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Mass in a Flash

Copyright 2011-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

Mass in a Flash

Mass In A Flash
Copyright Notice

Publi sh ed B y: Alain Gonzalez 10137 Eastmar Commons Blvd Orlando Fl, 32825 C opyright 2011 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.

Copyright 2011-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

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 exercise habits. You are solely responsible for the way information from Mass in a Flash" is perceived or utilized and so, you do so at your own risk. In no way will Alain Gonzalez or any persons associated with MuscleMonsters.com or Mass in a Flash be held responsible for any injuries or problems that may occur due to the use of this eBook or the advice contained within.

Copyright 2011-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

Mass in a Flash

Table Of Contents
Chapter 1 Preparing to Grow Chapter 2 Eat Your Way Big Chapter 3 Sneaky Tricks for Continuous Growth Chapter 4 Growing in Your Sleep Chapter 5 Mass In a Flash Workout

Page 5 Page 9

Page 18

Page 25 Page 30

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Mass in a Flash

Prepairing 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. I can almost guarantee that if you are unable to gain weight or have 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? Some may say running shoes, others may say bottled
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Mass in a Flash

water, and I 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 didnt really make much sense did it? Thats fine, it will in just a few moments. How to Build Muscle You see, when you put strain on your muscles from lifting weights, your bodys natural reaction is to want to create bigger and stronger muscles in order to perform the said activity again. If you walk into the gym on the following scheduled day and perform the same workout using the same amount of strain, your body will find no reason to change because it has already adapted. So how do we get our body to change again? Well its easy, simply add more strain than your body is used to and send it back into its natural reaction of wanting to grow. Your main focus every single time you step foot in the gym should be to outperform your last performance. Whether you 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 volume. This is when the pad and pencil comes into play. It is crucial that you are tracking all of your workouts so that you are not wasting
Copyright 2011-Alain Gonzalez-All Rights Reserved http://www.MuscleMonsters.com

Mass in a Flash

your time at the gym. Bring your last workout stats to the gym to give you a goal of what you must perform this session to ensure continuous muscle growth. What exactly am I keeping track of? 1. The workout performed 2. The amount of weight on the bar/ machine 3. The amount of reps performed per each set 4. The amount of sets performed Once you have finished your gym session and have all of the items listed above, you can tally up the total amount of weight per exercise. For example, if you performed 4 sets of squats: Set 1 - 135 x 10 = 1,350 lbs Set 2 - 135 x 8 = 1,080 lbs Set 3 - 135 x 8 = 1,080 lbs Set 4 - 135 x 6 = 810 lbs Total Pounds = 4320 Total lbs Your goal for your next squat session is to increase the amount of total pounds lifted. I recommend attempting to outperform each set to ensure the total volume is
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Mass in a Flash

increased. Lets get started Now that we have gone over one of the most vital steps toward building muscle for skinny guys, we can start to sink our teeth into the meat and potatoes of this program. If you are tired of being skinny and are really serious about packing on some serious muscle, then it is extremely important that you follow this guide step by step for optimum results. I can tell you from personal experience that changing your body is more than just that, it can potentially change your whole life as it did mine. With reaching fitness goals comes absolute confidence to accomplishing other things you may have never thought possible. The attention you will get from your peers and others will be indescribable. The energy you will feel from living a healthy lifestyle will completely give you a new view of what life is all about. Being able to keep up with your kids alone is one of the greatest rewards you can give yourself. Think about getting compliments from your girlfriend or wife that you have never heard before. Are these the types of things you would like to achieve? Well then let me help you change your life for the better just like I did mine.

