The Truth About Building Muscle

Your A To Z Guide For Gaining Maximum Muscle In Minimum Time
By Sean Nalewanyj www.MuscleGainTruth.com

The Truth About Building Muscle

Copyright & Disclaimer

- Copyright & Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted. © www.MuscleGainTruth.com - All Rights Reserved

2008 - www.MuscleGainTruth.com - All Rights Reserved

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The Truth About Building Muscle

Table Of Contents

Table Of Contents
Chapter 1: Introduction Chapter 2: The Muscle-Building Philosophy
Why Do Muscles Grow? Intensity and Progression Why Less is More

6 22
24 27 38

Chapter 3: Structuring The Perfect Workout
The 3 Components Of A Successful Workout The 5 x 5 Warmup Pre-Workout Stretching The Hypertrophy Phase Duration Volume Exercise Selection Machine or Free-weights? Resting Between Sets Ideal Rep Range Rep Speed Proper Breathing The Cool Down Phase Frequency Taking 1 Week Off Total-Body Training Leg Training Arm Training Strength Imbalances Lifting Straps Socializing Choosing a Training Partner

43
44 45 51 52 53 55 58 61 63 65 68 70 71 72 76 78 79 82 83 84 85 86

Anabolism Vs. Catabolism 5-7 Meals Per Day Calories Protein Carbohydrates Glycemic Index Chart Fiber Fats Water Alcohol

Chapter 4: Optimum Muscle-Building Nutrition

95 98 101 110 116 125 129 131 134 138

91

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The Truth About Building Muscle

Table Of Contents

Chapter 5: Supplementing For Massive Gains
Protein Supplements Whey Protein Meal Replacement Powders Protein Bars Creatine Multivitamins Essential Fatty Acids Glutamine Beta-Alanine ZMA Glucosamine Caffeine HMB CLA Methoxy Taurine BCAA's Chromium Picolinate N02 Tribulus Citrulline Ecdysterone Myostatin Blockers Tyrosine Carnitine

147
153 155 158 160 162 171 176 178 182 184 185 186 188 189 190 191 192 193 194 196 198 199 200 201 202

Chapter 6: Critical Feeding Times
Morning Nutrition Pre-Workout Nutrition Post-Workout Nutrition Pre-Bedtime Nutrition

204
205 207 210 216

Chapter 7: Muscle-Building Myths Uncovered
Myths #1-15

221
222

Chapter 8: Proper Rest & Recovery
Sleep Injury Prevention Taking Time Off Training With An Injury Training When You're Sick Taking a Day Off

238
239 242 248 250 255 258

Chapter 9: Closing Words

260

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Table Of Contents

*Wait!*
Here’s an extremely important message for you: Before attempting any of the nutritional, weight training or supplementation guidelines discussed in this e-book, you MUST get a doctor’s approval first! You should have a complete physical examination, especially if you’ve been living a primarily sedentary lifestyle. You also need to check with your doctor if you have diabetes, high blood pressure, high cholesterol or if you’re over the age of 30. Have you had any physical injuries recently or in the past that might be affected by an intense workout program? These are all factors that you absolutely must get checked out by a medical doctor before you proceed any further with the recommendations outlined here. Get it? Got it? Good!

2008 - www.MuscleGainTruth.com - All Rights Reserved

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Underground Anabolic Muscle-Growth Breakthrough!" Uh huh. Sitting comfortably in my reclining leather computer chair. My supply of multivitamins is getting low.www. Never-Before Seen. I'm about to leave. I finish answering the remainder of my emails and have successfully completed my list of tasks for the night. I toss 3 bottles into my online shopping cart and pay the imaginary clerk with a few clicks of my mouse (isn't the Internet great?). but on the way out something catches my eye. I'm not feeling super-tired just yet... yeah.The Truth About Building Muscle Chapter 1: Introduction Chapter 1: Introduction Here's the scenario… It's late at night.All Rights Reserved Page 6 of 266 . The title reads: "Renegade Bodybuilding Guru Discovers Revolutionary. I decide to pay this website a visit just out of plain curiosity. It's been a long day. so I decide to stay up and surf the web for a little while longer. so I decide it's time to re-stock. It's a banner advertisement for an online bodybuilding program. I'd been involved in the bodybuilding and fitness scene long enough to pinpoint a false promise when I saw one. I cruise on over to my favorite online supplement store. sitting at my computer desk.MuscleGainTruth. *Loading Homepage* The title at the top reads: 2008 . right. but I'm still awake.com . and I'm feeling pretty relaxed with my headphones on and a nice glass of ice water to my left. Most of the neighborhood is asleep.

The me of years back wouldn't take his shirt off. that is.MuscleGainTruth. but also very convincing. and walked around with the painful self-conscious awareness of 2008 . and I become quite angry at the thought of it. His writing style is equally as impressive. The "me" of years back. Never-Before-Seen.www.All Rights Reserved Page 7 of 266 . A giant "Click Here To Order!" link is sprawled across the middle of the page. I realize that the people who are buying into this far-fetched marketing hype are people just like me. didn't like going to the beach. entertaining and witty. He's lying. and he's taking people's hardearned money in the process. The website is extremely well organized and put together. I do quietly admit that this fellow is quite the online salesman. As I get farther and farther down the page. a giant load of B. I scroll down the page and begin reading through the sales letter. I start to feel frustrated with the incredibly misleading message he's putting across and the false-hope that he is pounding into his readers' brains. Who is the "me" of years back? I'll tell you who… The me of years back was a weak. He's lying straight through his teeth. Although I'm fully aware that this website is nothing more than.com . I quickly realize that there are probably quite a large number of people falling for this scam. Underground Muscle-Growth Secrets That Will Literally Force Your Body into Anabolic Overdrive And Will Allow You To Gain 30 Pounds of Steroid-Like. skinny and unconfident person who couldn't stand looking at his body in the mirror. Rock Solid Muscle Mass in 30 Days or Less!" I can't help but chuckle to myself as I read though the page.The Truth About Building Muscle Chapter 1: Introduction "Learn The Shocking.S. well. What is he doing that is so terrible? Well. the humor that I once saw turns to contempt.

All Rights Reserved Page 8 of 266 . Many others (actually.The Truth About Building Muscle Chapter 1: Introduction being the "skinny" kid. hopelessly tossing weights around. stronger and more muscular. Some of them would achieve impressive results and would be able to confidently say that the effort they put in was proportionate to the changes they saw in the mirror. How can this be? "Renegade Bodybuilding Guru Discovers Revolutionary. would literally dedicate every inch of their being to packing on some new muscle weight. the most important thing he came to realize was that building muscle was NOT as complicated as all of the so-called “gurus” were making it out to be. There were no magical routines or secret supplements. He then put his newly gained knowledge to use. Eventually.www. sitting in the dark. Underground Anabolic Muscle-Growth Breakthrough!" 2008 .MuscleGainTruth. it was actually very straightforward. desperately plugging away in gyms the world over. reading about this so-called "bodybuilding guru" and his "Anabolic Muscle-Growth Breakthrough Program. would battle through the sometimes unbearable burn of contracting muscle fiber. basic principles. The me of years back would have done anything to become bigger. all it took was the consistent application of a few proven. Most others would lift until they were blue in the face. He began by dedicating every ounce of his energy toward literally consuming and digesting every piece of available bodybuilding literature he could find. and at the end of the day their mirrored reflection would remain the same. I envisioned all of the aspiring muscle-builders out there. searching for that "magical" formula that would yield massive muscle gains. most others) would not find the same success. he gained enough confidence and courage to make a change. So here I was. After countless hours of research. but he didn't know where to start or whose information to trust.com . and didn't once look back. In fact. 80 pounds of solid body weight heavier." I started thinking deeply. Never-Before Seen.

At the top of the page. I wrote. Using this program. skinny or just somewhere in between. step-by-step system based on logical. By Sean Nalewanyj. and I began writing once again. I took my headphones off. The goal of this book is to put the muscle-building process into perspective and to provide people with a simple. I double clicked the "Microsoft Word" icon sitting on my desktop. And then I wrote some more.All Rights Reserved Page 9 of 266 . you will safely and efficiently build 2008 . in big. proven principles.www. I wrote… The Truth About Building Muscle. the basic muscle-building methods still remain the same. I added. Angry.MuscleGainTruth. Whether you're fat. I woke up. A year later I was finally finished. biological jargon to make this program sound "high-tech" or "revolutionary". I shut my door. I pulled my chair up extra close to my keyboard. and wrote. and wrote and wrote some more. bold writing. I revised.The Truth About Building Muscle Chapter 1: Introduction That's why. I started writing. and I began to type. I went to bed that night. patience and perseverance in the gym has been taken over. actually. chrome gym equipment and straight-up lies. attacked and destroyed by an over abundance of miracle programs. Good old-fashioned hard work. It's because the world of bodybuilding information is corrupt. fancy. What you're about to read is the bare-bones truth. I edited.com . secret musclegrowth pills. frustrated and motivated to change this. I'm not going to purposely fill your head with all sorts of scientific. and wrote some more. Quite the contrary. I wrote. I took away.

I can assure you this: there is something here for everyone. Regardless of what you currently know or don't know.All Rights Reserved Page 10 of 266 .MuscleGainTruth.com . and accomplish all of this as quickly as your body will allow. burn excess body fat. gain strength. Do you want to learn the truth about building muscle? Well. Some of this information you may already know. here it is… 2008 .The Truth About Building Muscle Chapter 1: Introduction muscle.www. and some of it may be completely new to you.

Whoever is reading this is going to be absolutely captivated. So. searching for that perfect combination of words and phrases to fully encapsulate everything that this book is about.com .www. witty jokes and flawless University level English. I'm thinking to myself. "wow." I'm not going to write every sentence with plays on words. and nothing more.MuscleGainTruth. I'm not going to try and dazzle you with fancy words like "protein mRNA transcription" or "muscle sarcomere hypertrophy. the concept of building muscle size and strength will make sense. clever. They'll cry. they'll be so absolutely inspired and affected that they won't know what to do. 10 minutes later. Why not? Well. This book will become a part of them. building muscle is simple. I'm going to teach you everything you need to know. Contrary to what most people believe.The Truth About Building Muscle Chapter 1: Introduction The Real Introduction I've been sitting here for a quite a while trying to think of a clever way to kick off this book." By the time you finish reading through this book. My goal in writing this book is to make things simpler for you. this book is really going to be something. not more complicated. 2008 . Discard what is not. They'll laugh.All Rights Reserved Page 11 of 266 . it's because the information that I'm getting ready to write about is nothing special or super-exciting to begin with. I've been exploring deep and into the farthest corners of my brain. you'll realize just how straightforward it really is. plain and simple." That was me 10 minutes ago. that's exactly what I'm going to do. By time they finish reading. As Bruce Lee said… "Absorb what is useful. I realize that I can't accomplish this. Everything you need to know. And when it finally makes sense to you.

com . that's what it takes to build muscle. because it's so easy to get caught up in this infinite whirlwind of bodybuilding misinformation. and believe me. The list goes on and on until you are eventually led to believe that building muscle is an infinitely complex process involving rocket science precision and an intimate understanding of human physiology. it is extremely difficult for the average weightlifting beginner to know where to start. What would you think if I told you that the basic principles for gaining muscle size and strength are the same today as they were back in the 1950's. right? Wrong! It continues to amaze me how misguided the majority of people are when it comes to gaining muscular size. from books to magazines to the Internet. No one can blame them. 2008 . which exercises work and which ones don't. Building muscle is not a complicated process. This causes the majority of people to start off on the wrong path and waste valuable time and energy in the process. It is a very difficult practice to actually execute. The problem is that since there is such an enormous amount of muscle-building information out there. which foods to eat and which ones to avoid. you'd probably think I was crazy. however.All Rights Reserved Page 12 of 266 . The seemingly endless heap of bodybuilding theory and science makes it nearly impossible to differentiate between the good information and the bad information.The Truth About Building Muscle Chapter 1: Introduction I'm not saying that it's easy. understanding the basic guidelines to increased muscle mass and strength is an entirely different matter. think again. there is a lot of bad information out there. So if you are one of those people who has fallen victim to muscle magazines and socalled "miracle supplements". It's so easy to get confused of this routine or that routine. but learning the proper methods and techniques to gaining muscular size is actually fairly straightforward. 40's and even 30's? Well. I mean. The reality of it all is that this ultimate goal is much more straightforward than most people make it.MuscleGainTruth.www.

We must purge all of the unnecessary nonsense that is confusing you and pushing you farther from your goals rather than closer to them. While some areas of bodybuilding (such as proper nutrition and supplementation) have allowed today's lifters to make faster gains than those who trained years before. that's better. just accept the above statement as if it were the complete and total truth. You should not be asking questions such as "why can't I do this?" or "the huge guy at my gym said to do this. The principles outlined in this book are aimed at average people with average genetics that are looking to pack on the greatest amount of muscle that they possibly can and in the shortest period of time. Fancy chrome gyms. This way we can work with a clean slate and you can be completely open to what I tell you." Yes.The Truth About Building Muscle Chapter 1: Introduction It would seem obvious that with all of the rapid advances in sports science and workout techniques things could only be getting better.com .All Rights Reserved Page 13 of 266 . The first thing we must do as an opening to this book is to cleanse your mind of every piece of inaccurate bodybuilding information you have learned up to this point. you will quickly discover that this is not the case. a lot of areas have actually gone downhill. super-high-tech workout machines and bogus bodybuilding magazines have blinded many of today's hopefuls and have prevented them from making the gains they deserve.MuscleGainTruth. However. some people do achieve impressive gains in muscle mass and strength using their own unorthodox methods. Although I know this probably isn't true. if you look a little bit closer at the overall idea behind building muscle. Don't be angry. 2008 . but these are simply the people who have superior muscle building genetics and will grow no matter how they train. and may come as a bit of an insult: YOU DON'T KNOW ANYTHING ABOUT BUILDING MUSCLE! There.www.

MuscleGainTruth.The Truth About Building Muscle Chapter 1: Introduction And I know how hungry for success you are right now. I am here to equip you with what I believe to be the absolute best muscle-building techniques available so that your hard work and perseverance pays off in its fullest. and that's what I am here to help you accomplish.All Rights Reserved Page 14 of 266 . Anyone who is willing to make that commitment and put their body to the test deserves success. and I want you all to follow the same path that I did… 2008 .com . I can completely relate to anyone who is new to the weightlifting scene. Are you ready to set all of your fears and inhibitions aside? Are you ready to take your body to limits you never thought possible? Are you ready to blast your entire body into a gigantic spurt of muscular growth? Are you ready to finally be happy with your reflection in the mirror? Perfect! That's what I love to hear. I can literally feel your musclebuilding hunger oozing through these pages.www. and so that all of your muscle-building goals are met.

As I was looking in the mirror. I was never happy with my body. and that I could never achieve true happiness until I looked the way that I wanted to look.com . and all my life it had taken a toll on my confidence and on the way that I viewed things. it was that. I did the whole "hiding behind baggy clothes" trick that most skinny guys do. I felt so weak and small compared to everyone around me. and before I ever picked up a dumbbell I was nothing more than an average skinny guy with a far-off fantasy of being huge. I started thinking really deeply about how badly I wanted to become bigger. "why can't I just be average?" Forget about being huge and muscular.The Truth About Building Muscle Chapter 1: Introduction A Little Bit About Myself My name is Sean.www. unhappy and unsatisfied. I just wanted to feel like I wasn't a toothpick compared to everyone else! Then one day it hit me.All Rights Reserved Page 15 of 266 . I could 2008 . doing everything I could to avoid showing people my body. I thought back to the seemingly endless days where I walked around with my confidence in the dumps. Maybe I wasn't as small as I imagined. even though I knew what was hiding underneath.MuscleGainTruth. I was absolutely sick and tired of being so preoccupied with my scrawny little body and decided that I could no longer continue this way. I would always whine and complain to myself thinking. but it didn't matter. In my mind I was nothing. If there was anything in my life that I wanted to change. I didn't like taking my shirt off or going to the beach because I was embarrassed about my weight and was afraid of being looked down on. I realized that there was no reason to continue living my life this way. something inside my head just sort of snapped. stronger and more muscular.

I imagined the startled looks on my friends' faces as they stared in disbelief at my new physique. I took the leap of faith and made the conscious decision to change. how much work it would take or how much pain and discomfort I would have to endure.com . This was it. there is a lot of bodybuilding information out there. There is nothing more to it than that. I literally spent hours each day soaking up every piece of bodybuilding literature I could find. I envisioned the attention I would get from women and could hear them saying "flex your arm for me!" I thought about how amazing it would feel to put on a tshirt and feel the sleeves hugging my newly developed arms. I had made the decision and there was no turning back. and let me tell you. and the profound effect it had on my self esteem and on my outlook on life. In that very moment. I would achieve my goal of becoming huge and muscular. That night I began researching. muscular and defined.MuscleGainTruth. The key for me was to differentiate between the good information and the bad information. 2008 .All Rights Reserved Page 16 of 266 .The Truth About Building Muscle Chapter 1: Introduction remember the jokes and insults that I endured from my classmates. Once I was able to create a clear mental image of the body that I wanted to achieve and could literally feel success at my fingertips. I started envisioning what my new body would look like: ripped. I read anything and everything I could get my hands on to find out what the absolute best methods of building muscle were. I was really going to do this. and then put it to use. I was going to prove everyone wrong and show them exactly what I was made of. my mind took a 180-degree turn.www. If I truly wanted to be happy with my body then quite clearly the only way of accomplishing that would be to use my own power to change it. I decided that no matter how hard it would be.

I realized that there were no top-secret routines or magical supplements. 2008 . To go from being thin and underweight to having people asking me for bodybuilding advice is a feeling that can only be experienced to understand. The feeling was surreal. My life has completely changed for the better now that I have pursued bodybuilding. if applied consistently.The Truth About Building Muscle Chapter 1: Introduction A lot of my earlier days were a complete trial and error process.All Rights Reserved Page 17 of 266 . look in the mirror and be overcome with a feeling of pride. I could not believe that I was actually beginning to see and feel a difference in my body. No matter where I go or what I do. produced amazing results. I cannot even begin to describe the feeling of transforming my physique from weak and skinny to strong and muscular as a result of my own hard work and perseverance. A couple of months went by. knowing that I was able to change my body through my own effort and determination. but eventually I was able to narrow it down far enough to figure out what worked and what didn't. My arms had also increased by an inch. but my friends and family were beginning to take notice as well. As soon as those first 10 pounds came. The thing that I came to realize most from all of my research and training experience was that building muscle was actually pretty straightforward. and I had gained 12 pounds. I now weigh in at a lean and muscular 210 pounds.www. Not only that. which. I am able to wake up everyday. and without the use of steroids. I knew I was hooked for life.MuscleGainTruth. I get comments from people all the time who cannot believe the gains I was able to make in such a short time. I am always able to walk around with my head held high. just a few basic principles. That's the beauty of it. I was actually able to look in the mirror and see my muscles becoming larger and more defined as each week passed.com .

Let's stop wishing we were muscular.com . workout gismo or miracle pill that 2008 . and is something that you must be willing to face and conquer. and is something that you must accomplish in order to understand.The Truth About Building Muscle Chapter 1: Introduction The satisfaction of reaching your goals is a feeling unlike any other. All you must do is realize that potential and then put it to use. and you can't not be successful. Reaching your goal of bigger. If you truly want something. what are you waiting for? The world is full of people with unrealized potential. over and over and over again.All Rights Reserved Page 18 of 266 . it is very hard work. I won't lie to you. Well. but chooses not to. "Building muscle is one of the simplest things to understand but one of the most difficult to implement. let's make it count this time. magazine. and get muscular. Any advertisement you read for a book. I mean seriously. has the potential to do it. and when you are happy with your body. You have all of the power you need to change buried inside of you. Let's put all the pissing and moaning aside and get to work.www. Your body is what houses your entire being." It's so true. that feeling of satisfaction and pride will carry over to every other aspect of your life.MuscleGainTruth. Building muscle is hard! Anyone who tries to tell you otherwise is a straight up liar. stronger muscles is simply a matter of having the right knowledge (the reason you bought this book in the first place). then go out and get it! I have no sympathy for a person who wants to accomplish something. You really do have the potential to do this. I heard a quote once and it said. and there is no reason to continue living your life unhappy with the way you look. Combine that with patience (Rome was not built in a day) and perseverance. and then systematically applying it. You only live once.

It is all too common to see those who go to the gym for a few months and then simply quit.www. One of the biggest reasons for this is that most people don't really know what they're doing. The job of this book is to deliver the truth. They end up tired and frustrated with little to nothing to show for their efforts. you're sticking it out and becoming the best that you possibly can.com . This is also what makes reaching your bodybuilding goals such a huge taste of victory. and will require you to face large amounts of physical discomfort in the gym and to constantly feed yourself with proper nutrients. train 2 hours a day. and soon enough they give up for good. I would guess that around 95% of people who embark on the journey to physical greatness fall far short of what they had hoped to accomplish. and then can't figure out why they aren't getting results. knowing that while others are failing and giving in to laziness.MuscleGainTruth. 2008 . 6 days a week. Don't become a statistic! Become a success story! The beauty of it is that all of your passion and drive for success can be put to the best use possible. week in and week out. You won't have to endure a strung-out trial and error process or waste any of your valuable time on routines and diet plans that simply do not work.All Rights Reserved Page 19 of 266 . The truth is that building a significant amount of muscle is a difficult task.The Truth About Building Muscle Chapter 1: Introduction tries to portray the muscle-building process as a walk in the park is simply misleading you and trying to steal your money. They read some bogus routine in their favorite muscle magazine. Why? Because I am going to show you exactly what you need to know to get the best results you possibly can. By reading this book you will have a very significant edge over those who choose to go about it their own way.

In the end it all comes back to you. set you up with a highly-effective diet plan and motivate the hell out of you. easy-to-understand lesson plan. the most efficient workout techniques. and very fast. I transformed my body through week after week and month after month of the same repetitive application of a few basic principles.The Truth About Building Muscle Chapter 1: Introduction I will literally save you hundreds of hours of painstaking research and will lay the entire muscle building process out for you in a simple. You must promise yourself that no matter how difficult your journey gets (believe me. it will get difficult). you must make yourself a promise. and to the decision that you have made. give you a flawless workout schedule. I can fill your head with all of the best muscle-building information possible. There is absolutely no room for giving in and slacking.www. as you read this. 2008 . From there on it will simply be a matter of executing the knowledge that you have gained. This is the only way that you will truly reach your goal of increased muscle mass and strength. that you will dig down deep and press forward. proper nutrition.MuscleGainTruth.com . and everything in between.All Rights Reserved Page 20 of 266 . You can have all the knowledge in the world but without the ability and inner-strength to apply that knowledge you will get nowhere. By the end of this book you'll know exactly what you need to do to build the greatest amount of lean muscle mass that you possibly can and in the shortest period of time. So before we get started on the “knowledge” portion of this book. but without 100% passion on your part you will not make the gains you are looking for. you must promise yourself that you will succeed at all costs. recovery. You will learn in detail about all of the most important principles when it comes to building muscle such as intensity and progression. Right now. or how tempted you are to give up. supplementation. and that is the hardest part by far.

unhappy and unsatisfied with the way I looked. the journey got hard. So pay close attention and let me teach you. it is about willingly blasting your muscle fibers to their complete and utmost limits! This is it. It's all about passion. and is the only attitude that guarantees success. This is the same attitude you must apply. Take the leap of faith. Get that dream body that you deserve. and this is your chance. it is about total and utter disgust for anything else! It is not about training intensely. The fact that you have purchased this book tells me that you really want this and that you are willing to put in the time and effort to learn how. do you want to build some serious muscle? Well you can.com . and you have promised yourself that you will follow through. I remembered staring in the mirror. All I can say is that giving up would have been the worst decision I ever made. You have made the conscious decision to change. and without passion you have nothing. 2008 . it is about complete domination of every situation! It is not about trying to be the best. I pressed forward and continued with my hard work.The Truth About Building Muscle Chapter 1: Introduction Yes. Starting right now. So instead of throwing in the white towel and giving up. Instead. Make a change.MuscleGainTruth. Building muscle is not about working hard.www.All Rights Reserved Page 21 of 266 . I reached deep within myself and remembered just how badly I wanted to succeed. and there were times when I thought about packing it in. Let's get started. Do you want to build some muscle? I mean.

and I base this on the following: 1) My own personal results 2) The thousands of hours of research that I’ve conducted on the subject 3) The results that I’ve seen in others following these principles 4) The general consensus among many top level experts 5) The fact that it makes the most logical and rational sense 2008 . This book is much more than a bunch of random sets. Unfortunately you'll need to spend some time learning how to build serious muscle before you attempt to do so. and this will allow you to see just how simple and straightforward this process really is. You would never build a house without blueprints. and each has its own unique advantages and disadvantages. pumped and ready to build some serious muscle. and this situation is no different. it is a holistic muscle-building philosophy.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Chapter 2: The Muscle-Building Philosophy Okay. before we get started. We are going to look at muscle-growth from its most basic roots. reps and exercises tossed together. The purpose of this first section is to introduce you to some very important principles and ideas in an effort to mold your basic overall muscle-building approach.com . Now.MuscleGainTruth.All Rights Reserved Page 22 of 266 .www. What I am presenting to you is what I personally believe works best. Hopefully by now you're motivated. There are literally an infinite number of approaches out there. let me just say that I don’t claim that this is the only way to build muscle or that the principles that I outline are the be-all-end-all of the bodybuilding game. it's time to begin.

consistently and with dedicated focus.MuscleGainTruth. So while this may not be the only successful approach to building muscle. results are virtually guaranteed.com . and is infinitely important to understand during your quest to increased muscle mass and strength… 2008 . efficient and logical approach to building maximum muscle size and strength in the shortest period of time possible. let’s get down to business! The very first thing I would like to do is talk about a very simple concept. It’s the most basic question one can ask. and while there may be many different approaches out there that do deliver solid results. The only way that this approach will not work for you is if you don’t properly apply it.All Rights Reserved Page 23 of 266 . impressive changes in their body.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ These 5 factors combined have led me to support and preach everything that you are about to read.www. It is to my belief the most effective. I believe that the approach you are about to learn is without a doubt the best way. If you do properly apply it. Now that that’s out of the way. I can honestly say that I believe anyone who follows this program as it is outlined will see dramatic. and one that is often overlooked. and I truly do believe that.

and is something that you should definitely be aware of and understand. b) when you haven't drank you feel thirsty. to tell you the truth. It's that simple.MuscleGainTruth.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Why Do Muscles Grow? Did you ever really think about that? Do you even know why they grow? How can one possibly put together a solid weighttraining program if they do not even know the answer to this basic question? Well. Now I'm not saying that's not true. Don't worry about that. we humans tend to think of ourselves as such incredibly important beings who are here to serve some great purpose on earth. The precise biological steps involve all kinds of complex reactions that no one has quite uncovered yet. Through millions of years of evolution the human body has evolved and created natural alarm systems in response to stress in order to ensure our survival.www. You see.com . we are here for one thing: to stay alive and healthy so that we can pass on our DNA and procreate. but as far as mother nature is concerned. because in the grand scheme of things understanding the nitty-gritty biological processes involved in muscle growth really isn’t worth your time. It is the concept of muscle growth that is another matter. Think of it this way: every single action and process that goes on within your body is centered around the ultimate goal of keeping you alive and healthy. no one really knows for sure the exact science behind muscle growth.All Rights Reserved Page 24 of 266 . 2008 . Think about it: a) when you haven't eaten you feel hungry.

you are voluntarily inflicting damage on your muscles by "breaking down" the fibers. but crucial to understand. When you go to the gym. The action of muscle growth. Now pay attention. This concept is absolutely crucial to understand and implement. Since the ultimate goal is to keep you alive and healthy.MuscleGainTruth. the body will rebuild the muscles bigger and stronger in order to protect itself against a possible future threat. you place your muscles under stress by lifting weights.All Rights Reserved Page 25 of 266 . d) when you're out in the sun you acquire a tan. The moment you leave the gym your body will begin repairing these tears. It's very similar to the way that the body builds calluses on the skin from overuse. What conclusion can we draw from this? In order for muscle growth to occur.www. Each repetition closer to muscular failure (the point at which your muscles “give out” and no further work can be performed despite your best efforts) creates deeper inroads into the muscle fiber and causes what are called "micro-tears". Micro-tears through resistance training -> Repairing of damaged muscle -> Increased size and strength as a natural evolutionary response It's a simple concept.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ c) when something harms your body you feel pain. can be viewed in exactly the same way. In other words. Your body will perceive this as a potential threat to its survival and will react accordingly. scientifically known as "hypertrophy". Although you have just begun learning about the basics of muscle 2008 .com . your body must perceive the work performed in the gym as a threat to its survival. Think of excess muscle tissue as one giant “body callus”.

www. It's actually two separate ideas.All Rights Reserved Page 26 of 266 . and is absolutely. and you will only get the results you are looking for if it is put into practice… 2008 . it is already time to share with you the absolute most important principle in the entire muscle growth process. This principle is what muscle growth is ultimately based upon. positively critical to understand and implement if you want to see real results.com .MuscleGainTruth. Gaining muscle is all about following this law.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ growth. but they both go hand in hand.

This law is at the very root of the muscle growth process. b) Progressively increase the workload from week to week by either increasing the weight lifted or the number of repetitions performed for each exercise.MuscleGainTruth. It is one that is often overlooked and is the main reason why most people do not see the results they are looking for. The Law of Intensity and Progression simply states that in order to build muscle. say it out loud 10 times so that the words are tattooed on your brain and you will not forget their importance. 1) Intensity: The amount of effort exerted by the muscles on each given set of each given exercise. Your muscle-building success in the gym completely depends upon the law of intensity and progression. Let’s break it down… 2008 .com . In fact.www. 2) Progression: Consistently increasing the amount of weight lifted or the number of repetitions performed on each exercise.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Intensity and Progression You see those two words up above? Consider those your two new best friends. we must: a) Train with enough intensity and effort on each given set in the gym in order to trigger an adaptive growth response from the muscles. I cannot possibly stress the importance of this principle enough. Let me explain this all-too-important principle.All Rights Reserved Page 27 of 266 . Every single thing you do in the gym should be focused around the law of intensity and progression.

The plain reality is that you will not make significant increases in muscle mass and strength unless you train at a level that is at (or very close to) your maximum potential effort.com . You began reading this book in the hopes of building some serious muscle. in order for the muscles to grow they must perceive the stress placed upon them in the gym as a threat to their survival. The idea of 100% intensity is simply this… Every set that you perform in the gym should be taken to the point of concentric muscular failure. 2008 .All Rights Reserved Page 28 of 266 . If you truly want to add a considerable amount of muscle mass to your frame. but obviously this falls within certain limits. you should train to as high a level of intensity as you safely can. and now you must be prepared to do what it takes to achieve that. such as the pressing motion of a pushup or the pulling motion of a chin-up. Therefore it is only logical that in order to yield the most dramatic response from the muscles possible.www. Concentric Muscular Failure: The point at which you are unable to complete an additional positive repetition of a given exercise despite your greatest efforts. Instead of "100% intensity". Side note: there are two basic phases to every exercise that you perform in the gym: the “positive” (concentric) and the “negative” (eccentric).The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Intensity As I stated before. I should have more accurately said "100% controlled intensity". The goal here is not to completely annihilate your body until you can't get out of bed in the morning. it should be as if you are going to war. When you enter the gym. There is absolutely no room for slacking or laziness here.MuscleGainTruth. The concentric portion is the “lifting” phase. you must be prepared for the inevitable discomfort that is associated with high intensity resistance training. You will be putting forth a large amount of effort every time you train.

let’s say you’re performing a set of bench presses… Your spotter helps you un-rack the weight and you begin your set. the second is a bit tougher and as you continue the set each repetition becomes increasingly harder. After a hard struggle you finally crank out that 5th rep. their excess muscle tissue is broken down for use as energy? It's because your body wants to get rid of it! My point? YOU MUST FORCE MUSCLE GROWTH UPON YOUR BODY! In doing this. your body does not want excess muscle. So put your muscles in a downright uncomfortable. By the time the 5th rep comes you’re pushing with all of your strength in order to make the bar move. Your spotter helps you re-rack the weight. Remember.com . You lower the bar back down to your chest and begin pushing. When we refer to “concentric muscular failure”.All Rights Reserved Page 29 of 266 .MuscleGainTruth. you will leave your body with no other choice but to increase the size and strength of the muscles in order to protect them from a possible future attack. Even though you are pushing as hard as you possibly can and with 100% of your effort.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ The eccentric portion is the “lowering” phase. the bar will not budge and another repetition cannot possibly be performed despite your greatest efforts to continue the exercise. such as the lowering motion of a pushup or the lowering motion of a chin-up. Why do you think it is that when a person stops training. Don't you see? Muscle growth is all about adaptation to the environment. and now you attempt a 6th rep. are talking about being unable to perform an additional positive repetition. You’ve just successfully trained to muscular failure.www. Muscle is a metabolically expensive inconvenience for the body to deal with. as we were meant to be lean and smaller framed. For example. This is an unnatural state. stressful environment so that they 2008 . The first rep is easy to perform.

It is very important that you always utilize proper form and make sure that your joints and connective tissue are not being stressed too heavily. That being said.All Rights Reserved Page 30 of 266 . If you are completely new to weight training then it will definitely be a good idea to ease yourself into the gym and gradually build up your training intensity. carrying a bag of groceries or climbing a flight of stairs. there is no incentive for any change to occur. Here’s another way to look at this issue… Right now as you sit there reading this. Once you have learned the proper form for each exercise and have given your body a chance to adjust. As long as your muscles have adequate reserve resources in order to carry out these tasks. you can then begin to stretch your limits a bit. The goal here is not to kill yourself. Most of the tasks you perform on a day-to-day basis are well within the current ability of your muscles… Things like walking to and from your car. positively certain: even if you are not training all the way to muscular failure. you should be very. It will also be difficult to mentally deal with the discomfort that is associated with training to failure when you first start out. while others disagree. one thing is absolutely. your body will NOT respond in any measureable fashion. very close to it! If you do not cross a certain intensity threshold on each set.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ have no choice but to adapt and grow.www. this is not a cut and dry issue. there are some people who don’t completely agree with the idea of taking every single set to the point of muscular failure. Muscle growth is an adaptive mechanism. In the strength training world as a whole. Some experts promote it heavily.MuscleGainTruth. your muscles have stored in them a certain amount of “reserve resources” in order to carry out tasks in nature.com . and the body will only adapt if given the proper incentive to do so. but to safely push your body to its limits. Now. 2008 .

Are you starting to see the big picture? If you constantly present your muscles with tasks in the gym that do not threaten their current reserve resources. it will have no choice but to respond to this threat. Because of this. Since the body is always working to protect itself against potentially dangerous situations in nature. this is how most people in the gym train.All Rights Reserved Page 31 of 266 .MuscleGainTruth. 2008 . Why on earth would your body build new muscle tissue in response to this? It already had plenty of resources in order to complete the task. performing an overhead press with as much weight as we could possibly handle for 6 reps… All of a sudden a giant red light begins flashing and the body’s adaptive mechanisms kick into gear. Let’s say you’re performing a light set of leg presses for 10 reps. If you want to see a positive change in your body. The body must make adjustments so that if this situation were to arise again in the future it would be properly equipped to deal with it.www. Every single rep is smooth and controlled. the sets that you perform in the gym MUST be intense enough that they threaten the body’s current resources. there is absolutely no reason at all to build upon the existing resources. You finish your 10 reps and re-rack the weight.com . it was presented with a task that it physically could NOT complete. and this is exactly why most never transform their bodies to any noticeable degree. The body was presented with a task that it could not complete without severely using up its resources… Or worse. Unfortunately.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ But what happens when we present our muscles with a task that they cannot complete without extreme difficulty… or that they cannot perform at all? For example. and you don’t even begin to break a sweat. They must place the body under enough stress that it is forced to build upon its existing resources as an adaptive response. there is no real struggle. period. no new muscle will be built and no new strength will be gained.

com . If those last couple reps of your set do not cause a considerable amount of discomfort and force you to dig down deep and mentally focus in with all of your effort. If for some reason you cannot train at that high a level of intensity. even if you do not train all the way to true muscular failure.MuscleGainTruth. In order to accomplish this.www. you absolutely must train at a level of intensity high enough that the current reserve ability of the muscles is threatened. In all of my experience closely observing my clients’ training progress. it has virtually always been the case that the greatest progress was made when the training intensity on each set was maximized. I'd now like to explain the second part of the law of intensity and progression… 2008 . That being said. it will respond by increasing the existing resources of the muscles to the maximum level. do not expect to see any serious changes to your muscle size or strength. This means that you take your set to the point where. then you’re just plain not training hard enough. By presenting the body with the most difficult task possible (one which it physically CANNOT complete). if you were to train at maximum capacity.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ This is why I believe that all sets should be performed with 100% intensity to the point of concentric muscular failure.All Rights Reserved Page 32 of 266 . aim to perform your sets AT LEAST 1-2 reps short of muscular failure. I believe that the minimum level of intensity one should train with is 1-2 reps short of muscular failure. train to failure wherever possible. you would only be able to complete an additional 1-2 reps in proper form. Bottom line? If you have no injuries or other limiting factors. If you are training at less than 2 reps short of muscular failure.

