Attention: All Skinny
Individuals That Don't Know How To Gain Weight or Build Muscle
Mass…
"Discover
How A Firefighter Uncovered How To Gain Weight & Was Able To Go
From 147 Pounds To 230 Muscular
Pounds....All Without Using ANY Supplements, Eating ANY Foods He
Wanted, Eating Very LITTLE Protein, Doing NO Cardio, And Working
Out Less Than 2 Hours A Week!!!"
The
Truth On The Right Way On How To Gain Weight:
I took my
skinny 147 pound body to a muscular 230, without using almost any of
the garbage routines that are all over the internet and in
magazines. I got FED UP with working out every day, spending all
of my hard-earned money on garbage supplements, eating every 2 hours,
eating a lot of protein.........without seeing any results! After
10 years of this, I still looked like if I didn't even work
out!!!!!!! I still didn't know the truth about how to gain weight.
-----------------------------------------
Hello, my internet friend,
I’m a Firefighter
/ Paramedic / Haz-Mat Technician
for the Cleveland Fire Department,
in Ohio, USA. I’m also a Certified
ACE / IAFF
/ IAFC Firefighter Peer Fitness Trainer. I
always struggled to gain weight or
muscle on my skinny 147 pound frame,
at a height of 6 feet. Talk about genetics.....when my father
married my mother, he only weighed 140 pounds!
After I finally
learned the shocking truths (that
magazines and so-called experts
aren't sharing) I was finally able to find out how to make my
body gain weight,
building over 70 pounds of
muscle, putting on 5 inches on my arms in the
process. My strength shot up (I'm currently curling over 185 pounds on
the barbell). My body weight went
from 147 pounds to 230 pounds. This
allowed me to be in the top 12 out of
3000 (yes, three thousand) guys
competing for one of the few positions on the Cleveland Fire Department.
It sounds like I may be trying to "cause controversy for publicity",
etc., but I'm not. I just write with brutal honesty and sincerity,
something that in my opinion hardly exists in the world of
bodybuilding. Yes, what I say is very different from just about
everyone else, but that's exactly why I write it.
It seems that not many individuals are willing to "go against the
grain". Let's be honest, everyone deep down inside knows that
these
supplements aren’t doing A THING for any of us. If what is
written in
all the magazines and on the internet were correct, then why on earth aren't there more people
walking around that actually look like they lift weights????????????
I'm not afraid to unmask or speak out against any of these scam, oh,
excuse me, supplement companies or the worthless training
philososophies that are just vomited out day after day.
The bodybuilding industry is a "monkey see, monkey do" industry, so
everyone just pretty much repeats what they heard the guy next to them
say, regardless if it works or not. Again, I speak out against
anything or anyone that is taking my hard-earned money out of my pocket
or wasting my valuable time WITHOUT GIVING ME ANY RESULTS IN
RETURN.
I'm a Firefighter, so, and excuse me for being so blunt, I could care less about what the magazines
or websites say. If it doesn't work, then I'm going to
tell you it doesn't work.
I bet your personal
experience with learning how to
gain muscular weight,
working out hours
a day, 5-6 days a week, eating until the point of wanting to throw up,
chugging down disgusting-tasting powders and shakes, swallowing
boatloads of pills, and the frustration of failure to change your
skinny body, is very similar to mine:
I searched and
bought all the major bodybuilding and fitness magazines, books, and
videos, such as:
•
Flex
•
Iron man
•
Muscular Development
•
Muscle Media
•
Musclemag International
•
Men's Health
...and others
I put every routine
in practice. After almost 10 years I
still looked like I had never even
picked up a weight! I tried all kinds of methods; different
amounts of
sets, reps, training frequencies, speeds, rest periods, and exercises.
I put in practice the nutritional strategies. And the money I spent on
supplements was outrageous.
I had spent an
average of $300.00 to $400.00 a month on worthless supplements. That's
about $3,600.00 to $4,800.00 a year. Multiply that by 10 years
and you
have a grand total of about $43,200.00
on supplements that did nothing
at all for my body. (I could have bought a Cadillac with
that!)