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Mass in a Flash

Eat Your Way

Big
When it comes to packing on serious amounts of muscle mass, dieting and nutrition may very well be the most important factor. No matter how much you train, no matter how many hours you spend in the gym, no matter how many supplements you consume, if you are not fueling your body with the right nutrients, creating new muscle will become impossible. Think of it as building a house, you can stack bricks for hours but until you have added cement, the bricks will slowly fall apart. You see, while most weight lifters can focus solely on counting calories, for us hardgainers it gets a little more complicated than that. Now I used the word complicated but please dont be alarmed, I used this word only in comparison to something as simple as counting calories. For us, counting calories is only one of the few focal points when it comes to eating our way big. Other factors include knowing how many calories from each type of nutrient (carbohydrates, proteins, and fats), how many meals they should be broken down into, and when the most important meals of the day
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take place. How Many Calories Should I Consume Daily? I am about to give you a very simple formula on how to calculate the amount of calories you should be consuming in order to pack on muscle without putting on fat. In the equation, Weight Goal in lbs should be done in increments of 5-10 pounds in order to avoid putting on fat. Once you have reached 75-100% of your goal, you can recalculate with your new goal in order to ensure that you are growing continuously. Also, this formula is based on 4 hours of strenuous lifting per week. If you choose to add cardio or any other high intensity physical activity, I can show you how to adjust the formula to fit your activity level. Weight Goal in Lbs (x) 14 = Daily Calories to Maintain Weight (+) 500 = Daily Calories for Muscle Growth For example: 145lbs (x) 14 = 2,030 (+) 500 = 2,530 Calories per Day For those training more than 4 hours per week: Weight Goal in Lbs x (Hours of strenuous activity per week (+) 10) = Daily Calories to maintain current weight (+) 500 =
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Daily Calories for Muscle Growth For Example: (Someone who trains 6 hours per week) 6 (+) 10 = 16 145 (x) 16 = 2,320 (+) 500 = 2,820 Calories per Day Where Should These Calories Come From? Once you have calculated the amount of calories you will be consuming on a daily basis, you can break those calories down into specified nutrient types. Doing so will ensure that you are taking in the proper amount of carbohydrates, proteins, and fats to encourage lean muscle gains. If we simply counted calories without an idea of what types of calories we should consume, we run a high risk of packing on pounds of unwanted fat while not taking in enough protein to create new muscle. Calories per Day (x) .45 = Calories Consumed from Carbs Calories per Day (x) .4 = Calories Consumed from Protein Calories per Day (x) .15 = Calories Consumed from Fats Converting Calories into Grams Knowing how many calories of each type you should consume is important, but you may find it a little hard to
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calculate by simply looking at the nutrition label on your food. With that being said, here is the simple formula that explains how calories convert into grams. Knowing how many grams of each type of calorie you should take in will make calculating MUCH easier. Carbohydrates: 4 grams per calorie Protein: 4 grams per calorie Fat: 8 grams per calorie Calories from carbs (/) 4 = amount of carbs you will consume in grams Calories from protein (/) 4 = amount of protein you will consume in grams Calories from fats (/) 8 = amount of fats you will consume in grams Muscle Building Diet Now that we are aware of how much we should be consuming on a daily basis, we can move onto another very important step when it comes to eating your way into the body of your dreams. With that being said, eating 6 well balanced meals per day is ideal when building muscle mass. Spreading your daily caloric intake into 6 different meals will give you a good balance of the necessary
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nutrients along with the right distribution of energy throughout the day. Some other benefits to consuming 6 healthy meals a day include: * An increased metabolism * Regulating insulin levels to provide a steady flow of amino acids into the muscle cells *Retaining balanced blood sugar levels Muscle Building Foods The biggest mistake hardgainers make when trying to pack on muscle is not paying attention to where they are getting their calories from. We are so desperate to put on weight that we begin to stuff our face with calories in hopes that we can move the scale. Unfortunately for us, the saying you are what you eat has truth to it. To put it simply, if you eat like garbage, you will look like garbage. The carbohydrates we consume should come from grains and whole wheat. These are considered complex carbohydrates, these carbs contain fiber and a variety of nutrients that refined flour has lost. Complex carbohydrates can be found in wheat bread, brown rice, sweet potatoes, vegetables, pasta, and whole grain cereals. We should focus on gathering all of our proteins from high