Sure enough. Now an 8.www.0 earthquake hits… Do you see where I'm going with this? In order for the muscles to continually increase in size and strength. Let's see if you can figure out why progression is so infinitely important by presenting a basic analogy… Envision a building. Think about it.com . A 7. Only this time they rebuild it even larger and stronger to protect against any possible future earthquakes. do you think you would have experienced any considerable gains in muscle size during that time? Of course not. muscular hypertrophy is centered around the body's natural reaction of adapting to the environment. Workers rush to the scene to repair the damage that has been done and to protect the building against a possible future earthquake. Therefore.All Rights Reserved Page 33 of 266 . The workers return and repair the building once more. if you were able to squat 200 pounds today.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Progression Although intensity and progression basically go hand in hand.MuscleGainTruth. a 7.5 earthquake hits and the building is once again broken down. in order for the body to become larger and stronger you must continually and systematically increase the amount of weight you lift or the amount of repetitions you perform each week. In doing this the body will continue to adapt and grow to the ever increasing stress. and were still using the same weight 3 months from now. As I said before. this is without a doubt the most important part of the whole equation.0 earthquake hits and the building is severely damaged. 2008 . they must be presented with greater and greater amounts of stress each workout.

www. You should know exactly what you accomplished in the previous week and what you are striving to achieve this week. positively will not experience any appreciable gains in muscular size unless you focus on increasing your strength on each and every exercise you perform. This is why it is so unbelievably important that every single time you set foot in the gym you have your plan of attack in mind. You absolutely. This is the number one reason why most people don't experience the size gains they are looking for. and as you got better and better your mind and fingers would adapt to harder and harder songs.com . The more you progress. Since the ultimate goal of everything you accomplish in the gym is progression.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Your body would have adapted itself to squatting 200 pounds and will only become larger and stronger when it is presented with a workload beyond that capacity. As you continually adapted to songs with higher and higher degrees of difficulty. then quite clearly the entire basis for building muscle is to build strength. You'd learn how to play one song. You see.All Rights Reserved Page 34 of 266 . would you stick to playing one single song for months on end? Of course not. the larger your muscles will become. your overall skill as a guitarist would increase. If you were trying to become a skilled guitarist.MuscleGainTruth. I truly believe that if there is one important piece of advice to take away from this book. that is it. it's all about getting better each week. Get it? Got it? 2008 . This is a universal law of muscle growth and applies no matter what type of approach you choose to implement in the gym.

No progression = no growth.com .The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Good. Remember.MuscleGainTruth. continual increases in the weight you lift or the repetitions you perform each week. You now understand that the more you can progress.All Rights Reserved Page 35 of 266 . it is extremely important that you realize that strength is not gained overnight and should be increased at a gradual pace.www. However. A month later he is completely oblivious to the fact that he is still bench pressing the same weight for the same reps and yet he still can't figure out why his chest isn't responding. but over time these small increases will 2008 . and in doing this your body will steadily grow larger and stronger. Here's what usually ends up happening: the average lifter goes to the gym on chest day and aimlessly performs his various presses and flyes without taking note of how much weight he lifted or how many repetitions he performed. This should be your entire focus in the gym. squatting 5 extra pounds may not seem like a lot in the short term. Every time you enter the gym the first thing you should be thinking of is: What did I do last week? What must I do this week in order to improve upon last week? This is the ultimate bottom line. you must focus on making small. if you continually present your body with the same stimulus week after week your muscles will have no reason to grow. the greater your muscle mass will be. Instead. You should be paying attention to the weight you use and reps you are performing with laser-like accuracy. Sure.

The amount of time you have been training with weights and the degree of size and strength increases you receive are inversely proportional. you absolutely must keep a written record of every workout you perform.www. the slower your improvements will come.All Rights Reserved Page 36 of 266 . That is.com . and they will gradually slow down after that. While the body's response from week 1 to week 2 would be relatively small. This is why it is so absolutely crucial that you pay close attention to the amount of weight you lift each week and continually strive for improvement. one could increase their squat by 75 pounds in just a 4-month period. This is an extremely powerful tool and will enable you to progress as fast as you possibly 2008 . By simply increasing the squatting poundage by 5 pounds or a few reps each week you can see how much this adds up over time. With the proper focus. Keep in mind that the example above is for someone who has never seriously trained before. By doing this you will have a visual representation of the exact weight you used and reps you performed in the previous workout. Write It Down! I don't care how incredible your memory is or how much you insist that you "keep everything in your head". week 1 to week 16 would yield a huge response in size gains.MuscleGainTruth. the longer you've been training.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ equate to massive gains in overall strength. You will always experience your best gains in the first 3 or 4 months of training.

Everything is laid out in an easy-to-follow manner and will allow you to very easily track your weight and reps on every exercise you perform. It is also extremely motivating to be able to look back at previous weeks of training and have a concrete visual of the increasing weight and repetitions. By keeping a written record versus just remembering. you will be much more motivated to increase your weight and reps since you'll have to hold yourself accountable if you fail to do so. I know from my own personal experience that I slapped the most amount of muscle onto my frame and saw the greatest gains in strength when I began keeping a detailed record of each and every workout.www.All Rights Reserved Page 37 of 266 .MuscleGainTruth. 2008 .The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ can. I've made this whole process a bit easier on you by providing all of the workout sheets you'll need.com .

I need to put forth 100% intensity!" That is absolutely correct. Building muscle must be no different. absolute NO! In fact. You've probably painted a mental picture of yourself endlessly slaving away against the weights twice a day. in order to achieve optimal muscle gain results you will only need to spend roughly 1% of your total available time in the gym! Sound too good to be true? Believe it. 2008 . the more time and effort you put into something the more you will get out of it. I was talking specifically about the amount of total effort you would exert for the limited amount of work that you’ll actually have to perform. However. I know what you're thinking… "But Sean. You see.MuscleGainTruth. more is certainly not better. week in and week out in order to achieve your goals.www. six days a week. when I said "100% intensity" I was in no way referring to the actual volume or duration of work you would be performing. How limited? Roughly 3-4 hours per week. Instead. definite.com . I mean after all. when it comes to weight training for size.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Why Less Is More With all of this talk of mind-blowing intensity and discomfort you must have come to the conclusion that you will need to spend countless hours in the gym.All Rights Reserved Page 38 of 266 . right? The answer to that question is a gigantic. you said that in order to achieve 100% of my potential growth.

You must forget the traditional thinking of "more is better. Your body only has a limited amount of resources and energy that it can divert to repairing and rebuilding your damaged muscles. Then. In order to build muscle you must provide your body with sufficient recovery time in between workouts! I cannot stress this enough. When trying to add muscular weight. or if you dig too deep of a hole in the first place. a topic which will be covered later on. However.MuscleGainTruth. Every single time you perform an intense set in the gym.All Rights Reserved Page 39 of 266 . you are digging a “hole” into your body’s recovery ability. The idea is simply to yield an adaptive response from the body and not a thing more. this process can only be completed given sufficient resting time and adequate recovery resources. When you train with weights you are simply "sparking" the muscle growth process. the body will first begin by repairing and remodeling it back to the state it was in prior to the workout.www.com . set after set. this compensatory build up of new muscle mass simply cannot occur. recovery is absolutely crucial.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ You are not going to the gym with the intent of completely annihilating your muscles." It's sometimes difficult to let 2008 . until they fall off. After a muscle is stimulated from your workout. assuming the intensity level was sufficient and proper nutrition is in place. If you continue stressing the muscle while it is trying to recover. the body will compensate by increasing the size and strength of the muscle to an even greater level. you have done your job and any further stimulation will be counter productive and a waste of time and effort. From there on it is simple a matter of providing your body with the raw materials (nutrients) needed to facilitate growth. Once your body has been put into an adaptive position where it will be forced to respond to the stress placed upon it by rebuilding the muscles larger and stronger.

Forget about all of the crazy "secret" techniques some lifters implement such as preexhaustion. When it comes to building muscle. The average beginner spends countless hours in the gym hoping to pack on the pounds and instead ends up with taxed joints. They assume that the more time they spend in the gym. this basic and accepted logic definitely does not hold true. The more time you spend jamming on your guitar. giant sets. it’s very easy to go over board on training volume if you aren’t careful. This is the number one trap that almost all beginning lifters fall victim to. but this notion simply does not apply to bodybuilding.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ go of. A very influential figure in my muscle-building research is a man by the name of Mike Mentzer. rampant fatigue. The more time you spend studying for a test. if any muscle growth to show for it. a deep nutrient deficiency and little. The real techniques for building maximum muscle mass are actually very straightforward. the better guitarist you will become.com . these are simply unnecessary and a waste of time.www. the better you’ll perform. the better golfer you will become. proven exercises in order to see the best results you possibly can. the better their results will be. Mike was a former pro bodybuilder and a huge proponent of low volume. high 2008 . And who could blame them? In almost every other aspect of life this holds true.MuscleGainTruth. If you are taking your sets to muscular failure or very close to it. The more time you spend practicing on the golf course.All Rights Reserved Page 40 of 266 . a beaten down immune system. It only takes a few sets of a few basic. drop sets. Do not become a victim of overtraining! When training at a high level of intensity this becomes increasingly important to pay attention to.

rest.com . and grow.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ intensity training. or how long you can mindlessly endure.” Amen. Your purpose as a bodybuilder is to come into the gym like an intelligent.www. logical human being and do ONLY what nature requires to induce growth stimulation. Then get the hell out. and no more.MuscleGainTruth. rational.All Rights Reserved Page 41 of 266 . go home. I’ll sum this section up with a quote from Mike that always stuck with me… “The goal is NOT to come into the gym to see how many sets you can do. A bodybuilding workout is not an endurance contest. 2008 .

the body will repair the muscles larger and stronger in order to protect against any possible future threat. In doing this we can prevent the chance of over-training and will allow our bodies to make steady. because progress is the ultimate deciding factor between those who make significant gains and those who make modest gains. Although we must train as hard as our bodies will allow by taking every set to the point of concentric muscular failure. Keeping a detailed written record of every workout is the best way of efficiently accomplishing this. we must also understand that training intensity and volume are directly related. 2008 . we must limit the amount of time we spend in the gym and only perform as many sets as are necessary. This means that since we are training with 100% effort. then naturally the higher the intensity we train with. In response to muscular tears brought on by resistance training.The Truth About Building Muscle Chapter 2: The Muscle-Building Philosophy _________________________________________________________________________ Chapter 2 Review You now know that muscle growth is a product of the body's natural reaction of adapting to the environment. In order to consistently achieve greater and greater size and strength gains we must focus on lifting slightly more weight or performing slightly more repetitions from week to week. consistent progress.All Rights Reserved Page 42 of 266 . This is extremely important.com .MuscleGainTruth. the more dramatic our gains will be.www. Since muscle growth ultimately occurs because of the discomfort resulting from weight training.

" Sure. The last chapter taught you about the basic principles.www. for this long. etcetera. it is about understanding how to make your muscles grow and why certain approaches work better than others.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Chapter 3: Structuring The Perfect Workout You've now learned the basic principles and ideas behind muscle-growth and have formed an overall framework for your bodybuilding approach. but while I'm teaching you what to do in the gym. blah blah blah. there are specific guidelines you will need to follow in the gym. for this many reps. It is not enough for me to merely say "do this exercise.MuscleGainTruth. In order to be successful you must follow these guidelines exactly as they are laid out. and if you follow them closely you will be greatly rewarded… 2008 . It's now time to get specific and talk more in detail about how your workouts should be structured. for this day.All Rights Reserved Page 43 of 266 .com . Building muscle is not just about following set-in-stone numbers and exercise procedures. I also want to help you understand why you're doing it. These are what I consider to be the most effective workout methods available. etcetera. By simply understanding the principles and ideas in the previous section you are already light-years ahead of your average muscle-building hopeful who is oblivious to these basic ideas and does not truly understand what he is trying to accomplish in the gym. but they branch off into some more detailed guidelines that you must also understand and implement.

3) Cooldown (5-10 minutes) This is the final component of the workout and is designed to relax your muscles and to help eliminate metabolic waste products created during the hypertrophy phase. 2008 . This component should consist of 5 minutes of low intensity cardiovascular exercise followed by 5 sets of low intensity weight training. This will be accomplished by performing anywhere from 8-12 high intensity muscle-building sets.All Rights Reserved Page 44 of 266 .The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ The 3 Components Of A Successful Workout 1) 5 x 5 Warm-up (15-20 minutes) This is the first component of the workout and is designed to prepare your mind and body for the hard work to come.com . A successful warm-up will increase your strength and decrease your chance of injury. Every single thing that you do during this component of the workout is aimed at one task and one task only: stimulate new muscle growth.MuscleGainTruth. 2) Hypertrophy Phase (45-60 minutes) This is the main component of the workout and is designed to trigger your body's adaptive growth mechanism by placing your muscles under stress.www.

Some people avoid a warm-up altogether (a costly mistake) while others simply have no clue what they're doing. The first component of a proper warm-up is to perform 5 minutes of light cardiovascular 2008 . A solid warm-up should take about 15-20 minutes to complete. Now remember. the majority of people warm up in such a fashion that they actually decrease the quality of their workouts and prevent themselves from pushing the maximum amount of weight they are capable of. Before you move into the hypertrophy phase and perform your muscle-building sets it is absolutely imperative that you prepare your mind and body for the work to come.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ The 5 x 5 Warmup A solid warm-up is the first component to any successful workout. If you feel that you are getting even slightly tired or that you are draining strength from your body. but trust me. This is why it is absolutely crucial that your muscles are at 100% strength when the hypertrophy phase comes. By doing a proper warm-up you will greatly decrease your chance of injury (an injury is the absolute last thing you want) and will ensure that your muscles are ready to deal with the heavy weights and hard work you will be inflicting on them.com . The entire basis of building muscle is to lift the greatest amount of weight that you possibly can and for as many reps as possible.MuscleGainTruth. In no way should you be fatiguing your body during this period. when an injury takes you out of the gym for 3 months you'll wish you had taken those few extra minutes to warm up.All Rights Reserved Page 45 of 266 . a warm-up. a warm-up is just that. The honest truth is that 95% of lifters in the gym are dead wrong in the way they warmup. I know it isn't the most enjoyable thing in the world.www. In fact. you must ease up and take things a bit slower.

Just remember that no one reached their muscle building goals without overcoming obstacles.www. This is where you will take your first major compound 2008 . I personally choose the stationary bike. your performance will surely suffer. After your 5 minutes of cardio you will move on to the second part of the warm-up process: weight acclimation. If you are truly committed to the mission at hand then you will be able to rise above this natural feeling of laziness and deliver an intense and successful workout.com . Think about the muscle groups you'll be training and the intensity you'll need to put forth in order to achieve a successful workout.All Rights Reserved Page 46 of 266 . As you finish your 5 minutes of light cardio. It is inevitable that on certain days you simply won't feel like working out. If you are not mentally prepared to workout. It will also stimulate your heart and lungs and increase your body's secretion of "synovial fluid" which will lubricate your joints and assist in injury prevention. If you feel tired on any given day (which is bound to happen) take a minute or so to sit down and rid yourself of all negative thoughts and fears about the work to come. As you are performing this simple cardio warm-up. make sure that your mind is psyched and ready for war.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ activity. Since you already know the amount of weight you'll need to use for every exercise it will be easy for you to visualize the entire workout taking place and to create a clear mental picture of yourself successfully performing each lift. as this has happened to me on numerous occasions. but any basic piece of cardio equipment will do. It's very important that you prepare your mind and body. This will gradually raise your body's core temperature and will increase blood flow to your muscles. since your mental attitude plays such a vital role in the success of your workouts. Remember your purpose in the gym and the self-promise that you have made.MuscleGainTruth. envision the workout that lies ahead of you.

gradually building up to your maximal working weight. Stupid John starts his workout by loading the bar with 135 pounds and cranks out a quick 15 reps. what was wrong with this method? I mean. he did. Weight acclimation will prepare your muscles for your all-out. He rests a few minutes and then ups the weight to 175. He is starting to feel fatigued. He removes the 10's and 5's and slaps on another 45 to each side of the bar. He gets his training partner to spot him as he pumps out 7 reps.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ exercise of the hypertrophy phase (we’ll discuss exactly what a “compound” exercise is later on) and perform 5 low intensity sets. making for a total of 225. This 2008 . performing another 10 reps.com . didn't he? Yes. re-racks the bar and prepares for his first muscle-building set. but at an extremely costly price.www. is completely illogical and downright counterproductive. all of the warm-up exercises are outlined in the 26week workout plan). but continues building up to his maximum weight.. For example. barely manages to squeeze out his 5 reps. We'll use the bench press as an example… Let's assume this person. muscle-building sets without causing any fatigue or loss of strength in the process..MuscleGainTruth. maxes out using 260 pounds for 5 reps. Stupid John then moves up to 200 and performs 8 reps. Stupid John is feeling great and starting to get a nice pump in his chest (we'll discuss "the pump" later on) as he moves the weight up to 245. He squeezes out 6 hard reps. John got a great warm-up. known as "pyramiding". if you were training legs on a certain day then you would use squats as your warm-up exercise (don’t worry. So. By the time John reached his first muscle building set. he had already prematurely fatigued his muscles and had drained out his strength from the previous ones. Let me give you an example of how most people warm-up. and why this method. Stupid John loads the bar with 260 pounds and using all of his effort. we'll call him Stupid John.All Rights Reserved Page 47 of 266 .

www. a warm-up is just that.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ ultimately sacrificed the amount of weight he could lift and therefore compromised the amount of stress he could place on his muscles. He would rest a couple of minutes and then up the weight to 155. If you are not training with the ultimate goal of building muscle then you are simply wasting your time. They are simply performed to increase blood flow into the target muscles and surrounding connective tissue and to fine tune your mind-muscle connection. Why in the world would John want to fatigue his muscles before performing his musclebuilding sets? I mean. and was not training to failure. thereby increasing your strength and preventing the chance of injury. correct? He was using a weight well below his maximum potential.. It is so absolutely crucial that you do not fatigue your muscles whatsoever during these sets. Sensible John would have started off by loading the bar with 130 pounds and performing a smooth.com . You must avoid useless sets at all costs! Every single time you pick up the weights and perform a set it should be for a damn good reason.All Rights Reserved Page 48 of 266 . So what were these sets for? Why would he want to drain his strength on a bunch of sets that will do extremely little to nothing for muscle growth? As I said before.. Sensible John would make sure not to fatigue his muscles whatsoever during these sets.MuscleGainTruth. cranking out 6 easy reps. as he knows they serve only to warm up his 2008 . In doing this you will gradually build up your body's tolerance for the heavy weights to come. As you perform every set in the gym you should know why. controlled set of 10 reps. let's look back at the warm-up process and see what Sensible John would have done in this same situation. the "warm-up" sets he performed were not aimed at building muscle. So. a warm-up.

However.www. if you are training chest/shoulders/triceps.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ muscles and to prepare them for his first muscle-building set using 260 pounds. For example.All Rights Reserved Page 49 of 266 . this will mean that you perform even less warm up sets. muscle-building sets. instead of only performing 5 reps. you must avoid useless sets at all costs and focus all of your energy on maximum weight. Remember. you will only need to perform a warm up for your first major chest exercise. He has now increased blood flow into his muscles and connective tissue and maximized his body's nerve-muscle contractions without causing any fatigue or loss of strength. That's correct. but keep in mind that you will only perform a warm up set for your first exercise of each major muscle group. The same can be said for the back in relation to biceps as well as quadriceps in relation to the hamstrings. by performing a proper warm up without fatiguing the body you will actually increase the amount of weight you are able to lift and thereby maximize muscle stimulation. His muscles are still fresh and ready to lift as much as they possibly can as he slaps on an extra 10. He can now safely move into the hypertrophy phase of his workout at full strength and 100% intensity. Sensible John then finishes his warm-up by performing a single rep with 240. After a few minutes of rest he pumps out 3 reps using 210 pounds.MuscleGainTruth. 5 and 2. Sensible John then moves up to 185 pounds and performs 4 reps. You should complete a 2008 . since all basic chest presses also stimulate the shoulders and triceps.5-pound weight onto each side of the bar and gets ready to perform his muscle building set using 260 pounds. This warm-up seems like a lengthy process. The hypertrophy phase is the only component of the workout that is directly aimed at stimulating muscle growth.com . he is now able to perform 7 reps. Since compound exercises stimulate the use of more than one muscle group.

2008 . Here is a basic chart you can use to calculate your warm-up weights. and the second at about 2-3.All Rights Reserved Page 50 of 266 . The second column is simply the number of reps to perform with that weight. you may want to perform 1-2 quick warmup sets for your triceps since they would not have been warmed up during your quad exercises.com . Estimate as best you can or simply calculate the numbers and write them down before you go to the gym. The first column is the amount of weight you should use for each warm-up set (given as a % of the weight you will use for your muscle-building sets).The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ total of 5 weight acclimation sets in order to fully prepare your muscles for your musclebuilding sets. For example. if you train quads at the beginning of your workout and triceps later on. Note: If you are training unrelated muscle groups later on in the workout you may also want to perform 1-2 very quick and light warmup sets for those as well. Don't get stressed out about getting these percentages dead on. You don't need to become a mathematician or bring a calculator to the gym.MuscleGainTruth. and a few pounds off will definitely not be a big deal. The first set can consist of about 6-8 reps.www.

All Rights Reserved Page 51 of 266 . easy-to-follow method to efficiently and effectively warm up before beginning your muscle-building sets. and I think the importance of stretching is a bit overrated. In fact.MuscleGainTruth. Conventional wisdom isn't always correct. It has been said that a proper stretching routine will significantly decrease your chances of injury and will keep you flexible and limber. So there you have it: a simple. 2008 . so you can see why you'd want to have your strength peaked before you pick up the bar. Studies are now showing that stretching provides absolutely no benefit as a pre-workout warm-up.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Stretching As Part Of The Warm-Up: Is It Really Necessary? For years we've been told about the importance of thoroughly stretching our muscles before we exercise.www.com . It should only take 15-20 minutes to complete when finished you can move right into the main section of your workout: The Hypertrophy Phase. A proper warm-up should consist of light cardiovascular activity followed by progressive resistance training just like the method described on the previous pages. some studies have actually shown that stretching your muscles before you workout can actually increase your chance of injury as well as decrease your strength. Do not underestimate the value of this procedure! It is extremely important and will not only decrease your chances of injury but will also maximize the amount of weight you'll be able to lift. This is the most efficient and effective way to prepare your body for the work to come and will do the best job at keeping you injury-free. The goal of building muscle is to lift as much weight as you possibly can in a given rep range.

com ." I think it's very important that you gain a true understanding of why your workouts are structured the way that they are and how to properly perform them.MuscleGainTruth. To accomplish this. Instead of simply throwing a workout schedule at you and saying "go do this. The hypertrophy phase begins with the completion of your first muscle-building set and ends with the completion of your final muscle-building set. I am going to go through each individual component of the hypertrophy phase and teach you exactly how it should be performed and why… 2008 .The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ The Hypertrophy Phase This is the most important section of the workout and should be performed with one goal and one goal only: stimulate muscle growth.www.All Rights Reserved Page 52 of 266 .

Why 60 minutes? There are a multitude of reasons why you should aim to complete your muscle-building workout within this time frame.www.All Rights Reserved Page 53 of 266 . This 60-minute period does not include warm-up sets. This is why 60 minutes is the optimal time frame to complete this phase. after just 30 minutes of intense training your mental focus and intensity will begin a rapid downhill slide.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Duration The hypertrophy phase should last no longer than 60 minutes. As I said before. If you are aiming to gain and preserve as much muscle as possible then you must avoid cortisol's negative effects like the plague. It is a number derived from basic human biology. After about 45 minutes of strenuous exercise. No. the body releases a powerful catabolic hormone called "cortisol" which begins to stimulate the breakdown of muscle tissue for use as energy. The longer you continue to train as this powerful hormone is circulating in the bloodstream. but comes into play beginning with your first muscle-building set and ends with the completion of your final musclebuilding set. the greater its negative impact will be.MuscleGainTruth. Highly intensive training is extremely taxing on the body and it is simply unnecessary and downright counterproductive to spend extended periods of time in the gym.com . this is not some random number that I dreamt up out of the blue. the ultimate goal is to simply "spark" muscle growth using the least amount of volume necessary and in the shortest amount of time. It is long enough to complete all of the assigned exercises and sets but not so long that the 2008 . In fact.

As the hypertrophy phase drifts beyond the onehour mark. but it also serves mental benefits as well. blast out the required sets and go home. Since mental focus and intensity will be also be very low. you will be doing yourself more harm than good. You will be able to enter the gym. you will be increasing your chance of injury as well. 2008 . It is much easier to mentally deal with a short.com . know the mission at hand.www. You will not have to prepare yourself for a marathon workout lasting hours on end. It is about completing the required work in the most effective manner and in the least amount of time.MuscleGainTruth.All Rights Reserved Page 54 of 266 .The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ negative effects of cortisol and other catabolic hormones will have any significant negative impact on your muscle gains. your muscles will be in a state of breakdown and you will be eating further and further into your all-too-important recovery time. it will force you to take full advantage of each and every set you perform. Not only is it physically beneficial to complete the hypertrophy phase within 60 minutes. explosive workout rather than one that drags on endlessly. Building muscle is all about efficiency. Since you know there is a set timeframe to complete this phase. Your body will have stepped outside its optimal hormonal state.

When I talk about "workout volume" I am simply referring to the total number of muscle-building sets that you will perform for each specific muscle group for each workout. 5-7 sets of dumbbell presses and 5-7 sets of dips. You would NOT be performing 5-7 sets of bench presses. you might perform 2 sets of bench presses.com . if you were training chest. 2 sets of dumbbell presses and 2 sets of dips. back and thighs (Although thighs consist of both the quadriceps and the hamstrings. Excessive workout volume is extremely common among lifters and is one of the major pitfalls that beginners make. Using this training system.MuscleGainTruth. this is total sets per workout. for a total of 6 sets. Remember. this training system is based upon efficiency.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Volume For maximal muscle gains.All Rights Reserved Page 55 of 266 . Large muscle groups are the chest.) Small muscle groups are the shoulders. calves and forearms. For example. the muscles simply do not require very many sets in order for growth to be stimulated. abs. This is total sets for the entire workout with all exercises combined. And remember. you will be performing anywhere from 5-7 sets for large muscle groups and 2-4 sets for smaller ones. not total sets per exercise. biceps. triceps. they are always trained together and we’ll be considering them as one major muscle group.www. The truth of the matter is that as long as your hypertrophy phase is performed with 100% intensity and all sets are taken to true concentric failure. perform 5-7 total sets per workout for large muscle groups and 2-4 sets for small muscle groups. this does not include warm-ups! As stated many times before. The clueless beginner is stuck with the idea that "more is 2008 .

Wake up and smell the coffee! Do you remember why muscles grow in the first place? The goal is simply to yield an adaptive response from the muscles by presenting them with a workload they have never experienced before. 1 set of each exercise may be all you need to see the best gains of your life. In fact.All Rights Reserved Page 56 of 266 . slaving away on endless sets of bench presses and barbell curls? It's because they are simply misinformed! Well. This system uses slightly more to ensure complete stimulation. you will actually take away from your gains. Forget about all those 25 set workouts you did in the past. controlled sets. 2008 . but many serious lifters have experienced their best gains with extremely minimal workout volume using only one set per exercise. You are not at the gym to run a muscle-building marathon. any further stimulation will be useless! If you go too far over the edge. I am here to inform you. where you performed 5 sets of 5 different exercises. and the plain fact is that 5-7 sets is the most you will need to perform for large muscle groups.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ better" as he reads the muscle magazines filled with articles such as "Mr. So why is it that every time I go to the gym I see the same misinformed people. He then proceeds to pump out 15 sets of barbell curls and dumbbell shrugs and can't figure out why he isn't growing.com . Olympia's Killer Bicep Routine" or "10 tips for massive traps". Once this has been done.MuscleGainTruth. week in and week out. You are there to convince your body to grow by training with a high level of intensity on a few basic. did you know that there is currently no research proving that a second set of any given exercise provides additional benefit to the first one? That's correct. and 2-4 sets is the most you will need to perform for smaller ones.www.

you will be physically unable to complete any additional work.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Believe me. if you train with the amount of effort that you should be. It may not sound like a lot now.All Rights Reserved Page 57 of 266 .www. there isn't really one absolute number that is set in stone. you won't have to worry about this.com .MuscleGainTruth. but once you're in the gym training as hard as you possibly can. It may vary slightly depending on certain workouts. Your workouts are about quality. NOT quantity. 2008 . but since I'm going to lay all the workout schedules out for you. your body will not require very much convincing. How much will each specific muscle group require? Well.

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

Exercise Selection
To stimulate as much muscle as you possibly can, you must focus on basic, compound exercises. There are 2 main types of exercises that you can perform in the gym: Compound Exercises: Multi-joint movements which require the use of more than one muscle group (i.e. squats, deadlifts, bench presses) Isolation Exercises: Single-joint movements which only require the use of one muscle group (i.e. tricep pushdowns, dumbbell raises, bicep curls) Choosing the right exercises is definitely one of the most important decisions you will make in the gym, and again, another gigantic mistake most lifters make. It's kind of a contradiction for most. They are in the gym to work hard and stimulate their bodies to grow, yet they choose the easiest and least uncomfortable exercises to try and accomplish this. They'll do lat pulldowns instead of chin-ups, leg presses instead of squats, machine flyes instead of barbell presses or cable rows instead of barbell rows. Does anyone see anything wrong with this picture? Remember, the ultimate goal of lifting weights is to convince your body that it is in lifethreatening danger. A simple little machine flye will definitely not accomplish this. I'll bet if muscles had a mind of their own, they'd be laughing hysterically at these wimps trying to choose the easy way out. Give me a break. If you want real gains, get serious. And getting serious means choosing the proven meat and potatoes exercises which have packed the most pounds onto skinny frames than any other. I'm talking about the basic compound movements…

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The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________
- Squats - Deadlifts - Bench presses - Barbell rows - Chin-ups - Overhead presses - Dips - Lunges - Leg Presses Don't worry if you aren't familiar with some of these lifts, as they are all laid out for you in the exercise database. Isolation lifts do have their place in a solid lifting routine, but most certainly not in place of the basic compound exercises. Why? The basic compound movements will allow you to lift the greatest amount of total weight, will stimulate the greatest amount of total muscle fiber, and will promote the highest overall anabolic effect on the body. Consistently adding poundage to these lifts should be the basis of your entire routine. Do you think that back in the 1950's they were training with fancy "Cybergenics Multiple Resistance" machines? No, of course not. Like I said before, the real secret of building muscle is that there is no secret. The fact of the matter is that the absolute most effective muscle-building exercises are the same today as they were back in the 1940's, 50's and 60's. Nothing has changed! A barbell squat is still the absolute most effective lift for packing mass onto the lower body, just as it has been for decades. The deadlift, just as it has been for years, is still the king of all upper body exercises.

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The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________
It will also come as no surprise that these lifts are the most uncomfortable to perform. I guess life is just unfair that way; the greater the reward is, the harder it is to achieve. Well, tough luck! As I said before, this system is all about efficiency. These compound lifts, although extremely challenging to perform, are the absolute most efficient lifts out there. They will give you the most bang for your buck by stimulating muscle growth much more effectively than any isolation exercise ever could. Treat these lifts with respect and they will allow you to reach your goals faster than you ever thought possible. Once again, since all the workouts will be laid out for you, you won't have to worry about picking and choosing all the right exercises. Simply go to the video exercise database included in this package and you will be able to see how all of the recommended exercises are performed. If you're new to weight lifting, don't be intimidated by the amount of lifts you'll need to learn. For the most part they are fairly straightforward and after a few workouts you should have them down pat.

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

Machines or Free-weights?
Free-weights are, overall, the most effective tools to stimulate muscle growth, but machines can still have their place in a solid workout routine. A lot of hardcore lifters and old school enthusiasts will argue that free-weights are the only way to pack on serious amounts of muscle and that machines are simply a waste of time. While I agree that the basic compound free-weight exercises are certainly the most effective lifts one can perform in the gym, machines can still have their place. You see, this course is all about ridding your mind of conventional, illogical thinking. I want you to forget about chrome gyms with juice bars and cell phones. Instead what I want you to do is to look at the science of muscle growth from a new perspective, from outside the box. As I've said many times before, muscle growth is all about adaptation to the environment. The fact of the matter is that there are many tools both in and out of the gym that will stimulate muscle growth. Heavy resistance training is undoubtedly the absolute most effective way of doing this, however it is not the only way. Have you ever seen the calves on most hardcore cyclists? What about the biceps on farmers who stack bails of hay all day? As long as you present the muscles with a workload that is beyond their capacity, they will always respond to some degree. I was in the gym the other day and off in the corner there was a young guy performing a set of trap-bar deadlifts. This is a fairly rare exercise to see nowadays, but is quite effective at stimulating growth throughout the entire body, much the same as a regular deadlift does. It is different from a regular deadlift in that the lifter actually stands inside the bar, which encloses the lifter with its octagonal shape. This allows the exertion to run directly through the center of the body rather than in front as a regular deadlift does.

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The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________
Anyway, the point is that this lift is very uncommon and is something you won't see in the gym very often. Another group of guys then walked by as he was performing his set and I heard one of these young, misinformed lifters chuckle and say to the other "how are you supposed to get big doing that?" What a bunch of nonsense. It's ignorant comments like these that cause the rampant spread of misinformation the bodybuilding world is currently being attacked by. What makes a trap-bar deadlift so incredibly less effective than a regular deadlift? Because the bar is shaped differently? Because they've never seen the lift being performed before? Because it's not a bench press or a bicep curl? The point I am trying to make is that muscle growth is not strictly limited to the use of traditional barbells and dumbbells. Again, I agree that basic free-weight exercises should be the cornerstone of any effective lifting routine and that they cannot be replaced in their overall effect on muscle growth and total body anabolism. They are the most difficult to perform and will yield the greatest adaptive response from the body possible. Increasing your weight and reps in the big basic lifts like squats and deadlifts will definitely be your main focus in the gym. However, certain machine exercises are effective and will have a small place in your routine. It is simply a different way to stimulate the muscles and if used properly they can be fairly effective.

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Sure. but this is not the best way to make sure that you give 100% effort on each and every set. while others say that 1 minute is the optimal time frame. Some programs advocate the use of a 2-3 minute resting period between sets. It all depends on which exercise you are performing.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Resting Between Sets Only perform your next muscle-building set when you feel that you are 100% recovered from the previous one. The key is to listen to your body and perform your next set only when you feel that you have fully recovered from the previous one and can execute the set with 100% intensity and strength. There is no way to assign one absolute period of time to rest between sets. How can you know for sure that you'll be fully recovered and ready for another set in exactly 2-3 minutes? You can't. After you perform an all-out set of squats to failure you'll know exactly what I'm talking about! 2008 . how much weight you are moving and how you are feeling on any particular day.www. You are in the gym with the goal of moving the greatest amount of weight you possibly can for as many reps as you possibly can.All Rights Reserved Page 63 of 266 . while others will not have as great of an effect.com . Do you want to know the real answer? The real answer is that there is no answer. Sometimes I rest for 3 minutes and other times I can rest as long as 6 or 7 minutes. The reality is that some sets will tax you very heavily and force you to rest longer. having a set time period between sets gives more organization to the workout and ensures that you can complete all of your exercises in the targeted time frame.MuscleGainTruth. some use 4-5 minutes.

2008 .All Rights Reserved Page 64 of 266 .www.com . You must move around the gym efficiently enough to allow for maximal rest between sets while still completing the assigned lifts in less than 60 minutes.MuscleGainTruth.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Since your workout should last no longer than 60 minutes it is vital that you always watch the clock to ensure that you are not resting any longer than you need.

the weight should be light enough that you can complete at least 5 reps using proper form. This means that for every set you perform. As you already know. Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating maximum muscle growth and strength gains. the majority of your muscle-building sets should consist of 5 to 7 repetitions. training with 100% intensity is critical to muscle gains and it is much easier to maintain this level of effort for shorter periods of time. low-rep sets will be used the majority of the time. What's so great about 5 to 7. you ask? Well… 1) Each set will only last between 20-30 seconds. If you can only perform 4 reps then the weight is too heavy.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Ideal Rep Range To achieve the greatest gains in muscle mass and strength.com . maximizing your muscle gains is all about intensity and efficiency. Although you will be using a different rep range depending on what muscle group you are training.MuscleGainTruth. allowing you to generate 100% mental focus and intensity.All Rights Reserved Page 65 of 266 . Well. If you can perform 8 reps or more then the weight is too light. No matter what you read or who you talk to.www. but heavy enough that you cannot complete more than 7. the majority of the time. By utilizing a lower rep range your sets will only last a short period of time. you will be using a rep range of 5 to 7. The rep range debate never ends. everyone has their own opinion on what the "perfect" rep range is to allow for maximum muscle stimulation and growth. I'm going to clear up the confusion once and for all and teach you the truth about choosing an effective rep range for the best results possible. So. As I've said so many times before. You will not have 2008 .

Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. Is there anything “magical” about this 5 to 7 rep range? No. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gains possible. explosive movements. As you already know.www.All Rights Reserved Page 66 of 266 .com . you should aim to stay within the 5-7 range as often as you can. 2008 . Repetitions anywhere in the range of 4 all the way up to 12 will produce a significant hypertrophy response from the body. Will it kill you if you only get 4 reps on a set. but I believe that 5-7 is simply the “sweet spot” of this range. They have a high tolerance for endurance exercises but do not have very high potential for muscle hypertrophy. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for muscle hypertrophy and strength increases. but rather for a short burst of all out effort lasting only several seconds.MuscleGainTruth. and training in a lower rep range is the most effective way to dramatically increase your strength. 3) Maximal weight can be used. 2) Muscle stimulation will be maximized. building muscle is all about building strength. By using a lower rep range of 5 to 7 you will allow your muscles to handle heavier amounts of weight.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ to psyche yourself up for marathon sets lasting minutes on end. However. or if you get 8? No. Our bodies our made up of 2 main types of muscle fiber: slow twitch and fast twitch. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short.

All Rights Reserved Page 67 of 266 . so we've established that most of the time. For this reason. the truth is that the lower body will respond well to virtually any rep range. leg presses. These are the calves. you can go as low as 5 or as high as 20 and still see optimal size and strength gains. Again. this does not apply all the time or on every single lift.MuscleGainTruth. but it is most likely due to evolutionary factors.www. Don't worry about trying to figure out the rep ranges for all of your exercises.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Okay. you will be performing 5-7 reps. but heavy enough that you cannot complete more than 12.com . forearms and upper traps. For big compound leg exercises like squats. abs. These muscle groups tend to respond better to a higher rep range. as these are all laid out for you in the 26-week workout plan. 2008 . a rep range of 10-12 will be utilized for these muscle groups. on most exercises. Side Note: Although I recommend training your legs in the 5-7 rep range as well. lunges and stiff-legged deadlifts. No one knows the precise biological reason why this is so. However. There are few select muscle groups that should be stimulated using a slightly higher rep range. this means that the weight should be light enough for you to complete at least 10 reps.