Here is a list of
some of the ones I used and that I recommend you not waste your money
or hopes on either:
•
Creatine
•
Ephedra
•
Pump-Tech
•
Ribose
•
Mega Mass 4000
•
Nortesten
•
Acetabolan
•
Hydroxycut
•
Cell-Tech
•
Ripped Fuel
•
HMB
•
Cytodyne
•
Taraxatone
•
Cort-Bloc
•
Triax
•
CLA
•
NAC
•
Glucosamine Chondroitin
•
Glutamine
•
Tyrosine
•
Hot Stuff
•
Methoxy
•
Myostatin
•
Cybergenics
•
Xenadrine
•
Thermogenic Pills
•
Pro-Hormones (Andro)
•
Chromium Piccolante
•
Amino Acid Pills
•
Niacin
•
GH Stack
•
Growth Hormone Boosters
•
Testosterone Boosters
•
Valerian
•
Ginkgo Biloba
•
St. John's Wart
•
Liver Tablets
•
Nerve Enhancers
...and many others
Long list, isn't it?
I'm positive you've also tried some of these. And the “kicker”
for me was that I would diligently take all of these supplements, along
with combining it with all the latest training techniques that were out
there………….yet I had no new muscle mass
to show for it!
Finally, I learned
of couple of hard lessons…
Why You Aren’t Gaining Any Weight or Strength From the Way
You Train
Let’s be real honest
and sincere here.
- How much
muscle weight have you truly
gained from all those countless of hours, hundreds of sets, thousands
of reps, and buckets of sweat that you have lost from working out???
- Don’t you feel that
for the all the effort you invest when training to gain muscle weight
you should be a lot bigger and stronger than what you are now???
- Look at your
body now and compare it to
what you looked like exactly 12 months ago. Do you really look
like you have made some tremendous gains in muscle weight and strength?
- Do you have people
coming up to you everyday asking you if you workout, if you lift
weights, and how much can you lift?????
- How much
progress have you honestly made in
the last 12 months???
Unfortunately, if
you have been training for some time now and haven’t gained the kind of
weight you would like, more likely than not, one of the reasons is
because you have been mislead to
follow incorrect training techniques,
splits, and schedules. (I doubt you would be reading this
website
right now if you were truly 100% happy with your muscle weight-gaining
progress).
I can’t tell you how
many different routines I tried. All the different amounts of
sets, exercises, rep ranges. I did anywhere from 2 sets an
exercise to 10. I tried between 1 rep per set all the way to 50
reps per set.
I followed:
- Heavy
Duty (HIT) training
- Positions-of-Flexion
- Body for Life
- HST
- MuscleNow
- Hyper Training
- X-Reps
- German Volume
Training
- The Warrior Diet
- and just
about every other routine trying to gain muscle weight
Now, I'm not saying that these programs in
particular that I just named are scams. Each and every one has very good and valid points and suggestions.
I give credit where credit is due, and these individuals that have
developed these programs deserve credit for some of the great tips they
provide. However, for ME, for MY particular body type and
situation, they didn't
work as well.
These programs I just listed have worked for many people. Hey, I
tell the truth, even if it means speaking
highly of other programs that are designed to help you gain muscle
weight.
These programs have helped many individuals achieve their goals.
I'm
not biased at all. Feel free to check out any and all of these
programs, since, again, they all have several concrete, effective
techniques.
I tried using very
heavy weight, and using low weight. I tried fast reps, and I
tried super-slow reps. I did 1 exercise per muscle, and I tried 6
different exercises per muscle.
I used machines,
cables, free weights, a Bow Flex, calisthenics, plyometrics, rubber
bands, and everything else in between.
I followed
professional bodybuilders’ routines. I tried natural
bodybuilders’ routines. I tried high volume, and low volume.
…………and no results
to show for it!
The problem is that
magazines and websites (NOT the ones I listed above) have all been repeating
the exact same worthless
routines since the beginning of time. What is recommended
only
works for someone that is already a naturally larger person and has
great genetics for building muscle and gaining size (…..oh, yeah, and
steroids has a lot to do with it too).
However, for someone
that can’t gain muscle weight easily the routines and training
philosophies will get you nowhere fast! If what was found
on the
internet or magazines worked you’d be seeing millions of little “muscle
men and women” walking around on the streets.
I don’t know about
you, but where I live, and everywhere that I travel
to, I hardly ever see anyone that even looks like they workout………and
that includes even inside training gyms and recreational centers!
Well, I’m going to
tell you right now that there is a very specific number of sets, rep
range, exercises, number of times to train a muscle, rest periods,
etc., that is hands-down the most effective specifically for the skinny
hardgainer looking to gain some serious muscle. And guess
what? You won’t find it in any
magazine or website. None!