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quality sources. The higher quality proteins help preserve lean muscle tissue, provide the essential amino acids, and decrease cholesterol levels. High quality protein is typically found in animal food sources, such as chicken, fish, eggs, and dairy products. The fats we take in should always come from natural sources. These fats provide antioxidants, help the body absorb vital nutrients, and contain nutrients (omega 3) that are necessary for proper brain function. The healthy natural fats can be found in mixed nuts, fish, flaxseed oil, seeds, avocados, black olives and green olives. Post workout Nutrition The meal we have immediately following our workout can either make us or break us. You see, after an intense training session in the gym, both our usable and stored energy is exhausted. Once this happens, our body produces a hormone with catabolic effects called cortisol. The cortisol causes our body to eat away at our muscle tissue and protein in order to create more energy. At this point it is crucial that we spike our insulin levels immediately in order to avoid protein and muscle tissue going to waste. The solution to this is odd but simple. We must not only consume protein no longer than 15-30 minutes following our workout, but we should also include
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simple carbohydrates in our post workout meal/shake in order to create more energy fast and stop these catabolic effects dead in their tracks. Your post workout shake/meal should consist of: Your body weight (x) .25 = Grams of Protein Your body weight (x) .3 = Grams of Simple Carbohydrates I recommend whey protein for your post workout meal/shake. Whey protein will be digested by your body much faster than other types of protein. It also brakes down into amino acids and is absorbed much quicker. This is why whey protein is ideal for your post workout nutrition. For simple carbohydrates I recommend dextrose. This is the fastest acting sugar available and is ideal when spiking your insulin levels following an intense workout. Adding honey to a whey protein shake would work great. Bananas are also a great source of post workout carbohydrates. If you are a hardgainer who is trying to add muscle to their skinny frame, it is very important that you follow the proper muscle building diet and nutrition plan in order to make sure that you are not packing on pounds of fat. You see, I have already given you the formula that will help you determine how much you should eat in order to gain mass,
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but unless you are eating the right amounts of the right foods, chances are that you will pack on fat and achieve an unwanted bloated look. Muscle Building Diet Tricks for Continuous Growth Another very important factor when eating to build size is knowing when to eat and what to eat at the right time. I will not argue that breakfast is the most important meal of the day, but I will say that the meals consumed following your training are most crucial when packing on pounds of muscle. There are three phases following your gym routine that could make or break your gains and must be taken full advantage of for maximum results. Phase 1 - 15 minutes following your intense workout session. This is easily the most important of the three because this determines how effective the next two phases are. It is important to follow the post workout nutrition listed above. Phase 2 - 1-3 hours following phase 1. This is the phase where your body needs high quality protein, complex carbohydrates, and little to no fat
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whatsoever. This is the growth stage that will allow your body to take advantage of the anabolic phase (phase 1) and continue to rebuild the muscle that was broken down at the gym previously. During this 3 hour phase you should be able to consume 2 full meals consisting only of high grade protein and high quality carbohydrates from wheat, whole grains, or vegetables. Phase 3 - known as the recovery stage takes place for 2 hours following phase 2. During this two hour recovery stage, your meals should be duplicates of what you consumed during phase 2. Only this time we will include fats from natural sources. This will slow down the digestive process and allow your body to work on recovering and rebuilding muscle for a longer period of time. Eat big, be big Following a proper muscle building diet like the one I have provided will allow you to notice gains on a weekly basis if accompanied by an effective gym routine. So long as you consume a clean healthy diet, you will allow your body to build mass while keeping fat levels low year round.