Since you'll be training with as much resistance as you can safely handle. To understand the speed at which you should perform your repetitions. This is when the muscle exerts force to move the weight against gravity.com . you must first understand the 2 basic phases of lifting a weight: Concentric (also referred to as the "positive"): When the muscle contracts by shortening. The rep immediately before muscular failure may take as long as 7 or 8 seconds to perform. but it makes no sense to say. Obviously reps 1-3 will be performed much faster than reps 4-7. the weight should be heavy enough that you must exert maximum force at all times on the positive motion. It is extremely important that you are always in control of the weight. Some push the weights as fast as they possibly can while others stick with the "slower is better" mentality.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Rep Speed The concentric portion of the rep should be performed as fast as possible while still maintaining control of the weight. Rep speed is another highly debated topic and when you enter the gym you'll see lifters tossing weights around at all kinds of different speeds. for example. the pushing phase of a bench press or the pulling phase of a chin-up. that each concentric phase should be done in 4 seconds. how fast should you perform your reps? One big error a lot of lifters make is assigning a set speed to the concentric portion of the rep.www. 2008 .All Rights Reserved Page 68 of 266 . The eccentric portion should be performed in 2-4 seconds. As you get closer to reaching muscular failure the reps will naturally slow down as you push with all of your strength and your body's energy stores gradually run out.MuscleGainTruth. This is when the weight is lowered towards the force of gravity. the lowering phase of a bench press or the lowering phase of a chin-up. Eccentric (also referred to as the "negative"): When the muscle is put under tension as it lengthens. For example. For example. So.

just focus on moving the weight as fast and hard as you possibly can while still maintaining proper form. The most important factor when it comes to this part of the rep is that you are in complete control of the weight at all times. some studies show that more muscle breakdown actually occurs on the eccentric phase rather than the concentric phase. Do not underestimate the importance of the lowering phase! In fact. 2008 .www. Since your muscles are about 2. you should aim to lower the weight in 2-4 seconds. you will never reach muscular failure on this portion of the lift.com .MuscleGainTruth.5 times stronger on the eccentric phase.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Don't worry about how long the concentric phase takes to perform. That being said. You don't have to go with the super-slow mentality. just make sure that you lower the weight in good form and in a controlled manner. The eccentric phase is a bit different and can be assigned a basic time frame to be completed in.All Rights Reserved Page 69 of 266 .

It is very important that you do not hold your breath when you lift.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Proper Breathing On the eccentric portion of the rep. Breathing properly when you exercise will actually allow you to lift more weight and will decrease your chance of injury. The only thing you really need to know when it comes to this subject is this: On the negative/eccentric portion of the rep. inhale. but must be correctly performed at all times. For example.com . holding your breath will cause a buildup of pressure within the body and could lead to a hernia or even fainting. On the concentric portion of the rep. 2008 . exhale. You're almost ready to go home...www.All Rights Reserved Page 70 of 266 . and breathe out as you pushed the weight up. That does it for the hypertrophy phase. EXHALE. Proper breathing is very simple. Since you'll be training with as much weight as you can handle. but there's one more thing you must complete.MuscleGainTruth. you would breathe in as you lowered the weight. if you were performing a bench press. INHALE. On the positive/concentric portion of the rep.

I'll talk about training frequency. such as lactic acid. Post-workout stretching will increase your flexibility and decrease muscle soreness. 2008 .All Rights Reserved Page 71 of 266 . For the remainder of this chapter I'm going to talk about some other important guidelines for structuring an effective workout plan. leg training and arm training. you will move onto the final component of your workout: the cool down phase. It will also help to clear out metabolic waste products that were created during your workout. you simply need to perform some basic stretches for the muscles that you've just finished exercising.MuscleGainTruth.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ The Cool Down Phase Once you have completed your final muscle-building set.com . During this phase.www. This is a short and simple procedure that should only take a maximum of 10 minutes to complete. your workout is complete! You can now go home. taking breaks. relax and eat. After you've done a thorough stretch for all of the targeted muscles.

muscle breakdown occurs in the gym. When it comes to training each individual muscle. resting and eating that the muscle growth process is actually taking place. It is while you are out of the gym. It is extremely important that you do not interfere with this process and allow your body sufficient time to repair and heal itself before you break them down again. When you train intensely with weights. Recovery is everything! Remember. one week is the optimal time frame to allow for sufficient recovery and growth.com . you are damaging your muscles. and you must put this into practice by ensuring that your muscles have fully recovered before you train them again. I still thought I would cover it in this section since it is part of your overall workout structure.MuscleGainTruth. Any more than this is counterproductive and any less is simply a wasted opportunity. 2008 . yet very few actually abide by it.www. Many serious weightlifters have accepted this once-per-week training method as a solid guideline to follow.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Frequency Each muscle group should only be directly trained once per week.All Rights Reserved Page 72 of 266 . but instead they end up training the same muscles multiple in the same week. muscle growth does not occur in the gym. You already know how crucial recovery is to your success. Although this principle does not relate to what should be done during the workout itself. This is the time when your body will be rebuilding the muscles larger and stronger in preparation for the next workout. They know that they should be training each muscle group once per week. This is so absolutely critical for you to understand.

lunges) involve the use of the hamstrings and glutes. you are actually going to be using more than one muscle group to lift the weight. Every movement has its own unique muscle requirements and you can find all of this information in your free exercise database. dumbbell presses. seated rows) involve the use of the rear shoulders and biceps. leg presses.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ How can this be? Well. the chest will also require assistance from the triceps and shoulders. Do you see where I'm going with this? Let's take a look at a potential training split and see if you can find out what is wrong: Day 1: Back/Triceps Day 2: Chest/Biceps 2008 . Your body has different pushing and pulling systems that work together to perform certain movements. in order to execute that basic pressing movement. overhead dumbbell presses) involve the use of the triceps.www. 3) Most basic quad exercises (squats.com . 4) All overhead pressing movements (military presses. dips) involve the use of the front shoulders and triceps. Anytime you perform a basic compound movement (a multi-joint lift) such as a bench press or barbell row. when you perform a bench press you are ultimately trying to stimulate your chest. barbell rows.All Rights Reserved Page 73 of 266 . Here's a very general way of looking at it… 1) All basic pressing movements for the chest (bench presses. let me review some basic physiology for you to better understand what I am talking about. However. 2) All basic pulling movements for the back (chin-ups.MuscleGainTruth. For example.

The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Day 3: Rest Day 4: Quads/Shoulders/Abs Day 5: Hamstrings/Calves/Forearms Day 6: Rest Day 7: Rest What's wrong with this picture? Well. 6) Hamstrings are being trained the day after quads. Luckily for you. and you probably will not be able to avoid hitting certain muscles more than once per week. You see. 3) Triceps are being trained the day before chest. Let's break it down: 1) Triceps are being trained three times per week.All Rights Reserved Page 74 of 266 . The goal when designing a training split is to group the muscles together in a way that prevents overlap and stimulates the muscles as infrequently as possible. 5) Hamstrings are being trained twice per week. if you aren't careful and don't plan out your training schedule properly you will end up with all sorts of nasty “overlap” that will lead to excessive training frequency. Therefore you must simply hit them as infrequently as possible. 4) Biceps are being trained the day after back. The simple fact is that big compound movements stimulate a lot of muscle fiber.www. This is a perfect recipe for overtraining. 2) Biceps are being trained twice per week. Because of this you won't have to juggle all of your muscles together to come up with a training split but instead can simply follow the workouts that I have devised without having to worry about overtraining yourself. injuries and lack of muscle growth. Does once per week not sound like enough? 2008 . Truly hitting each muscle group only once per week is very difficult and most of the time cannot be achieved. all of the training splits have been laid out in the 26-week workout plan.MuscleGainTruth.com .

If you start getting impatient and alter the training schedules I've laid out for you it will be a big mistake. as long as you train as hard as you possibly can and take all sets to muscular failure. This is also another reason why training with 100% intensity is so important. "spark" the muscle growth process.All Rights Reserved Page 75 of 266 . Recovery is so important to the overall picture and there is no need to try to annihilate your muscles to the point that they cannot heal themselves. 2008 .com . just remember that it is the only opportunity you have to stimulate your chest for that entire week.www. You must simply go to the gym. and then go home to eat and recover. hitting each muscle group once per week is optimal to achieve maximum growth. If you fail to execute a solid workout you'll have to wait another seven days before you can make up for it.MuscleGainTruth. As long as you train hard you do not need to train often. When you go to the gym on chest day.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Believe me.

Training to failure does not just stress your muscles. All of those sets taken to muscular failure will have a negative. and if you aren't careful you may end up with an injury. it stresses your entire body. your immune system needs a break. Some of you will enjoy training more than others. then you already know the important role that proper recovery plays when it comes to building muscle. First of all.All Rights Reserved Page 76 of 266 . it's fairly simple.com .www. For those of you who fall in love with your training and can't stand a day away from the gym. Secondly. cumulative effect on those delicate joints. Taking a week off after training for 8 straight weeks is an important part of the recovery process and will prevent you from hitting sticking points or getting injured.MuscleGainTruth. and taking time off is definitely one of them. Highly intensive training places very large amounts of stress on your body and if you fail to give the muscles adequate time to recover and heal in between workouts you will end up doing yourself more harm than good. it will give your joints and connective tissues a much-needed break. There are many ways to prevent yourself from getting injured. After all of those intense workouts for 8 straight weeks your body will be literally screaming for a small rest. joints and connective tissues. and very important to follow. If you were paying attention in the "why less is more" section earlier on. Time off from the gym? Why would you want to do that? Well. take 1 full week off from the gym. this principle won't make you very happy. 2008 . The one-week training layoff will serve you well in a few different ways. The one-week training layoff also serves mental benefits as well. and for those of you who aren't crazy about it a one-week break will help to keep your focus in the right place.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Taking 1 Week Off After 8 continuous weeks of training.

relax and evaluate your progress in the gym.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ You will be able to take a week off. you will definitely benefit from it.All Rights Reserved Page 77 of 266 . Don't worry.MuscleGainTruth.com . stronger and more muscular than you were before. In fact. Taking a week off will help to keep you highly motivated because by the time that week is over you'll be psyched and ready to head back to the gym. You can have a full week of lounging and eating instead of worrying about that dreadful leg workout a few hours away. 2008 .www. go ahead. while taking time off from the gym may not seem like a good idea. you'll probably notice that the one-week break will leave you feeling more energized. If you’ve been training consistently for 6 or 7 weeks and feel that you need a break. The 8-week time frame is also not cut and dry.

It is extremely important to try and develop each muscle to its maximum potential. The biceps are no more important than the triceps just as the shoulders are no more important than the lats.All Rights Reserved Page 78 of 266 . having a well developed back will make you appear much larger and more muscular than a well developed chest will.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Total-Body Training A huge tendency of people who are just beginning a weight lifting program is to neglect certain body parts and only train their "showy" muscles. The goal is to gain as much muscle size and strength as possible and that means training your entire body. 2008 . biceps and abs. It is very important that you don't allow yourself to fall victim to this ridiculous way of thinking and instead focus on building every muscle in your body with equal focus and intensity. as they both contribute equally to the overall package. spinal erectors and rhomboids). So what makes the chest so much more important? Believe me.MuscleGainTruth. They'll put all of their effort into select muscle groups that people tend to notice the most such as chest.com . I'm not saying that a big back is more important than a big chest. For example. The point I am trying to get across is that every muscle has its own unique role in making the entire physique come together. why would someone want to put more emphasis on their chest instead of their back? Is it because the chest and the bench press have somehow become a landmark for judging muscularity and strength? Is it because the chest is generally considered to be more sexually appealing to the opposite sex? The reality is that 70% of your entire upper-body muscle mass resides in your back (your lats.www. traps. and certain muscles should not be favored over others. Focus on developing every muscle equally in order to end up with a complete and symmetrical body.

Being huge means being huge everywhere and it is extremely important that you strive to remain as balanced as you can from head to toe. back and arms.All Rights Reserved Page 79 of 266 . what if I told you that training your lower body will make your upper body grow as 2008 . muscular thighs and calves is equally as impressive as a thick. This is an absolutely ridiculous look and takes huge credibility away from the entire physique. I think you can imagine how terrible that would look. thick and ripped lower-body sitting underneath a small.www. smooth and undeveloped upper-body. Still don't feel like training legs? Well. Everyone is so hell-bent on having a wide.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Leg Training In no area is this lack of training equality more prominent than in most people's legs. We've all seen it: guys with a massive. Having thick. Imagine if the situation were reversed: a wide. Instead of rambling on and on about why you should place equal focus on your legs. I cannot even begin to stress how costly a mistake this really is.MuscleGainTruth. I'll simply lay out the points for you to see… 1) It looks ridiculous. Lower body training is just as important as upper body training and if you are too lazy or just don't care about training your legs your entire physique will suffer. thick upper body that they forget about the other half of their muscles down below. muscular upper body who look like they're walking on a pair of toothpicks. muscular chest. 2) Your upper-body will benefit.com .

MuscleGainTruth. If your body feels that it is in potentially life threatening danger it will respond accordingly by increasing the size and strength of your muscles. Heavy leg training produces a total-body "spill-over" 2008 . and boy was I selling myself short! When I eventually gave my head a shake and focused on heavy squatting. Not only does heavy leg training result in upper body size gains.www. As you already know. The difficulty of these leg workouts will have an anabolic effect on your entire body by causing increases in important muscle building hormones such as testosterone and growth hormone. but are also a product of overall. it's the truth. but believe me. There was a period of time when I cut leg training out of my program.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ well? You might think it was nothing more than a cheap tactic to get you into the squat rack. total-body growth resulting from total-body stress. Remember this the next time you are performing an all-out set of squats (the most demanding exercise to perform in my opinion). I probably gained a solid 10 pounds and had stretch marks on my shoulders and back to prove it! 3) Total-body strength.All Rights Reserved Page 80 of 266 . but your strength will shoot through the roof as well. In no way can this artificial life-threatening stress be more easily achieved than through a hard.com . Remember that you will be increasing the muscle mass in your lower body as well as your upper body. The muscle gains that you achieve in the gym are not merely a product of localized growth. Once you start training consistently you'll very quickly find that leg workouts are much more difficult to perform than any upper body workout. I experienced a huge spurt in upper body growth. building muscle is all about forcing your body to adapt to the stress placed upon it. I think it's safe to say that a leg workout is about twice as hard as a chest workout is. thus resulting in total body gains. intense leg workout.

they are an extremely important piece of the overall puzzle and should be trained with equal focus and intensity to ensure maximal gains in totalbody size and strength. So there you have it.MuscleGainTruth.All Rights Reserved Page 81 of 266 .The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ effect that will increase your strength in important lifts such as presses. dips. and if you've already been training for a while then this will get you back on the right path. rows and chin-ups. If you're just beginning to workout then this will start you off on the right path. the more muscle you will build. As much as you might not care about the size of your legs. The importance of leg training cannot be understated. If you've already been training for some time but aren't incorporating heavy leg work into your routine. Remember. 2008 .www. the more weight you can lift. you'll be pleasantly surprised with the upper body results you can achieve. As you already know. 3 great reasons to train your legs hard and heavy. building muscle is all about training for strength and so naturally this spill-over effect will serve you very well.com .

So once again. Arms.All Rights Reserved Page 82 of 266 . As you progress in weight and reps on your basic upper body compound lifts. muscular arms has very little.com . 2008 . every pressing movement for the chest and shoulders also stresses the triceps while every pulling movement for the back also stresses the biceps.MuscleGainTruth. Remember. The best way to effectively stimulate arm growth is to focus on heavy chest and back training. The reality is that building huge.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Arm Training Another mistake most "newbie" lifers make is placing way too much focus and emphasis on direct arm movements. is it realistic that someone who weighs 160 pounds would have 18 inch arms? Of course not. focus on total-body training and everything else will fall into place. I mean think about it. are another area that tend to be given special priority over everything else. Your arms will not experience any appreciable size gains until you pack a decent amount of muscle onto your chest and back. if anything to do with direct arm movements. By the time you finish a chest or back workout your arms will have received more than enough stress to effectively stimulate new growth. They'll slave away on endless sets of barbell curls and tricep pushdowns in the hope of developing a massive set of guns. particularly the biceps. your arms will always follow along.www.

if someone were to put more emphasis on pushing movements rather than pulling movements their shoulders would begin hunching forward. Or if one was to neglect abdominal training they would end up with core instability and could very easily sustain a lower back injury. You won't have to worry about juggling all of the exercises to balance everything out as I have already made the workouts for you. Not only is total-body training beneficial to the overall appearance of your body but it will help to keep you injury-free as well. Over-development of certain muscles could potentially lead to chronic problems that may eventually result in injury. This would eventually lead to a strength imbalance and could cause rotator cuff problems. All you have to do is make sure you follow them to a T.com . 2008 .MuscleGainTruth.All Rights Reserved Page 83 of 266 . This will enable you to make the best size and strength gains possible while maintaining overall balance and protecting yourself against injuries.www. For example. It should now be pretty clear to you why total-body training is so important.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Strength Imbalances Another very important reason to train every muscle equally is to avoid developing strength imbalances and postural problems.

or greater ability to open a jar of pickles? Take your pick.MuscleGainTruth. They will definitely increase the quality of your workouts by enabling you to lift more weight and by shifting the stress to where it counts.com . workout gloves or lifting chalk. but one piece of gym equipment I would definitely recommend is a high quality set of lifting straps. Besides. you could use them for a heavy set of barbell shrugs to focus all of your attention on the traps instead of worrying about your grip giving out. For example. I’m going to close this section out with a couple more important points… 2008 . these are basically just a set of thick straps which are placed around your wrists and then wrapped around the barbell/dumbbell. For those of you who are new to working out. you can very easily incorporate specific exercises for grip strength if this if of concern to you. This eliminates your grip from the equation and allows you to place all of your emphasis on the targeted muscles. Straps can be used on basically every back exercise or any lift where the grip is of concern. So what? What would you rather have: greater muscle mass in your lats and upper back.All Rights Reserved Page 84 of 266 .www.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Lifting Straps You don't need to buy a lifting belt. Your goal should be to maximize muscle gains as efficiently as possible and straps will definitely aid you in doing this. Some lifters argue against the use of straps by calling them a "crutch" and claiming that they negatively affect the development of grip strength.

There are plenty of places to socialize.www. your workouts will surely suffer. After you complete a set.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ The Gym is NOT A Place to Socialize! When you enter the gym. especially as you reach the 30-minute mark and beyond. chatting with a friend or staring at the fitness chick on the stairmaster. You should be thinking about how much weight you'll need to use and how many reps you're aiming to perform. The natural tendency is for your mind to wander and begin thinking about things other than working out.All Rights Reserved Page 85 of 266 . so make it count. It is perceived as a threat. a machine that is there to execute the same tasks over and over.com . If you start daydreaming. This is why it is absolutely crucial to maintain 100% focus throughout the entire workout. you should not be thinking about what you did on Friday night. and as something that should be avoided. you are going to work. your body wants to forget about weight training at all costs. 2008 . As was stated before. You will only be spending roughly 1% of your time there. You should not be going to the gym to chat or socialize with friends. If you aren't careful it is very easy to get side-tracked and lose your focus. as mental focus and intensity begin to radically decrease. Why are you there? To break down as much muscle fiber as you possibly can by training as hard your body will allow. Instead. but the gym is most definitely not one of them. Think of yourself as a robot. your mind should immediately focus on the next set to come. You should also be psyching yourself up for the discomfort that will come with it and make sure that you are ready to give a full-out effort. You must always remember your purpose in the gym.MuscleGainTruth.

The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Choosing a Training Partner A great way to increase your focus and drive in the gym is to have a reliable training partner. not all training partners are created equally! This is why it's very important that you make sure this person meets some basic criteria before you make a commitment to train with them on a regular basis. they are definitely not someone to train with.com . Having an intense training partner will allow you to maintain that level of effort and intensity at all times. This way you can feed off of each other's intensity and push one another to train at their very best. Maintaining 100% focus throughout your entire workout is extremely important and you must do everything in your power to ensure that you don't let your mind wander off track.All Rights Reserved Page 86 of 266 .www. This is a great tool for cranking up your intensity in the gym. If this person easily loses focus or spends a considerable amount of time socializing or zoning out. not to socialize. You need to have a partner who is there to perform a job and who will even keep you in check if he/she senses that your intensity is not as high as it should be. If you've lifted weights before then you know how much harder you tend to train when people are watching. 2008 . Make sure that: 1) They are there for the same reasons you are. Someone who is there for the same reasons you are and who will push you to train your hardest. 2) They see the gym as a place to work. Someone like this will only bring you down and decrease the quality of your workouts. But be careful. 3) They are reliable. It is crucial that your training partner is equally as focused and driven as you are to build muscle.MuscleGainTruth.

but some people benefit greatly from it. The goal is to reach muscular failure on your own. Other than that. you wanna go tomorrow instead?" These words should never come out of your partner's mouth.com . The only time your spotter should be lightening the resistance for you is when you are just short of locking out on a specific movement and only need a very small extra push in order to complete that last rep.www. but make sure you are careful as having the wrong type of training partner may do you more harm than good. You must make sure that your partner is willing to be on time and train on the days you have agreed on. I don't really feel like lifting today. as the entire purpose of the exercise is to train as heavy as possible for as many reps as you possibly can. Make sure your partner is trustworthy and willing to train on a consistent basis.MuscleGainTruth. not with the help of someone else. and that means pushing you to train on the days when you'd rather lie on the couch and watch Seinfeld reruns. I'd be rich. The decision is up to you. If I had a dollar for every time I saw someone spot their partner in a completely ridiculous fashion. your spotter is there only to ensure that you are safe so that in the event that something went wrong during the exercise (such as pulling a muscle) you would be able to set the weights down without getting hurt. Having a training partner is definitely not a necessity. Spotting should merely be used as a safety precaution and nothing else. There really is no logic behind this.All Rights Reserved Page 87 of 266 . The main purpose of having a training partner in the first place is to push you to your limits. 4) They know how to spot. all he is really doing is making the weight lighter for you. This completely defeats the purpose of doing the exercise in the first place.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ "Aww man. 2008 . Spotters are not there to lift the weight for you! On countless occasions I've watched spotters assisting the lifter the second the exercise gets difficult. When your partner assists you in lifting the weight.

All Rights Reserved Page 88 of 266 . every muscle-building set should consist of 5 to 7 repetitions. Machines can be fairly effective as well. This means that the weight should be light enough that you can perform at least 5 repetitions.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Chapter 3 Review 1) Always perform a proper warm-up consisting of 5 minutes of light cardio followed by 5 weight acclimation sets. 2008 . 3) Each specific muscle group should only be directly trained once per week. but not in place of the basic free-weight movements. As long as you train with 100% intensity and effort you will not require any more than this. 8) On the positive portion of the repetition. move the weight as fast as you can while still maintaining complete control. 2) Do not allow the hypertrophy phase to last longer than 60 minutes. but heavy enough that you cannot complete more than 7. On the negative portion of the repetition. These movements will stimulate the most muscle fiber and will have the greatest overall anabolic effect on your body.MuscleGainTruth.www. 7) With the exception of certain exercises. 4) Perform 5-7 sets for large muscle groups and 2-4 sets for small muscle groups. you should only perform your next set when you feel that you are 100% recovered and can perform that set with maximum strength.com . This phase begins with the completion of your first muscle-building set and ends with the completion of your final muscle-building set. compound free-weight exercises. Anymore than this will result in over-training and will prevent your body from properly recovering in between workouts. 5) Your workouts should be based around heavy. lower the weight in 2-4 seconds. 6) After you have completed a muscle-building set.

com .All Rights Reserved Page 89 of 266 . You should not be favoring certain muscles over others.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ 9) Breathe in as you lower the weight and breathe out as you lift it. 12) Make sure to place equal focus and intensity on all muscle groups. forget what the "latest breakthrough training method" has to say. you've learned everything you need to know to perform an optimal muscle-building workout. catabolism and injury prevention. If you follow these methods to a T you will be implementing what I believe to be the most effective and scientifically sound workout procedures ever devised. take 5-10 minutes to stretch the muscles you have trained. Behind every principle lies sound evidence and reason as to why it is so effective. 10) When the hypertrophy phase is complete. and forget about what you read in the latest issue of your favorite muscle magazine. 2008 . but instead should focus on developing your physique as equally as possible. As far as workout structure is concerned.www. not random guessing. All you need to do is consistently follow the guidelines set forth in the previous section and you literally cannot fail. prevent injury and help to maintain flexibility. The reason is because they use common sense. This will clear out lactic acid. There you have it. 11) After 8 continuous weeks of training. Forget about all the crazy and innovative techniques you see people performing in the gym. Why should you train for no more than 60 minutes? Cortisol. take 1 full week off from the gym. 13) Purchase a pair of lifting straps and use them for all back exercises or any lift where the grip is of concern. This will allow your body to fully recuperate and will prevent overtraining.MuscleGainTruth.

now you know. I didn't devise these principles myself. In fact.All Rights Reserved Page 90 of 266 . this isn't rocket science. Why should you focus on compound movements? Because they stimulate the most muscle fiber and will have the greatest anabolic effect on your body. You see.The Truth About Building Muscle Chapter 3: Structuring The Perfect Workout _________________________________________________________________________ Why should you train 3 days per week? To avoid overtraining and allow for maximal recovery. I never said that this book would deliver "secret muscle-building techniques uncovered for the first time in the history of mankind." This is not a breakthrough. they have been around for decades upon decades upon decades! Most people are simply misinformed and have been blinded by the gigantic swarm of muscle-building nonsense which has misled them and has prevented them from understanding just how basic building muscle really is.com .MuscleGainTruth.www. nor is it a secret. 2008 . Well.

and wait for gigantic gains in muscle size and strength.All Rights Reserved Page 91 of 267 .com . frequency. and the recovery process has begun. Your muscles have been damaged. rep speed. and building muscle is no different. at most. Do you remember what your goal in the gym is? If you've been paying attention then you'd know that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from the body. The reality is that everything you've read up until now was only. 2008 . Now all you have to do is consistently apply these principles in the gym. Your body is now in a position where it must adapt to the stress placed upon it by increasing the size and strength of the muscles.MuscleGainTruth. your body is in a state of breakdown. volume. You've learned all about overload and progression.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Chapter 4: Optimum Muscle-Building Nutrition So there you have it. You have some easy-to-follow workout guidelines and the proper knowledge to execute the best workouts of your life. rep range. exercise selection and everything in between. about 50% of the entire muscle-building process. When you are in the gym you are simply "sparking" muscle growth. intensity. sit back. right? Not so fast.www. Increases in muscle size and strength will only take place if the body is provided with sufficient materials to carry out this process! It would be physically impossible to construct a house without bricks. workout duration. but the real magic takes place when you leave the gym.

You train to trigger muscle growth. not only do they have to repair the damage that has been done. and then cannot understand why they aren't making the gains they thought they would. Highly intensive training places massive amounts of stress on the body and in order for growth to occur you must ensure that you recover between workouts. Before the building could be properly repaired it would be hit by another earthquake.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Do you remember the earthquake analogy I talked about earlier? Let's go back to that. it would be physically impossible. They go to the gym and train their asses off.MuscleGainTruth. They are equally important in the muscle-building process and if either is not up to par. the building would remain in the same state or even become smaller and weaker.www. You can’t have one without the other. In fact.All Rights Reserved Page 92 of 267 .com . Nutrition is probably the most overlooked aspect of the muscle-building process and this is the area where most people fail miserably. your gains will either suffer or be non-existent. cement and machines? They couldn't. positively crucial that you feed your muscles with the proper nutrients needed to facilitate growth. Remember. and you carry out muscle growth by eating the proper foods at the proper times. As long as the workers were unable to repair it. Do you see where I'm going with this? It is absolutely. It is very important that you understand that training and nutrition go hand in hand. How could they possibly do this without bricks. only furthering the damage. pay little or no attention to when and what they eat. but they also must construct the building even larger and stronger to protect it from future damage. Failing to follow a proper nutrition plan would be like rescue builders attempting to reconstruct the damaged building with inadequate materials. 2008 .

Even after you have gained a considerable amount of muscle you will still need to continue to eat properly to maintain it. However. has much higher nutritional requirements than the average Joe who doesn't exercise at all. carbohydrates. When you begin training with weights. it doesn't matter what you eat. then you can forget about making those impressive gains in muscle size that you promised yourself you would.com .All Rights Reserved Page 93 of 267 . Many people consider nutrition to be even more important than what we do in the gym. if you fail to meet your 2008 . try training without eating properly and see how far you get. that hard-earned muscle will wither away faster than you could imagine. Do not compromise your results by brushing off the nutrition process! It is extremely important! If you aren't going to eat properly. There is no point in setting foot in the gym if you are not prepared to fulfill the nutritional needs of your body after you leave. and all at the proper times. fats. Natural processes within your body require a certain amount of protein. the body will preserve its lean mass for up to 3 weeks. carbohydrates and fats everyday. minerals and water. You see. vitamins. your body will have to use a large amount of these nutrients to deal with the damaged muscles on top of its natural everyday requirements. A common misconception is that as long as you exercise. Nothing could be farther from the truth! If you exercise it matters even more what you eat! An active body. In fact. You may actually get negative results.MuscleGainTruth.www. especially one undergoing intense resistance training. your body already has nutritional requirements in place simply to sustain life. Studies have shown that as long as proper nutritional requirements are met. as you'll create a deeper and deeper nutrient deficiency within your body.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition This means providing your body with adequate amounts of high quality protein. If you become lazy and let your diet slip.

as well as the macronutrients: protein. I'll also talk a bit about the detrimental effects of alcohol and why it should be avoided. because what you are about to read is critical to your results.MuscleGainTruth. fats and water. Everything will be explained in a fairly straightforward manner and things will not get overly complicated. Let's begin. This is yet another reason why nutrition is so extremely important. 2008 . You'll learn about the importance of calories.com . carbohydrates.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition nutritional requirements. Now pay attention. By the end of this section you will be equipped with all of the necessary knowledge needed to execute an incredibly effective nutrition plan and make the best gains you possibly can. muscle mass begins to decrease almost immediately. but rather only what you need to know.www. The goal of this section is not to teach you everything there is to know about nutrition.All Rights Reserved Page 94 of 267 .

and told you that it was the single most important principle to follow in the gym? Well.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Anabolism vs. now I am going to explain the most important principle to follow when it comes to nutrition. your gains will be greatly reduced. It is so absolutely important that you always abide by this guideline. Catabolism Remember at the very beginning of this book when I introduced you to intensity and progression. Eat lots.MuscleGainTruth. all the time. so does this one.www. at LEAST every 3 hours. Just as intensity and progression tie into the body's natural evolutionary tendencies. or you can kiss your muscle gains goodbye! By now you should be catching my drift. Constantly supplying your body with proper muscle-building nutrients is so absolutely critical to gaining mass that it cannot be overly stressed. Here's another way of putting it: Every 2-3 hours you must supply your body with proper muscle-building nutrients! Still not sinking in? Your body should be fed at least every 2-3 hours with proper muscle-building nutrients! One last time.All Rights Reserved Page 95 of 267 . because if you don't. 2008 . Are you ready? You must supply your body with proper muscle-building nutrients every 2-3 hours! Read that sentence again. even when you don't feel like it. everyday.com .

Like I said before. your stomach growls at you and you feel uncomfortable. When you don't eat.www. a giant red light begins flashing within your body. every single action that goes on within your body is centered around the ultimate goal of keeping you alive and healthy. So. being the finely tuned and adaptive organism that we are. our bodies created natural processes to maximize our ability to sustain life without food. If your body is not fed.MuscleGainTruth. and humans had to be able to endure periods of time with little or no food. it will begin tapping into its storage rooms and break down muscle tissue to utilize the proteins. Catabolism (in regards to bodybuilding) basically refers to the breakdown of muscle proteins for use within the body. the majority of you reading this right now are lucky enough to have the privilege of being able to eat whenever you are hungry. Remember. not everyone has this privilege! Our ancient ancestors certainly couldn't cruise down to the local grocery store and fill their bags with food whenever they wanted. it all ties into evolution and adaptation. You see. But believe it or not. If your body does not receive the protein it needs from the food you eat.com .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition What is so important about doing this? Well. Your body is in need of a continual supply of protein in order to complete its own natural processes and your muscles are basically a giant protein storage room.All Rights Reserved Page 96 of 267 . your body doesn't know that there is a plate of steak and potatoes waiting for you in the fridge. One of the mechanisms that has allowed us to survive for longer periods of time without food is called "catabolism". bad things in terms of muscle growth begin to happen. Food was not a readily available source. 2008 . This is not a good thing! When you are in a catabolic state. so you pop open the fridge or cupboard to satisfy your body's needs.

All Rights Reserved Page 97 of 267 . Your body will stay out of starvation mode. 2-3 hours without protein -> Catabolism is triggered -> Muscle size decreases 2008 .com . and your body goes into "starvation mode" as a natural evolutionary response. and continue to build and repair the damage inflicted from your workouts.MuscleGainTruth. you must always ensure that your body is in an anabolic state (fed).www. in order to ensure that your muscle proteins are left intact. The only way to make sure of this and keep the green light for muscle growth flashing is to continually supply your body with high quality protein every 2-3 hours. You must avoid this state at all costs! Instead.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Your metabolism slows down. leave your hard-earned muscle tissue alone.

a soup and a salad. Eating only 3 times per day leaves huge catabolic gaps between meals.All Rights Reserved Page 98 of 267 .MuscleGainTruth. For example. As I said before. one meal might consist of a simple protein shake and a bowl of oatmeal. 2008 .. grazing will keep your fat burning metabolism raised and will decrease the storage of excess body fat." From a physiological standpoint.com . but having smaller meals also allows for a much more efficient digestion process.www. I know what you're thinking.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition 5-7 Meals Per Day Eating every 2-3 hours means that on any given day you will need to consume anywhere from 5-7 meals.. it's very important to keep your body in an anabolic state where muscle growth and repair can occur at all times. the actual volume of food at each sitting will be smaller. In addition. this is definitely not the best approach for building muscle or for overall health. and will end up forcing your body into starvation mode for long periods at a time. vegetables. Your body will be able to easily deal with these small meals and extract full value from the nutrients consumed. I know it sounds like a lot of work. "5-7 meals every single day?! That's impossible! I can't eat that much!" The key thing to understand here is that when I say "meal". This means eating 5-7 meals every single day. Not only will eating frequently keep your body in a muscle-building state throughout the entire day. Because of this it is a much better idea to "graze" throughout the day and supply your body with a continual stream of nutrients which can be used to facilitate growth. I am not referring to a full 5 course plate filled with steak. Although you will be eating much more frequently than you are used to. and at first it is. mashed potatoes. You need to rid yourself of the conventional approach of "3 square meals a day.

As long as you plan your day out properly anyone can squeeze in at least 5 small meals. Even though you'll only spend a few hours in the gym each week. nutrition is an absolutely vital part of the muscle-building process. but rather a way of life. but what exactly should these meals consist of? Well. After you've been doing it for a while it will no longer become a chore. but rather something that you just do.All Rights Reserved Page 99 of 267 . Don't worry if you have a small appetite and can't seem to eat very much at one sitting. As you can clearly see. Trust me.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition But just like anything else in life. As your body adapts to the increased meal frequency. to understand why you will be eating certain foods and avoiding others. not necessarily the volume. Great.com . it's not as hard as it sounds and after a few weeks it will no longer be something that you have to think about. you'll get used to it. there's a way. you must first acquire some basic nutritional knowledge. The most important thing at first is to make large jumps in the frequency at which you eat. you will then be able to make small increases in the volume until your total daily requirements are met. spaced every 2-3 hours. eating properly is something that must be monitored at every waking hour of the day. So.www. I'm going to teach you about: 1) Calories 2) Protein 3) Carbohydrates 4) Fats 2008 . where there's a will. Again.MuscleGainTruth. A lot of people complain about this aspect of building muscle and claim that "they don't have time" to prepare and eat so many meals. you now know that you must eat 5-7 small meals per day.

www.com .MuscleGainTruth. Let's begin! 2008 .All Rights Reserved Page 100 of 267 .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition 5) Water 6) Alcohol You'll learn about the important role (or detrimental role) they play in maintaining a muscle-building environment within the body and I'll provide you with a simple method to calculate your daily needs.