I made my huge jump
in muscle weight and strength while:
- working out
less than 2.5 hours a week
- performing only 2
total “special” sets per muscle every 7 days
- training only 3
days
a week
The Truth to How to
Gain Weight......That Isn't Revealed in the Magazines
Read any magazine
and they all pretty much state the same thing. They
recommend a certain amount of sets for a certain amount of reps, for
certain exercises. They all say you must train “intensely”. Well,
why is it that there
are thousands of people following all of this
training advice yet none of them seem to put on any real size???
Magazines recommend
very specific exercises for certain body parts,
like the barbell bench press for chest and the squat for legs. Well, I
did those for years........and didn't gain one inch of muscle.
They all say to
train each muscle once a week. Well, I did that too,
and I didn't see one bit of muscular development.
- And, have you ever noticed that almost all of
these so-called “training” articles always seem to end with a
conveniently placed recommendation to take a certain supplement?
- Why is it
that
none of the information found in magazines, on the internet, and on TV
seem to live up to their claims and promises?
- Why doesn't your chest seem to grow, or why
don't your arms seem to get bigger?
- Why aren't you
putting on any weight?
Well, I began to do
my own experimenting and also began to learn from
those "average" people that had been successful in building muscle. I
came upon some controversial
realities. I also learned a lot when I was
studying to become certified as an Emergency Medical Technician:
One of the problems
with the information that is found out there is
that it is all based on "THEORY". As I learned when doing my
medical studies, just because something "looks" good on paper, in a
textbook, or in a lab, doesn't mean it's what works in REAL LIFE.
Most of the people that write articles and books don't even have a
good-looking body themselves! I'm a firm believer that you must
"practice what you preach".
You have to have
built your own body before you can go on and try to
assist others. That's like someone trying to sell you a "Get Rich
Quick" program, yet they themselves are flat broke! I went from
being thin, to having enough size to be in the top 1% hired by the
Cleveland Fire Department.
The Unmasking of the Lies About Nutrition if You Are Trying
to Gain Weight
You can pick up
pretty much any magazine and read an article on what
the proper nutrition is for building muscle. What's funny is the fact
that they all pretty much state the
exact same advice. These so-called
nutritional / diet "gurus" just regurgitate or repeat what they've been
reading in the other magazines. They fail to put into consideration
what I call "real-world nutrition”.
Everyone seems to
pretty much recommend you eat a high amount of
protein, a certain amount of carbohydrates, and a certain amount of
fats. They break down eating into specific "ratios" and "percentages".
Some say to eat 40% of this, 30% of that, 65% of this, and so on and so
on. Then, according to these diets, you must eat specific amounts of
certain nutrients at certain times of the day.
Some say to train on
an empty stomach. Others say to eat within 30
minutes after training. Some say to eat high carbs during the day and
low at night. Some recommend you eat 1 to 1.5 grams of protein per
pound of body weight.....others say more. Some say you can only eat the
foods you enjoy once a week, on your so-called "cheat day" or "free
day". Some say to eat 6 meals a day, others say to eat 8-10 meals a day.
Then they make it
seem that if you put one piece of food that actually
tastes good into your mouth you are going to instantly sabotage your
bodybuilding goals. They make it seem that if you go more than 2
or 3
hours without eating protein your muscles are going to immediately
shrink down to the size of raisins.
Eating has turned
into an expensive, overly complex matter. However,
why is it that even if you follow all of the nutritional advice given
in the magazines and on TV, and you purchase all of the products
recommended you still don't manage to
change the appearance of your
body??????
Why?!
Well, guess what? They are all wrong.
What You Eat is NOT That Important in Determining the Amount
of Muscle or Weight You Gain!
Before you begin to
doubt the sentence you just read, take
a good look
at PRISONERS:
- Prisoners only eat 3 or 4 times a day.
- Prisoners
have
no choice as to what types of food they eat.
- Their meals are not very nutritious according
to "popular" standards.
- Their meals
are high in carbohydrates, and are low in protein.
- The little protein they eat is not the
"ion-exchange" high-priced whey, it is mainly eggs, milk, and some beef
and chicken here and there.
- Prisoners
don't use any kind of supplements whatsoever.
However, prisoners
are some of the most muscular, most
massive, most
well-defined, most powerful individuals!!! No doubt about it!!!!
That alone should
make it obvious that what you eat almost has no
affect on your muscle building progress.
I quickly came to
the realization that just because a diet "looks good
on paper" it doesn't mean it's actually going to work in real life.