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Sneaky Tricks to Continuous Growth


This is the section of this course that will give you the information you need in order to bust through those skinny genetics and allow you to build muscle faster than you ever thought possible for your body type. Believe it or not, there are certain things you can practice that will allow you to keep your body in a growing state, turn your body into a fat burning machine, and increase the most important muscle building hormone your body can produce naturally. Following the "eat your way big" diet along with a consistent workout routine and these few steps, will allow you to yield steroid like results without the pills, injections, or nasty side effects. Anabolism First things first, anabolism is the state in which your body is growing. If you can manage to keep your body in an anabolic state as much as possible without steering into
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catabolism, you will almost double the rate in which you are creating new muscle. One of the main reasons ectomorphs have a problem building muscle is because their metabolism is so fast naturally; they are more susceptible to being thrown into catabolism. Catabolism is the exact opposite of anabolism, this is the state in which your body is breaking down and wasting muscle or necessary calories. The main periods of the day where your body will be thrown into a catabolic state are over night in your sleep, and during or immediately following your workout. Let me share these very simple but effective tips that will allow you to avoid any catabolic reactions as well as keep you in a growing state practically 24/7. Avoiding Catabolism in Your Sleep The average person sleeps for about 7-10 hours per night. This means that we are fasting for 7-10 hours every night. While we sleep, our body burns calories in order for us to breathe, keep our blood circulating, adjusting our hormone levels, and repair growing cells. Here is the problem, once your calories from usable and stored energy are gone, your body will start to break down your protein and muscle in order to create more energy. Simply put, without
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consuming the right nutrients right before bed, your body is sure to go into a catabolic state. What Should I Consume Before Bed? 1. 25-30 grams of whey protein with milk (casein). 2. Small amount of complex carbs. 3. A tablespoon of peanut butter or flaxseed oil. The casein in the milk will help slow down the release of the nutrients (including the whey). The complex carbs will adjust the blood sugar. I would recommend a small bowl of oatmeal or slice of wheat/whole grain bread. Last, the natural fats will slow down the digestive process and keep the nutrients in your system longer. Avoiding Catabolism During Your Workout Failing to fuel your body properly before an intense workout can result in being sent into a catabolic state during your training and becoming exhausted and unable to perform at your peak. Not only will you be unable to perform at 100% but your body will be breaking down the muscle literally as you lift and make your workout practically meaningless. What Should I Consume Pre Workout?
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1. 30-40 grams of whey protein with milk (casein). 2. Complex/Slow releasing carbohydrates. In this case, the protein and casein work the same way as in your bed time meal. The casein slows down the release of the protein and distributes it evenly throughout your workout for an even flow of energy. Same with the complex carbohydrates, they are slow releasing also allowing your body an even flow of energy throughout the workout while avoiding any catabolic effects. Avoiding Catabolism Post Workout I have already gone over this in the "Eat Your Way Big" section. It is crucial that you follow the post workout nutrition section in order to take full advantage of this important muscle building state called anabolism. Proper post workout nutrition is by far the most important part of staying anabolic and allowing your body to pack on muscle faster than ever. Being that I have already gone through this area in the "Eat Your Way Big" chapter, I will simply leave you with the formula for your post workout meal. What Should I Consume Post Workout? 1. Your body weight (x) 2.5 = Protein in Grams 2. Your body weight (x) 3.0 = Fast Acting Carbohydrates in Grams
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The Mother of All Muscle Building Hormones Testosterone is 100% by far the most important hormone your body can naturally produce to yield steroid like results without the negative side effects. Think about it, steroids simply increase your testosterone levels significantly. Those hormone igniters people spend 50-100 dollars on at the local "nutrition shops", they claim to increase testosterone levels as well. So why spend hundreds of dollars on a pill or injection that can cause unwanted imbalances and/or horrendous side effects when you can increase your testosterone levels naturally (for free) while avoiding any unwanted reactions from your body. This hormone that we naturally produce is classified as an anabolic steroid because it will bulk up body tissues and encourage the retention of protein by the body. If your goal consist of packing on massive amounts of lean muscle, increasing your testosterone levels naturally is extremely crucial. Not only will increasing your testosterone levels allow you to put on incredible amounts of muscle, but it will also: *Turn your body into a fat burning furnace *Lower the risk of high blood pressure or heart attack *Increase libido Increase Testosterone Levels Naturally
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Compound Exercises: Compound exercises are heavy workouts that target more than one muscle group at a time. These intense lifts will promote the release of testosterone fast and effectively. Train Legs: The legs are not only one of the largest muscles in the body, but training them is associated with THE largest muscle in the body (gluteus maximus). Training your legs equally to your upper body is extremely important when building muscle. Heavy lifts like squats, dead lifts, and leg press allow your body to produce massive amounts of testosterone as well. Foods that Increase testosterone: Believe it or not, there are actually a substantial amount of different foods that will increase testosterone levels in your body naturally. These foods include avocado, oysters, yogurt, cottage cheese, and high quality protein meats. Testosterone can also be increased naturally by: *Working out every other day *Consume a high protein diet *Sleeping 8 hours per night Keeping your body in an anabolic state while promoting an increase in testosterone will allow you to put on size faster than ever. You will realize the extent of the progress when
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your close friends are questioning whether you're reaching your goals naturally or not. Make sure to follow every step and take advantage of any opportunity your body has to become anabolic and produce more muscle building hormones.