Everyone wants to count them and cut them.com . carbohydrates and fats. But does anyone really know what a calorie is? Well. and almost every food item we buy has the amount of calories listed somewhere on the package. If you burn more calories than you consume.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Calories Everyone is always talking about calories. 1 gram of Protein = 4 calories 1 gram of Carbs = 4 calories 1 gram of Fat = 9 calories The most important thing to understand when it comes to calories and building muscle is this: In order to gain muscular weight. Our bodies receive calories by consuming the 3 major macronutrients: protein.www. and this energy is derived from the calories that we consume through our diet. you will lose body weight. you must consume more calories than you burn! This is nothing more than simple mathematics. So obviously in order to gain muscular body weight your caloric intake must exceed your 2008 . simply put. Everyday our bodies expend a certain amount of energy.MuscleGainTruth. Factors affecting the rate of calories burned include activity level. body type and the amount of lean muscle mass we posses. your bodyweight will stay the same. If you consume the same amount of calories that you burn.All Rights Reserved Page 101 of 267 . body temperature. calories are fuel.

www. that is. How many calories should you consume each day? The basic idea when trying to figure out your daily caloric intake is this… 1) Determine your caloric maintenance level. whether it be fat. If you fail to consume more calories than you burn. and in order to see increases in lean muscle mass you consume the right types of calories. Remember. This will create the necessary caloric surplus within your body to facilitate muscle growth.MuscleGainTruth.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition caloric expenditure. you will NOT gain weight. consuming 150 grams of fat or 150 grams of protein? Here’s the bottom line when it comes to calories… 1) The raw number of calories that you consume each day will determine whether you gain weight. but not the kind of weight you're looking for! The majority of the weight you would gain from eating those foods would be fat. You'll gain weight all right. lose weight or maintain the same weight. water or muscle. 2008 . plain and simple. ice cream cones and potato chips and expect to see great results. how many calories you require daily in order to simply maintain your weight. 2) The types of calories that you consume will determine what kind of body weight you gain. What do you think would be a better approach to building muscle. So the key for you is to consume more calories than you burn and from the proper muscle-building sources.com . This doesn't mean that you can gorge yourself on big macs (which contain about 560 calories each).All Rights Reserved Page 102 of 267 . 2) Increase your caloric maintenance level by 15-20%. not all calories are created equally.

www..The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition There are many different methods that can be used to determine this..com . and in this section we're going to examine 3 of them. but for the most accurate reading.MuscleGainTruth.All Rights Reserved Page 103 of 267 . 1) The Basic Multiplier (least accurate) 2) The Harris-Benedict Formula (more accurate) 3) The Katch-McArdle Formula (most accurate) Any of these 3 methods is acceptable in the majority of situations. methods #2 and #3 are probably best. 2008 . On the following pages I'm going to explain each individual method and how to use it in order to determine your daily caloric intake.

. In order to create a caloric surplus that supports muscle growth. 150 x 17 = 2550 150 x 20 = 3000 Daily caloric intake should be 2550-3000 calories.MuscleGainTruth. this usually means around 17-20. For average trainees with average body weight and activity levels. The drawback to this method is that it doesn't take into account individual factors such as lean body mass.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition 1) The Basic Multiplier Although this is a very straightforward and basic method.www. The Basic Multiplier is simply a matter of multiplying your current bodyweight by a set number. methods #2 and #3 will be more accurate.All Rights Reserved Page 104 of 267 . sex or activity level. it would look like this. Your Bodyweight x 17-20 So if you weigh 150 pounds. height. For those who do not have an "average" build (starting more on the overweight side or more muscular side) and who do not have "average" activity levels.com . 2008 . in the majority of situations it will work just fine for average trainees with average body types. It's really that simple.. this method will usually work fine.

You should then take your caloric maintenance level and increase it by 15-20% in order to create a caloric surplus that supports muscle growth.. digesting food. you can then plug it into the Activity Multiplier (how active you are on a daily basis) in order to determine your Caloric Maintenance Level. This does not include extra activities such as weight training or playing sports. 3) Increase your caloric maintenance level by 15-20% to determine your daily caloric intake. sex.MuscleGainTruth. 1) Determine your basal metabolic rate. Once you have figured out your BMR. once again.. right? It really isn't.All Rights Reserved Page 105 of 267 . Sounds complicated. regulating body temperature etc. age and activity level into account on top of your basic bodyweight.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition 2) The Harris-Benedict Formula This is the second most accurate method and is superior to the Basic Multiplier because it takes height. and I'm now going to outline step-by-step how to calculate all of this. 2) Find your caloric maintenance level by multiplying basal metabolic rate by the activity multiplier... The first goal with this method is to determine your Basal Metabolic Rate (BMR). the BMR is for natural processes such as breathing. 2008 .www. So.com . Your basal metabolic rate is the total number of calories that your body requires to perform all of its natural daily functions.

.6 X bodyweight in kg) + (1.7 X age in years) Take that number and multiply it by.375 (light exercise: 1-3 days a week) Moderately Active = BMR X 1. Activity Multiplier Sedentary = BMR X 1.8 X height in cm) .All Rights Reserved Page 106 of 267 .15 and 1. I’ve provided an example of this formula on the following page to make it even more clear… 2008 .8 X age in years) Women: 655 + (9..9 (intense daily exercise and strenuous physical job) Take that number and multiply it by 1.2 (little to no exercise) Lightly Active = BMR X 1.www.(4.com .MuscleGainTruth.(6.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Calculating The Harris-Benedict Formula Calculating Basal Metabolic Rate Men: 66 + (13.2 to it in order to determine daily caloric intake.55 (moderate exercise: 3-5 days a week) Very active = BMR X 1.7 X bodyweight in kg) + (5 X height in cm) .725 (intense exercise: 6-7 days a week) Extremely Active = BMR X 1.

15 = 3060 2661 x 1. This is the number of calories that he requires daily in order for his normal bodily processes to be carried out. In order to create a caloric surplus that supports muscle growth.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Example Of Harris-Benedict Formula In case you're a bit confused. 2008 .. he's 25 years old and is moderately active. 2661 x 1.2 = 3193 Bob's daily intake should be 3060-3193 calories.170 = 1717 Bob's basal metabolic rate is 1717 calories. Bob weighs 68 kg. We'll now take his activity level into account by multiplying his BMR by the appropriate activity multiplier.com . he is 177. here is an example of how to plug all of this information in.8 cm tall.www.MuscleGainTruth.6 + 889 .55 (moderately active) = 2661 This means that Bob needs to consume 2661 calories daily in order to maintain his weight. We'll use Bob as our example. BMR = 66 + 931. 1717 (BMR) x 1.. he needs to increase this by 15-20%. First we determine Bob's Basal Metabolic Rate.All Rights Reserved Page 107 of 267 .

www. and this will result in a more accurate Basal Metabolic Rate reading. and there are a ton of different methods used for this) then you can use the following formula to get the most accurate reading of all. (Refer back to the Harris-Benedict formula for the activity multiplier) You should then increase that figure by 15-20% in order to figure out your daily caloric intake for muscle growth.All Rights Reserved Page 108 of 267 . but for those who have a high amount of body fat or a high amount of muscle it will not be as accurate. BMR = 370 + (21.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition 3) The Katch-McArdle Formula This is the most accurate formula of all because it takes into account the specific individual factor of lean body mass.MuscleGainTruth. but still has one drawback in that it doesn't take lean body mass into account.6 X lean mass in kg) You can then multiply your BMR by the Activity Multiplier in order to figure out your caloric maintenance level. This is fine for most people. If you've had your lean body mass tested (testing lean body mass is beyond the scope of this book. The Harris-Benedict formula outlined on the previous pages is a great method and will be accurate in almost all situations. 2008 .com . It's really as simple as that.

. 3) The most accurate method for determining caloric intake is to figure out how many calories you require daily in order to maintain your current weight. Here is a very quick overview. and you probably won't see a huge variance between them. 1) You must consume more calories than you burn in order to support muscle growth. musclebuilding state throughout the day.. and then increasing that number by 15-20%. These extra calories will keep you in an anabolic..MuscleGainTruth.www. Carbohydrates and Fats. We'll be talking specifically about Protein. 2) The raw number of calories that you consume daily will determine whether you gain weight or lose weight while the types of calories that you consume will determine what kind of body weight you gain or lose.All Rights Reserved Page 109 of 267 . 2008 . Let's get started.com .. Any of the 3 methods outlined in this section will usually work fine. Let's now go more indepth and talk about the specific macronutrients and food sources where these calories should be derived from.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Caloric Intake Overview Hopefully you now have a solid grasp of how caloric intake works and how to calculate it in order to reach your goals.

MuscleGainTruth. you must pay close attention to how much protein you are consuming each day! If you aren't consuming the proper amount of protein from the right foods.com . blood health and proper immune system function.All Rights Reserved Page 110 of 267 . so your consumption of protein must increase as you train with weights. but simply aim to stay 2008 . Protein is a macromolecule that is made up of a chain of smaller monomers called amino acids.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Protein Protein is without a doubt the absolute most vital and important nutrient for those trying to increase their muscle size and strength. Do not stress out about landing on an exact percentage. After you consume and digest protein it will eventually be broken down into individual amino acids to be used for literally thousands of functions throughout your body. it is responsible for the growth and repair of damaged muscle tissue. if you do not provide your body with sufficient amounts of protein. If you want to build a significant amount of muscle mass. Your body already needs protein for natural everyday processes. Next to water it is the most abundant bodily substance and can be found in every single one of the trillions of cells you are made up of. It is also critical in the production of enzymes. consider protein to be the bricks. protein should make up 30%40% of your total caloric intake. Quite simply.www. Almost every single process within your body that is geared towards building muscle mass relies heavily on this all-too important nutrient. the musclebuilding process cannot take place. Above all. If your body were a house. How much protein should you be consuming everyday? For optimal gains in muscle size and strength. building muscle will be next to impossible.

We then take that number and divide it by 4. This will tell us how many grams of protein we need to consume each day. What are some good sources of protein to include in your diet? Well. In order to translate this percentage into a specific gram amount.4). It is not realistic that you’ll be measuring out your food quantities on a precise. (Daily Calories) x (Macronutrient Percentage) = X (X) ÷ (Number Of Calories Per Gram) = Daily Gram Amount Here’s an example using a daily protein intake of 40% at 3000 calories… 3000 x 0.4 = 1200 (The number of daily calories that should come from protein) 1200 ÷ 4 = 300 (The number of grams of protein that should be consumed daily) An individual consuming 3000 calories daily at 40% protein would need to consume 300 grams of protein each day. Protein sources are ranked according to the "biological value scale" which compares their availability within the body. Therefore it is important to get a variety of different protein sources into your diet to ensure that you are getting adequate amounts of essential and nonessential amino acids to facilitate growth. either 0.www. targeted basis every single day. and you 2008 . we use the following equation… First we multiply our daily caloric intake by the specific macronutrient percentage (in this case.All Rights Reserved Page 111 of 267 . all proteins are made up of different numbers and arrangements of amino acids.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition somewhere in the above range.3 or 0.MuscleGainTruth. since protein yields 4 calories per gram. Don't worry too much about the BV scale because all of the protein sources recommended in this program have their own unique benefits.com . so don’t obsess about exact figures.

6 grams is actually saturated fat.MuscleGainTruth. hardboiled or fried making for a great breakfast food.com . and although the yolk does contain 5 grams of fat.. Eggs Eggs rank highest on the BV scale and are an excellent protein source to have in your diet. Eggs are extremely versatile and can be scrambled.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition will be consuming a variety of them.All Rights Reserved Page 112 of 267 . only 1. Red meat contains the highest concentration of growth-supporting nutrients than any other protein source out there. Eggs are an excellent muscle-building food and should play an important role in your overall diet. However. Here is a list of "approved" whole-food protein sources.. A lot of people shy away from eggs because of their "high fat" content. but it is also rich in vitamins and minerals (which we’ll talk about later). Red meat typically contains a reasonable amount of saturated fat which helps to boost testosterone levels and promote a better hormonal muscle-building environment within the body.www. The white part of the egg contains absolutely no fat at all. but if you really look into it this claim is somewhat misleading. Lean Red Meat This is an absolutely excellent protein choice and should be consumed on a regular basis. bvitamins. Not only does one whole egg contains about 6 grams of high quality protein. It's loaded with high amounts of natural creatine. too much saturated fat is obviously not a good thing and therefore you should choose leaner sources of red meat such as sirloin cuts or extra lean ground beef. iron and zinc and should ideally make up a good portion of your total protein consumption. 2008 .

Not only is fish high in protein but it also provides the body with a high amount of omega 3 fatty acids which play a crucial role in building muscle. which is the slowest absorbing form of protein available. Milk is 80% casein protein. milk is a great source of calcium as well as other valuable vitamins and minerals. Poultry is an excellent bodybuilding choice and also tastes great when prepared properly. wraps or are even tasty on their own. Milk also provides a great spectrum of amino acids and contains short-chain fatty acids which help to support muscle growth. The white portion of the meat is very low in fat and extremely high in protein. Tuna has been a bodybuilding staple for decades and can be prepared in many ways. Salmon. This "timed-release" effect of casein will keep your body in an anabolic state for longer periods of time and will decrease the chances of muscle catabolism setting in. so you'll have to be creative with it in order to make it taste good. 2008 . It contains about 8 grams of protein for one cup (250ml) and can easily be added to meals to ensure that your total daily protein requirements are met. zero carbs and zero fat. are not crazy about the taste of tuna. In addition to all of this.www. A lot of people. Fish/Seafood A can of tuna is extremely cheap and will provide your body with a solid 30 grams of protein.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Poultry Chicken and turkey are another bodybuilding staple and can be used to make fajitas. Casein "gels" in the stomach and can take up to 4 hours to be fully digested.MuscleGainTruth. myself included. Milk This is another great protein source and offers a variety of muscle-building benefits. cod and halibut are also great choices.com .All Rights Reserved Page 113 of 267 .

You can add flavor to your cottage cheese by mixing it with fresh fruit such as mandarin oranges or pineapple slices. Since it is considered a bodybuilding supplement. It's very important that you use natural peanut butter. Peanut butter is very calorie-dense and will leave you feeling full and satisfied.www.Sausage 2008 . Here are some protein sources that you should avoid ingesting high amounts of: .MuscleGainTruth. which is the most abundant amino acid in your body. It is a good source of protein and can be used on whole grain toast or bagels to add extra protein to your meals. but the majority of this fat is unsaturated and is actually beneficial to your health. Cottage cheese is also very high in natural glutamine. Yes. This will keep your body in an anabolic state for a longer period of time. its benefits will be covered in the supplement section later on in the book. just like milk. Cottage Cheese Cottage cheese contains mostly casein protein. Glutamine plays a large role in immunity and in preventing muscle breakdown. peanut butter is high in fat. as the commercial stuff is higher in saturated fat and contains less beneficial nutrients than the natural form. which.com .Bacon .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Peanut Butter/Peanuts A lot of people avoid peanut butter because it is "high in fat". causes it to be very slowly digested. Whey Protein This is the highest quality protein you can possibly put in your body.All Rights Reserved Page 114 of 267 .Ham .

com .Luncheon Meats .Cheese I would also recommend that you avoid ingesting too much soy protein (found in soy milk or soy nuts) as this type of protein has been shown to elevate estrogen levels and lower testosterone. 2008 .All Rights Reserved Page 115 of 267 .MuscleGainTruth.Whole Milk .www.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition . If too much soy is consumed it could have a negative effect on the muscle-building process and could also lead to an increased risk in gynecomastia.High fat ground beef .

The main function of carbohydrates is to provide fuel for your muscles and brain. it will always be broken down into its simplest form: glucose. jelly.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Carbohydrates Although lean muscle tissue is not made of carbohydrates. Consumption of high glycemic carbohydrates will result 2008 . it is much more accurate to make your carbohydrate choices based on their glycemic properties. Table sugar. the end result would be the same. gradual pace. No matter what type of carbohydrate you eat. this nutrient is still very important in the muscle-building process. it is converted to "glycogen" which is stored in the liver and muscle tissue for later use. The liver and muscle tissue basically acts as a "bank" and keep the glycogen stored until the body needs it.MuscleGainTruth. and testosterone.com . IGF-1. They also help to maintain an optimal hormonal environment in your body by increasing levels of insulin. Every meal should include some carbohydrates. carbohydrates are sugar.www. If you were to swallow a tablespoon full of sugar or eat a plate full of spaghetti noodles. white rice and white bread are all examples of high glycemic carbohydrates. In other words. If the glucose is not needed in the bloodstream to be used for energy.All Rights Reserved Page 116 of 267 . as they will aid in the absorption of protein and also help to prevent catabolism. When it all comes down to it. Rather than classifying carbohydrates using the traditional method of "simple" or "complex". we should aim to consume carbohydrates that are broken down and released into the bloodstream at a slow. High Glycemic Carbohydrates High glycemic carbohydrates are those that are broken down and absorbed in the bloodstream very quickly. Sufficient carbohydrate consumption will also help to ensure that your daily caloric requirements are met.

www. When you consume high glycemic carbohydrates you are causing an imbalance in your body's blood sugar levels. Consuming high glycemic carbohydrates in the morning is a good idea because your blood sugar levels are already low. This favorable carbohydrate form is broken down slowly and will provide your body with a gradual release of sugars. While an insulin spike can play an important role in the morning and during the few hours after you workout. So unless your goal is to get fat. When you consume high glycemic carbohydrates. This will provide your body with a steady stream of sugars throughout the day without large fluctuations in insulin levels. it should be avoided at all other times. and whenever this balance is disturbed your body will work to ensure that it is back to normal. this is something you should try to avoid. Because of this.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition in a rapid rise in energy. 2008 . You see. Low Glycemic Carbohydrates The majority of the carbohydrates in your diet should consist of the low glycemic variety. your body is always working to maintain a balanced state. and this is a great opportunity to increase nutrient uptake into your muscles. They also stimulate the secretion of insulin from the pancreas.MuscleGainTruth. Insulin's job is to drive nutrients into the body cells in an attempt to level this imbalance out. The consumption of high glycemic carbohydrates in the post workout period will be discussed later on. This will keep your energy levels constant and will prevent your body from storing excess body fat. you "spike" your insulin. low glycemic carbohydrates do not have a drastic effect on insulin and blood sugar levels. followed by a sharp decline.com . This is because spiking your insulin at any other time will cause your body to deposit the excess blood sugars into the fat cells.All Rights Reserved Page 117 of 267 .

or “GI” for short. The GI chart ranks the effects of various carbohydrates on blood sugar levels compared to the effect of consuming pure glucose. Your body will either use this glucose immediately as an energy source. How do we know if a carbohydrate is high glycemic or low glycemic? One useful tool that we can use is The Glycemic Index. it is obviously a very useful tool for those wishing to lose body fat. A lower number indicates that a particular food has a smaller effect on blood sugar levels. and since steady blood sugar levels are really the ultimate goal of proper carbohydrate consumption. If glycogen supplies are full. a grapefruit has a GI ranking of 25. non-fat yogurt and apples. The goal of carbohydrate consumption is to eat just enough to fully fuel your tasks for the day without going overboard. oatmeal. In general.MuscleGainTruth. Since the glycemic index bases its rankings on blood sugar effects.com . which has a GI ranking of 100. The GI is basically a chart that ranks carbohydrates from 0 to 100 based on how fast or slow they raise blood sugar levels in a 2-hour period after they are consumed. (your body will typically store 90 grams in the liver and 200 grams in the muscle tissue) your body will deposit the glucose into your fat cells. Remember. every carbohydrate that you eat will eventually be broken down into glucose.All Rights Reserved Page 118 of 267 . For example. “medium” foods would have a GI score of 56 to 69.www. “low glycemic” foods are those with a GI ranking of 55 or less. Is the GI the be-all-end-all of wisdom about carbohydrate consumption? 2008 . while those foods that score 70 or above on the glycemic index would be considered “high”.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Examples of low glycemic carbohydrates are things like whole grains. This means that eating a grapefruit will raise blood sugar levels 25% as high as pure glucose will. or it will store the glucose in your muscle tissue and liver as glycogen.

One thing you must understand about the GI is that the index rankings are based on what effect those specific foods would have on your blood sugar levels if you consumed them alone in a fasted state. The truth is that it is neither.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition No. Full fat ice cream has a GI of just 61. Does that mean that we can freely choose between ice cream or brown rice simply because their GI ranking is the same? Obviously not. we almost never consume carbohydrate sources on their own. most of the time we don’t consume carbohydrates alone in a fasted state. the resulting GI effects in our bodies can change dramatically. In addition. When we eat carbohydrates along with other food sources. For example. except when we eat breakfast.MuscleGainTruth. when eaten alone.All Rights Reserved Page 119 of 267 . Usually we eat them as part of a complete meal with other foods. The GI ranking is not 2008 . So the GI rankings themselves do not tell us the whole story. the GI ranking would be altered significantly. while others regard it as the be-allend-all of carbohydrate consumption. just because a carbohydrate has a low GI ranking doesn’t necessarily mean that we should include it in our diet.www. and we rarely consume them while we are in a fasted state.com . If you eat this potato along with a lean protein source such as a skinless chicken breast and a fibrous carbohydrate source such as broccoli. However. such as proteins and fats. while brown rice has a GI of 59. a microwaved potato has a GI ranking of 82. What is the final verdict on the glycemic index? Some experts consider the GI to be fairly useless. In the real world. it’s not.

refined products of any kind are not recommended for muscle building nutrition plans.com .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition the only thing to consider when making carbohydrate food choices. white bread. My basic overall view on the glycemic index is this: Natural carbohydrate sources that have a low GI ranking are almost always acceptable choices. GI rankings can be lowered significantly. Again. Most people today eat a diet that’s very high in refined carbohydrate sources. but it most definitely IS a very useful tool.MuscleGainTruth.All Rights Reserved Page 120 of 267 . and any item made from white flour are all examples of refined carbohydrates. its complexity is broken down and it is basically transformed into a simple carbohydrate that raises blood sugar levels quickly. White rice. sugary cereals. However. and this is definitely a huge contributing factor to the current obesity problem in North America. unrefined sources of carbohydrates which still 2008 . what is another criterion that we can use in combination with it to figure out which carbohydrate sources to include in our diet? The final issue we’ll discuss is a big one. For this reason. When a carbohydrate is refined. If the glycemic index doesn’t tell us the whole story. carbohydrate sources that have a high GI ranking are not necessarily unacceptable choices.www. and it is the issue of natural carbohydrate sources versus refined carbohydrate sources… Refined carbohydrates are foods where the high fiber bits (the bran and the germ) have been removed from the grain. Our focus should be on eating natural. this is mostly due to the fact that when consumed in combination with other foods.

Eating unrefined carbohydrates won’t cause a spike and then a crash in your blood sugar levels if you consume them as part of a balanced meal. bread flour. We’ve covered a lot of information in regards to carbohydrate food sources so far. How do you know if a carbohydrate is refined or unrefined? The best way to determine this is to read the ingredient list. that means that you are getting a lot of unrefined. barley. Enriched wheat flour is NOT the same thing as whole grain. One of the simplest questions you can ask is to determine whether the food item you’re consuming went from its natural source to your plate without being modified. brown rice. check to see if the first ingredient listed is whole wheat flour.MuscleGainTruth.www. including the bran and the germ.All Rights Reserved Page 121 of 267 . These refined sugars are empty calorie foods that will upset your blood sugar balance and will probably set off food cravings shortly after you eat them. These are all refined sugars that are commonly added to food items. whereas refined sources often provide very little to no nutritional value at all.com . all-purpose flour or cake flour. This term simply means that the refined grain has had some of the vitamins and one mineral added back to it. watch out for terms such as “rice syrup”. or oats. The biggest problem with discussing this topic is that it’s not a cut and dry issue. These carbohydrate sources are high in fiber and take longer to digest in the body. “sucrose” and “brown sugar”. If it is. Unrefined carbohydrate sources also have far greater nutritional value. “corn syrup”. When you look at an ingredient label for a product such as bread or cereal. you’ll notice another term on the majority of bread products made in the US: enriched wheat flour. whole grain goodness. Once you start regularly reading ingredient lists on food items. In addition. then it’s probably fine to include as a carbohydrate source. rye flour.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition contain the whole grain. 2008 . If the answer is yes. and there are many smaller details to pay attention to. You will also see enriched wheat flour listed as bleached flour.

5) Low fat and non-fat dairy products are fine to include. you should avoid all refined carbohydrate sources of any kind except on rare occasions. potatoes. 3) Vegetables of all kinds are acceptable. low-glycemic fruits and low-fat dairy products.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Here are a few guidelines for you to follow when deciding which carbohydrate sources to include in your muscle-building nutritional plan: 1) In general. Vegetables are fine to include. These sources will be broken down slowly and gradually when consumed as part of a complete meal. 2) Unrefined starchy carbohydrate sources should make up the bulk of your carbohydrate intake.All Rights Reserved Page 122 of 267 . 4) Fruit sources on the medium to lower end of the glycemic index are acceptable with a maximum of 3 pieces per day. Refined sources of carbohydrates should be completely eliminated except on rare occasions. yams and brown rice. The bulk of your muscle-building carbohydrate sources should be derived from natural. Your secondary sources should be derived from fresh. whole grains.www. Here is a basic list of carbohydrate food items you can use to structure your diet with… 2008 . but because they are so low in calorie-density they are not ideal for individuals looking to build muscle and gain weight quickly. and are more calorie-dense than other carb sources.MuscleGainTruth. but keep in mind that they are very low in calories and thus are not ideal for individuals trying to maximize their caloric intake without consuming massive quantities of food. unrefined starchy carbohydrate sources such as oatmeal.com .

com .All Rights Reserved Page 123 of 267 . How much is enough? 2008 .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition These carbohydrate sources should form a large part of your diet: Oatmeal Brown rice Potatoes Sweet potatoes Yam Whole grain breads Whole grain cereals Barley Rye Lentils These carbohydrate sources should be your secondary choices: Cherries Grapefruits Dried apricots Apples Pears Plums Peaches Oranges Grapes Kiwi Bananas Low-fat/Non-fat yogurt Skim milk Vegetables of all kinds can be included wherever you see fit.www.MuscleGainTruth.

MuscleGainTruth. if your daily caloric intake is 3000 calories and you’re consuming 35% carbohydrates daily: 3000 x 0.All Rights Reserved Page 124 of 267 . and then dividing that number by 4 (since carbohydrates contain 4 calories per gram).35 or 0. So. multiplying it by 0. On the following page is an example of a glycemic index chart to give you an idea of the types of food that are low glycemic and high glycemic… 2008 .45 (this will tell you what 35/45% of your caloric intake represents).The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Carbohydrates should make up 35-45% of your total caloric intake. You can calculate this number by taking your daily caloric intake.com .35 = 1050 (The number of daily calories that should come from carbohydrates) 1200 ÷ 4 = 263 (The number of grams of carbohydrates that should be consumed daily) An individual with a daily caloric intake of 3000 at 35% carbohydrates would need to consume 263 grams of carbohydrates daily.www.

angel Croissant Waffles Soya milk Apple juice Carrot juice Pineapple juice Grapefruit juice Orange juice Digestives Shortbread Water biscuits Ryvita Wafer biscuits Rice cakes Multi grain bread Whole grain Pita bread. white Pizza.com . non instant Oat bran Muesli Mini Wheats (wholemeal) Shredded Wheat Golden Grahams Puffed wheat Weetabix Rice Krispies Cornflakes Low Medium Medium Medium Medium Medium High Low Low Low Low Low Low Medium Medium Medium Medium High High Low Low Medium Medium Medium Medium Medium High High High Low Low Medium Medium Medium Medium High High High High High Bakery Products Rating Glycemic Number 54 59 62 65 67 67 76 30 41 45 46 48 52 58 64 65 67 77 77 48 50 57 60 61 64 69 71 73 95 42 49 55 56 57 69 71 74 77 82 83 Beverages Biscuits Breads Breakfast Cereals Cereal Grains 2008 .www.All Rights Reserved Page 125 of 267 . cheese Hamburger bun Rye-flour bread Whole meal bread White bread White rolls Baguette All-Bran Porridge.MuscleGainTruth.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition The Glycemic Index Foods Pound cake Danish pastry Muffin (unsweetened) Cake. tart Cake.

The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Pearl barley Rye Wheat kernels Rice. whole wheat Ravioli. whole Milk. flakes Taco Shell Millet Yogurt low. durum wheat Macaroni cheese Rice pasta.MuscleGainTruth.All Rights Reserved Page 126 of 267 . Fat-free Milk . parboiled Barley. chocolate Milk. brown Low Low Low Low Low Low Medium Medium Medium Medium Medium High Low Low Low Low Low Low Low Medium Low Low Low Low Low Low Low Low Low Low Low Medium Medium Medium Medium Medium Medium High Low Low Low Low Low Low Low Medium Medium High 25 34 41 46 48 50 55 57 58 66 68 71 14 24 27 32 32 34 50 61 22 25 31 38 38 39 42 44 46 53 54 55 56 57 64 64 66 72 27 32 35 37 39 41 45 55 64 92 Dairy Foods Fruits Pasta Root Crop 2008 . cracked Rice. white Macaroni Spaghetti. meat filled Spaghetti.skimmed Milk.www.fat (sweetened) Milk.com . protein enriched Fettuccine Vermicelli Spaghetti. semi-skimmed Ice-cream (low. brown Rice. white Barley. wild Rice.fat) Ice-cream Cherries Grapefruit Apricots (dried) Apples Pears Plums Peaches Oranges Grapes Kiwi fruit Bananas Fruit cocktail Mangoes Apricots Apricots (tinned in syrup) Raisins Pineapple Watermelon Spaghetti. instant Rice.

tinned Beetroot Potato. tinned Lentil soup. tinned Artichoke Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Green beans Lettuce. all varieties Snow peas Spinach Young summer squash Tomatoes Zucchini Soya beans. baked Parsnips Peanuts M&Ms (peanut) Snickers bar Chocolate bar.www.MuscleGainTruth. cooked Yam Sweet potato Potato. steamed Potato. instant Potato. boiled Potato. all varieties Low-fat yogurt. boiled Peas. tinned Green pea soup. mashed Chips Potato. dried Low Low Low Medium Medium Medium Medium Medium Medium High High High High High 39 51 54 56 57 61 64 65 70 75 82 83 85 97 15 32 40 49 49 54 55 64 65 74 80 81 103 38 44 64 66 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 16 22 Snack Food and Sweets Low Low Low Low Low Low Medium Medium Medium High High High High Low Low Medium Medium Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Soups Vegetable and Beans 2008 . micro waved Potato.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Carrots. tinned Black bean soup. artificially sweetened Peppers.com . 30g Jams and marmalades Crisps Popcorn Mars bar Table sugar (sucrose) Corn chips Jelly beans Pretzels Dates Tomato soup.All Rights Reserved Page 127 of 267 . new Potato.

boiled Lentils green. tinned Kidney beans.www.All Rights Reserved Page 128 of 267 . boiled Chickpeas Haricot beans.MuscleGainTruth.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Kidney beans. boiled Black-eyed beans Chickpeas. tinned Baked beans. tinned Lentils green.com . tinned Broad beans Low Low Low Low Low Low Low Low Low High 29 29 33 38 41 42 48 52 52 79 2008 .

It is actually a carbohydrate but because of its chemical structure it is indigestible to humans. 2008 . even though it is considered "nonessential". although not immediately harmful. This is why it is very important to ensure that foods are moving along smoothly through your digestive system.com . what makes it so important? Well. since you are trying to build as much muscle as possible.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Fiber Fiber is found in the cell walls of plants and plays an important role in proper digestion and in promoting overall health. it still plays an integral role in your overall diet. It is most well known for its ability to produce regular bowel movements.MuscleGainTruth. So if it can't be broken down. If meat stays in your digestive tract for too long it can produce toxins. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. and this can be accomplished by consuming adequate amounts of fiber each day. Along with its digestive benefits. Fiber is also beneficial in its "timed release" effect on the food you eat. This will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in. Why is this so important to us? Well. Our enzymes simply cannot break this nutrient down into its basic glucose monomers and therefore it remains completely intact as it travels through your body.All Rights Reserved Page 129 of 267 . fiber has also been known to lower blood sugar levels. When you consume foods containing fiber. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. which. they become "gelled" in your stomach and slow down the rate at which foods are moved from your stomach to your small intestine. can have long-term negative health effects. you will be consuming a considerable amount of animal meat.www.

oat bran.All Rights Reserved Page 130 of 267 . 2008 .com . around 25-35 grams of that should be fiber. This will also allow your body to increase its natural production of this powerful anabolic hormone without having to increase the consumption of simple carbohydrates. beans.MuscleGainTruth.www.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition This will result in a more gradual release of sugars into the bloodstream which will decrease the chances of unnecessary insulin spikes and fat storage. vegetables. How much fiber should you consume each day? Of your total carbohydrate consumption. Some good sources of this nutrient are fruits. grains and psyllium.

All Rights Reserved Page 131 of 267 . Everywhere you go you'll see ads for "low-fat" foods as we have been taught to avoid this nutrient at all costs. Saturated fats also play an important role in the production and maintenance of testosterone.com . and the important factor here is that you consume the right types of fat and in the right amounts. 2008 .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Fats For those trying to add as much muscular weight as possible while limiting their body fat. For decades we've been told to follow a low-fat diet for fear of high cholesterol levels and obesity. While your consumption of saturated fats should be fairly limited. saturated fats can have a fairly significant negative effect on heart health and cholesterol levels. Although they do have certain benefits. All in all you should try to limit your intake of saturated fats and instead focus on unsaturated fats. they do offer certain benefits such as their mood-enhancing effect and their ability to improve brain and nervous system function. Because fats yield such a high number of calories you can only consume smaller amounts before your caloric intake shoots too high. this nutrient may come as a bit of a scare. Saturated fats are generally considered to be the "unhealthy" fats. you can stop being afraid of fats because the reality is that they play a very important role in the muscle-building process and overall health in general. Not all fats are created equally though.MuscleGainTruth. otherwise known as the "good" fats. Fats are the most dense energy source available and provide your body with 9 calories for every gram. Well. If you've been paying attention then you'll notice that that's more than twice the amount of calories of protein or carbohydrates.www. Fats are typically found in animal and vegetable tissue and come in two basic forms: saturated and unsaturated. The saturated fats (which generally come from animal meats) are solid at room temperature while the oils (derived from plants) are liquid.

how about this: 1) Increase testosterone production: testosterone is the most important musclebuilding hormone in your body.All Rights Reserved Page 132 of 267 . unsaturated fats regulate blood pressure. fight inflammation and also help to maintain the strength of the immune system. dark leafy vegetables .com . avocados. which play many important roles in muscle building and in overall health. 4) Improve energy production of cells: this will give you more energy and strength in the gym. They are a great source of omega-3 and omega-6 fatty acids. They help to lower bad cholesterol levels and play an important role in proper brain and central nervous system function.MuscleGainTruth. In addition. 2) Increase growth hormone secretion: another very important anabolic hormone.www.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Unsaturated fats are derived from sources such as fatty fish (like salmon). The reason they are referred to as being "essential" is because our bodies cannot produce them on their own and therefore they must be consumed through our diets. increased nitrogen retention indicates an increase in lean muscle mass. How are essential fatty acids beneficial to those trying to build muscle? Well. Sounds pretty good. 6) Improve metabolism: this will result in lower gains in body fat. 5) Increase nitrogen retention: since protein is the only macromolecule that contains nitrogen. seeds and liquids such as flaxseed oil and olive oil. 3) Improve insulin action: this will drive higher amounts of muscle-building nutrients into your cells. and since muscles are a major storage area for protein. nuts. hey? 2008 .

So we've established that saturated fat intake should be limited. if your daily caloric intake is 3000 calories at 25% fat: 3000 x 0.All Rights Reserved Page 133 of 267 .com . so make sure you keep your unsaturated fat intake high. mutate cell membranes and have a negative effect on cell function. These highly unhealthy fats result in a huge elevation of bad cholesterol and actually lower good cholesterol levels. and unsaturated fat intake should be fairly high. So. These fats should be consumed in very limited amounts! Check the labels on the foods you buy and also avoid too many deep-fried foods. A great way of doing this is to add flaxseed oil and extra virgin olive oil to your diet.www. Before I talk about any kind of set daily amount I'd first like to talk about one more type of fat. This type of fat is found in foods that are cooked with hydrogenated oils such as fast food or French fries. You can calculate this number using the same method as outlined in the protein and carbohydrate section. I'll talk about that later on in the supplement section. So. I use a tablespoon of each in the morning and again at night. how much fat should you be consuming everyday? You should aim to have 20%-30% of your daily calorie consumption come from fats. Just keep in mind this time that fats yield 9 calories per gram as opposed to 4. and the worst by far: trans fat. but they can actually promote muscle catabolism. it is.MuscleGainTruth.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Well. Not only that. Trans fats inhibit fat loss.25 = 1200 (The number of daily calories that should come from fat) 750 ÷ 9 = 83 (The number of grams of fat that should be consumed daily) 2008 .

com . As I said before.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Water Water is an absolutely critical component to the muscle building process and to overall body health. 70%! It is very important that you keep your muscle cells fully hydrated at all times. To demonstrate the importance of water in everyday functions let's take a look at some interesting facts: The Amount of Water Lost Each Day Through Normal Bodily Functions: 16oz is lost through perspiration 16oz is exhaled as water vapor 48oz is needed for proper function of the kidneys and intestines That's a total of 80oz. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body! Most people know that they should be drinking "plenty" of water throughout the day. it is the most abundant element in your body. merely to survive! The perspiration resulting from intense exercise will shoot that number even higher.All Rights Reserved Page 134 of 267 . It is ranked only 2nd to oxygen as being essential to life. Quite simply. water is life. So you can see how important it is to ensure that you are properly hydrated everyday. Roughly 80% of your body is made up of water.www. What makes proper water intake so amazingly important? Well for starters. 2008 . but how many actually do? If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume. 70% of your lean muscle is comprised of water. or 10 cups. but without water you'd be dead in about 3 days. the brain is 85% water and lean muscle tissue is 70% water.MuscleGainTruth. Your body can survive for weeks without food.

www. So. your body must break this large molecule down into smaller pieces for absorption.MuscleGainTruth.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition In doing this not only will your muscles appear larger and fuller. 2008 . Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue (we'll talk more about injury prevention later on). feces. building muscle is all about moving maximum amounts of weight for maximum repetitions. but without proper amounts of water you will not receive full benefit from the foods you eat. It doesn't end there.com . and therefore it is critical that you ensure your strength levels are naturally peaked before you enter the gym. Anytime you consume a macromolecule. you will be breaking it down into amino acids. but it will also keep your strength and power output at its maximum potential. Water also plays an important role as a temperature regulator by keeping the skin moist through perspiration. In the case of protein. merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions. water is vital in the process of digestion. Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. urine. sweat. In fact.All Rights Reserved Page 135 of 267 . but it also plays a large role in preventing injuries in the gym. blood and the lymphatic system. Your body can only break down the protein into amino acids if water is present. It also helps the body to remove unwanted waste products from the body cells through expired air. Water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them. We've already talked about how crucial protein consumption is to gaining weight. such as protein. As you already know. Along with protecting your joints. Not only will water increase your strength. in order to ensure that your body is utilizing all of the nutrients you consume. you must ensure that your water intake is high.

