e s+re to streth the targeted !+sle gro+p
i!!ediately ,ollowing yo+r training to speed +p reovery and
sti!+late 4G'-1 prod+tion.
Bony To Brawny -#
$. !edtime meal7 Always ons+!e yo+r pre-0edti!e o2tail to
avoid ata0olis! in yo+r sleep.
). Pre@&or.out meal7 Always ons+!e yo+r pre-wor2o+t o2tail
to avoid ata0olis! d+ring yo+r training.
@. Post &or.out meal7 Always ons+!e yo+r post wor2o+t !eal
1*-#0 !in+tes diretly ,ollowing yo+r training to 0oost ins+lin levels
and re!ain in a growing state.
10. Compound lifts7 %very training session3s ,oal point will 0e
heavy o!ple8 li,ts in order to inrease !otor +nit rer+it!ent(
!+sle ,i0er rer+it!ent( and ana0oli hor!one prod+tion.
11. Train legs7 1o+ will train legs al!ost e5+ally to +pper 0ody in
order to also inrease !otor +nit rer+it!ent( !+sle ,i0er
rer+it!ent( and ana0oli hor!one prod+tion.
12. Short #est periods7 Rest periods 0etween sets sho+ld 0e -*-;0
seonds ,or growth hor!one release.
1#. #ep tempo7 1o+ sho+ld li,t slowly and onentrated +sing a 2-1-
1 rep te!po. Heaning 2 seonds ontrolling the weight on eentri
!ove!ents( 1 seond pa+ses at !idpoint( and a 1 seond onentri
!ove!ent/li,t.
1-. Train to failure7 1o+r last rep sho+ld never 0e easy( li,t +ntil
yo+ annot per,or! another rep with good ,or!.
1*. #ep #ange7 Ger,or! 10-12 repetitions per e8erise +sing $0=
o, yo+r 1RH to trigger saroplas!i hypertrophy( this will ativate
!+sle ell growth to inrease !+sle size.
Bony To Brawny --
1nabolic Triggers on -=ea$" Da"s/
Altho+gh the !a/ority o, the triggers are the sa!e all aro+nd( there
are a ,ew that will hange d+ring yo+r 6hea$" da"s7. %very wee2
yo+ will have 1-2 heavy days and these days yo+ will train with a
di,,erent rep te!po( as well as a di,,erent rep range( and rest periods.