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Growing in your Sleep


The most common reason a lot of weight lifters fail to pack on pounds of muscle is because they fail to understand the importance of resting. When it comes to building muscle, sometimes less can be more. Whether beginners or experts, a huge and very common mistake is having the idea that the more you train, the bigger you get. These guys train 5 days a week and dont see the results they expected. The automatic assumption is Im not working out enough so they start showing up to the gym twice a day or 5-7 days a week. They eventually burn themselves out and start blaming their genetics for not being able to put on muscle no matter what they do. Have you ever seen someone in great shape and thought to yourself, whoa that guy must workout a lot? That just goes to show the logic most people have toward building muscle. Fact is, having a great muscular physique takes great dieting, proper training, and enough rest to allow muscle growth. With that being said, next time you see
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someone in phenomenal shape, think to yourself whoa that guy must eat great, train right, and sleeps like a bear. I realize that telling someone who is a beginner and is hungry to start training hard that 3-4 days per week in the gym is all you need wont be easy. Of course this person is going to assume that I am being conservative and that I dont realize how prepared he is to bust his butt in the gym 6 days a week. So then what? He figures he will take my training routine and just double his gym schedule for better and faster results. In reality, thats just not how bodybuilding works. While we are in the gym lifting heavy weights we are not building muscle, instead we are breaking the muscle down. Muscle is created while we rest and mostly in our deep sleep. Overtraining can cause *Fatigue *Depression *Increased Cortisol *Decreased blood glutamine
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*Decreased Testosterone Overtraining happens when your muscle tissue incurs more damage than it can repair. When you lift weights, the goal is to damage the muscle a bit in hopes that it will be repaired and made larger and stronger while you rest. If you do not allow your body the necessary rest in order to rebuild the damaged muscle, it will result in overtraining. How Much Rest Does Your Body Need? The amount of rest a person needs in order to rebuild muscle is determined by the individuals diet, genetics, and stress levels. For the sake of keeping things simple, someone following this program (including diet) will need at least 24 hours of rest time between gym sessions for best results. How to avoid overtraining: *Keep your workout under 50 minutes long *Take a one week break every 8-12 weeks *Workout no more than 5 days a week In order to reach your muscle building potential, it is crucial
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that you respect the value of getting the proper amount of rest. If you are someone who is on a good workout program and following a healthy diet but are failing to see results, I recommend taking 1-2 more days off per week to take advantage of the muscle rebuilding phase that occurs during rest and sleep. When Does the Most Growth Occur? The most important part of resting to build muscle is quality sleep. Most people require 8+ hours of QUALITY sleep per night. When it comes to sleep, quality is more important that quantity. There are people considered good sleepers who can get by with less hours simply because their sleep is of a higher quality. How Can I Tell If I am not Getting Quality Sleep? *You are having trouble waking up *You are hitting the snooze button *You feel groggy with little to no energy How Can I Increase My Sleep Quality? *Decrease water intake a couple hours before bed
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*Avoid working out too late at night *Keep a healthy diet (No heavy meals before bed) *Decrease stress levels Sleep and Grow Sleep is by far the most important part of resting when building muscle. You will realize that increasing your sleep quality will make you more alert, give your more energy throughout the day, allow you to concentrate, and make you stronger. If you havent already noticed, all the benefits of quality sleep will make for a better and more intense workout while allowing your body to repair and rebuild the damaged muscle for faster recovery.