For many years now
we have been led to believe that your muscle weight
gain goals rely up to 80% on nutrition.
Why is that there
are tons of people who eat very "clean", buy
high-priced "fat free" foods, organic products, powders, and supplement
shakes, and measure and calculate every little calorie they put into
their mouths, yet they still don't LOOK good???
Think about it: who
benefits the most from people buying tons of
certain foods and products to follow the "popular" diets? The
manufacturers and sellers of these goods. Companies are going to
write
all over the magazines and television that you must eat a high amount
of grams of protein just to get you
to go and spend $50.00 dollars on
some bucket of the latest "muscle-building" protein.
They are going to
tell you that you must consume a "high-glycemic /
protein / creatine shake" immediately after working out to get you to
go out and spend your money on their worthless powders and shake
bottles.
Imagine if companies
came out and told the truth about eating. They
would go bankrupt, because people would no longer be fooled into buying
their lousy foods and supplements.
Why
Supplements Are Worthless and Why You Shouldn't Waste Any of Your
Hard-Earned Money on Them
As I mentioned
earlier, I have spent over $43, 200.00 on supplements,
and that amount is probably in reality a lot higher. I didn't gain one
ounce of muscle or any bit of strength from any of them.
Every couple of
months a new supplement or an updated, "more potent",
version of an existing supplement is released to the market. Every
single one makes claims of being able to pack and build pounds of
muscle while burning pounds of fat. And they seem to be getting more
and more expensive.
Why
is it that none
of them seem to live up to all of the their hype???
The
Truth Behind The Makers Of Supplements
Ever noticed how
certain magazines seem to really "push", hype-up,
promote, and run tons and tons of articles on certain supplements. For
example, look at the list below:
MAGAZINE
BRAND
THEY SUPPORT
Ironman
Magazine
Muscle-Linc
Musclemag
International
Muscletech
Kennedy's Formula One
Flex
Weider
Victory
Muscle
and Fitness
Weider
Victory
......and the list
goes on!
Is this a
coincidence? Not at all! The fact of the matter is that the
owners of these magazines are also the same ones that are developing
these particular supplements. That is why they push and talk so
highly
of all over the pages of their magazine about these products...so they
can make tons of money off of people like you and me.
Look it up in any
business magazine; the supplement industry is a
multi-billion dollar industry. That's why you cannot believe what these
writers and authors in these magazines say about their supplements
because their main goal is to “sell,
sell, sell”....regardless if you
actually gain any muscle or strength at all. They are about as
bad as used
car salesmen.
What About The Incredible Claims Made In
These Articles And Ads?
“Build 35 pounds of
muscle and burn 30 pounds of fat in just 4
weeks!!!!!" ...........................yeah right!
Here is a little
known fact (but very important):
The FDA (Food and
Drug Administration), which is the U.S. government
agency in charge of regulating substances, is not under any law
obligated to investigate, verify, or test any claims made by any
supplement companies or if they are even safe at all.
Many of these
supplements are down right dangerous!!
This means that a
supplement company can make any outrageous claim it
wants (in order to fool you and I into buying) and the government
conducts absolutely no testing. Every couple of months you see a new
pill, powder, cream, etc., being praised for its unbelievable effects
on building muscle, testosterone boosting, steroid-replacement, or
anti-catabolic effects. They can say whatever they please......even if
they are flat out lying!
The
Truth Behind the "Medical and Scientific" Studies That Supposedly
Back-Up the Supplement Company Claims On How To Gain Weight
On most of the ads
or articles that hype supplements a "medical or
scientific study" is cited. You read how a "double-blind" study on a
"placebo" group and a "tested" group over a certain amount of weeks
proves the claims of muscle-building by the supplement company. Guess
who's paying for those tests to be conducted? That's right, the
supplement companies themselves.
How do I know this?
The supplement companies themselves say it, but
they try to twist it by saying that "they want to ensure the
effectiveness of these products and they want to 'help' bodybuilders by
producing supplements that work".
You can best believe
that these "scientific studies" are biased.
That's
like believing medical exams conducted by tobacco companies saying that
nicotine is not addictive and dangerous.
If a supplement
company is constantly paying "big money" to these labs
and technicians to conduct these so-called "studies", these tests are
going to make sure they support and make the supplement look good for
selling. Like the saying goes, "Don't bite the hand that
feeds
you". Bottom line: these lab studies are biased.
How is it possible
that an "all-natural" supplement claims to be as
strong and effective as steroids, yet not have any of the dangerous
side
effects?