1. #ep tempo7 1o+ sho+ld li,t ,ats and e8plosive +sing a 1-0-1 rep
te!po. Heaning 1 seond ontrolling the weight on eentri
!ove!ents( no pa+ses( and a 1 seond e8plosive !ove!ent/li,t.
2. #ep range7 Ger,or! ;-) repetitions per e8erise +sing )0-@0= o,
yo+r 1RH to trigger !yo,i0rillar hypertrophy( this will help to
inrease strength and overall !+sle density
#. 8ong rest periods7 Rest periods 0etween sets sho+ld 0e @0-120
seonds ,or inreased testosterone prod+tion.
'ollowing these g+idelines is r+ial to yo+r s+ess. Any 6ana0oli
trigger7 yo+ ,ail to swith on will 0eo!e a set0a2. The 2ey to
getting TA% B%BT res+lts is to ,ollow every ite! on the he2list
and !a2e s+re to e8e+te eah 6trigger7 in and o+t o, the gy!. The
loser yo+ stay to the g+idelines( the ,aster yo+ will start popping o+t
o, yo+r lothes.
Bony To Brawny -*
!on" To !ra&n"
(or.out #outine
!lue J 7KL 1# &E 1K@12 #eps
#ed J -=ea$" Da"s/ 2K@0KL 1# &E +@2 #eps
(ee.s 1@2 of 4M4#, phase &ill consist of % sets per eFercise3
(ee.s %@' of 4M4#, phase &ill consist of ' sets per eFercise3
#est7 +K Seconds In !et&een Sets
)All !orkouts -escribed in .ndex &elow
Preparator" Phase
Sunda" onda" Tuesda" (eds Thursda" Frida" Saturda"
(ee. 1 '+ll Body
'+ry CaD
'+ll Body
'+ry C0D
'+ll Body
'+ry CaD
'+ll Body
'+ry C0D
(ee. 2 '+ll Body
'+ry CaD
'+ll Body
'+ry C0D
'+ll Body
'+ry CaD
(ee. % '+ll Body
'+ry C0D
'+ll Body
'+ry CaD
'+ll Body
'+ry C0D
(ee. ' '+ll Body
'+ry CaD
'+ll Body
'+ry C0D
'+ll Body
'+ry CaD
Bony To Brawny -;
1ggressi$e Phase
(ee. 1 EpperBody
Hassare
CaD
&p. >eg
9e!olition
Ar! Arson EpperBody
Hassare
C0D
(ee. 2 >ow Body
Assa+lt
ARHed Q
9angero+s
EpperBody
Hassare
CaD
(ee. % &p. >eg
9e!olition
Ar! Arson EpperBody
Hassare
C0D
>ower
Body
Assa+lt
(ee. ' ARHed Q
9angero+s
EpperBody
!assare
CaD
&p. >eg
9e!olition
4$olution Phase
(ee. 1 Chest CaD
Trieps CaD
>egs CaD
Calves CaD
A0s CaD
Ba2 CaD
Bieps CaD
Bho+lders
CaD
(ee. 2 Chest C0D
Trieps C0D
Traps
Ba2 C0D
Bieps C0D
>egs C0D
Calves CaD
A0s C0D
(ee. % Chest CaD
Ba2 CaD
>egs CaD
Calves C0D
A0s CaD
Ba2 C0D
Bieps CaD
Traps
Chest C0D
Trieps CaD
Bho+lders
C0D
(ee. ' >egs C0D
Calves C0D
A0s C0D
Ba2 CaD
Bieps C0D
Trieps C0D
Chest CaD
Bho+lders
CaD
Traps
Bony To Brawny -$
!on" to !ra&n"
(or.out IndeF
Preparator" Phase
Full" !od" Fur" CaD Full !od" Fur" CbD
1. 'lat Benh Gress
2. Bent over Rows
#. Hilitary Gress
-. Epright Rows
*. B5+ats
1. 9+!00ell Rows
2. Tarzans C9ips/ G+ll +ps s+per setD
#. 9+!00ell Benh Gress
-. 9+!00ell Bho+lder Gress
*. Bar0ell >+nges
1ggressi$e Phase
)pper !od" assacre
CaD
)pper !od" assacre
CbD
:p3 8eg Demolition 8o&er !od" 1ssault
1. 'lat Benh Gress
2. 4nline 9+!00ell
Gress
#. 9+!00ell 'lyes
-. Bent over Rows
*. 9+!00ell Rows
1. 9ead >i,ts
2. Beated Rows
#. >at G+ll-down C/lose
grip overhandD
-. 4nline Benh Gress
*. 9eline 9+!00ell
'lyes
1. B5+ats
2. >eg Gress
#. Aa!string C+rls
-. >eg %8tensions
*. Cal, Raises
1. 'ront B5+ats
2. Bar0ell >+nges
#. &ne >egged >eg
Gress
-. Cal, Raises
Bony To Brawny -)
1ggressi$e Phase Ccontinued333D
1rm 1rson 1#ed * Dangerous
1. Close Grip Benh Gress
2. 4nline Benh B2+ll Cr+shers
#. G+ll +ps
-. T-Bar Rows
*. 9+!00ell C+rl/Aa!!er C+rl CB+per setD
;. Hilitary Gress
$. Epright Rows
1. Hilitary Gress
2. Epright Rows
#. Chin +ps
-. >at G+ll-down CClose grip J +nderhandedD
*. Tarzan CG+ll +ps/9ips s+per setD
;. Close Grip Benh Gress
$. Ca0le G+ll-downs w/ Rope
4$olution Phase
Chest CaD Chest CbD !ac. CaD !ac. C!D
1. 4nline Bar0ell Benh
Gress
2. 'lat 9+!00ell Gress
#. 9eline 9+!00ell
Gress
1. Bar0ell Benh Gress
2. Ca0le Crossover
#. 9+!00ell 'lyes
1. Bent over Rows
2. Beated Rows
#. >at G+ll down
1. 9ead li,t
2. ?ide Grip >at G+ll
9own
#. 9+!00ell Rows
4$olution Phase Ccontinued333D
8egs CaD 8egs CbD Shoulders CaD Shoulders CbD
1. B5+at
2. >eg Gress
#. >eg %8tension
1. 'ront B5+at
2. Bar0ell >+nges
#. Aa!string C+rls
1. Hilitary Gress
2. Ca0le >ateral Raises
#. Gosterior Bho+lder
Raises
1. Arnold Gress
2. Ca0le Gosterior 9elt
Raises
#. >ateral Raises
Bony To Brawny -@
!iceps CaD !iceps CbD Triceps CaD Triceps CbD
1. &ly!pi Bar0ell C+rl
2. 9+!00ell Aa!!er
C+rl
1. &ly!pi Bar0ell C+rl
2. 4nline 9+!00ell
C+rl
1. B2+ll Cr+shers
2. Trieps p+ll down w/
Rope
1. ?eighted 9ips
2. Trieps Ca0le
Mi20a2s
Traps 1bs CaD 1bs CbD Cal$es CaD Cal$es CbD
1. Epright 'ront
Row
2. 9+!00ell
Bhr+gs or Bar0ell
Bhr+gs
1. 9eline
Cr+nhes
2. Ca0le Cr+nhes
#. Aanging Mnee
Raises
C20 se. Rests in
0etween sets. All
sets till ,ail+re.D
1. Aanging >eg
Raises
2. 9eline >ying
>eg >i,ts
#. K-Eps
C20 se. Rests in
0etween sets. All
sets till ,ail+re.D
$* Cal, Raises
CEsing $0= o,
yo+r 1RH(
per,or! reps till
,ail+re +ntil
reahing $* reps.
Rest 10 seonds in
0etween sets.D
100 Cal, Raises
CEsing $0= o,
yo+r 1RH(
per,or! reps till
,ail+re +ntil
reahing 100 reps.
Rest 10 seonds in
0etween sets.D
Bony To Brawny *0
1bout The 1uthor
Alain Gonzalez is a personal trainer( ,ree lane writer and ,itness
ons+ltant who has dediated his li,e to helping others !eet their
,itness goals.
Ais trans,or!ation has 0een ,eat+red in artiles on we0sites all over
the internet and has given hope to o+ntless hardgainers all over the
world.
Ae is the ,o+nder o, www.H+sleHonsters.o!( a ,itness site
dediated to helping s2inny g+ys and gals 0+ild !+sle and stay
lean( and is the a+thor o, RBony to BrawnyR J The s2inny g+yOs
seret to e8plosive !+sle gains revealed.

Bony To Brawny

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