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Mass in a Flash Workout


Now that you have all the necessary information needed to understand how to build muscle at a faster rate than you thought possible, its time that I share with you a very solid workout regimen to compliment everything else. This workout is made up of nothing but big testosterone enhancing compound lifts that will target every single major muscle group in your body for incredible strength and mass gains. This workout along with all the tips and tricks I have shared with you throughout this report allowed me and numerous students to gain 20 pounds of solid muscle in a short 6 weeks. I feel confident that given the information I am sharing with you in this book, you can accomplish those same results and benefit from all the perks of being in great physical shape. Before I just throw the workout routine at you, there are a few very important things you should know in order to receive the best results from this routine.

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How Many Repetitions per Set? The amount of repetitions you perform per set may very well be the most important part of the routine itself. The reason rep range is so important is because this is what determines whether you're focusing on strength, muscle density, or muscle mass. Now, the title of this report is "Mass in a Flash" because the main focus here is to pack on as much muscle as possible in the shortest amount of time. With that being said, I am going to share with you the rep range necessary to put on as much mass as possible. However, I will also reveal rep ranges for those who may have a slightly different goal set. In order for your muscles to grow in size, we must activate a type of muscle hypertrophy called sarcoplasmic hypertrophy. During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases. This type of hypertrophy is typically triggered by performing 12-15 repetitions. Strength: 1-3 reps Strength and Density: 4-6 reps

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Strength, density, some size: 7-10 reps Size: 12-15 reps (According to the list above, follow the proper rep range for your personal fitness goals.) Mass in a Flash Workout Guideline: Remember, this is a 12 week program that will help you pack on a serious amount of mass if followed properly. After 12 weeks I recommend taking 1 week off and continuing with my "Bony to Brawny" routine to make sure your body does not adapt and continues to grow at an extreme rate. Your main goal when walking into the gym every session should be to outperform your last performance. This is called progressive overload and it will ensure that you are adding enough strain to force your muscles into growth. One way you can ensure progressive overload is to use the same amount of weight as your previous workout only adding an additional 1-2 reps. Another tactic to make sure you are increasing intensity is to add 2.5-5 pounds to the given lift and performing the SAME or MORE reps per set.
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There will be two sets of similar workout routines. My recommendation to you is, alternate evenly between the two. You MUST take one 24 hour rest in between every workout session. To put it simply, you should be working out once every other day. Feel free to take one extra day off every other week for best results. How Many Sets Per Workout? Week 1-4: 3 sets per workout Week 5-8: 4 sets per workout Week 9-12: 5 sets per workout How Much Rest between Sets? Week 1-4: 1 Minute rest in between sets Week 5-6: 45 Seconds rest in between sets Week 7-8: 30 Seconds in between sets Week 9-12: 15 Seconds in between sets Mass in a Flash Workout #1 Barbell Squats Bench Press (Flat, Inclined, or Declined)
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Dips/ Wide Grip Pull ups (Superset) Bent over Rows Military Press Mass in a Flash Workout #2 Dead lifts Lat Pull downs Close Grip Chin ups / Push Ups (Superset) Bench Press (Flat, Inclined, or Declined) Hang Clean and Press Once you have completed your 12 week program, take an entire week off for rest. After this program you may notice a decrease in results due to your body adapting, in this case I recommend moving on to the more advanced "Bony to Brawny" routine that allowed me to continue to pack on solid muscle after already reaching what I thought would be my peek.

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About the Author

Alain Gonzalez is a personal trainer, mixed martial arts competitor, free lance writer and fitness consultant who has dedicated his life to helping others meet their fitness goals. His transformation has been featured in articles on websites all over the internet and has given hope to countless hardgainers all over the world. He is the founder of www.MuscleMonsters.com, a fitness site dedicated to helping skinny guys and gals build muscle and stay lean, and is the author of "Bony to Brawny" The skinny guy's secret to explosive muscle gains revealed.

Copyright 2011-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com