Every single
supplement company claims that THEIR whey protein,
pro-hormone, or creatine is the most effective and only one that
works. So which company then is telling the truth?
None! They just want your
wallet.
Magazines charge
thousands of dollars per month to advertise in their
magazines, so, of course, they want to keep selling.
Something I learned
in my Paramedic studies: Another factor they
fail to tell you is the dosage of the particular ingredient that was
actually used on the test subjects. Sure, the ingredient might
have shown some signs of hope, but many times it's at very high
dosages, sometimes up to 10 times more than what they recommend on the
label! If you were to take the high dosage used in the
studies
you would have to rob a bank to afford it, with the risk of suffering
some sever side-effects.
I could keep on
writing of my specific personal experiences with
supplements, but it would probably be longer than the Bible.
Why
Do The Test Subjects Seem To Respond So Well To These Supplements?
Another thing that
must be looked at in these tests are the subjects
themselves:
- On many tests, they
use rats, not humans.
- On other tests, the subjects are people who used to train,
but haven't in a while. No matter what they ingest
or what routine is used, they are going to make muscle gains.
This is because once your arms, chest, or any other muscle group have
reached a certain size and strength, it is MUCH easier to return to
that if you had stopped training for a while. This is called "muscle
memory". These subjects sometimes are just "re-gaining"
size and strength that their muscles had already once possessed.
So, no, it isn't the supplement that
is responsible for the muscle
gains.
- Sometimes, the
subjects are ill, malnutritioned, or recovering individuals that pretty
much any change in their diet or training is going to give some
results. Again, the supplement isn't responsible for the gains,
but the
supplement companies try to make it look that way.
- Sometimes, the test subjects are bodybuilders
that are either taking steroids or
are naturally gifted, or both. Those
2 factors alone make it worthless for
skinny people like you and me.
How can you find out
this information and verify it yourself? At the
very end of these ads or articles they cite in small print the
“references” to the studies. You can then take that and look the
studies up in the medical journals which give the details of these
studies. That's where you start seeing the REAL facts behind these
"studies".
The
Truth Behind the Famous "Before" and "After" Pictures
Wow! Amazing how in
the "Before" picture you see this completely out of
shape guy, gut hanging out, flabby arms and chest. Then the "After"
picture shows him ripped to the bone, big muscles, and veins all over
the place.
There's more than
meets the eye. Look very closely and examine these
photos real good.
This Is How They
Make These Pictures Look Much More Spectacular Than What They Really
Are:
- Body Fat:
Take a real good look at the "size"
and "width" of their shoulders, chest, and arms. They are actually the
same size and width in both photos. The one major difference is that in
the "After" picture is that the muscles are much more defined, visible,
and vascular. That is because they got
rid of the body fat that was
covering up the muscle that was already there. So, in reality,
they
really didn't make those "huge" gains in muscle the ad claims, they
just simply lost body fat. The skinny person like you and me is
striving to build muscle and put on size.
- Tan and
Haircut: In the "Before" photo the guy
is pail and hairy. Then in the "After" picture he is golden tanned,
sometimes even oiled-up, well shaven, and with a new haircut. Again,
that has nothing to do with the
effectiveness of the supplement.
- Lighting and
Shadows: The "After" picture
usually is done by a professional photo studio were lights and shadows
can be manipulated to create an
illusion to make the transformation
much more dramatic than what it really is.
Supplements will
come and go everyday. Don't waste money that you
sweated, sacrificed your mind and body, and spent 40+ hours weekly at
work to earn. Look at prisoners. They
don't eat or swallow any
supplements at all. Yet some of the most muscular men are in prison.
I put on over 60
pounds of muscle on my frame and grew in strength
after figuring out the correct training and eating techniques......ALL
WITHOUT SUPPLEMENTS. You can
do the same! (shortly I'll show you how)
What
About The Most Overlooked Key To Building Muscle And Getting Rid Of
Your Skinny Body..........THE MIND?
The mind is what
will more than likely "make or break" you. Once I
finally figured out the correct training and eating techniques, I also
noticed that what was in my mind "sealed" my muscle building progress.
- How many times has the way you "felt" mentally
determined if you had an outstanding............or bad workout?
- How many times
has how "confident" you felt about lifting a particular amount of
weight for a certain exercise determined how well that set went?
- How many times
has your mind caused you to stop a set at a certain number of reps,
when in reality you could have completed another 1, 2, or 3 more reps?