The Truth About Building Muscle

Chapter 4: Optimum Muscle-Building Nutrition

In addition to all of this, water helps to carry nutrients around the body so that they can be used where they are needed. In addition to its many positive effects on performance in the gym, injury prevention and digestion, water also has a direct effect on your body’s ability to burn fat. Here’s why… One of the primary jobs of the liver is to metabolize fat. However, another one of the liver’s duties is to help perform the work of the kidneys when they aren’t functioning at full capacity. The main function of the kidneys is to flush out waste products from the body through the urine. When your water intake is less than optimal, the waste products will accumulate in the body and will force both the kidneys and the liver to work extra hard to clear out the waste. When you deprive your body of water, you actually force your liver to divert its “focus” from doing its regular jobs to performing the work that the kidneys were supposed to do. This means that the liver will not be able to metabolize fat as efficiently as it would if the kidneys had been originally provided with all of the water they needed in the first place. So in reality, water intake has a direct positive effect on your body’s ability to metabolize fat efficiently. I think everything you've read so far should be reason enough to pay closer attention to your water intake. So, just how much water is enough? To find out how many ounces of water you should be consuming every day, multiply your overall bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day. 150 x 0.6 = 90

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I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand. Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day. For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem. On workout days you should consume 16 ounces before your workout, 16 during your workout and another 16 following your workout. Although there are many deciding factors, a good general way to gauge your body's level of hydration is by the color and smell of your urine. Your urine should always be on the clearer side and should be fairly odorless if your body is receiving all of the water it needs. And remember, if you are thirsty, then you are already dehydrated! On another note, coffee, tea and soft drinks, although liquids in themselves, do not fully hydrate the body due to their caffeine content. Caffeine is a diuretic and shuts off a hormone that regulates water content in the body. In general, you should only add half of the liquid content of these drinks to your daily water intake. For example, if you consume an 8oz cup of coffee, you should only add 4 ounces of that to your daily water intake.

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Alcohol
Alcohol is one of the world's oldest and most widely used drugs. Although it is made from the seemingly harmless substances of grain, juice and honey, its consumption can pose numerous threats that will affect you both in and out of the gym. While alcohol does have a few positive benefits when consumed in moderation, the negatives are far more prominent and numerous. So, does alcohol have any significant negative effects on building muscle? The answer to this extremely common question is yes! Excessive consumption of alcohol will have a fairly significant negative effect on your workout performance and on your resulting strength and size gains. I'm not here to tell you that you can't drink if you want to build muscle, but you should definitely be aware of how this drug (yes, alcohol is a drug) is affecting your gains. All I'm going to talk about is how alcohol negatively affects the muscle-building process specifically. This is not an anti-drug speech and the choice is ultimately up to you. This book is called "The Truth About Building Muscle", not "The Truth About Staying Healthy." So, how will alcohol prevent you from gaining the greatest amount of size and strength possible? Well … 1) It negatively affects protein synthesis. Protein synthesis is the process by which amino acids are joined together to form complete proteins. Excessive consumption of alcohol has been shown to slow down this process by as much as 20%! That's a huge decrease, and since muscles are made of protein you can see how this would be a problem. The slower the rate of protein synthesis, the slower your body will synthesize new muscle tissue.

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2) It lowers testosterone and increases estrogen. One of the limiting factors that determines how much muscle you can gain is the amount of testosterone in your body. Without the use of steroids, controlling testosterone levels can be very difficult. One way to maximize testosterone production is to limit alcohol consumption as much as possible. In one study, men's testosterone levels decreased by an average of 25% when intoxicated! It was found that there is a direct relationship between blood alcohol levels and testosterone production. Not only does excessive alcohol consumption lower testosterone levels, but it also raises estrogen (the main female hormone). Increased levels of estrogen translate to a decrease in testosterone and a higher risk for gynecomastia. Alcohol also lowers another very important muscle-building hormone, IGF-1. 3) It dehydrates you. It is fairly well known that alcohol has a significant negative impact on the kidneys, but how does this affect bodybuilders? Well, since the kidneys must filter large amounts of water from the body in order to break down the alcohol, dehydration will occur. You already know how absolutely vital water and proper hydration are, so I'm sure you can see why you'd want to avoid dehydration like the plague. 4) It disrupts your sleep. Although alcohol's sedative effects can make falling asleep much easier, the actual quality of your sleep will be greatly reduced. The time you spend sleeping is very important to your recovery, hormonal balance and muscle-building processes, so it is crucial that you treat this period of time with respect. I'll talk a lot more in detail about the importance of a solid night's rest later on. 5) It depletes your body of vitamins and minerals. Alcohol interferes with the absorption of many important vitamins and minerals which are critical to the muscle-building process.

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Vitamin A, C, the B's, calcium, zinc and phosphorus are all drained at rapid rates. Not only will this negatively impact the utilization of protein and carbohydrates, but it will literally have an effect on every single process going on in your entire body. 6) It increases fat storage. Alcohol contains 7 empty, worthless calories per gram. That's almost twice the amount of protein and carbohydrates with virtually no nutritional value. The excess calories will lead to an increase in body fat, as will alcohol's negative effect on the Kreb's Cycle, which plays a large role in fat burning. Alcohol also impairs the production of certain enzymes produced by the pancreas that metabolize fat. So if your goal is to achieve a body that stores fat easily and has trouble gaining and maintaining lean mass, drink away! These are the main effects alcohol will have on your body when it comes to building muscle. So how much alcohol is too much? Well, if you want to gain the absolute greatest amount of muscle size and strength possible, you should ideally avoid getting drunk altogether. Notice that I said getting drunk. There is a big difference between getting completely hammered and just having a couple of drinks every now and then. A couple of drinks (where a “couple” means 2, not 3, 5 or 12) on the weekend shouldn't pose too much of a problem, however, getting highly intoxicated is a completely different story. It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A couple drinks here and there shouldn’t be a problem, but if you find yourself getting drunk more than once a month you can almost certainly guarantee that your gains will be compromised.

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. then follow these steps to lessen the impact. so you make the choice..The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition If you do decide to go out and party.www. I don’t recommend revolving your entire life around your muscle-building program. You know what you're up against. 5) Eat a big breakfast rich in protein. 2) Take a multivitamin/multimineral supplement. make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal. Building muscle is all about making sacrifices.MuscleGainTruth. Since alcohol robs your body of vitamins and minerals.com . (We'll talk more about glutamine in the supplement section. If you want to be the best you can possibly be then there are certain things you'll have to live without. taking a high-potency vitamin before bed will help to replenish your body's stores and also help to prevent a hangover 3) Take 5-10 grams of glutamine. 1) Have a protein rich meal before you go to bed. This will help to keep your body in an anabolic state and prevent muscle breakdown. This highly anti-catabolic supplement will ensure that your body stays in an anabolic state while you sleep and will help to spare muscle tissue through the night. This will get you back on track and feed your body with the muscle-building nutrients it has been depleted of. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time. 2008 . If you do decide to go out and get hammered. This will help to re-hydrate your muscles as well as the rest of your body and will also help to prevent a hangover. so don’t be afraid to go out and have a good time once in a while.All Rights Reserved Page 141 of 267 . Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects.) 4) Drink 16-20oz of water before bed.

2008 .The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition While this certainly won’t eliminate the negative effects of the alcohol.All Rights Reserved Page 142 of 267 .com .www.MuscleGainTruth. it will definitely help to minimize them.

The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Final Word On Nutrition There's one important thing that I want you to understand in regards to the caloric calculations and the macronutrient calculations outlined in this section. I've said that you must eat 5-7 meals spaced every 2-3 hours. You absolutely. treat these numbers as a minimum requirement. I cannot stress this enough! DO NOT get overly obsessed about the numbers! Everything you have read about the daily requirements for the major nutrients is how they would be in an ideal world. The most important thing when it comes to nutrition is consistency. your world will not come crashing down in front of you. Remember. go right ahead.MuscleGainTruth. Simply do your best to at least come close to the numbers and you will be just fine. Missing a meal should be a rare occurrence. If you consume 205 grams of protein instead of 225. you will drive yourself insane. and if you begin skipping them regularly you will definitely be selling yourself short. and if you have a larger appetite and are able to consume more than this recommended amount. just try to estimate and you'll be fine.www. skipping meals definitely will.com . and that is that these numbers are merely an estimation of how much you should be eating per day. This applies mainly to protein and carbohydrates. 2008 . positively must keep your body in an anabolic state at all times throughout the day.All Rights Reserved Page 143 of 267 . Obviously your nutrition plan will not be an ideal world! If you start getting too stressed out about counting calories and calculating exactly 40% protein. As far as the exact numbers go. and this is extremely important to follow. While being off by 20 grams of protein or 35 grams of carbs will not have much of an effect on you. If anything. in order to get big you must eat big. Definitely do not stop yourself from eating more just because you have reached the upper limit of those recommended daily amounts.

don't worry! You can very easily manipulate your diet and exercise program later on in order to strip off this excess body fat. Those who are on specific diets to lose weight must monitor their food intake much more closely than those who are on diets to gain weight.MuscleGainTruth. Remember.www.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition since consuming higher amounts of these nutrients will be beneficial to your gains. muscle-building state at all times. Believe me.com . Also remember that you do not have to eat clean all the time! Don't be afraid to cheat every once in a while and go for that big mac you've been craving. If you force yourself to eat squeaky-clean foods all the time you'll go crazy. Fat intake should still be monitored because going too far over the upper limit of your recommended amount will probably do you more harm than good. 2008 . Your main focus should be to eat lots and eat often in order to keep your body in an anabolic. one of the most important factors that determines your resting metabolism is the amount of lean mass on your body. Also. if during your journey to increase muscle mass and strength you end up putting on a bit of extra body fat.All Rights Reserved Page 144 of 267 . if all you eat is tuna and oatmeal day after day you'll very quickly become sick of these foods and will probably begin to dread the idea of even looking at them.

com . You can determine caloric intake using the Basic Multiplier.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition Chapter 4 Review 1) You must consume a meal at least every 2-3 hours. Roughly 35-45% of your total caloric intake should come from carbohydrates. 7) Fats perform many important functions in the body and also play a critical role in the muscle-building process. It also helps the body to maintain regular bowel movements and consistent blood sugar levels.www. The Harris-Benedict Formula or the Katch-McArdle Formula. cottage cheese. lean red meat. 6) Fiber helps to clear out the toxins produced by meat in the intestinal tract. (You'll learn more about this in the supplementation section) 3) In order to gain muscular body weight. you must consume more calories than you burn. If you fail to do this. Protein should make up approximately 30%-40% of your total caloric intake. 4) Protein is the most important muscle-building nutrient. It may seem like a lot at first. poultry. Purchasing a basic protein powder or meal replacement will make this process much easier. You should consume 25-35 grams of fiber everyday. and you should strive to have 2008 . The majority of your diet should consist of natural. unrefined carbohydrates. but as long as you plan your day out properly you shouldn't have any problems.MuscleGainTruth. protein is responsible for the growth and repair of damaged muscle tissue. 2) Eating every 2-3 hours means that on any given day you will be eating 5-7 meals. skim milk. Among literally thousands of bodily functions. peanuts/natural peanut butter and whey. seafood. your body will enter into a catabolic starvation mode and will begin breaking down muscle tissue to obtain a source of protein and energy. Not all fats are created equally.All Rights Reserved Page 145 of 267 . as these forms are broken down gradually in the bloodstream and will keep your energy and blood sugar levels constant. Some good sources of protein include eggs. 5) Carbohydrates are responsible for providing your brain and muscles with energy.

Roughly 20%-30% of your total caloric intake should come from fats. You should be drinking 0.www. Alcohol lowers protein synthesis.com . 10) Do not become overly obsessed with counting calories and nutrient percentages. 8) Water performs endless functions within the body that are beneficial both to the muscle-building process and to overall health in general. 11) Don't be afraid to cheat once in a while. disrupts your sleep.The Truth About Building Muscle Chapter 4: Optimum Muscle-Building Nutrition the majority of your fat intake coming from the unsaturated form.All Rights Reserved Page 146 of 267 . depletes the body of vitamins and minerals. it won't hurt to indulge every now and then. 12) Consistency is everything! 2008 . increases fat storage and also lowers testosterone levels.MuscleGainTruth. 9) Alcohol can have a fairly detrimental effect on the muscle-building process and should be consumed in moderation. decreases your strength and energy levels. If you're craving some junk food.6 ounces of water per pound of body weight each day. Everything I've outlined is merely a rough estimation of how you should be eating.

Is the supplement industry a gigantic marketing scam? In many ways.www. creatine. 2008 . What do I say to this? Well. in some cases they are correct. They will then go on to tell you that all of the materials necessary to achieve maximal muscle gains can be found in the foods we eat everyday. Are supplements unnecessary and a waste of money? The answer to that is no. I am here to give you the truth.MuscleGainTruth.com . Remember. glutamine and multivitamins. A lot of hardcore lifters and fitness enthusiasts will tell you that supplements are unnecessary and a waste of money. yes. Are all of the nutrients needed to facilitate muscle growth found in our everyday foods? The answer to that is also yes. They'll say that the supplement industry is one giant marketing scam designed to thin out your wallet and keep you coming back for more. and in others they are not.All Rights Reserved Page 147 of 267 . They are products manufactured by different companies and are designed to enhance your diet in order to achieve greater than normal muscle-building results.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Chapter 5: Supplementing For Massive Gains We've now arrived at the all-too confusing and all-too controversial topic of musclebuilding supplementation. supplements are things such as protein powders. For those of you who are completely new to the workout scene.

Supplementation is a very important part of the muscle-building process to understand simply because there is such an incredibly gigantic amount of straight up lies out there when it comes to this topic.MuscleGainTruth.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains There is such an enormous amount of misleading information posted all over the internet and in books and magazines that will only serve to confuse and frustrate you. I said it. supplements are not mandatory. they were eating steak with potatoes and washing it down with milk. I don't work for a supplement company. what is the truth about supplements? Let me first start off by saying this… In order to build muscle size and strength. It wasn't until 10 or 15 years ago that supplements really became a big part of the bodybuilding industry. Anyone who trains hard and feeds their body with sufficient amounts of muscle-building nutrients from natural foods can experience appreciable gains in size and strength. There. I am simply here to give you the absolute most effective methods to pack as much muscle onto your frame as possible. nor do I stand to gain any benefit at all by misleading you.com . So. Nowadays our minds are absolutely flooded with advertisements for get-big-quick pills and powders. Regardless of what the million dollar magazines would have you believe.www. you don't have to use supplements in order to get bigger and stronger. The truth is that a large portion of the supplements you see posted all over the pages of your favorite 2008 . Just flip open any muscle magazine and really pay attention to how large a portion of that publication is dedicated to supplement advertising. Do you think that back in the 1940's guys were pounding back "Fruit Punch Flavored Super Cell Volumizing Creatine Cocktails" after their workouts? No.All Rights Reserved Page 148 of 267 . and people were getting huge long before that. and then consistently apply it. Building muscle is all about being able to differentiate between good and bad information.

The truth is that a large portion of bodybuilding supplements available today should be avoided.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains muscle magazine are ineffective. his or her money is gone. and far more often than not they fall short of their promises. Well. Most of them deliver falsehope and are far overpriced. (and that's a big however) there are some supplements. By using the right supplements in the right amounts. They promise huge gains in minimal time.www. once the consumer buys it. inefficient and waste of your hard earned money. Like I said before. and any supplement that promises huge gains in size and strength is sure to sell. It doesn't matter whether it works or not. By now you're probably thinking that this book is completely anti-supplement and that there is no need to invest in any of these products. because this section will cover everything you need to know when it comes to supplements. which. if used correctly. you'd be surprised at how effective a well-planned marketing campaign can be. and people would most likely buy it.MuscleGainTruth. call it a "revolutionary step forward in weight gaining supplementation". A popular supplement company could fill a capsule full of crushed pig bones. can provide considerable results and very good bang for their buck.All Rights Reserved Page 149 of 267 . There are a few diamonds hidden in that gigantic pile of garbage. not so fast. I'm here to deliver the truth. you'll be able to reach your muscle-building goals faster than you would without them. 2008 . So why is everyone buying them? Well. Forget everything you read in the magazines or what your buddy at the gym told you. However.com . and I'm going to teach you how to find them. People are a lot more gullible than they think.

Instead. You don't have to use all of them.www. but in order to consume a highly beneficial amount of creatine you'd have to eat about five steaks everyday. slam it down and get a highly beneficial amount without having to eat half a cow. you don't have to use supplements. For example. increase your workout performance and push your body's muscle-building potential to an even higher limit. Whey protein.com . companies are able to synthesize creatine in a lab so that you can mix one teaspoon of this amazing stuff into a glass of grape juice. these can all be found in natural foods that are a part of your everyday diet. nor do you even have to use any of them. supplements are it. glutamine. scientifically-backed products that I'll recommend. and as long as you supply your body with enough whole food you should be okay. Creatine is found naturally in fish and red meat.All Rights Reserved Page 150 of 267 . A proper supplementation plan will allow you to recover faster. I would definitely consider investing in the few basic. creatine. You can definitely make good gains without them.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains So like I said before. one bodybuilding supplement that I would definitely recommend is creatine monohydrate. The choice is up to you.MuscleGainTruth. Supplements basically take the "good stuff" from certain foods and put them in one place for you to consume. But if you want that extra edge and convenience factor that supplements can provide. vitamins and minerals. but a few extra bucks each month will definitely help enhance your gains to another level. 2008 . You don't have to spend a fortune on these products. Supplement companies are able to isolate these extremely valuable muscle-building substances and conveniently package them in one place. If there's one advantage that today's lifters have over those who trained prior to the last 15 years.

2008 . This is "The Truth About Building Muscle".The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains If you're willing to spend the extra money to get the best gains you possibly can. and the truth is that if you supplement with the following products that I'm going to recommend.www.com . you'll notice a definite jump in your size and strength that you simply could not achieve without them. then supplementation is a good idea.MuscleGainTruth. If you want to save your money and do things the oldfashioned way then that's fine too.All Rights Reserved Page 151 of 267 .

MuscleGainTruth.SupplementsByPrograde.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Recommended Supplements This is what I call my "approved" list. There are a lot of bogus companies out there and this can save you a lot of wasted time and money sifting through all the hype. supplementation is optional. Protein Bars) 2) Creatine 3) Multivitamins 4) Essential Fatty Acids (Visit www.com to find out the specific brand/products I recommend. Here they are in no particular order: 1) Protein Supplements (Whey Protein. Meal Replacements. As I said earlier. These are the most basic products out there and should form the cornerstone of any effective supplementation program.com .www. I can also give you a 15% off discount coupon to save you some extra cash) 2008 .All Rights Reserved Page 152 of 267 . The following supplements are backed by solid research and have been shown to be both safe and highly useful. but if you do decide to use them. the following products are what I would recommend.

but it is a fairly difficult task to accomplish every single day of the week.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Protein Supplements As you already know from the previous section.All Rights Reserved Page 153 of 267 . Take a look at the following eating schedules and you tell me which one you think is more appealing. 1 apple. 1 baked potato Meal #5: grilled salmon. train your ass off and rip your muscle fibers to shreds. recipe hunting and seemingly endless chewing. 1 cup whole grain rice Meal #6: 1 bowl low-fat cottage cheese. 1 cup skim milk Meal #2: 1 can of tuna.. A whey protein powder or meal replacement shake will allow you to mix up a quick meal in your blender and still receive all of the growth-supporting nutrients your body requires. but without adequate amounts of protein the muscle-building process will be next to impossible.. This is where protein supplements come in handy. 2 cups milk. You go to the gym. 1 bowl oatmeal Or… 2008 . handful of peanuts Meal #3: 6oz steak. 1 cup corn Meal #4: 1 chicken breast. the absolute most important nutrient for someone trying to build muscle. protein supplements are a great way to balance out your diet and make your eating plan a far easier job. 1 cup whole grain rice. Meal Plan A Meal #1: 6 egg whites/2 yolks. banana.com . 2 pieces of whole grain toast. Consuming your recommended daily intake of protein exclusively from whole foods is definitely doable.www. Instead of constant meal preparation.MuscleGainTruth. protein is. nutritionally speaking.

All Rights Reserved Page 154 of 267 . Doing this is far more efficient. If you are keen on doing this then go right ahead. The second eating plan is much more realistic and is the kind that I would recommend. especially if you live the type of lifestyle that requires you to be on the go for the majority of your day. 1 cup whole grain rice. 1 cup corn Meal #4: 1 serving whey protein shake.MuscleGainTruth. So without going any further I'd like to talk about the most popular protein supplement available: whey.com . Not only that. it's just not very realistic that you'll have the time or motivation to prepare 6 full meals everyday. 2 pieces of whole grain toast. 1 cup whole grain rice Meal #6: 1 meal replacement shake. banana. Instead of having 6 whole food meals. but protein supplements nowadays contain certain amounts of special muscle-building nutrients that whole-food simply can't provide.www. 2008 . it is much easier and just as effective to have 3 meals and 3 protein shakes or 4 meals and 2 protein shakes. but you probably won't last very long. 1 bowl oatmeal Meal #5: grilled salmon.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Meal Plan B Meal #1: 6 egg whites/2 yolks. 1 cup skim milk Meal #2: 1 meal replacement shake Meal #3: 6oz steak. 1 bowl yogurt While the first meal plan would be a terrific day of muscle-building foods.

It is rated highest on the Biological Value scale because it has the highest "bio-availability" of any protein out there. whey protein isolate is the better choice. 2008 . on the other hand. Whey is a "complete protein". Whey protein has all of them. a higher percentage of protein per scoop and a better overall amino acid profile. Whey is a natural source of protein that is extracted during the process of turning milk into cheese. Whey protein concentrate. isolates have a higher absorption rate within the body. and they have been shown to be a very effective anti-catabolic agent. but whey isolates tend to mix much more easily and also taste better. isoleucine and valine. Not only that. Essential amino acids are those that cannot be manufactured by the body and therefore need to be brought in from an outside source. Because of the methods used during the extraction of whey from milk. It is extremely popular among athletes and bodybuilders because of its excellent quality and convenience. and for good reason. whey is the highest quality and most effective type of protein you could possibly put into your body. The two main types of whey protein that you'll come across are whey protein isolate and whey protein concentrate.All Rights Reserved Page 155 of 267 . but whey is also naturally high in BCAA's (branched chain amino acids).MuscleGainTruth.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Whey Protein Whey protein is the granddaddy of all protein supplements available. is a lower quality protein and will not be as highly absorbed as whey isolate. meaning that it contains all of the essential amino acids. it is the branched chain amino acids that will be called on first. When your body breaks down muscle tissue for energy during intense exercise.www. meaning your body will absorb the greatest amount. BCAA's are the amino acids leucine. Not only that.com . By consuming a larger amount of BCAA's you can prevent your body from catabolizing muscle tissue when you workout. It also tends to form chunks when being mixed and after a while this can become quite an annoyance. Overall. Simply put.

You can buy pure whey isolates. pure whey concentrates or mixtures of both. I currently use a product that is a mixture of both isolate and concentrate. so you’ll still see achieve great benefits using either of them. If you have the money to spend and want the highest quality products available. One of the great things about whey protein is its versatility. in the grand scheme of it all it probably won’t have a huge impact on your resulting muscle gains.MuscleGainTruth. This is because milk is largely made up of casein protein. What I mean by this is that whey protein can be used effectively in a variety of different situations. 2008 . a pure whey isolate is your best bet. That being said. but for now I'll just say that directly after a workout your body needs the fastest absorbing protein it can possibly get. but any other time in the day this is not exactly what you want. We'll talk a lot more in depth about proper post-workout nutrition a bit later. Whey protein's rocket-fast digestion rate is great for post-workout. as it will provide your muscles with an extremely highquality and quick-acting protein when they need it most.com . your body will be able to deal with it much more efficiently and this will also allow your muscles to remain in an anabolic state for a longer period of time.www. When your body is in a normal resting state you'd ideally like to consume proteins that are absorbed at a more gradual pace. By mixing your whey protein in milk it will be broken down and released into the bloodstream in a more timed-release manner. which can take up to 4 hours to be fully digested.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Both whey isolate and whey concentrate are high quality forms of protein overall. If you mix a scoop of whey protein isolate in water it can be digested in as short as 10 minutes.All Rights Reserved Page 156 of 267 . By slowing down the release of the protein. Whey protein has the highest bio-availability of any protein out there and that also means that it is absorbed the fastest. This makes whey protein the ideal choice for the post-workout period.

For example. but it also comes in handy if one of your whole-food meals does not fulfill its total protein requirement.All Rights Reserved Page 157 of 267 .com .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains This is what makes whey protein so amazing. 2008 . if you were only able to consume half a chicken breast at a certain meal you could simply mix half a scoop of whey protein into a glass of milk to reach the total protein requirement for that meal. By simply changing the type of liquid you mix it with (milk or water) you can control its digestion rate and adapt it to your specific needs at any given time. Supplementing with whey will not allow you to pack on an extra 10 pounds of muscle in a 2 week period. If there is one supplement out there that I would recommend. Not only can whey be used as a post-workout protein source and as a meal replacement.www. but over the long haul it will make your eating plan much more convenient and will help you make sure that your protein requirements are met every single day.MuscleGainTruth. whey protein would be it.

It's protein that you're after. which would provide you with 3 times the number of servings. blend it up with 400ml of milk and you've made your very own meal replacement right there and at a fraction of the cost. They tend to be much more expensive than straight whey protein and for a fraction of the servings. An MRP. For example. Whey protein is made up of just one type of protein with virtually no carbohydrates. some oatmeal. MRP's can definitely come in handy. a box of 20 MRP packets would cost about the same as a tub of whey protein. fats and very low amounts of vitamins and minerals. When it all comes down to it. egg. It contains all of the nutrients of a complete meal. but only for the sake of variety and convenience. The one big disadvantage of MRP powders is the cost.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Meal Replacements (MRP's) Another very popular protein supplement available are meal replacement powders.All Rights Reserved Page 158 of 267 . an MRP powder is basically a matter of convenience.www.com . on the other hand. casein.MuscleGainTruth. milk) and will also contain a decent amount of slow-release carbohydrates alongside a good vitamin and mineral profile. is usually made up of many types of protein (whey. yes and no. carbohydrate content and vitamin/mineral levels. Take a scoop of whey protein. I still use MRP's myself. 2008 . which can be easily mixed with milk or water. Sounds like MRP's are the way to go. The big difference between a straight whey protein and an MRP is its protein makeup. The thing to remember is that carbohydrates are cheap. because adding carbs to a meal can be done very easily. If you are constantly on the go and need to squeeze in a quick liquid meal here or there. huh? Well. a banana.

This will provide you with all of the benefits a meal replacement would.com . but at a much cheaper price. I would still suggest purchasing a box or 2 of MRP's to keep around for the times when they do come in handy.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains It is much cheaper and just as effective to take your whey protein and mix it with your own carbohydrates and milk.MuscleGainTruth.www.All Rights Reserved Page 159 of 267 . For example. 2008 . if you were taking a 5-hour drive somewhere and couldn't stop for a meal you could simply mix an MRP packet with some water and you'd be good to go.

www. which help to bind the bar together and keep it soft and chewy.MuscleGainTruth. While protein bars do offer certain advantages over powder forms. some bars use an ingredient called hydrolyzed collagen as one of the protein sources. The one main advantage of a bar is the fact that it can easily be taken with you anywhere you go. Simply put.All Rights Reserved Page 160 of 267 .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Protein Bars The final protein supplement choice is to use a protein bar. Read the ingredient labels closely and try to choose bars with lower amounts of sugar and higher quality sources of protein. Protein bars can have their place. you won't have to worry about shaker cups or milk. but the key is to choose your bars with caution. Since it is in solid form.com . Bars tend to be a lot higher in simple sugar and fat. There are some bars out there with a decent nutritional profile and these are the ones you should be searching for. I've had bars that require 2 cups of water and half an hour of chewing to fully eat! 2008 . and the protein quality also tends to be lower as well. The downside is that bars tend to be a lower quality meal choice than whey protein or an MRP. For example. You'll also find that some bars have a pretty unappealing taste and can also take a long time to eat because they tend to be dry and chalky. it is very important that you choose your bars very carefully. Because of its solid form it is also much more filling than a simple liquid meal. hydrolyzed collagen consists of the crushed skin and bones of ox and pig. but can simply carry the bar with you and consume it at anytime. How's that for a protein source? A lot of bars also contain low-quality fillers.

I use bars every now and then if I'm on the go and need some solid food when I can't get a normal meal in. As long as you can find a decent quality bar then using it every now and then shouldn't be a problem. 2008 .www.MuscleGainTruth. A bar here or there won't hurt you.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains If possible I would suggest sticking to the powder form.com .All Rights Reserved Page 161 of 267 . but sometimes this just isn't possible. but if you can avoid them then that is probably your best bet.

creatine is the most popular and most effective sports supplement available. but like I said before.www. It's the super-supplement for serious bodybuilders and can accomplish a lot with a fairly small dosage and a very cost-effective price.All Rights Reserved Page 162 of 267 . It is one of the only supplements on the market that has been proven time and time again to have a significant impact on muscle size and strength.MuscleGainTruth. Although this amazing stuff only surfaced as a popular sports supplement within the last 10 or 15 years. speed up your recovery rate.com . and is highly recommended for anyone who wants to dramatically increase their strength and body weight. By the 1996 Olympics in Atlanta.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Creatine Simply put. This stuff really works. It occurs naturally in fish and red meat. decrease lactic acid production and also decrease mental fatigue. So what exactly does creatine do? In short. it first made its mark in 1992 at the Olympic summer games in Barcelona. glycine and arginine. Creatine is simply a combination of 3 amino acids: methionine. While we've known about creatine for over 150 years. Most people store around 100 grams. in order to obtain a significant amount of creatine you'd have to eat a ridiculously large amount of steak and salmon. Let me go a little bit more into detail and explain how this stuff really works… 2008 . It was first discovered in 1832 and by the early 1920's scientists were able to determine that about 95% of creatine is stored in muscle tissue. Creatine is a compound that occurs naturally in our bodies. 75% of athletes were supplementing with creatine. scientists have actually known about creatine for quite some time. 95% of which can be found in muscle tissue. this compound will increase your lean muscle mass and strength.

Obviously you wouldn't buy the chocolate bar with a 100-dollar bill. the body can convert ADP back into ATP at a much higher rate. Carbohydrates and fats would represent the 100-dollar bills while ATP would be the 5 and 10-dollar bills.All Rights Reserved Page 163 of 267 . creatine will increase your strength and allow you to lift more weight in the gym. This means that higher amounts of energy can be produced and sustained for longer periods of time. By having these extra phosphate groups in the muscle tissue. when you consume creatine it is converted into creatine phosphate. which is then stored in the muscle tissue. As you already know. and you want to buy a chocolate bar. In doing this. Creatine needs water in order to be stored in your muscle tissue and this results in a "super-hydration" effect on your muscle cells. but instead would break the 100-dollar bill down until you had a 5 or 10-dollar bill to use. ATP is made up of one molecule of adenine with 3 phosphate groups attached to it. The next very important benefit of creatine is its "volumizing" effect on your muscle cells. more weight equals more muscle. but an understanding of a few basic bodily processes will help you to better appreciate creatine's effects. By "ripping off" the third phosphate group the body is able to produce energy. ATP then becomes ADP (Adenosine Di-Phosphate) and must wait for the third phosphate group to be reattached before any more energy can be produced. you ask? It's basically the bottom line when it comes to producing energy within the body.com . One of the main things that creatine does very well is that it increases the efficiency of your body's utilization of a substance called ATP (Adenosine Tri-Phosphate). What is ATP. What I mean by this is that ATP is the "usable" form of energy within the cell.MuscleGainTruth.www. What does this have to do with creatine? Well.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains This book is not intended to be a biology course. More water will be stored in the tissue 2008 . Think of it this way: You have a wallet full of 100-dollar bills.

creatine can help to act as a natural painkiller and allow you to prolong the point of muscular failure. As if these two benefits of creatine weren't enough. This will "buffer" the effect of lactic acid on the muscles. As you can see.com . This effect is sometimes referred to as a "perpetual pump". You know that intense.All Rights Reserved Page 164 of 267 . Higher amounts of water in the muscle cell will allow you to burn more fat calories and will create a greater overall anabolic environment within your body. Just remember that your muscles are already 70% water. because it causes your body to look as if it has a training-induced muscle pump at all times. creatine provides quite a few very beneficial effects for those trying to gain muscular body weight. A lot of people argue against this effect and say that because all you're doing is putting more water in your muscles that this is of no real value. In a sense. there is still more. this feeling results from an accumulation of lactic acid within the muscle. Creatine speeds up the rate that ADP is converted back to ATP. Do you think this 70% is useless? Of course not. Lactic acid is a metabolic waste product formed from the burning of carbohydrates.www. Lactic acid is catabolic to muscle tissue and can actually result in muscle loss if too high an amount is present. and in doing this the pH of the cell can be neutralized.MuscleGainTruth. The pH of the muscle cell will also drop to the point that muscular contractions can no longer be achieved. searing burn you usually feel in your muscles when you train with weights? As I said before.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains and this will leave you looking bigger and fuller all day long. 2008 . Less lactic acid means less muscle catabolism and less physical discomfort from training with weights.

This essentially means that for the first five days you will use a much higher amount than normal (20-25 grams) in order to completely saturate your muscles with creatine. I would recommend splitting that up into 4 doses of 5 grams.All Rights Reserved Page 165 of 267 . delivery system sugar drinks. where you consume 5 grams daily in order to maintain the levels of creatine in your body. here is how you can schedule it: Week 1: Loading Phase (20 grams daily) Week 2-4: Maintenance Phase (5 grams daily) Week 5-8: Cycle Off (no creatine) You can experiment with both cycling and non-cycling methods to see what works best for you. Another popular method of creatine supplementation is to use a “cycle”. If on a certain day you should be using 20 grams of creatine. pill form or chewables.com . If you do want to try cycling your creatine.MuscleGainTruth. The body can most efficiently deal with about 5-10 grams of creatine at any given time.www. so it is important to split the dosages up throughout the day. or delivery system insulin mimicking drinks. but it may be a method that is worth trying out. It's important to remember that the loading phase dosages should not be taken all at once. After that you change over to the "maintenance phase". Creatine basically comes in 3 different forms: pure creatine monohydrate. but these are much less effective 2008 . There is no proof as to whether or not cycling is necessary. and therefore will continually benefit from it over the long haul. There are a few others as well. The idea behind cycling is that your body will never become accustomed to the creatine usage. such as creatine serum. This is where you would use your creatine for a set period of time and then “cycle off” for a set period of time by stopping its use.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains How much of this stuff should you use? The most widely accepted method is to start with a "loading phase" first.

com .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains than the traditional forms. Creatine ethyl ester is regular monohydrate with an “ester group” attached. As you already know. these are the types of products you should look into. odorless powder. This is due to the effect that simple sugars have on your body's insulin levels.All Rights Reserved Page 166 of 267 . since regular creatine 2008 . insulin's job is to balance out the body's blood sugar levels by driving nutrients into the cells. tasteless. They contain lower amounts of creatine and are not very easily absorbed by the body. iced tea mix for flavor and throw in your creatine. The attached ester group is said to increase creatine’s absorption. two newer forms of creatine have emerged on the scene: creatine ethyl ester and creatine tri-malate.. Both of these forms are based upon creatine monohydrate but with some supposed “improvements”.. This method is the cheapest price per serving but is still very effective. Esters are organic compounds that are formed from the reaction of alcohols and carboxylic acid.MuscleGainTruth. 1) Creatine Monohydrate This is creatine in its pure form and is the cheapest and most common way to go. Why should you consume a sugary drink with your creatine? Studies have shown that consuming your creatine with simple sugars will increase muscle absorption by up to 60 percent. which can be easily mixed with grape juice. Another good method is to go to the grocery store and buy a bag of dextrose to use as your sugar. It is a white. Gatorade or any other type of sugar drink. This is why it is important to "spike" your insulin when using creatine as this will ensure that your body is absorbing it properly.www. Most people who have never used creatine before will start off with a basic creatine monohydrate and mix it with grape juice or gatorade. If you decide to use creatine. You can simply add some dextrose. Recently.

These drinks usually contain other ingredients as well. packaged in one spot. Malic acid is a substance involved in the Krebs energy cycle and helps to provide the body with energy. such as alpha lipoic acid. 2) Delivery System Sugar Drinks This is another very effective. A delivery system drink basically consists of creatine (in various forms) along with all of the nutrients needed for proper absorption. It is thought that the combination of monohydrate and malic acid creates a more absorbable form of creatine that has a more dramatic impact on the ATP energy cycle. These drinks are usually more effective than straight creatine monohydrate because they tend to be absorbed more easily. Any of these 3 choices (monohydrate. The main advantage is that a smaller amount of total creatine would need to be consumed to achieve the same benefit. You can simply mix one serving in water and you're ready to go. Each serving will typically contain about 5 grams of creatine along with all of the simple sugars needed to induce that all-too important insulin spike.All Rights Reserved Page 167 of 267 . Since ethyl ester and malate are still relatively new. ethyl ester or malate) will be just fine.MuscleGainTruth.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains must uses lipids to permeate cells walls.www. it’s hard to say whether they really have any significant advantage over regular monohydrate.com . which will enhance the absorption of the creatine even further. and much more convenient way of ingesting your creatine. and the ester group helps the creatine use these lipids more efficiently. Creatine tri-malate is a compound that is formed from one creatine monohydrate molecule attached to 3 molecules of malic acid. 2008 .

drive higher amounts of protein and creatine into your muscle cells and not have to worry about putting on body fat. This will provide your body with adequate amounts of creatine and much less simple sugar. So the ideal method for creatine supplementation is this: Workout Days: consume your creatine immediately following the workout. phytic acid.MuscleGainTruth. This type of creatine is still being perfected.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains 3) Delivery System Insulin Mimicking Drinks This is the final type of creatine. and is also a reasonable choice.www. but I believe that it is a great alternative to the traditional methods of grape juice or Gatorade. These times are first thing in the morning and right after your workout. At these times your blood sugar levels are low and by spiking your insulin you can re-elevate these levels.All Rights Reserved Page 168 of 267 . Too much simple sugar is a great way to get fat and over the long run will provide you with an extremely high amount of un-needed calories.com . We'll dive more into detail regarding post-workout nutrition later on. these drink mixes contain other ingredients known as "insulin mimickers". A great method that I would recommend is to use an insulin mimicking creatine drink and consume it alongside a simple whey protein shake. Research has also shown that consuming whey protein with your creatine will enhance its uptake into the muscle cells. however. 2008 . At these times I would definitely recommend consuming your creatine with simple sugars. These ingredients will increase your body's insulin levels without loading you up with super-high amounts of simple sugar. and you'll be able to better understand why simple sugars are so beneficial during this time frame. when consuming simple sugar is actually beneficial. Non-Workout Days: consume your creatine first thing in the morning. Instead of using simple sugars to spike your insulin. There are times. arginine and phosphorus. things such as alpha lipoic acid.

If you're dehydrated while on creatine you may experience muscle cramping or stomach discomfort.www. This is basically the only side effect of creatine and can be easily avoided. because they don't really experience any significant gains while on this supplement.com . The one important thing for you to remember with creatine is that you must keep your body properly hydrated when using it. speed up your recovery. You already know the importance of proper water intake. This supplement will increase your lean muscle mass. creatine is totally safe and effective. How much can you expect to gain from creatine? One important thing to remember is that everyone's body will respond differently to this supplement. Typical gains are in the range of 5-10 pounds of bodyweight within 3 or 4 weeks. and has never been proven to be harmful in anyway. jack up your strength. Not a single study ever performed has been able to prove otherwise. "is creatine safe? I heard it's hard on the kidneys and can lead to cancer.All Rights Reserved Page 169 of 267 . That's a pretty significant gain if you ask me! Unfortunately about 10% of the population are referred to as "creatine non-responders". Creatine is the most researched sports supplement on the market." So far all research indicates that when used properly. Creatine needs water in order to be properly stored in the body. so this shouldn't be a problem for you.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains The final issue when it comes to creatine is regarding its safety. decrease lactic acid buildup and decrease 2008 .MuscleGainTruth. Everyone is always asking me. The only way to find out is to try it for yourself.

MuscleGainTruth.www.All Rights Reserved Page 170 of 267 .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains mental fatigue. 2008 . Creatine should definitely be a part of your supplement program if you’re looking for optimal results.com .

There are thousands of these reactions going on at all times with the goal of keeping you alive and healthy. your body is basically one giant mass of chemical reactions. I don't want to get too in depth here. While it may be true that natural foods contain all of the vitamins and minerals you need. I would definitely recommend consuming a high-potency multivitamin every single day. When it all comes down to it. where most people's diets consists of large amounts of simple sugar and fast food. Another name given to a co-enzyme is a vitamin.MuscleGainTruth. It does this by lowering the amount of energy that is needed for the reaction to occur. the goal of supplying the body with proper amounts of vitamins and minerals usually falls far short of the mark. Because of this. Simply put. and very fast. An enzyme is made of protein and an attached "co-enzyme". The co-enzyme alters the shape of the protein so that the enzyme can perform its job properly. In order for these reactions to occur efficiently. In this day in age. The thing I find funny is that although everyone knows we need vitamins. 2008 .All Rights Reserved Page 171 of 267 . They believe that all of the vitamins and minerals found in natural foods are more than enough to supply our bodies with sufficient amounts of these important little nutrients.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Multivitamins Nowadays there is a large school of thought who believe that taking a multivitamin is unnecessary and a waste of time. without enzymes you'd be dead. the body relies on the use of enzymes. very few know exactly what they do. you'd have to balance out your diet extremely accurately in order to consume them in the proper amounts and ratios. but I'd like to review some basic biology for those of you who don't really know what a vitamin is.com .www. The job of an enzyme is to speed up the rate of chemical reactions within the body.

This means that if your body is deficient in just one vitamin. but here are some of the ones that will be most important to you… Vitamin A . keep in mind that vitamins have literally thousands of functions. and this allows all of the chemical reactions going on in your body to be performed efficiently. The ones I'm going to list are the benefits that are specifically related to building muscle. 2008 . so this is why supplementing with an extra amount can be beneficial.MuscleGainTruth. which carries oxygen around the body. Before you read the following. Some studies have shown that there is a direct relationship between riboflavin intake and lean body weight. vitamins have a direct effect on many important muscle-building processes as well.Heavily involved in protein metabolism and muscle growth. Vitamin B3 (Niacin) .com . it will literally affect hundreds of reactions within your body.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains So in the grand scheme of things. This can be beneficial during intense workouts when oxygen is needed most.Plays many important roles in the body such as fat burning and proper energy production from carbohydrates.Heavily involved in energy metabolism which will help to provide the body with more fuel for those intense workouts. vitamins allow your enzymes to perform properly.Plays a key role in protein synthesis: the conversion of amino acids into muscle tissue. Vitamin B2 (Riboflavin) .www. It can also increase vasodilation and help you to appear fuller and more vascular. It is also involved in the production of glycogen.All Rights Reserved Page 172 of 267 . Now can you see why vitamins are so important? I'm not just talking about overall health in general. Strenuous physical activity drains the body of vitamin A. Vitamin B1 (Thiamine) . the stored form of carbohydrates in the body. I'm not going to list every single vitamin out there. Thiamine helps the body to produce hemoglobin.

Biotin .Crucial because it has a direct effect on calcium and phosphorus absorption. On top of all of this. Phosphorus is involved in the synthesis of ATP. consuming adequate amounts of these vitamins is very important. B6 is also involved in energy metabolism and carbohydrate burning. It will keep every little process in your body running at a smooth and 2008 . Vitamin C is heavily involved in amino acid metabolism and the formation of collagen. Vitamin D .www. Vitamin C is a powerful antioxidant which flushes out free radicals and prevents damage to your body cells. Vitamin C .Very important because of its effect on protein digestion. Vitamin C also plays a role in the production of steroid hormones in the body and also enhances the absorption of iron. and this causes the body to produce a substance called avidin which blocks the absorption of biotin. Biotin helps the body metabolize amino acids and produce energy during workouts. Muscle-building diets require larger than normal amounts of protein. This will help to flush out many of the natural metabolic waste products your body produces and maintain the health of your cell membranes.com . Collagen is found in your connective tissue and keeps your joints strong and healthy. This vitamin also plays a key role in the burning of carbohydrates for fuel. Vitamin E .This is arguably the most important vitamin for those trying to gain weight.MuscleGainTruth. Vitamin B12 (Cobalamin) .A very powerful antioxidant which helps to hunt out and neutralize free radicals.All Rights Reserved Page 173 of 267 . Are you convinced now? As you can clearly see. the usable form of energy within the body. Calcium is very important during muscle contractions and also helps to maintain strong bones and joints.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Vitamin B6 (Pyridoxine) .Ensures that the brain and muscle tissue are communicating efficiently and this has a direct effect on muscle growth and coordination.A lot of people trying to build muscle consume large amounts of egg whites. and this means that your body needs a higher amount of vitamin B6 than the average Joe.

. Zinc . highpotency multivitamin will ensure that you are receiving all of the vitamins you need. but in reality they are much more than just that.. helps to carry oxygen around the body. the faster they can recover as you workout. Consuming a basic. high-potency multivitamin will usually provide you with anywhere from 200500mg of vitamin C. Since it is water-soluble. Most multivitamins also contain a wide spectrum of minerals. Everyone is always calling them "multivitamins".The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains effective rate. 2008 . which. and this is where supplementation can definitely help. If you do decide to supplement with extra vitamin C. inorganic nutrients that also affect many important processes in the body. This will help to keep your strength at top levels for every set you perform. From protein digestion to energy metabolism to fat burning to hormone production. Iron . you should probably take an extra 1000-2000mg per day. small.com . copper and sodium. Vitamin C plays so many vital roles in muscle-building and immune health and therefore can be taken in higher amounts. the value of vitamins cannot be understated.www. It is arguably one of the most important minerals for weight lifters.Zinc is involved in almost every process that has to do with growth. Studies have also shown that intense exercise lowers the amount of zinc in the body.MuscleGainTruth. you don't really need to worry about taking too much. Minerals are substances such as calcium. Magnesium . A good. Here are some of the more important minerals and the ways in which they will benefit you. The more oxygen you can provide your muscles with. iron. A lot of lifters also supplement with extra vitamin C which they buy separately from their multivitamins. as it will simply be flushed out through sweat or urine.All Rights Reserved Page 174 of 267 . potassium. Just as every vitamin makes some contribution to the muscle-building process.This mineral plays a role in protein synthesis and energy production. so does every mineral.A component of hemoglobin. as you already know.

glucose and fatty acids into your body cells. Calcium . Phosphorus .Important in the production of glycogen and is also involved in nerve impulses that result in muscular contractions. If your levels of potassium are too low you may end up with dehydration and muscle weakness. It has a direct effect on muscular contractions and also helps to maintain the integrity of the bones which can be heavily stressed from intense weight training. Chromium . Phosphorus may also reduce lactic acid buildup.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Sodium . the useable form of energy in the body.www.Calcium is the most abundant mineral in the body and has many major benefits. It also plays a role in muscle contractions.Allows insulin to perform its job properly by causing this hormone to properly transport amino acids. an important molecule which plays a critical role in high intensity exercise. Phosphorus also contributes to the production of creatine phosphate. 2008 .MuscleGainTruth.com . It also plays a role in the metabolism of carbohydrates and fats.An electrolyte that helps to regulate the amount of water your body holds or excretes.All Rights Reserved Page 175 of 267 . Potassium .Is involved in the production of ATP.

MuscleGainTruth. Just to review their amazing benefits… 1) Increases testosterone production. 5) Increases nitrogen retention. You can mix the oils with some juice or a protein shake or consume them on their own. 2) Increases growth hormone secretion. 6) Improves metabolism. This will provide your body with all of the benefits essential fatty acids have to offer without forcing you to eat gigantic portions of peanuts and avacados. A really simple way of doing this is to go to the grocery store and purchase a bottle of flax seed oil and a bottle of extra virgin olive oil.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Essential Fatty Acids (EFA's) You've already learned about the many amazing benefits of essential fatty acids and the critical role they play in building muscle. One way you can do this is to add some nutritional oils to your diet. 4) Improves energy production of cells. since they were already covered in the nutrition section. 2008 .All Rights Reserved Page 176 of 267 . Try to look for products still in their original packaging and that have been kept refrigerated. 3) Improves insulin action. they must be in an unrefined form.com . light and oxygen destroy EFA’s. A great way to really tap into these benefits is to supplement your diet with extra essential fatty acids. Heat. You can simply consume 2 tablespoons of each per day. one serving in the morning and then another at night. If you decide to use any of these oils. don’t bother with it. Most of the oils you buy at the grocery store have been refined and have lost many of their beneficial nutrients.www. I won't go into anymore detail about the functions of EFA's. If the bottle has been removed from its original box and is out on the shelf.

All Rights Reserved Page 177 of 267 .com . If you’re already supplementing with the items listed in the previous section and are looking for something new to try. 1) Glutamine 2) Beta-Alanine 3) ZMA 4) Glucosamine 5) Caffeine 2008 . They are not "must-haves" by any means. but can still be used as part of your overall program for other reasons. Glucosamine is used to fortify your joints and connective tissues.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Worth a Try This section is comprised of some popular supplements that typically get mixed reviews. these would be next on the list. Note: Glucosamine and caffeine are not direct muscle-building supplements.MuscleGainTruth. but they may provide a slight edge if you're willing to spend a few extra bucks. and caffeine is used as a pre-workout stimulant.www.

meats. fish. This will ultimately lead to muscle loss. glutamine is a non-essential amino acid.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Glutamine As you already know. This is why glutamine intake is so important. a large portion of which is found in lean muscle tissue. Glutamine is just one of those amino acids. roughly 60% of the total amino acid pool in your body is comprised of glutamine. You see. glutamine will speed up the muscle-building process by preventing muscle catabolism.MuscleGainTruth. In fact.com . which means that glutamine does not actually directly build muscle. protein is made up of smaller monomers called amino acids.All Rights Reserved Page 178 of 267 .www. the body must compensate by breaking down muscle tissue in order to obtain a source of glutamine. meaning that your body can produce it on its own. This in itself is an extremely important benefit as not only will you be able to recover faster between workouts. One of glutamine's most important jobs is to fuel the immune system. and for those trying to build muscle it is arguably the most important. Rather than directly building muscle on its own. It is a non-essential amino acid that can be found naturally in dairy products. beans and poultry. one of glutamine's most important jobs is to fuel the immune system. and when you workout intensely glutamine levels can drop by as much as 50%. but you will also greatly decrease your chances of getting sick (catching a cold or flu in the midst of hard and consistent training is very difficult to deal 2008 . and plays a critical role in the synthesis and maintenance of muscle tissue. Like I said before. and since the immune system is so heavily stressed through resistance training. This stuff is in extremely high demand throughout your body for a number of important processes. Anytime your body undergoes physical stress it will not have to break down muscle tissue in order to obtain glutamine since it will already be provided with an external source. Glutamine is best known for its remarkable anti-catabolic effects.

Glutamine helps to maintain optimal digestive health from your lips to your stomach to your intestines. As you already know. failing to reach the muscles isn't really a bad thing in this case. I know what you're thinking… "How can glutamine increase muscle mass if it isn't even absorbed by the muscles?" Well. glutamine also plays an important role in digestion. most of the glutamine you consume does not even reach your muscles. Glycogen is a stored form of energy in the muscles and plays an important role during exercise. Glutamine has also been shown to aid the body in restoring glycogen levels after intense exercise. carbohydrates and fat.com . Not only that. glutamine can increase the integrity of the immune system while leaving muscle proteins intact. in order to achieve dramatic increases in muscle mass and strength you'll have to consume much larger than normal amounts of protein. In doing this. Since glutamine is in such high demand throughout your body it will simply go to the area where it is needed most.MuscleGainTruth. This will make sure that all of those macromolecules you consume everyday are being broken down and utilized fully.www.All Rights Reserved Page 179 of 267 . Remember. It is also interesting to note that while this amino acid allows you to gain body weight at a faster pace. The liver helps to flush out harmful toxins from the body and also secretes many 2008 . Glutamine will help to decrease the chance of this happening and will keep your immune system and natural resistance mechanisms in tiptop shape. so rather than building muscle directly on its own. glutamine is an anti-catabolic agent. Along with its anti-catabolic and immune boosting benefits. it benefits us by preventing the process of muscle breakdown from occurring.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains with both mentally and physically). In order to get the most out of all of the foods you'll be consuming you must ensure that your body is absorbing all of the nutrients efficiently. but glutamine also works to keep your liver working to its full potential.

Myself. Glutamine also allows the body to maintain optimal levels of a very important antioxidant called glutathione. It seems that now the question as to glutamine's effectiveness is up in the air. and most bodybuilders would follow this guideline by ingesting around 5-10 grams a day. Glutamine has been shown.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains important anabolic hormones. If we really look indepth at the research. Over the past 10 years or so glutamine was considered a staple in a bodybuilder's supplement program. There is certainly no question that glutamine itself plays many important roles in the body both related to the muscle-building process and overall health in general. It was generally accepted by the population that glutamine was important to take.com . This would of course have positive implications for recovery in between workouts. increases cell fluid or even has any significant effect on the immune-suppressing effect of intense exercise as was once thought. stood behind glutamine as a worthwhile and effective supplement based on all of the information we had at the time. (It is interesting to note that this short spike in GH levels didn't translate to gains in muscle mass) Another study involving 6 subjects who exercised under very intense conditions demonstrated that glutamine supplementation enhanced muscle glycogen restoration following the session. It doesn't appear that glutamine increases protein synthesis. It also seems that glutamine does not have any direct effect on exercise performance.www. and there really is no clear-cut answer. In a 2005 study 9 subjects were given just 2 grams of glutamine which resulted in a nearly 400% increase in growth hormone levels. 2008 . like almost all other experts in the field.All Rights Reserved Page 180 of 267 . however. much like whey protein or creatine is.MuscleGainTruth. to have a significant impact on the body's growth hormone levels. there doesn't seem to be any concrete link between glutamine supplementation and increases in lean body mass. The real question that needs to be asked is whether or not supplementing the diet with additional glutamine will provide benefits beyond normal levels.

The best thing you can do with this supplement is to try it for yourself and see if you notice any positive changes. As of now. I still believe that it has positive implications for those on an intense muscle-building program. This does not mean that it isn't a worthwhile supplement or that it shouldn't be included in your program.com . It has not been shown to have direct effects on lean body mass or performance. but it seems plausible that glutamine isn't quite as effective as was previously believed. the big question then is: should we supplement with glutamine? Well.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains So.MuscleGainTruth. but it does have many health-promoting benefits that very well could be beneficial to bodybuilders.www. I think one thing is for certain: glutamine is not the "tried. 2008 . While you certainly aren't going to see any sort of instant acceleration in your gains through the use of glutamine. tested and true" supplement that we once thought.All Rights Reserved Page 181 of 267 . there is no concrete verdict on its effectiveness.

com . It is a precursor to a substance called "carnosine" which is found primarily in fast-twitch muscle fibers. Hydrogen ions are a byproduct of muscular contractions that are formed when ATP is broken down (adenosine triphosphate . The rise of hydrogen ions in the muscle as a result of ATP breakdown is known as "metabolic acidosis". As hydrogen ion concentrations rise. You'll be able to lift more weight.www. Carnosine's main function is to buffer hydrogen ions. 2008 .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Beta-Alanine Beta-Alanine is a non-essential amino acid. In order to fully understand the value of beta-alanine we need to look at the primary function of carnosine. perform more reps. You'll begin feeling an intense burning sensation in your muscles eventually to the point where muscular failure sets in and muscular contractions can no longer be achieved. Beta-alanine increases intramuscular levels of carnosine which should theoretically have a "buffering" effect on the hydrogen ions in the muscle (particularly in the fast twitch muscle fibers which are most responsive to growth). This is where beta-alanine supplementation is supposed to benefit us. This is where things start to go downhill. meaning that the body can produce it on its own (it doesn't mean that it's literally "non-essential"). This would all obviously lead to an increase in muscle size and strength. the substance that is formed from beta-alanine. This point of "failure" is due largely to the increased concentration of hydrogen ions.the "usable" form of energy within the muscle). the PH of the muscle falls and it becomes more acidic. This means that the point of muscular failure will be prolonged. recover quicker in between sets and recover quicker in between workouts.All Rights Reserved Page 182 of 267 . It is produced in the body by the enzyme "beta-ureidopropionase" through a process called beta-alanine synthase.MuscleGainTruth.

www.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains So far. it seems that those who have used it give generally positive reviews. but so far the track record has been good. so there has not been a huge amount of research conducted as of yet. Studies done on beta-alanine show positive results. Beta-alanine is still relatively new.All Rights Reserved Page 183 of 267 . Another study using collegiate football players demonstrated that beta-alanine supplementation combined with creatine produced 300% more lean muscle growth than creatine usage on its own. It is still a relatively new supplement. However. It's pretty rare these days that a new supplement is both hyped up and backed by good science at the same time. If you're looking for a new supplement to get an extra boost in the gym. the research that has been done seems to indicate that supplementing with beta-alanine does in fact increase intramuscular levels of carnosine by up to 65% in just 4 weeks. Research also indicates that beta-alanine supplementation does in fact improve performance. It does seem that a large percentage of those who have used beta-alanine at a rough dosage of about 3-6 grams daily report increases in performance in the gym. 2008 . Participants in a study performed a 4-minute all-out cycle ergometer exercise and were shown to have improved performance by nearly 400% as compared to a group who used creatine alone. things look promising when it comes to beta-alanine. beta-alanine gets my recommendation as definitely being worth a try. and real-world users seem to validate these studies.MuscleGainTruth. Although the supplement is quite new and many still haven't heard about it.com .

I won't classify ZMA as a "must-have".www. but for those who use supplements as a regular part of their program. it's definitely something worth looking into. Since testosterone is considered to be the most important anabolic hormone responsible for building muscle mass and strength.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains ZMA ZMA is a vitamin and mineral formula that is made up of zinc. The question is. taking a high potency multivitamin is probably not enough to correct the deficiency. 2008 . magnesium and vitamin B6. consuming extra amounts of these minerals would theoretically boost the levels of this important hormone. ZMA is typically taken in the ratio of zinc (30mg). So. Most research has shown with reasonable certainty that hard training athletes and bodybuilders are deficient in both zinc and magnesium. minerals compete for absorption. Unlike typical zinc or magnesium supplements. Because of this. does this stuff really live up to the hype? So far. the evidence supports that ZMA may actually serve a useful purpose as part of an effective supplementation program. magnesium (450mg) and vitamin B6 (11mg). Since zinc and magnesium both play an important role in the production of testosterone. Supplement companies claim that consuming a ZMA formula leads to an increase in freeflowing testosterone levels and aids in recovery. in cases where there is a deficiency of zinc and magnesium (due to strenuous workouts) ZMA may be a reasonable solution. ZMA uses different.All Rights Reserved Page 184 of 267 . The best time to take this supplement is about 30-60 minutes before bedtime on an empty stomach.com . Another piece of evidence that supports the use of ZMA is the fact that when taken together.MuscleGainTruth. more absorbable forms of these minerals: zinc monomethionine and magnesium apartate. it would seem that ZMA would be quite beneficial.

It also helps to cushion and lubricate joint surfaces by increasing the body's secretion of synovial fluid. but if this supplement provides any significant edge at all then it is definitely worth a shot.com . Chondroitin also plays a key role in injury prevention by surrounding joint surfaces and allowing for a smooth range of motion.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Glucosamine Glucosamine sulfate is a sugary compound that is formed when glucose joins together with the amino acid glutamine. Because the molecules are so small. It has also been shown to block the enzymes responsible for degenerating cartilage. Rather than being used as an energy source like most simple carbohydrates are.MuscleGainTruth. Many companies sell products that are a combination of both glucosamine and chondroitin. While many other "joint-healing" supplements and pills work by simply reducing inflammation and pain. 2008 .All Rights Reserved Page 185 of 267 . I would suggest using glucosamine as a part of your regular supplement plan at a dosage of 1000-1500mg per day. over time. may catch up to you. Glucosamine can also be taken alongside another popular joint-care supplement called chondroitin. which. Another great characteristic of this supplement is its high absorption rate within the body.www. glucosamine actually treats the problem by rebuilding damaged cartilage and connective tissue. Supplementing with glucosamine/chondroitin does not guarantee anything. glucosamine can be absorbed by the body tissues at a rate of 98%. I cannot stress to you enough just how important it is that you make an effort to keep yourself injury-free. Highly intensive training stresses your muscles and joints. amino sugars are incorporated into the structure of body tissues.

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Caffeine
Caffeine is a naturally occurring stimulant and is considered the most socially acceptable drug in the world (yes, caffeine is a drug). It is classified as an alkaloid and is very effective at stimulating the central nervous system. It can be found in many natural plants such as coffee, tea, kola, cocoa and guarana and can produce some very noticeable effects when consumed. Caffeine works by stimulating the central nervous system and by providing the body with increased mental alertness and energy. Caffeine also delays the onset of muscle fatigue and seems to be quite effective at reducing muscle pain during exercise. Most people report quite a significant boost when supplementing with caffeine before their workouts. It has been shown to increase stamina and strength as well as alleviate some of the discomfort associated with highly intensive training. Keeping in mind that too much of anything may not be good, caffeine is a highly inexpensive supplement and you may find it quite helpful to consume before exercising. 100-400mg taken half an hour before your workout should do the trick. You can either buy caffeine in pill form or you can simply consume a caffeine-containing beverage such as coffee or tea. Here the caffeine levels in some commonly consumed beverages…
8-ounce Beverage Coffee, Drip Coffee, Brewed Coffee, Espresso (2 ounces) Coffee, Instant Tea, iced Tea, brewed, imported brands (avg.) Tea, brewed, U.S. brands (avg.) Tea, instant Tea, green Hot cocoa Caffeine (mg) 115-175 80-135 100 65-100 47 60 40 30 15 14

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Might Be Worth A Try
The research is fairly unclear on the following supplements, and there isn't any hard-fast evidence to suggest they provide any benefit when it comes to building muscle or gaining strength. The idea behind them makes sense, but we are still ultimately unclear as to whether or not they provide any real-world benefits. If you've got some money to blow and enjoy trying new things, the following products might be worth looking into. 1) HMB 2) CLA 3) Methoxy 4) Taurine 5) BCAA's 6) Chromium Picolinate 7) N02 8) Tribulus

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HMB
Beta-hydroxy beta-methylbutyrate, otherwise known as HMB, is a very popular bodybuilding supplement these days. HMB is a metabolite (a substance produced during metabolism) of the amino acid leucine and can be found naturally in foods such as alfalfa, catfish and grapefruit. Leucine is the most beneficial amino acid of the three that make up the BCAA chain (you'll learn about BCAA's later on in this section) and has been shown to play an important role in preventing muscle wasting and in promoting an increase in lean muscle mass. Scientists then theorized that there may be a metabolite of leucine that could be taken orally and in smaller amounts in order to produce these beneficial effects. They ended up isolating HMB, and its performance in the lab was very promising. Most studies done on the supplement demonstrated that it did in fact have a significant effect on building lean muscle mass and in burning fat. The problem, however, is that these positive lab results didn't carry over to the real world. As a whole, most users of HMB give negative reviews. Some people swear by it, but the general consensus is that HMB simply doesn't work all that well. The ultimate verdict is unclear. We'll need to wait until more concrete evidence surfaces as to whether this stuff really is effective or not. Because of this I would say that HMB might be worth a try, but definitely should not be a part of your must-have list. If you do decide to give it a try, the typical dosage is 3000mg per day.

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CLA
As you'll recall from the nutrition section, not all fats are created equally. Some fats (the "unsaturated fats') are actually quite beneficial to overall health and play many important roles in the body. Conjugated Linoleic Acid, most commonly known as CLA, definitely falls under this category. CLA is found mainly in meat and dairy products and was first discovered in 1978 by Michael W. Pariza at the University of Wisconsin. CLA has been shown to be an impressive anti-cancer agent and also has significant antioxidant properties. That's all fine and dandy, but what impact does this fatty acid have on building muscle, gaining strength and burning fat? Well, just like many other supplements out there, the research is still somewhat unclear. Supplement companies claim that CLA is an anti-catabolic substance that helps to regulate fat and protein metabolism. It has been said that CLA creates an environment in the body where greater amounts of fat can be burned and muscle mass can be synthesized at higher rates. Although we can't say that CLA fails to live up to these claims, we also can't say for sure if it does. Studies on rodents show significant results, but it is uncertain whether these benefits carry over to humans. The studies are too conflicting to provide any concrete evidence. What's the verdict on CLA? I'm not going to rule it out, but I'm also not going fully recommend it. If you're looking to use only basic, reputable supplements, CLA probably shouldn't be a part of your program. If you're looking to spend a few extra bucks to try and gain an extra edge, it's definitely worth at least trying. CLA dosages vary quite a bit, but anywhere from 20004500mg daily should be fine.

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Methoxy
Methoxyisoflavone, otherwise known as methoxy, belongs to the flavone family, a group of compounds derived from plants. A Hungarian company called “Chinoin” first discovered methoxy about 30 years ago. They put a patent on it and basically had it "locked up" until it expired in 1997. Researchers then got a hold of the paperwork and discovered that methoxy was a highly anabolic compound that produced amazing bodybuilding effects. Or so they thought. Methoxy is supposed to increase protein synthesis, decrease cortisol levels and improve recovery in between workouts. When it first became popular in the late 1990's, methoxy was dubbed as the next "breakthrough miracle supplement." Companies were claiming that methoxy could produce the same anabolic effect as steroids, but without the side effects. That would be awfully nice, but so far the research has shown otherwise. In most studies done on methoxy, the increase in body weight is actually due to its effect on bone mass, not muscle mass. I'm not disregarding methoxy as a useful supplement, all I'm saying is that there's no concrete reason to believe its use is beneficial. Methoxy definitely doesn't fall under the category of "recommended" supplements, but it might be worth a try. The typical dosage is 200-400mg taken twice daily.

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com . 2008 . It is also said that taurine enhances "interstitial contractile leverage" which basically translates to an increase in strength. Supplement companies claim that taurine expands the muscle cell and allows it to hold greater amounts of water (similar to the way that creatine does).MuscleGainTruth. but whether or not these benefits carry over to humans is still unclear. Studies conducted on taurine so far are interesting.All Rights Reserved Page 191 of 267 . As more research is done we will be able to gain a better understanding of this amino acid and its effect on bodybuilders. Taurine is gaining popularity as a muscle-building supplement mainly because of its supposed effects on muscle cell volumization. It is not referred to as being non-essential because it is not important in the body. This would ultimately lead to increased cell hydration and an increase in protein synthesis. Research performed on rats shows promising results. but still have not been able to clearly demonstrate its effectiveness. and if you're looking for something knew it might be worth a shot.www.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Taurine Taurine is a non-essential amino acid that ranks second only to glutamine as being the most abundant amino acid in the body. but rather because the body is able to produce taurine on its own. it's not highly expensive. I wouldn't recommend that you run out and spend your money on taurine just yet. Based on what we know so far. However.

but BCAA supplementation requires a fairly high dosage for a fairly high price.www. leucine seems to play the most critical role.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains BCAA's As you already know from the nutrition section. however the research hasn't been quite as promising. The theory behind BCAA supplementation makes sense. BCAA's are the amino acids that are broken down and oxidized during strenuous exercise and also make up one-third of the amino acids found in muscle tissue. They have also been praised for their positive effect on protein synthesis (the conversion of amino acids into lean muscle tissue). The term BCAA stands for Branched-Chain Amino Acids. I wouldn't put BCAA's on my list of recommended supplements. Of these three amino acids. Not only that. 2008 . isoleucine and valine. BCAA's are made up of the 3 essential amino acids leucine. The good news is that whey protein is actually very high in BCAA content and you can actually obtain a fairly reasonable amount of these amino acids simply by sticking to basic protein shakes. but I won't rule out their use completely.All Rights Reserved Page 192 of 267 . Essential amino acids are those that cannot be produced by the body and must be consumed through the diet. There are two different types of amino acids: essential and non-essential.com . Most of the studies done on BCAA supplementation have not been able to provide any concrete evidence that its use has any real beneficial effects. BCAA's are considered an anti-catabolic supplement because they play an important role in preventing muscle wasting. proteins are made up of smaller building blocks called amino acids.MuscleGainTruth.

Still.MuscleGainTruth. some people swear by it. This results in more efficient blood circulation and blood sugar level maintenance. Chromium picolinate is considered to be the most absorbable form of chromium. There's no doubt that chromium plays an important role when it comes to the function of insulin and overall bodily health. so I'll still say that it might possibly be worth a try. highpotency multivitamin and consume a well balanced diet you should be getting all the chromium you need. I don't see any reason to directly supplement with it.www. What's the verdict? Unless you are deficient in chromium or require it for other specific health purposes. because chromium picolinate has one of the most inconsistent track records of any supplement out there.com . It is said that chromium can enhance insulin's effect on the body by improving the uptake of glucose into the cells. Some studies have show this substance to be quite effective (note that its main effects were on fat loss.All Rights Reserved Page 193 of 267 . not muscle building) and other studies have shown no beneficial effect whatsoever. 2008 . but what implications does this hold for increasing muscle mass and strength? It's very hard to say.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Chromium Picolinate Chromium is a highly important trace mineral that plays a critical role in the body's production of insulin. As long as you take a good.

All Rights Reserved Page 194 of 267 . It is used as a neuro-messenger that essentially allows the body to communicate with other cells in the body.. a lack of "proof" doesn't necessarily mean that NO2 doesn't work.com .Increase oxygen delivery . there is still no clear-cut evidence that nitric oxide itself provides any real benefit to bodybuilders. The first is in regards to the actual ingredient itself. . The reality is that there are a lot of problems with the claims made by supplement companies regarding the use of NO2.. Even if arginine AKG does raise and sustain nitric oxide levels in the body. some sort of evidence in favor of the supplement would be nice. The basic idea was that this increased blood flow into skeletal muscle would. NO2 supplements use an ingredient known as "arginine alpha-ketoglutarate" which is claimed to increase the body's nitric oxide levels.Increase glucose uptake .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains N02 Nitric Oxide or "NO2" is a free radical gas that can be found in high concentrations in the tissues of mammals.Leave the trainee looking and feeling "pumped" all day long All of this would ultimately lead to greater increases in muscle size.www. greater strength gains and "fuller" looking muscles. I mean. Secondly we come to nitric oxide itself. Let's forget about nitric oxide for a moment and simply acknowledge the fact that there is no scientific evidence that clearly demonstrates that arginine alpha-ketoglutarate (the active ingredient in NO2 products) has any measureable effect on increasing nitric oxide levels in humans. Now. The benefits of nitric oxide essentially revolve around the idea of increasing blood flow into the muscles.MuscleGainTruth. but just because we don't 2008 .

while others claim they did see positive results. There is no proof of either the effects of arginine AKG or nitric oxide on muscle mass or strength gains.com .All Rights Reserved Page 195 of 267 . However.MuscleGainTruth. and the real-world evidence is shaky as well. 2008 .www. However. Bottom line? With no real-world evidence in favor of the supplement. Many users will argue in favor of NO2 and say that they directly saw positive results while using the supplement. but if you’re looking for something new to experiment with it might be worth a try. At this point I don't really see any good reason to supplement with NO2. There are many who say the supplement did absolutely nothing for them. we have to be skeptical of the positive reports since many of the most popular NO2 supplements also contain creatine and caffeine.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains have definite proof doesn't automatically mean it's garbage. not to mention that the all-too-powerful placebo effect could very easily come into play here. NO2 doesn't really have a lot going for it. more likely than not you’ll be wasting your money.

are already supplementing with ZMA and are looking for an additional testosterone booster. LH basically "tells" the body to produce higher amounts of testosterone. tribulus is recognized as a testosterone booster.MuscleGainTruth. 2008 . As a bodybuilding supplement. The research on tribulus is still unclear.com . Bulgarians used tribulus as a sex-enhancer and as a treatment for infertility. but works by raising the body's levels of a substance called LH (luteinizing hormone). If you’re over the age of 30. don’t expect any miracles with this one.www. However.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Tribulus Tribulus terrestris is an herb that grows in many tropical and moderate areas of the world. Testosterone is the most important muscle-building hormone in the body and is one of the limiting factors that determines how much muscle a person can gain.All Rights Reserved Page 196 of 267 . kidney and cardiovascular diseases. tribulus still remains as a top-selling supplement. Tribulus does not directly raise testosterone levels. tribulus might be worth a try. Regardless of this lack of concrete evidence. There has yet to be a study that shows a definite relationship between tribulus use and increased muscle size or strength. The Greeks used tribulus as a diuretic and mood-enhancer. The Chinese used it for liver. It has been used by many different cultures to treat a variety of ailments. and this would seem to have positive implications for muscle growth and workout performance.

All Rights Reserved Page 197 of 267 . 1) Citrulline 2) Ecdysterone 3) Myostatin Blockers 4) Tyrosine 5) Carnitine 2008 .com . The following products are still heavily marketed by supplement companies.www.MuscleGainTruth. and one that I suggest you steer clear of. These supplements lack solid research and as far as building muscle goes. but their effectiveness just doesn't live up to the hype. they probably aren't even worth bothering with.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Don't Bother This brings us to our final category.

Citrulline supposedly increases endurance during intense exercise. 2008 . but as far as bodybuilding goes. but does citrulline really live up to these claims? What exactly is citrulline malate? Well. and malate is a tricarboxylic acid cycle intermediate.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Citrulline Citrulline Malate is the supplement that many people are calling the "new kid on the block" and are claiming is the next big thing in bodybuilding supplementation. doesn't it? I thought so too. strength. citrulline malate would be quite an effective bodybuilding supplement.com . reduce lactic acid and ammonia build up. improves muscle recovery and also provides a much better "pump" in the gym. there still has yet to be a single study performed that demonstrates any significant relationship between citrulline malate supplementation and an increase in muscle mass. but don't be fooled by the complex name.MuscleGainTruth.All Rights Reserved Page 198 of 267 . citrulline is a substrate of the urea cycle. It sounds great. as well as increase ATP production. However. If all of these benefits held true. Supplement companies claim that this substance will increase nitric oxide production. energy or recovery.www. Sounds pretty fancy. I wouldn't recommend it. Supplement companies are touting citrulline as the "next big thing". It does seem to have some potential as being beneficial to the aerobic system. but so far it has not lived up to its reputation.

www. but these studies are ultimately unclear. I don't see any reason to bother with the stuff and would recommend that you spend your supplement money elsewhere. Speculation then arose as to whether the presence of ecdysterone in insects played a role in their remarkable body size to strength ratio. 2008 . most scientists concluded that ecdysterone simply did not have any anabolic effect on humans. We still don't know for sure what all of the effects of ecdysterone are.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Ecdysterone Ecdysterone is what is known as a plant sterol: a compound found in plants that is structurally similar to anabolic human steroids such as testosterone. After various tests and studies. It was first discovered in insects and it was found that they depended upon it for survival.com . Ecdysterone was mostly popular a few years back and the hype has quieted down considerably.MuscleGainTruth. Some studies have shown that this compound can improve athletic performance as well as increase protein synthesis. Scientists wondered if this compound would have any significant effect on human muscle size and strength.All Rights Reserved Page 199 of 267 . but it's fairly safe to say at this point that there's nothing special about it.

There are many genetic factors that affect the rate at which a person gains muscle. such as testosterone levels. Sounds amazing. Need I go further? I think not. None. estrogen levels and muscle-fiber distribution. supplement companies looked to cash in by creating pills known as "myostatin blockers". 2008 .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Myostatin Blockers Whether anybody wants to admit it or not. I mean sure. Mysotatin is a protein that codes to limit the amount of muscle a person can gain.All Rights Reserved Page 200 of 267 .MuscleGainTruth.www. Another major factor lies in a person's myostatin gene. Once this was discovered. genetics do play a fairly large role in building muscle. Research on mice has shown that mutating or completely knocking off the myostatin gene results in huge increases in muscle mass. but the plain fact is that certain people have an easier time with it than others. Avoid these supplements completely. The basic idea is that these pills would limit the activity of the myostatin gene and would therefore allow the lifter to build muscle mass beyond their normal genetic potential. huh? Well. anyone can become huge and muscular as long as they work hard at it. it would be amazing if it weren't for the fact that these companies have no evidence whatsoever to support that these products have even a slight effect on myostatin levels or muscle mass.com .

It can be found naturally in seafood. I don't see any reason to spend your money on it. supplement companies claim that increasing the consumption of this amino acid will speed up the metabolism and lead to an increase in energy and mental focus.www. Studies done on tyrosine so far have shown that it can be an effective stress-reducing supplement and can also enhance the effect of certain weight loss products. What exactly does this amino acid do? Since tyrosine plays an important role in the production of stimulatory hormones. The only use I can see for tyrosine is that it may be useful as a pre-workout stimulant (although caffeine will probably be much more effective for this purpose). 2008 . As far as being a muscle-builder or strength enhancer.All Rights Reserved Page 201 of 267 . Other than that.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Tyrosine Tyrosine is a non-essential amino acid (the body can produce it on its own) and is a precursor to the body's adrenal hormones epinephrine and norepinephrine.MuscleGainTruth.com . red meat and wheat products. no research to date can provide any concrete evidence of its effectiveness.

as there are many other products you could be using instead.www.com . It is also said that carnitine will aid in the muscle building process. Carnitine has been studied since 1937 and since then has been shown to have a positive effect on the cardiovascular system and on heart function.All Rights Reserved Page 202 of 267 . I wouldn't recommend supplementing with carnitine.The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Carnitine Carnitine is synthesized in the body from the amino acids lysine and methionine. Mitochondria are referred to as the "power house" of a cell because it is the area where energy is produced. It can be found naturally in foods such as red meat (particularly lamb and beef) as well as dairy products and avocados. it is often sold as a fat-burning supplement. much remains to be proven. It has also been demonstrated that carnitine can lower bad cholesterol and raise good cholesterol. Because of carnitine's role in energy metabolism. 2008 . As far as its effects on burning fat and building muscle. Companies claim that carnitine will help the body metabolize higher amounts of fat and will have a positive effect on energy levels and resistance to muscle fatigue.MuscleGainTruth. Carnitine plays many important roles in the body but is best known for its role in transferring long-chain fatty acids into the mitochondria.

Multivitamins .BCAA's .HMB .Glutamine .All Rights Reserved Page 203 of 267 .Beta-Alanine .Protein Supplements (whey. This will help to remove the guesswork for you and make the whole process easy and straightforward.Myostatin Blockers .Glucosamine .Creatine . you can visit www.ZMA .SupplementsByPrograde.Chromium Picolinate .com .Taurine .Essential Fatty Acids Worth a Try .Tribulus Don't Bother . 2008 .Methoxy . bars) .Carnitine Again.com and I’ll show you exactly which products to include in your program.www.NO2 .Tyrosine .The Truth About Building Muscle Chapter 5: Supplementing For Massive Gains Chapter 5 Review Recommended Supplements (in no particular order) .Ecdysterone .Caffeine Might Be Worth A Try .CLA .Citrulline .MuscleGainTruth. MRP’s.

If you follow these guidelines you will have a definite edge over a person who does not.com . These times are first thing in the morning. there are specific foods and supplements you should be consuming. and in the right amounts. carbohydrates and fats based on your bodyweight.www. At all other times during the day maintaining proper nutrition is simply a matter of supplying your body with approximately the right amount of protein. right after your workout and right before bed. I'd like to detail 4 crucial times when the food and supplements you put into your body are of the utmost importance.All Rights Reserved Page 204 of 267 . However.MuscleGainTruth. You can do this using any combination of food sources you like as long as they are on the approved list. right before your workout. 2008 . at these 4 other times.The Truth About Building Muscle Chapter 6: Critical Feeding Times Chapter 6: Critical Feeding Times Now that you have a solid understanding of proper nutrition and supplementation.

then it’s okay to wait a little bit in order to build up a bit of an appetite. You should not be waiting anymore than 45 minutes to have breakfast upon awakening. and sooner is better.The Truth About Building Muscle Chapter 6: Critical Feeding Times Morning Nutrition If you’re one of those people who likes to skip breakfast and go about their day without having a meal in them first.MuscleGainTruth. but 45 minutes is the maximum amount of time I would recommend waiting.www. Because of the highly catabolic state your body is in during this time. Failing to consume an adequate breakfast will have a significant negative impact both on your ability to build and maintain muscle and on your ability to burn body fat throughout the day. 2008 .All Rights Reserved Page 205 of 267 . If you’re like me and find that you usually aren’t hungry when you wake up. You don’t want to waste any time here. Let’s take a look at the state of your body upon awakening from a full night of rest (a time in which you will have gone at least 8 hours without any food or water)… 1) Protein levels are depleted and muscle catabolism is occurring rapidly 2) Blood sugar and glycogen levels are low 3) The body is severely dehydrated In terms of muscle growth.com . it’s important that you consume your breakfast meal as quickly as you possibly can. restore blood sugar and glycogen levels. these are 3 really bad things! Your goal upon waking up is to correct this “nutritional deficit” by providing your body with the proper substances needed to reverse muscle catabolism. you can toss that habit right out the window from now on. kick-start your fat burning metabolism and rehydrate your entire body.

All Rights Reserved Page 206 of 267 . A whey protein shake or some eggs will do fine. Along with your protein source and 2 portions of carbohydrates you should also consume 8-16 ounces of pure. This will provide your body with the raw materials needed to stop breaking down muscle tissue and to switch the body back into an anabolic state. muffin. 2008 . These carbs will replenish your blood sugar levels and restore muscle glycogen.MuscleGainTruth. I’d suggest taking in around 30-40 grams of protein coming from any high quality source. protein. yogurt. Since your blood sugar and glycogen is going to be low at this time it’s okay to consume faster-absorbing sources of carbs. cereal or oatmeal. Do not neglect this meal! They don’t call it the “most important meal of the day” for nothing.com .www. You can also throw in your flax seed oil and olive oil at this time if you choose to supplement with it.The Truth About Building Muscle Chapter 6: Critical Feeding Times The first main component of this meal is. Some examples might include some fruit. clean water in order to begin rehydrating your body. The second component is 2 solid portions of moderate to higher glycemic carbohydrates. you guessed it.

The Truth About Building Muscle Chapter 6: Critical Feeding Times Pre-Workout Nutrition It is very important that every time you set foot in the gym you are fully prepared to do battle with the weights. One of the biggest mistakes you could make would be to neglect this important meal and to perform your workout on an empty stomach. You work damn hard for every pound of muscle tissue that you build on your body and so it is vital that you do everything possible to maintain your gains.All Rights Reserved Page 207 of 267 . Not only will training on an empty stomach increase muscle breakdown. but try your best to fall into the 30-45 minute range. I talked very briefly about this compound earlier in the supplementation section. The best way of accomplishing this is to mix 25-35 grams of whey protein isolate with 300-400 ml of milk. 2008 . keep your energy levels peaked and will prevent muscle breakdown from occurring during your workout. Whey protein makes for a great pre-workout choice because it is naturally high in BCAA's.MuscleGainTruth. The first component of this meal is a high quality source of protein. This meal is designed to keep your body in an anabolic state throughout your workout and to increase your strength and energy levels. but should ideally come from a mix of whey and casein. The protein consumed at this meal should not be just any protein. Being off by a little bit is no big deal. Yes.www. you will burn more fat. The first step in this preparation begins before you even arrive at the gym. but you will also break down more muscle as well. but it will also increase the chance of nausea setting in during your workout. Some people believe that by training on an empty stomach they will force their bodies to burn higher amounts of fat since no carbohydrates will be present.com . Having a solid pre-workout meal will increase your strength. This extremely important meal should be consumed anywhere from 30-45 minutes before the actual workout.

com . When you consume carbohydrates that are rapidly released into your bloodstream. This is the last thing you want in the middle of a high intensity workout. tired and sluggish. then any high quality whole-food protein source will do. It is 2008 .www.All Rights Reserved Page 208 of 267 . Pre-workout carbohydrate choices such as oatmeal. Along with your pre-workout protein source you should also consume some slow-release carbohydrates. The only thing I will say is that when the body decides to break down muscle tissue for energy. A lot of people like to take creatine before their workout hoping that it will increase their strength and energy levels. BCAA stands for branched-chain amino acids and consists of leucine.The Truth About Building Muscle Chapter 6: Critical Feeding Times so I won't go into much detail about them. This will result in a rapid rise in insulin levels followed by a sharp fall. apples or brown rice will provide your body with a steady stream of sugars throughout the workout and will keep your energy levels peaked. The fact is that as long as you consistently take your creatine on a daily basis your muscles will always be saturated with it. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout. it is the BCAA's that will be tapped into. Whey protein is naturally high in BCAA's and this will help to prevent muscle catabolism during your workout. Because of this there is really no added benefit to taking it before your workout. The fall in insulin levels will leave you feeling weak. your body will release a surge of insulin in an effort to level out your blood sugar levels. You don't want to choose high-glycemic carbohydrates before your workout because of the effect it will have on your body's insulin levels. isoleucine and valine. so choose carbohydrates that won't cause this rapid fluctuation in insulin levels.MuscleGainTruth. If you are not supplementing with whey protein.

The Truth About Building Muscle Chapter 6: Critical Feeding Times after the workout when your body will absorb the highest amount of nutrients (which we will talk about next) and this is when creatine supplementation is ideal. just to recap… 30-45 minutes before your workout: 1) 25-35 grams of whey protein mixed with 300-400ml of milk OR a high quality wholefood protein source. This pre-workout meal should be fairly small to allow for easy digestion and to prevent you from feeling sick when you train.e. whole grains) 2008 . brown rice. You should never workout without having a meal in you first.www.MuscleGainTruth.com .All Rights Reserved Page 209 of 267 . 2) A serving of slow release carbohydrates (i. So. oatmeal.

increase muscle growth and speed up your recovery.All Rights Reserved Page 210 of 267 .www. 1) Muscle breakdown is occurring. By the end of your workout your body will have released a large amount of muscle glycogen into the bloodstream to be broken down into glucose for use as fuel. 2) Blood sugar and glycogen levels are low. Carbohydrates are a major source of fuel for the body. and as a result your muscles will literally act as a sponge. the absolute most crucial time to pay close attention to when and what you eat is during the 3-hour period following your workout. after about 45 minutes of intense exercise the body releases a powerful catabolic hormone called cortisol. soaking up anything and everything you provide them with. 3) High level of free radicals. especially for anaerobic activities such as weight training. Let's first look at the state of your body following a high-intensity workout. After you finish your workout your muscles will be in a state of breakdown as cortisol circulates throughout your body. During this timeframe your body will be in a high state of stress.MuscleGainTruth. As you already know. By feeding your body with the right foods and supplements during this crucial period you will greatly increase nutrient uptake into your muscles. When it comes to proper nutrition..com . I'll try to break this section down and make things as basic as possible. 2008 . It is absolutely vital that you have a good understanding of proper postworkout nutrition or your gains will surely suffer.The Truth About Building Muscle Chapter 6: Critical Feeding Times Post-Workout Nutrition A lot of people highly underestimate the importance of the post-workout period and greatly reduce their gains as a result.. Cortisol is a stress hormone that stimulates the breakdown of muscle tissue for use as energy.

MuscleGainTruth. mutate cell membranes and can cause destruction within your body. and I'm going to show you how to accomplish all of this step-by-step. Keeping all of this in mind. 2008 . 2) Restore blood sugar and glycogen levels. Sounds like a lot of work huh? Well. Your muscles have basically become sponges and will soak up much larger than normal amounts of nutrients. because it is during this time when your muscles will be extremely responsive and absorb the highest amount of protein and carbohydrates. 4) The body is in a state of maximum nutrient uptake. This post-workout shake should ideally be consumed within half an hour after your workout. 4) Feed the muscles with proper muscle-building nutrients in order to facilitate rapid recovery. it's not really that hard.All Rights Reserved Page 211 of 267 . This half-hour period is known as the "window of opportunity". Because of the enormous amount of stress you have placed on your body and the intense protein and carbohydrate depletion going on within.www. 3) Decrease free radical circulation. Free radicals are electrically charged molecules that attack your cells. your body will do anything it can to restore its normal levels.The Truth About Building Muscle Chapter 6: Critical Feeding Times Free radicals are natural metabolic waste products that are produced in the body as a result of natural processes and from intense exercise. After a highly intensive workout free radical levels will be fairly high.com . The first and main component of an efficient post-workout plan is to consume a "postworkout shake". the goal of the post-workout period is this: 1) Reverse muscle catabolism and put your body back into an anabolic state. High levels of free radicals in the body have been linked with many diseases such as cancer and diabetes.

This is a cheap and very effective post-workout sugar. but during the post-workout period you must use water. Any other time during the day milk is fine. and milk slows down the absorption of whey significantly. This will ultimately lead to a faster recovery period and greater gains in muscle mass.www.MuscleGainTruth. The reason for this is that you want the fastest acting protein you can possibly get. not milk. Most people don't feel like sitting down for a big meal directly after an intense workout. whey protein is the fastest acting protein available and this is why it is absolutely ideal for the post-workout period. and luckily the post-workout shake is in liquid form. Here’s what the post-workout shake should consist of… 1) 30-40 grams of whey protein mixed in water. Your body will stop breaking down muscle protein because it will now be provided with an external source.com . The easiest and cheapest method that I have found is to simply go to the grocery store and purchase a bag of corn sugar (dextrose). 2) 70-80 grams of simple carbohydrates. The liquid nature of this meal will allow the nutrients to be absorbed as quickly as possible without forcing your body to undergo a long digestion process.The Truth About Building Muscle Chapter 6: Critical Feeding Times Remember.All Rights Reserved Page 212 of 267 . This quick shot of whey protein will be rapidly absorbed by your muscles and will speed up the rate of protein synthesis going on within your body. and so you must take full advantage of this time period. The most important thing to remember here is that you must mix your protein in water. your muscles are literally begging for nutrients. It will allow you to shuttle all of those important nutrients into your muscle cells in a matter of minutes. These carbohydrates should ideally come in the form of simple sugar from a high glycemic juice or other sugary drink. Why do you need all of this post-workout sugar? 2008 . As you already know. Ingesting 30 to 40 grams of pure whey protein isolate will quickly switch your body from a state of catabolism to a state of anabolism.

com . (Optional) If you have opted to supplement with glutamine. Even more importantly than that. which will help to neutralize those harmful free radical levels. this is a great opportunity to re-saturate your muscles with the greatest amount of creatine they can absorb. then adding in 5-10 grams to your post-workout shake is one of the best times for consumption. It will also help to restore some of the depleted mineral levels in your body and will help to reduce lactic acid concentrations.All Rights Reserved Page 213 of 267 .www. you need to replenish your blood sugar levels and help to restore your muscle glycogen. This rapid rise in insulin will drive all of that important protein (and the other nutrients I'm about to mention) into your muscle cells at an even faster rate.MuscleGainTruth. Not only that. One of the main reasons for taking creatine in the post-workout period is simply because this is when your body will absorb the highest amount.The Truth About Building Muscle Chapter 6: Critical Feeding Times For starters. 5) High-potency multivitamin. A multivitamin will contain high levels of antioxidants such as vitamin C and E. 2008 . and ingesting 5 grams of creatine post-workout will help to restore these levels. Creatine will also help to re-hydrate your muscle cells and will promote faster recovery. Both of these have been drained as a result of your workout and play a very important role in energy production and muscle building. a quick shot of simple sugars during the post-workout period will produce an insulin-spike in your body. Creatine levels have been diminished after an intense-workout. 3) 5 grams of creatine. 4) 5-10 grams of glutamine. but because insulin levels will be very high from consuming your simple sugars. In addition to this post-workout shake I would also recommend taking a high-potency multivitamin.

creatine or glutamine. Eating solid protein will require much longer digestion time and therefore it will not reach your muscles as quickly. which you should consume alongside a protein-rich meal. The post-workout shake is the most important part of the puzzle. This is one period of time when supplements definitely can play a key role and help you to pack on lean muscle at a faster rate. The post-workout shake will be rapidly absorbed and will switch your body back into an anabolic state. Your post-workout shake will basically consist of some simple sugars.The Truth About Building Muscle Chapter 6: Critical Feeding Times Your post-workout shake and multivitamin should be consumed within half an hour after your workout. However. For those of you who have opted not to use whey protein. postworkout nutrition will be slightly less effective. (glutamine optional) 2) Consume your whey protein mixed with water in another shake. muscle-building state. you will experience what is called an “insulin crash”. but your muscles will still be primed for nutrition uptake for a few more hours. After you consume your post-workout shake there is still about a 3-4 hour time period to take advantage of. All of these important nutrients will help to switch off those harmful catabolic processes that are occurring and immediately put you back into an anabolic.All Rights Reserved Page 214 of 267 .MuscleGainTruth. 2008 .www.com . The high sugar content of the post-workout shake will provide you with that muchneeded insulin spike and allow your body to drive all of those important muscle-building nutrients into your cells. This is the time when nutrient absorption will be at its absolute highest. The way I would recommend mixing it together is like this… 1) Mix your simple sugars and creatine together in one shake. and it is crucial that you follow these guideline closely. The reason why whey protein is so effective during this period is because of its liquid form and rapid absorption rate. about half an hour to 45 minutes after this natural rise in insulin levels.

1 cup white rice.www. After this small meal it is simply a matter of taking advantage of the 3-4 hour window by providing your body with as much protein and carbohydrates as possible. and this is something you most certainly do not want. but you will make much more significant muscle gains than a person who doesn't know the importance of the post-workout period! 2008 . and that is also why it is a good idea to stick to faster-absorbing carbohydrates like white rice or potatoes.MuscleGainTruth. 2) 1 chicken breast.The Truth About Building Muscle Chapter 6: Critical Feeding Times This is where your insulin levels dip down below the norm. Your next meal should contain about 30-40 grams of protein alongside a serving or two of higher-glycemic carbohydrates. Remember. and this is something you must avoid. 3) 6oz steak. 100g rice cakes. In order to level out this insulin crash you must provide your body with more protein and carbohydrates. An insulin crash will result in muscle breakdown. your muscles are still in a state of rapid absorption and you must continue to feed them with the nutrients they require. This meal will keep your body in an anabolic state and will provide your muscles with high quality protein and carbohydrates to facilitate recovery. Here are some examples: 1) 1 can of tuna. Not only will you recover faster. You should aim to consume this meal within 1 hour after your post-workout shakes. because fat slows the digestion process. During the 3-4 hours after you train you must consume meals that will be digested fairly quickly.All Rights Reserved Page 215 of 267 . It is important to keep the fat content of these meals down. Eat as much as you can and as often as you can.com . 1 baked potato. Do not neglect this time-period! Your body has been heavily stressed from your workout and is literally screaming for nutrients.

The goal of this meal is to provide your body with nutrients that can be released as gradually as possible. and if you enter this period unequipped with the proper nutrients you will definitely be selling yourself short. A timed-release meal will give your body a steady stream of amino acids. The whey protein will elevate blood amino acids levels rapidly while the casein protein from the milk will slow down their release.The Truth About Building Muscle Chapter 6: Critical Feeding Times Pre-Bedtime Nutrition Contrary to what most people think.www. This protein concoction will take at least 4 hours to be fully digested. Your body is going to be fasting for at least 8 hours and it is very important that you do all you can to remain in an anabolic state for as much of that 8 hours as you possibly can.MuscleGainTruth. Putting this meal together isn't rocketscience and is actually quite simple. allowing you to 2008 ..All Rights Reserved Page 216 of 267 .com . This will keep your body in a fed state for the longest amount of time and will prevent as much muscle breakdown as possible. carbohydrates and fats to help facilitate recovery during this extremely important time frame. if you want to build as much muscle as you possibly can then you must eat before bed! Sleep is a time for muscle recovery and mental rejuvenation. Your pre-bedtime meal should consist of some slow-release protein. Here are some good ways of accomplishing a timed-release effect from your pre-bedtime meal. slow-release carbohydrates alongside some unsaturated fats. as this may make it difficult for you to fall asleep and may also affect your sleep quality. The best approach is to consume a small. You shouldn't eat a gigantic 5-course meal. easily digested meal about half an hour before you decide to doze off.. Protein: The ideal way to provide your body with a steady stream of amino acids for as long as possible is to mix 25-35 grams of whey protein in 400-500ml of milk.

These fats will also help to elevate testosterone levels while you sleep. Cottage cheese is naturally high in casein protein and glutamine. some yogurt or whole grain toast. slow-release sugars will aid in muscle recovery and protein digestion while you sleep. There are many possible choices here: a small bowl of oatmeal. cottage cheese is a great choice. You can mix these oils into your protein shake or just drink them on their own. Fats: Adding some fat to your meal will naturally slow down its digestion and this is exactly what you should be aiming for before bed. 1 bowl of oatmeal 1 tablespoon of flaxseed oil 1 tablespoon of olive oil 2) 1 bowl of cottage cheese 400ml of skim milk 1 piece of whole grain toast with all-natural peanut butter 1 tablespoon of flaxseed oil 1 tablespoon of olive oil 2008 . Another option would be to consume some all-natural peanut butter.com . Glutamine: If you do decide to use this supplement. If you want to add some solid protein to this meal. A great way of accomplishing this is to consume a tablespoon of both flaxseed oil and olive oil with your meal. two ideal nutrients to consume before bedtime. but a small portion of complex.All Rights Reserved Page 217 of 267 . Simply mix 1-2 teaspoons (5-10 grams) into your protein shake.MuscleGainTruth.The Truth About Building Muscle Chapter 6: Critical Feeding Times remain anabolic for at least half of the time you are asleep. a great time to consume it is right before bed. Here are a couple of examples of what an optimal pre-bedtime meal might look like: 1) 30 grams of whey protein/5-10 grams of glutamine mixed in 400ml of milk.www. Carbohydrates: You don't need to go overboard on carbs before bed.

If you enter this important recovery time unequipped with the proper materials needed to facilitate growth and recovery you will definitely be selling yourself short.The Truth About Building Muscle Chapter 6: Critical Feeding Times Do not neglect this meal! It is very important that you enter your sleeping period prepared to repair your muscles.www.com .MuscleGainTruth. 2008 .All Rights Reserved Page 218 of 267 . You should never go to sleep without consuming some high quality protein and slow-release carbohydrates first.

Immediately following your workout your muscles will be in a state of breakdown.The Truth About Building Muscle Chapter 6: Critical Feeding Times Chapter 6 Review 1) Morning Meal This meal is critical to your gains and should never be ignored. restore blood sugar and glycogen and to rehydrate your body. You should consume your pre-workout meal about 30-45 minutes before your workout.www. free radical levels will be high and your body will be in a 2008 .All Rights Reserved Page 219 of 267 . This meal should consist of: 25-35 grams of whey protein mixed with 300-400ml of milk OR a high quality wholefood protein source. You should aim to eat breakfast within 45 minutes of waking up in order to promote muscle anabolism. This meal should consist of: 30-40 grams of high quality protein 2 portions of moderate to high glycemic carbohydrates 8-16 ounces of pure. blood sugar and glycogen will be low.com . clean water 1 tablespoon of flax seed oil (optional) 1 tablespoon of olive oil (optional) 2) Pre-Workout Meal This meal is designed to prevent muscle breakdown during your workout and to keep your energy and strength levels peaked.MuscleGainTruth. 1 serving of low-glycemic carbohydrates. 3) Post-Workout Period The post-workout period plays many important roles in muscle recovery and growth.

www. 100g rice cakes.MuscleGainTruth. This meal should consist of a portion of protein alongside a portion of high-glycemic carbohydrates. you should have a small. 1 cup white rice.com .All Rights Reserved Page 220 of 267 . 4) Pre-Bedtime Meal This meal is designed to keep your body in an anabolic state while you sleep by preventing muscle breakdown. 1 bowl of oatmeal 1 table-spoon of flaxseed oil 1 table-spoon of olive oil 2008 . Post-Workout Shake 30-40 grams of whey protein mixed in water 70-80 grams of high sugar juice 5 grams of creatine 5 grams of glutamine (optional) You should also consume a high-potency multivitamin. easily digestible meal. You should continue to feed your body with as much high quality protein and carbohydrates as you can for about 3-4 hours following your workout. lowglycemic carbohydrates and some unsaturated fat. You can reverse all of these processes with a proper post-workout shake that is consumed within half an hour after your workout.The Truth About Building Muscle Chapter 6: Critical Feeding Times state of maximum nutrient uptake. 2) 1 chicken breast. The pre-bedtime meal should be consumed about half an hour before you go to sleep and should consist of some slow release protein. Here is an example: 1) 30 grams of whey protein/5-10 grams of glutamine mixed in 400ml of milk. Here's a couple of examples: 1) 1 can of tuna. Within 1 hour after consuming your post-workout shake.

Olympia Ronnie Coleman has to say about bicep training. You should know how to structure a killer workout. I would still like to cover some common muscle-building myths and lies to further clear up any confusion you may have. 2008 . By the end of this section you will have hopefully cancelled your muscle magazine subscription. It may seem like a lot to remember. Here are some common misconceptions that your average lifter would have no idea how to argue against. which supplements are most effective and how to properly recover in between workouts. Even so. abundant and spinning out of control. forgotten about "feeling the burn" and will have decided to forget about what Mr.com . but in reality it is very straightforward and simple. I'm confident that by now your mind has been cleansed of any nonsense or misleading information you had read in the past and that you now understand why so many approaches simply do not work. Once you start executing these principles on a consistent basis it will become nothing more than second nature.www. how to eat for maximal gains.All Rights Reserved Page 221 of 267 .MuscleGainTruth. Bodybuilding misinformation is rampant.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Chapter 7: Muscle-Building Myths Uncovered By now you should have a pretty solid grasp of what it takes to efficiently and effectively build muscle.

Do not concern yourself with your pump. then you did your job. a "pump" is the feeling you get as blood becomes trapped inside your muscles after a few sets in the gym.All Rights Reserved Page 222 of 267 . While a pump does feel extremely satisfying. Think of it this way: if I took a pair of 5 pound dumbbells and performed 200 reps of a bench press with them. it has nothing to do with how effective your workout has been.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #1: In order to build muscle. This is the only thing you should be concerning yourself with. just remember that it means very little in terms of muscle stimulation and growth. increase in size and vascularity and will also give you a great mental boost. but contrary to popular belief it is definitely not indicative of an effective workout. The greater pump you achieve. you must achieve a "pump" during your workout.com . There is absolutely nothing wrong with getting a pump. "Dude. For those of you who have never trained with weights before. only progression does. 2008 . my pump would be absolutely incredible.www. Your muscles will swell up. and do not be discouraged if your pump is not as intense as you had hoped for. As I said before. this will give you a crazy pump!" If you have already been working out for a decent amount of time then you know exactly what I'm talking about. the more muscle you will build. Blood would be rushing into my chest and it would feel rock-solid. But do you think pressing 5-pound dumbbells for 200 reps would be an effective way of stimulating chest growth? Absolutely not.MuscleGainTruth. On countless occasions I've heard lifters raving about the massive pumps they get in the gym as they share methods for achieving the best pump possible. thick and full. If you were able to lift more weight or perform more reps with a certain weight in comparison to the previous workout.

One of these products. So. but this is in no way an indication that you are successfully stimulating muscle growth.All Rights Reserved Page 223 of 267 . When we exercise.com . Muscle burn is inevitable. to understand why "the burn" has nothing to do with completing a successful workout. you must "feel the burn!" Well.MuscleGainTruth.www. what does this have to do with muscle growth? Well. lactic acid. if you were to pick up a pair of 5-pound dumbbells and curl them 1000 times. is produced within the muscle tissue as your body burns carbohydrates for use as fuel. 2008 . but it is definitely not something you should be striving for. our bodies produce natural waste products as a result of reactions going in within the muscles. you must first understand what this feeling is actually caused by. the resulting muscle burn would be virtually unbearable… But obviously this would be far from ideal in terms of building muscle size and strength. nothing! You will almost always experience some degree of muscle burn during your sets. Again.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #2: You should gauge the success of your muscle-building sets on the level of muscle burn you achieve. Another huge misconception in the gym is the belief that in order to grow.

If certain unorthodox techniques work for these genetic freaks.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #3: Bodybuilding professionals have more muscle than anyone on the planet. I don't care what "the big guy" at your gym says. all I am saying is that for mere mortals like us there is really no point in trying to employ their training tactics into our programs. I'm not saying that what they are doing is wrong. Therefore. but for the other 99% of us humans. these techniques simply will not work and should not be followed.MuscleGainTruth. but the fact of the matter is that these pro bodybuilders have more steroids and synthetic hormones running through their bodies than most small hospitals have. and is not a realm worth venturing into. In a sport where more is always better.com . Not only are they extremely genetically gifted. and I am not here to advocate their use or to go on a rant about why you shouldn't use them. but their potential is maximized even further because of the various steroids and hormones they use as a part of their programs. These guys are simply genetic freaks whose bodies will respond heavily to pretty much any type of training stimulus.All Rights Reserved Page 224 of 267 . or what Mr. Steroid use is a personal choice. 2008 . these guys are constantly pushing their bodies far beyond where they were intended to go. Olympia Ronnie Coleman has to say. fine.www. Just because these guys are the most massive and ripped dudes on the planet does not mean that they offer the best advice! Professional bodybuilding is a shady and corrupt world. they also have the most muscle-building knowledge. One of the biggest mistakes you could possibly make is to take advice from bodybuilding magazines and from IFBB professionals.

but there are a lot more bogus supplements out there than there are legit ones. I'd like to quickly talk to you about bodybuilding magazines and why you shouldn't read them.www. Forget about citrulline. Have you ever noticed that over half of a bodybuilding magazine's content is advertisements for various supplements and "get-big-quick schemes?" Have you noticed that they actually disguise advertisements as articles? It's basically page after page of "the latest breakthrough" that promises to get you huge in a matter of days.MuscleGainTruth. 2008 . However. Well.All Rights Reserved Page 225 of 267 . Just don't take any of the advice to heart. The right supplements. Not only that. creatine. by all means go ahead. that's the reason why these magazines are produced in the first place! They are basically gigantic advertisements used to push all sorts of products on you that you don't really need. myostatin blockers and ecdysterone. supplementation definitely has its place.com . such as protein powders.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #4: Muscle Magazines are a good place to do muscle-building research While I'm on the subject of professional bodybuilders. and we covered that subject earlier in the book. Now don't get me wrong. as it probably will do you more harm than good. All of this stuff is nothing more than a giant marketing scam used to empty your pockets. but the majority of the training articles you read are about the techniques used by the pros. basic supplements you may end up wasting your money. glutamine and EFA's can help you reach your goals faster you than you would without them. if you go beyond these few. If you want to read a bodybuilding magazine for its entertainment value. The magazines will push anything and everything as long as it makes them money.

www. Don't allow yourself to fall victim to the media.All Rights Reserved Page 226 of 267 . but based on modern research.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #5: High-protein diets should not be followed because they are stressful to the kidneys. 2008 . The bottom line is that there has never been a single study ever performed that has been able to clearly demonstrate a negative relationship between high protein intake and kidney function. So where did this myth come from? Who knows. and have been replaced by newer and more accurate research.com . The truth is that the majority of the studies performed that suggested a high protein diet was bad for the kidneys have been shown to be false. This issue has been debated for years and years.MuscleGainTruth. there is no reason to suspect that these claims have any truth to them at all.

CCK) that are secreted from the mouth. 2008 . all I'm saying is that there's no real reason to believe it's correct. The digestion of protein is an extremely complicated process and involves much more than a piece of food simply being chewed and sent to the stomach and intestines for absorption. The digestion process involves all sorts of fancy enzymes (protease.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #6: The body can only absorb a maximum of 30 grams of protein in one sitting. How often have you heard this one? The "30 grams of protein per meal" limit seems to have become a basic rule in bodybuilding circles. Because of this. for example.com .MuscleGainTruth. It makes sense to say. we don't know where it came from.All Rights Reserved Page 227 of 267 . gastrin. acids (HCL) and other substances (bile salts. there’s no reason to suspect that the extra 20 grams has somehow gone to waste. and what scientific evidence is there to support it? Well. stomach and small intestine. we don't really know what the upper limit for protein absorption really is. There are numerous sites along the digestion tract that would affect how much or how little a person could absorb in terms of protein. The idea is that the body can only absorb a maximum of 30 grams of protein at one sitting. and anymore will simply go to waste. The real question is where did this piece of conventional wisdom come from.www. That is. peptidase and trypsin to name a very small few). and there is no evidence to support it. I'm not necessarily saying that the "30 gram rule" is wrong. If you were to consume 50 grams of protein in one meal. the answer is who knows and none. It would seem that the number would differ from person to person. that a 250-pound bodybuilder could absorb more protein in one sitting than a 95-pound ballerina.

All I'm saying is that manipulating the amount of weight you lift or the number of repetitions you perform will not magically cause your body to start burning higher amounts of fat from the area you're training. Fat loss targeting is completely genetic. and your body will burn fat from wherever it sees fit.All Rights Reserved Page 228 of 267 .com . Allow me to clear this up once and for all… You cannot target fat loss from a specific area on your body! Performing bicep curls will not burn fat from your biceps.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #7: Performing high reps with light resistance will make the muscles more cut and defined. just as performing crunches will not give you a flat. Yet so often we see even serious lifters failing to recognize this and continuing to abide by the misguided notion that "high reps and light weight gets you ripped. I always run into someone who tells me that they're focusing on using light weight and performing high reps to get "cut and defined" for the beach. This is one of the most common misconceptions when it comes to bodybuilding and fitness in general. One of the most important factors that affects your resting metabolism is the amount of lean muscle mass you have on your body.www.MuscleGainTruth. This is not to say that building muscle has no effect on fat loss. plain and simple. because it definitely does." Whenever I'm in the gym during the few months leading up to summer. 2008 . ripped midsection. This is complete and total nonsense! The bottom line is this: lifting weights builds muscle and diet/cardio burns fat.

plain and simple.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #8: You should switch up your routine periodically by changing your rep ranges and exercises in order to "shock" your muscles. As long as you train with 100% intensity and focus on making steady progression in the weight you lift or the repetitions you perform. Do you want to know the real secret for "shocking" your muscles? Here it is: intensity and progression. The idea of changing your rep range. and to allow you to have experience performing different exercises. You need to think of the concept of building muscle from outside the box. but I have yet to come across any hard-fast evidence that proves this notion. Your muscles do not have a mind of their own.MuscleGainTruth. your muscles will continue to respond by growing larger and stronger. You’ll notice that in the 26-week workout plan I’ve provided a different schedule for every 8-week cycle. It has nothing to do with “shocking” your muscles. the muscle does not magically think to itself "Oh no! He's using a barbell now! We'd better pack on some extra muscle mass this time!" Muscles adapt to stress.com . The bottom line is to present them with a workload they have never experienced before. That's all there is to it. If you switch from using a dumbbell to a barbell to stimulate your tricep. This is simply to keep things mentally fresh and interesting. exercises or training days in an attempt to "shock" your muscles is a widely accepted “truth” in bodybuilding circles.www. In order to maximize your muscle gains it's very important to let go of conventional wisdom and to question the so-called "accepted" methods of bodybuilding. 2008 .All Rights Reserved Page 229 of 267 .

www.All Rights Reserved Page 230 of 267 . You cannot force your body to recruit fibers from a specific area of the muscle. The only thing you can do is to increase the size of your muscles as much as possible and then hope that the gods of genetics were kind to you. and the unfortunate reality is that there is very little you can do to change this.com . You can do 3 things with your muscles. To say that certain exercises make the muscles bigger while others promote more "shape" is not only wrong.MuscleGainTruth." This is yet another example of bodybuilding "common sense" that misses the mark completely. 2008 . it doesn't even make sense. Muscle shape is genetically predetermined. 2) You can make them smaller. meaning that every fiber in the muscle is recruited. Anybody who weight-trains has heard it: "use compound exercises for overall size and use isolation exercises for shape and definition. 1) You can make them bigger.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #9: You can influence the shape of a muscle by performing certain exercises. When you train with weights. chances are you'll never achieve an impressive bicep peak. 3) You can keep them the same size. If you were born with flat biceps (like me!). your muscles fire on an "all or nothing" basis.

2008 . Muscles are responsible for every movement that your body makes.MuscleGainTruth. agility and flexibility. More and more athletes are beginning to realize this and are including weight lifting as an important part of their training programs. jump higher and throw farther. drive a golf ball farther distances and tackle opposing football players with greater force.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #10: Weightlifting will cause you to become bulky. think again. Strong muscles are able muscles. and as a result you will lose your speed. muscular physique means that you will be able to run faster.www.All Rights Reserved Page 231 of 267 . The common belief is that developing muscle mass and strength will slow a person down. all of these activities are made possible by the muscles on your body. Running. You'll be able to hit a baseball farther. The bottom line is that the stronger a muscle is. skating. shoot a hockey puck faster. If you're holding back on increasing your muscle mass because you're afraid that it will negatively affect your speed or ability as an athlete. the more force it can apply. not the other way around. decrease their flexibility and agility and will ultimately hinder their ability to perform athletic sports. throwing. Having a strong. This myth goes back many years when people used the words "muscle-bound" and "bulky" to describe those with muscular physiques. jumping.com .

The main difference between steroids and traditional supplements is that steroids produce much more noticeable results. What is it that makes steroids so incredibly wrong and immoral? When bodybuilders use steroids. yet Olympic sprinter Ben Johnson was found to be “juicing” and will now be forever labeled as a fraud and a cheater.MuscleGainTruth. just as Olympic swimmers use special suits that allow them to travel faster through the water. but this has been blown way out of proportion as well.www. their use somehow became classified as "cheating". Where is the justice in that? The other issue when it comes to steroids is the negative impact it can have on a person's health. they are simply consuming a variation of a hormone that already occurs naturally in our bodies. Because of the incredible benefits people can achieve using steroids. I've never used steroids personally.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #11: People who use steroids should be labeled as cheaters because they have an unfair advantage and are sacrificing their health. but you don't see users of those supplements being called cheaters. You might be a bit surprised to see this one here. glutamine and protein powder enhance performance also. How is this any different than using supplements such as creatine or glutamine? We are simply introducing a higher amount of a substance that our bodies already make.All Rights Reserved Page 232 of 267 . What about athletes? Long distance runners typically train at high altitudes because it increases their red blood cell count. Steroids have been put under the spotlight and have been portrayed as highly unhealthy and as a cheater's way out. There are many 2008 . but I think the media has really blown the steroid issue out of control. nor am I advocating that you should use them. Neither of these performance-enhancing tools have ever been viewed as cheating.com . But where do you draw the line? Creatine. but I felt it was important to include.

The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered different types of steroids. 2008 .All Rights Reserved Page 233 of 267 . and not all of them have the same impact on the body.www. If you are considering steroid use then you absolutely must perform the proper research first. When used properly.com . Using steroids as a quick-fix is certainly a recipe for disaster and is something that I definitely would NOT condone. some steroids can actually produce significant results without “destroying” the body like so many would have you believe. but I don’t think it’s right to immediately judge a hardtraining bodybuilder who responsibly uses steroids as part of his entire program and who understands the risks. I am simply encouraging you to view the subject with an open mind and to not automatically view a person who uses them as being immoral.MuscleGainTruth. Please understand that I am not advocating the use of steroids in any way.

you may actually end up increasing your chance of injury and decreasing the amount of total muscle stimulation you can achieve. It's very important that you move naturally when you perform your exercises rather than trying to keep your body completely tight and rigid like a robot. This might mean adding a slight sway to your upper body as you perform your curls. Some trainers will even go as far as having their clients stand with their backs against a wall in order to maintain that "proper" form. I'm not suggesting that you should throw the weights around using explosive.MuscleGainTruth. If you try to perform every exercise using absolutely flawless. Moving naturally will ultimately increase the amount of muscular overload you can achieve and will also decrease your chance of getting hurt. textbook form. 2008 . a lot of trainers will tell their clients that the bicep curl must be performed using a perfectly straight back and elbows pinned at the sides. You need to throw conventional wisdom out the window on this one and allow your body to move the way it was meant to be moved. I am merely suggesting that you loosen up a little bit and perform your lifts naturally. For example. but using perfect form is an entirely different matter.com . ballistic form.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #12: You must perform all of your exercises using perfect. It's important to focus on using good form in the gym.All Rights Reserved Page 234 of 267 . or you may injure yourself. textbook form. or using a tiny bit of momentum in order to crank out that last rep.www.

A lot of times we see people who once had muscular. These people simply stopped training (their muscle size decreased) and let their diets go (they increased their body fat levels).MuscleGainTruth. I get this question all the time. and they cannot magically transform back and forth. and it really makes me laugh. this has nothing to do with the fact that their muscles converted to fat. "If I stop working out.www. Muscle and fat are two completely different tissues. However.com .The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #13: When you stop working out. Claiming that muscle can turn into fat is really no different than saying that lead can turn into gold.All Rights Reserved Page 235 of 267 . 2008 . your muscles will turn to fat. but this statement is completely false and downright ridiculous. athletic physiques in their younger years become flabby and out of shape as they age. It just doesn't work that way. won't my muscles just turn to fat?" I have no idea where this idea came from or what logic it is based on.

A small meal that is consumed about half an hour before dozing off is ideal. and if you enter this period unequipped with the proper nutrients you will definitely be selling yourself short. unprocessed foods that are low on the glycemic index you will not have any problems. Sleep is a very important time for muscle growth and recovery.The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #14: Eating before bed will make you fat. This pre-bedtime meal will provide your body with the raw materials needed to facilitate growth while you sleep and will help to keep your muscles out of a catabolic. musclewasting state.www. 2008 . As long as you stick to clean. Eating before bed will only make you fat if you eat the wrong foods.com . Eating before bed is completely fine as long as you know which foods to eat and which ones to avoid.All Rights Reserved Page 236 of 267 .MuscleGainTruth.

and just because someone is "buff" and "ripped" does not mean that you should follow their techniques. I know people who train 2 days a week. There are many. The buff guy at your gym may be doing something completely unorthodox.www. Some people simply posses superior muscle-building genetics and will grow no matter how they train. 2008 .The Truth About Building Muscle Chapter 7: Muscle-Building Myths Uncovered Myth #15: In order to achieve an impressive physique. party and drink on the weekend and still have what would be considered an impressive build. you should use the same techniques as the "buff" guys at the gym. Don't worry about what other people are doing in the gym! Simply have faith in the system you are using and realize that it is based on science and logic. Anybody can achieve dramatic results if they train hard and are consistent.MuscleGainTruth. but he could probably be achieving even better results using a different system. it cannot fail.All Rights Reserved Page 237 of 267 . The plain fact of the matter is that genetics do play an important role in bodybuilding. It's very important to realize that just because someone at your gym is strong and muscular does not necessarily mean that they are doing everything "correctly". hardly pay any attention to their diets.com . many factors that determine what kind of results a person can achieve. For this reason. but this system allows you to achieve those results as quickly and efficiently as possible.

recovery is everything. and one that you must avoid like the plague.www. Overtraining is one of the biggest traps that misinformed lifters fall into. a workout is nothing more than a simple "spark". Highly intensive workouts place a large amount of stress on your body. nibbling away at a tuna melt and watching TV.All Rights Reserved Page 238 of 267 . is the fact that when it comes to building muscle. eating and resting. and one that most people fail to acknowledge. As strange as it may seem. This section will cover some rest and recovery related issues such as sleep.com . an activity that tells your body to start building muscle. As you already know. Our muscles ultimately grow because of our accomplishments in the gym. The actual growth takes place when you are out of the gym.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery Chapter 8: Proper Rest & Recovery One of the most important concepts to understand. and without proper recovery your body will be physically unable to build the maximum amount of muscle you are capable of building. There are certain times when you'll have to put your workout passion and drive on the back burner and find the discipline to take some time off when it is needed most.MuscleGainTruth. but this does not mean that they grow in the gym. preventing/treating injuries and taking time off. the real magic of muscle growth is taking place as you lie on the couch. 2008 .

As long as you can get 8 hours a night then you should be fine. Little do they know just how much harm this is really doing to their results. If you can get more then that's even better.All Rights Reserved Page 239 of 267 . Sleep is a critical piece of the puzzle and its importance should not be underestimated.www. then you should be getting at least 8 hours of quality sleep every night. quality sleep. One of the biggest problems with sleep deprivation is the effect it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks. but it will also have physical consequences as well because if you don't get enough sleep. 2008 . improve your performance in the gym and increase your mental focus. and getting 8 hours of sleep every night is a good way to make sure of this. A lot of people brag about how little sleep they get and how they're able to get by with just the minimum (this usually means about 5 or 6 hours a night). so you can see where sleep would be important in this situation. This can sometimes make getting a full night's rest difficult.MuscleGainTruth. That's right.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery Sleep Getting a sufficient amount of sleep every night is a very important part of the musclebuilding equation that most people don't pay enough attention to.com . an all-out set of squats to failure was more than just a difficult task. If you find yourself waking up every hour or tossing and turning throughout the night then you probably aren't getting the type of rest you should be. working and making time for friends and loved ones. If you want to maximize your muscle gains. but you must do your best to fit it into your schedule. Not only will sleep deprivation have a negative impact on your mental state of mind. Last time I checked. Some of us lead very busy lives with activities such as going to school. It is crucial that your mental focus and intensity are peaked at all times in the gym.

The Truth About Building Muscle

Chapter 8: Proper Rest & Recovery

your strength levels will decrease. This means you'll end up using less weight and/or performing fewer reps than you would normally be capable of. If you've been paying any attention up until now then you know that strength is everything. In fact, the entire basis for building muscle relies on the small increases in strength you are able to make from week to week. Every time you set foot in the gym your goal is to move more weight or to perform 1 or 2 more reps. This is why keeping your strength levels peaked is so absolutely critical, and this is where sufficient sleep will benefit you. Cortisol, testosterone, growth hormone and insulin; these are all powerful hormones which play a key role in the muscle-building process. Simply put, sleep deprivation has a negative effect on every single one of them. How's that as an incentive to get your rest? 1) Cortisol A catabolic stress hormone that increases abdominal fat storage and stimulates the break down of muscle tissue. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone. 2) Testosterone The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. When people take anabolic steroids to increase their muscle mass, they are simply taking synthetic variants of this hormone. Sleep deprivation lowers testosterone levels. 3) Growth hormone Regenerates the body and plays a large role in building and maintaining muscle. The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.

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4) Insulin Responsible for the uptake of important nutrients into your body cells. Sleep deprivation can result in an increase in your body's insulin resistance levels, and this means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to fat storage, diabetes or heart disease. Sleep is also a very important time for your body to recover and rebuild damaged muscle tissue. You already know about the high importance recovery plays in gaining muscle, and sleep is one of the most important times for this recovery to take place. High intensity workouts give your muscles and immune system a huge hit, and it is vital that you are fully recovered between workouts. This is yet another reason to ensure that you get the recommended 8 hours of sleep every single night. There are many other negative effects that sleep deprivation will have on your body but I couldn't possibly cover all of them. These negative effects will not only compromise the amount of muscle you can build, but it will also deliver a significant hit to your overall health and well being. As far as building muscle is concerned, proper amounts of sleep will increase your strength, up your energy, heighten your mental focus, lower cortisol levels, increase testosterone, raise growth hormone levels and decrease insulin resistance. That should definitely be reason enough for you to get 8 hours of restful sleep every single night. Here are some tips to help you get a deep and restful sleep: 1) Don't consume any caffeine for at least 6 hours before sleep. 2) Turn off all of the lights. 3) Sleep in a slightly cool, dry room. 4) Try to keep your sleeping schedule as consistent as possible. 5) Don't eat a huge meal immediately before bed. 6) Avoid nicotine. 7) Sleep in a quiet area free from distractions.

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Injury Prevention
Training with maximal weight and 100% intensity is without a doubt the most effective means of stimulating muscle growth. Doing this will place your muscles under the highest amount of stress possible and will yield the greatest adaptive response in size and strength. For guys (and gals) looking to pack on the greatest amount of muscle in the shortest period of time, this style of training cannot be matched. The only downside is that although your muscles are being heavily stressed, so are your joints and connective tissues. This is simply the reality of training with heavy weights, and if you don't follow the proper precautions you could end up with a nagging injury that will stop you dead in your muscle building tracks. Believe me, when you're training hard and making consistent gains, an injury is the absolute last thing you could ever hope for. Several years back I suffered a shoulder injury that dramatically altered my workout schedule (I couldn’t perform any pressing movements at all) for a full 6 months. It was extremely difficult to deal with mentally and it taught me a valuable lesson. Had I been more careful and followed a few simple guidelines this injury could have easily been avoided. The fact of the matter is that most people who lift weights on a consistent basis will experience some form of training-induced injury at one time or another. Being able to train for years on end without suffering at least a minor injury is extremely rare. Remember, gaining and maintaining muscular weight over the long haul is much more than a temporary hobby. In order to be truly successful it must become a way of life, and something that is practiced day in and day out. This book is much more than some quick fix to gain a few pounds. It is a complete muscle building philosophy that can be applied consistently over the long-term. Staying as injury-free as possible is extremely important to ensure training longevity and maximum gains. Here are some guidelines you can apply both in and out of the gym to

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keep your joints and connectives tissues strong and healthy and to ensure that your training stays as consistent as possible.

1) Warm Up! I already went into detail regarding the benefits of a proper warm-up so you should be pretty familiar with the importance of this component of the workout. Simply put, a proper warm-up is the single most important procedure to follow in order to stay injury free. It will help to lubricate and cushion your joints, move blood into the surrounding connective tissue, increase your muscle-nerve contractions and fully prepare your body and mind for the heavy weights to come. Please don't neglect the warm-up process! It is a brief, simple procedure which will greatly decrease your chances of getting hurt. Those who fail to properly warm-up are just asking for trouble. It takes about 20 minutes to complete and can save you months or even years of training downtime because you tore a rotator cuff or strained your lower back.

2) Always Use Proper Form. This should go without saying. Every single set you perform in the gym should be done using proper form and technique, and before you perform any exercise you should have a good understanding of how it is properly executed. This rule is especially important for the big lifts, such as squats and deadlifts, since you'll be moving the greatest amount of weight and because these exercises are more complicated to execute properly. Consistently lifting heavy weights with incorrect technique will surely catch up to you in the long run and leave you on the couch rather than in the gym.

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Please make sure to read through the exercise database thoroughly before attempting any of the assigned lifts. If you have never trained with weights before this is especially important so that you don't develop any bad habits right from the start. Most of the lifts are fairly straightforward and can be learned quite quickly. However, there are a few select lifts that will require a few weeks of practice to fully learn. Don't forget to move naturally when you train, but there are still certain form guidelines that are important to follow.

3) Train Within Your Own Personal Limits! When I talk about training heavy, I'm talking about training with weights that are heavy for you. Going to the gym is not a contest to see who can lift the most weight! You shouldn't be concerning yourself with how much the guy next to you is lifting. Building muscle and gaining strength should be a personal battle and if you begin concerning yourself too much with everyone around you your mental focus will surely get off track. Who cares if your training partner can bench press more than you? You have to start somewhere! As long as you focus on the laws of intensity and progression your weights will climb up faster than you could imagine. Don't worry about the opinions of the other lifters around you either. As long as they see you training hard and giving it your all then that's all that matters. Do you want to know how much I could squat when I started training? 85 pounds. Now I don't consider myself to be super strong by any means, but now my squat is closer to 400 pounds. How did I manage to make such a huge jump in weight?

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com . Muscular Failure: When no further repetitions can be completed using proper form. as these methods are just begging to get you hurt. and the rest will take care of itself. eyes bloodshot. every single set you perform in the gym should be taken to the point of concentric muscular failure. pushing with every bodily fiber until the bar won't budge another quarter inch. but as I said before. don't concern yourself with how much (or how little) you can lift as of right now. 4) Know When to Quit! As you are already fully aware. it should more accurately be called "100% controlled intensity.MuscleGainTruth. However.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery I did it by consistently improving every single week with more reps or slightly more weight. This does not necessarily mean that every set will leave you screaming at the top of your lungs. This is the absolute best way to ensure that your muscles are fully overloaded and will adapt to the stress placed upon them. so be it. Believe me." As soon as the bar won't move or your form starts to slip it's time to put the weight down. Pick a weight that you can perform 5 to 7 reps with. So as I said before. 2008 .. focus on progressing a little bit each week. it adds up over time. If you can only bench press the weight of the bar. You don't need to start performing slow negatives or forced reps. Simply take the set to concentric failure or to the point where you can no longer perform the exercise with proper form and then stop.. it is extremely important that you pay close attention to the definition of muscular failure. Yes.All Rights Reserved Page 245 of 267 . you must train with 100% intensity and effort.www.

there are a few. Too much volume over the long run will not only place undo stress on your joints but it will negatively affect your immune and central nervous system as well. I don't care what type of training volume you've been using or think you should be using. you must only perform the amount of work that is laid out for you. can provide some fairly good benefits. even worse. If you start adding more sets or. but while we're on the subject of injuries I'd like to refresh your memory. your chances of being injured will greatly increase.MuscleGainTruth. This sugary compound is fairly inexpensive and can provide some great benefits when it comes to joint health. Contrary to popular belief. Trust me. 6) Nutrition & Supplementation! Although supplements are not a necessity. When glucose and an amino acid join together it forms a substance called glucosamine. the amount of sets required to stimulate growth is much lower than most people think. more training days. Since you'll be training as hard as you possibly can it is very important that you do so using the minimum amount of volume necessary. if used properly.www. a few sets of a few basic exercises is all that is needed to produce the best gains possible. I already talked about this earlier in the supplementation section. regenerating 2008 .All Rights Reserved Page 246 of 267 . Anymore than this will simply eat into your recovery time and increase your chances of getting hurt. Forget about the "more is better" mentality. which.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery 5) Only Perform the Assigned Sets! As long as you train as hard as you possibly can and are able to consistently progress each week in weight or reps. the workout programs I've assigned you contain more than enough sets to fully stimulate your muscles to grow. Glucosamine works by increasing joint lubrication.com .

All Rights Reserved Page 247 of 267 .MuscleGainTruth. This is a cheap and effective way to give your body added joint support and to protect yourself against injuries.www. 2008 .The Truth About Building Muscle Chapter 8: Proper Rest & Recovery damaged cartilage and promoting increased flexibility.com .

I've paid the price. There will be times when things simply won't go your way and your training and diet will suffer as a result.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery Taking Time Off As you already know. eating 5-7 meals every day. in most cases the answer is yes. However. training with an injury or simply not taking the mandatory 1-week rest after 8 consecutive weeks of training. This could mean training when you're sick.MuscleGainTruth. sleeping 8 hours each night. which. these are all guidelines which must be applied week in and week out in order to achieve continual gains in muscle size and strength. no training program is perfect. This is just a simple fact and is something that you must be able to accept. I don't want you to follow this same unwise path and so I'd like 2008 . Consistency is achieved through motivation. If you begin your muscle building journey thinking that you'll never hit a bump in the road then you're in for a huge disappointment.All Rights Reserved Page 248 of 267 . You see. This is where being so highly motivated can end up working against you. If you regularly skip workouts or don't eat often enough you can forget about making any sort of appreciable progress.www. Being highly motivated and driven to build your muscles can only be a good thing.com . Most people who are serious about building muscle would probably be lying if they said they haven't been guilty of this at one time or another. right? Well. there do exist certain situations where you must be able to control this motivation and make certain choices. the most important aspect of a solid muscle-building program is consistency. through our burning passion and intense drive to be the best we can possibly be. at the time. and believe me. I know that I have. Training 3 days per week. may seem very difficult. Since your mind is so extremely focused on reaching a specific goal you'll tend to block out anything and everything that has any negative effect whatsoever on your gains.

www.All Rights Reserved Page 249 of 267 .MuscleGainTruth.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery to explain a few key situations where you'll simply have to take a break from training and temporarily put your bodybuilding goals on the back burner. I'll also lay out some highly effective techniques for minimizing your losses during these inevitable points in your muscle-building journey.com . 2008 .

you'll need to take some time off from the gym in order to properly heal. especially those who are extremely driven to build muscle at all costs. These two areas receive the most stress from your workouts and have the highest potential for getting hurt. This is one of the most unwise and counterproductive choices you could possibly make. 2008 . I've already gone into detail about some great methods to highly decrease your chances of getting injured. So what should you do if you're in the gym performing a heavy set of bench presses and you begin experiencing sharp pain in your left shoulder? A lot of serious lifters.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery 1) Training with an Injury This is number one on the list and for very good reason. The simple fact is that anyone who trains with heavy weights and maximal effort will always have the potential to sustain some form of injury. The two most common injuries sustained by weight lifters are to the shoulders and lower back. but the chance will still exist. If you follow all of the guidelines laid out you will have a much smaller chance. Other possible injuries may be to the knees. Continuing to train with an injury is an absolutely.com . would continue their workout. positively huge no-no! Although continuing to train will temporarily keep your hard-earned muscle mass and strength intact.All Rights Reserved Page 250 of 267 . elbows. the overall net effect will weigh far more to the negative side. whether it be minor or major. but this does not guarantee anything. In the event that you do become victim of an injury.www. Continuing to train hard and heavy when something is clearly not right could potentially set you up for months or even years of problems.MuscleGainTruth. wrists or hips.

seek professional advice immediately. If you can feel that something definitely isn't right. 2008 . "aww what the hell. In fact. Because I was smart with my diet and supplementation I was fortunately able to minimize my muscle losses and stay in decent shape while I was out of the gym. For someone who loves training as much as I do.www. which can be applied over the long term. this program is not a "quick-fix" for getting bigger.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery If you continue to place stress on an already injured area. don't be an idiot like I was and follow this same path. In fact. Had I simply gotten the problem checked out right from the start I probably wouldn't have had to take this huge training layoff. If you look at the big picture then I'm sure you can see how missing 2 weeks of training is a much better scenario than missing 6 months. my shoulder problems still affect me to this very day. 6 months felt like an eternity.com . It is a lifestyle. A few years ago I started getting sharp pain in both shoulders when performing heavy sets of presses and dips. I know firsthand.MuscleGainTruth. Believe me. As I said before. I continued to workout anyway. the situation got so bad that my left arm would actually go numb in the middle of my sets! But being the stubborn and incredibly motivated lifter that I was. nothing bad will happen to me!" What a huge mistake that was! Eventually I found the common sense to have the problem checked out and find out what was wrong. you must put the weights down and end your workout. So please.All Rights Reserved Page 251 of 267 . the problem will only worsen. As extremely difficult as it may seem at the time. a full training philosophy. Much to my dismay I learned that I had caused extensive damage to both shoulders and would have to take at least 6 months off of heavy chest and shoulder training. I thought.

it is extremely important that you end your workout and minimize the injury's negative effects. This is extremely important to remember! Although you won't be able to gain muscle during a training layoff. Muscle disuse coupled with insufficient caloric consumption is a recipe for disaster. However. you won't necessarily have to lose much either. C) Keep your diet and supplementation on track! If you aren't going to be in the gym.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery Here is what you should do if you can feel the negative effects of an injury setting in..www. Trust me. B) Seek professional advice! This must be done as soon as possible! Don't just sit around and hope that the pain will magically disappear. A) Get out of the gym! As hard as it may be to go through with. if your body is presented with an opportunity to get rid of excess muscle tissue. In some cases it will..MuscleGainTruth. since rest is usually the best medicine. Remember. 2008 .All Rights Reserved Page 252 of 267 . it will. Research has shown that as long as your diet stays on track. it will serve you much better in the long run. getting a proper diagnosis will help you to understand the seriousness of the problem and will also enable you to perform certain stretches and exercises to speed up the recovery process. I would also recommend getting the injury checked out by more than one person so that you can be 100% sure of what the problem really is. then keeping your protein and caloric intake high is absolutely crucial. your gains will disappear faster than you could imagine.com . your body will preserve its lean mass for up to 3 weeks. If you let your diet slip.

Go the cautious route and perform 1 or 2 weeks of "test workouts" where you'll train with much less weight and intensity just to see where you're at and to ensure that the injury has fully subsided. If you feel that you can deliver a safe and effective workout. for example. As you already know.MuscleGainTruth. Another technique you can implement on days where a certain body part doesn't feel 100% is exercise substitution. If something doesn't feel right during a workout it is up to you to decide if the workout should continue or end.All Rights Reserved Page 253 of 267 .www.com . The key is to use your own personal judgment based on how you feel to decide how serious the pain is. but this does not necessarily mean that you are "injured". For example. Once the injury has subsided and it's time to head back to the gym. you must do so with caution.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery D) Ease yourself back into the gym. Use common sense! E) Listen to your Body! Being able to listen to your body and adjust your training accordingly is a very important skill. The longer you've been training the easier it will be for you to tell. your lower back feels a bit tender. so if you're just starting out it may take some time before you develop a solid mind-body connection when it comes to training with joint soreness. You could also get 2008 . if your lower back wasn't feeling up to par on back/biceps day you could eliminate deadlifts and replace them with an alternate back exercise. You just finished taking time off and it would be a nightmare to have to go through that entire process again. It would probably be a bad idea to instantly begin training at your maximum weight and intensity right from the get-go. heavy resistance training is very stressful to the body. Because of this there might be some days where. Your back may not feel 100%. then usually you'll be correct.

The Truth About Building Muscle Chapter 8: Proper Rest & Recovery rid of bent-over barbell rows and perform seated cable rows instead. Only do this in situations when it is absolutely necessary.com .MuscleGainTruth. 2008 .www.All Rights Reserved Page 254 of 267 .

This is nothing more than basic nature and is something that. your body will enter into a higher level of stress as it is forced to battle against the sickness as well as recover from the intensive workouts. We've already discussed why recovery is so important. Treat it as part of the entire process. Take as much time off as is needed for you to feel fully rested and able to train again. recover from it.com . Do not allow yourself to become discouraged by this! It is absolutely inevitable that at some point along the way you'll get sick. especially in the form of heavy weight training. in most cases. your body is trying to pool together its resources to battle against whatever "intruders" are causing the problems. Only when you feel at or close to 100% should you re-enter the gym and start training hard again.MuscleGainTruth. Lifting weights when your body is clearly under the weather will certainly do you more harm than good.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery 2) Training When You're Sick This is another big mistake most lifters make and is something that should definitely be avoided. This will ultimately put your body into a catabolic state and will lengthen the amount of time that you are sick. If you start introducing additional stress. You see.www. The key with this one is to listen to your body.All Rights Reserved Page 255 of 267 . so I'm sure you're beginning to get the idea. Not only does it place heavy demands on the muscles and bones. Your body will accomplish this in the most efficient manner when it is given rest and the proper nutrients. and move on. When you're sick. most people don't realize just how much heavy resistance training really stresses the body. Only you can judge whether or not you are capable of training. cannot be helped. flu or something else. If 2008 . do not workout. whether it be from a cold. but it also delivers a big hit to the central nervous and immune systems as well. If you don't feel well on any given day.

try not to worry. you'll notice the difference. your body will use anything and everything needed to fight against its intruders.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery you don't feel at a full 100% but feel good enough that you can safely deliver a solid and effective workout. C) Keep your diet on track When sick. B) Increase glutamine intake As you already know. rest is always the best healer. During these times you'll have to rely heavily on protein shakes and meal replacements in order to meet your daily requirements. Obviously there will be times when your appetite is almost non-existent as a result of being sick and it will be very difficult to eat solid foods. Simply use common sense and make choices that you know will benefit you in the long run. This is why it is extremely important to keep your diet as on-track as possible to ensure that you provide your body with all of the raw materials needed to facilitate proper recovery.MuscleGainTruth. then go right ahead. as this is the time when your body will do most of its recovering. Keeping protein intake high is very important during this period to prevent muscle catabolism. It will happen at some point and the 2008 . this supplement has been shown to provide amazing immune system benefits.. If you do get to the point where you need some time off from the gym. Typically you'll be using 5 to 10 grams each day. but when you're sick I would recommend shooting that up as high as 15 to 20 grams.All Rights Reserved Page 256 of 267 . Believe me.www.. Take it easy and limit your other daily activities as much as possible. So as I said before: if you get sick. there are a few things you can do to minimize your downtime. Get as much sleep as you possibly can. A) Rest When it comes to being sick.com .

com . 2008 .The Truth About Building Muscle Chapter 8: Proper Rest & Recovery best thing you can do is to take some time off and follow these guidelines to recover as fast as possible.All Rights Reserved Page 257 of 267 .MuscleGainTruth.www.

If you feel overly fatigued. This one might come as a bit of shock because of how heavily I've stressed the importance of consistency. as this is something that you'll simply have to rise above and conquer. but there are some specific times when taking a day off might not be such a terrible idea. the key is to listen to your body. being downright lazy doesn't count. Like I said before. I'm not advocating that you should regularly skip training sessions simply because you don't feel like lifting.www. But if on some rare occasions you feel that your body desperately does not want to be in the gym. Take the day off.MuscleGainTruth.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery 3) Taking a Day Off Being downright lazy is one thing. and simply perform the workout the following day. but if it only happens every once in a while then it shouldn't be too much of a problem. Only you can be the judge of this and it is very important that you don't let it happen on a regular basis.All Rights Reserved Page 258 of 267 . 2008 . rest.com . If you know that your workout will be performed at far less than 100% effort and intensity then it would probably be a waste of time to train and a missed opportunity to effectively stimulate muscle growth. but being smart and listening to your body is an entirely different matter. taking a day off might not be so bad. then it probably feels that way for a good reason. but hear me out. This will slightly throw things off as it will put 2 workouts back to back for one week. Again. extremely unmotivated or just that your body is telling you "don't train today". It may be a signal from your body that it needs extra recovery time or that you are in an overtrained state.

lower cortisol levels. raise testosterone levels. You should aim to get at least 8 hours of sleep every night. 3) Take time off when you have an injury. A proper sleep will increase your strength and energy. use proper form. increase growth hormone secretion and decrease insulin resistance. train within your limits. you must get out of the gym and seek professional advice immediately. 5) If you get sick. 4) If you do feel an injury coming on. The key is to listen to your body. know when to quit. 2) To prevent injuries you must always warm up thoroughly. feel sick or feel overly tired. When the injury has subsided you must ease yourself back into the gym and listen to your body. only perform the assigned sets and follow a proper nutrition and supplement plan.The Truth About Building Muscle Chapter 8: Proper Rest & Recovery Chapter 8 Review 1) Sleep is an absolutely crucial recovery period and its importance should not be underestimated.www. take a break and perform your workout the following day. pay close attention to your diet and supplementation. 6) If you feel overly fatigued or unmotivated to train.MuscleGainTruth. Increasing your glutamine intake may be beneficial. 2008 . In order to minimize muscle loss.All Rights Reserved Page 259 of 267 .com . do NOT workout! Make sure to rest until your body is fully healed.

com .MuscleGainTruth. and perform your workouts with 100% intensity? I hope so. allow your body to heal properly. you should still able to see just how straightforward building muscle really is. Although you have probably spent quite a bit of time reading though all of the information outlined in these pages. you should be able to answer yes to all of those questions. spend your money on the right supplements. Train hard. the overall approach is very simple. because as long as you have read and understood everything in this book. The goal of writing this book was to show people that the muscle-building process does not require you to memorize countless principles. There is nothing more to it than that. The rest is just details. take your vitamins. measure out your food quantities with laser-accurate precision or buy in to the "latest breakthrough" supplement scam. The muscle-building process merely requires you to understand a few basic principles and execute them on a consistent basis. carbohydrates and fats to consume everyday.www. how do you feel? Are you confident that you will now be able to execute the best workouts of your life? Are you confident that you will know how much protein. 2008 . eat lots. and sleep. Even though there are some specific guidelines that you will need to follow. and what foods you can find them in? Are you confident that you can keep yourself injury-free.The Truth About Building Muscle Chapter 9: Closing Words Chapter 9: Closing Words So.All Rights Reserved Page 260 of 267 .

The Truth About Building Muscle Chapter 9: Closing Words As long as you follow the basic guidelines laid out in this book and consistently implement them. Why? It’s because so many of the other books out there have one thing in common.www. You know. The truth is that building muscle is a battle! The truth is that training with 100% intensity is uncomfortable. so you'd better get started! And you know what? Building muscle is hard! It's damn hard. Think about that… You will be successful. That's fine with me. 2008 . I'm not here to do that. I mean sure. you're going to have to work for it.MuscleGainTruth. there are so many other books and programs out there on the Internet. If you want to get huge. The truth is that eating 5-7 meals a day requires a lot of discipline.com . they all make building muscle sound easy. What are you waiting for? Building muscle takes time. it's obvious why they do it.All Rights Reserved Page 261 of 267 . It's because the easier they make the musclebuilding process sound. and it is not going to happen without a fight. I'm here to give you the truth. the more books they'll sell and the more money they'll make. and some of them make me cringe. you will be successful. they can make their money by misleading people.

strong and confident. massive. And I don't care what anyone else tells you. stronger muscles. You are now equipped with what I confidently believe to be the best muscle-building techniques available. As you press forward in your quest for bigger.com . because if they try to portray bodybuilding as a walk in the park. When the day arrives that you are finally able to take your shirt off.MuscleGainTruth.All Rights Reserved Page 262 of 267 .The Truth About Building Muscle Chapter 9: Closing Words That is the truth. Right now I want you to close your eyes and envision the body you hope to achieve. building muscle is hard! But I'm here to tell you that every ounce of energy you put into your muscle-building endeavors will pay off in its fullest. every aspect of your life will change for the better. Being able to change your body through your own willpower and determination is one of the most satisfying and rewarding things you could possibly accomplish. As each day passes you'll be one step closer to achieving the muscle mass and strength you desire. look in the mirror and be happy with what you see. and reaching your goals is simply a matter of taking that knowledge and consistently applying it week after week. Dramatically increasing your body's muscle size and strength is truly a thing of beauty. you will be overcome with a sense of pride and satisfaction as you watch your body change from week to week. and it is only a matter of time before you do. As long as you follow these guidelines closely it is physically impossible for you to not build muscle.www. they're full of it! So yes. 2008 . ripped. Picture yourself. Looks pretty good doesn't it? Well I'm here to tell you that you can achieve that body.

but I do know that the Buddhist philosophy stresses that we do not focus on the past or the future.com . month after month and year after year. I got there by applying these principles day after day. and neither will you. one thing that is absolutely imperative to remember is that building muscle takes time! Nobody got huge overnight. Don't worry about how much you'll weigh in 6 months or whether or not your squat will reach 250 pounds within 8 weeks. and as long you're consistent. Don't become frustrated if you don't experience the gains you were hoping for right off the bat.The Truth About Building Muscle Chapter 9: Closing Words However. Focus on improving slightly upon your previous workout. eating 5-7 meals every day and giving your body adequate rest. Sure. Focus on today. This is simply the reality of the entire process and is something you need to understand before you begin. Do you think I just woke up one day 80 pounds heavier? Do you think that after 3 weeks of training my squat increased by 300 pounds? Of course not. Take everything one step at a time. you'll be successful.www. Rome was not built in a day! Now I'm not a religious man. I want you to apply this way of thinking to your muscle-building journey. but do not let them blind you of what you must accomplish in this very moment to reach them.All Rights Reserved Page 263 of 267 . setting goals is great. I focused on meeting my nutritional requirements every 2008 . Building muscle is all about baby steps. but rather devote our energy to what is happening in the present moment.MuscleGainTruth. week after week.

The Truth About Building Muscle Chapter 9: Closing Words single day and adding a few pounds to the bar every week.MuscleGainTruth. Take things one day at a time. train hard. There are no shortcuts to any place worth going.All Rights Reserved Page 264 of 267 . Train and eat for today. and building muscle is no different. eat plenty and good things will happen. We'll all begin at different ends of the spectrum. It will be the same for you.www. I don't care if you weigh 175 pounds or 95 pounds. It's where you end up that counts. but in the end we'll land in the same place. and tomorrow do the same thing. Don't worry about where you start.com . and I promise that your life will forever change for the better! Thanks For Reading! 2008 . My gains did not happen overnight. Work your ass off. focus on where you'll finish. they were cultivated over time. because where you start is irrelevant. follow these principles closely.

detailing the principles behind proper nutrition. progress tracking tools. false promises and gross exaggerations.MuscleGainTruth. you’ll also gain instant download access to a full collection of additional fat loss support modules and bonus items.HowToBurnFat.com . “The Truth About Burning Fat” is your honest stepby-step guide for achieving a lean. cardio. fad diets or bogus equipment of any kind. The full package is known as “The Real Deal Body Transformation System”. This 261-page e-book covers the entire fat burning process from A to Z.The Truth About Building Muscle More Information Sean Nalewanyj's Other Renowned Fitness Systems The Real Deal Body Transformation System www. progress tracking and everything in between. mp3 audio courses.www. Along with the best-selling e-book.All Rights Reserved Page 265 of 267 . click the link below for more details… Click Here For More Info 2008 . weight training. customized eating plans. If you’re interested in learning how to burn fat and tone your muscles quickly. attractive and healthy body without supplements.com In a weight loss world dominated by marketing hype. product reviews and more. This includes step-by-step workout plans. safely and permanently. video lessons.

FitnessInnerCircle. members-only bodybuilding and fat loss community open to anyone who is interested in living a fit. confident and healthy lifestyle.I.F.The Truth About Building Muscle More Information The Muscle Building & Fat Loss Inner Circle www. The M.com . make friends and share advice with thousands of fitness-oriented guys and gals from all over the world.MuscleGainTruth. Along with learning advanced bodybuilding and fat loss techniques from our massive.All Rights Reserved Page 266 of 267 . you'll get to… Setup your own profile Upload your pictures and videos Share your goals and progress with other members Write blogs Browse other member profiles and add friends Send and receive instant messages Ask questions and share advice on the private forum Interact face-to-face with our video chat client And much more! It's a full bodybuilding and fat loss community designed to keep you driven and motivated over the long haul… Your virtual home away from home! Click Here For More Info 2008 .com On top of his best-selling fat loss and muscle gain programs.C combines cutting-edge tips and tricks from a team of renowned muscle building and fat loss experts… along with a detailed list of interactive applications that let you chat.www. regularly updated fitness library. Sean Nalewanyj is also the owner of the renowned “Muscle Building & Fat Loss Inner Circle”… A private.

but they are definitely a useful addition when used in conjunction with your training and nutrition plan. there are still a select few products that I do believe can accelerate your results if used properly. The majority of so called “muscle building” products out there are overhyped junk and do nothing more than thin out your wallet. For that reason.All Rights Reserved Page 267 of 267 . This will remove the guesswork for you so that you don’t have to waste your time sifting through all the different products out there.The Truth About Building Muscle More Information Recommended Nutritional Supplements After reading through this e-book I’m sure you can see by now that I have a relatively “anti-supplement” stance when it comes to building muscle. the majority of you will probably use supplements of some kind in your program anyway. These supplements are not going to perform any miracles. I can also hook you up with a special discount coupon that will give you 15% off of your first purchase… Click Here For More Info 2008 .com . Go ahead and visit the following page for more information. In addition. I decided it would be a good idea to at least recommend the supplements that I personally use and believe in.www. That said.MuscleGainTruth.