- How many times has you "not being in the mood
to train" caused you to miss a workout?
- How many times has
you "not feeling like fixing a meal" caused you to settle for eating
"whatever's around and convenient"?
- How many times has a "craving" caused you to
"binge"?
Do you see what I'm
getting at? I myself have fell victim to all of
this. That's why I quickly realized that without the mind involved you
will not succeed.
However, almost every single article,
book, and video
neglects this incredibly important piece of the muscle building puzzle.
I figured out and
learned from others certain techniques that allowed
me to properly focus my mind to lead me to muscle and strength gain. I
was able to break them down into 10
STEPS that are easy to follow.
Learning how to bring YOUR mind into the "muscle building picture" will
help you get rid of your skinny body and build muscle.
Again,
I went from a skinny 147 pounds (at a height of 6 feet tall), to
growing to the weight of 230 pounds….that’s over 70 pounds!
Now, it’s YOUR turn….
Like I've stated
before, I spent loads of money on supplements,
magazines, videos, and books, and deprived myself of eating the foods I
enjoy for almost 10 years, which got me nowhere. I finally was able to expose the truths
that allowed me to gain muscle weight, strength,
confidence, self-esteem, and a body I was proud of showing off.
It also led me to
becoming a Cleveland Firefighter......all:
- without
supplements
- working out less
than 2.5 hours a week
- performing only 2
total “special” sets every 7 days per muscle
- buying everything
from the local grocery store (NOT some expensive supplement
store)
- I achieved this
without sacrificing the precious time I
spend with my wife, family, friends, career, etc.
I have had friends
and fellow Firefighters ask me to help them build
strength and get rid of their skinny bodies also. I knew that
there were tons of others who have
gone through the exact same
frustration and loss of money on bad advice as I did.
I got tired of
seeing supplement companies rob
working people of their
hard-earned money, because it happened to me. I knew that if a skinny,
weak, average-genetics individual like me was able to gain muscle
weight and strength, many others could do it also.
So, I decided to
write a very detailed, step-by-step
manual that
explains every-single-thing I did to build muscle and strength.
It
explains in great detail how I went from weighing 147 pounds to
weighing 230 pounds, adding 5 inches to my arms, and increasing
tremendously my strength. This program is written with the needs and
concerns of the average, skinny, hard-working, busy, full of personal
responsibilities, hardgainer person in mind.
Here is a list of
some of the topics and questions that explain the many techniques,
truths, and strategies that I have uncovered
in my manual:
- The concept of increasing “muscle
capacity” (page 5)
- How your
nervous system determines whether you just get strong, or whether you
get big AND strong (page 6)
- The 6 Major Muscle Building Factors (page
7)
- To increase
the size of the muscle, do I have to go to failure? (page 7)
- How to tap into “untouched and untrained”
muscle fibers (page 7)
- Is getting a
good muscle pump necessary for building muscular size? (page 8)
- How many sets it takes to cause the greatest
muscular “growth spurt” (page 10)
- Which set is
the ONLY growth-producing set when training (page 11)
- How many reps a set it takes to work completely
a muscle (page 12)
- The
BEST training technique I have ever discovered to use during a set that
produces the quickest muscular development WHILE allowing to cut my
training time to 1/5th of what it used to be (page 14)
- The “Heavy Weights for High Reps” concept
(page 14)
- How fast to
perform each rep to induce the most tension in a working muscle
(page 15)
- How the amount of reps affect muscle strength,
growth, and endurance (page 18)
- Aren't high
reps for getting you "cut and defined" and "shaping" the muscle, and
not for building size? (page 19)
- Are low reps for building mass? (page 19)
- If “partials,
negatives, and forced reps” are worth doing (page 20)
- How long should I pause in between each
rep? (page 21)
- What if you're
an "advanced" trainer, should you use more sets or exercises?
(page 21)
- How many times a week should I train the same
muscle (…and it’s NOT once a week)? (page 22)
- The 4 Stages
of Muscle Building (page 24)
- How do I group up my workouts and on what days
should I work out? (page 24)
- The best
training split (ways to group up your workouts) that gives you most
amount of training and recovery (“the best of both worlds”) (page
25)
- How long to rest between muscle groups while
working out (page 27)
- How often and
when to take a break from training (page 27)
- The best way to warm up a muscle to prepare it
for the “real set” (page 28)
- Whether you
should stretch or not (page 28)
- How much weight do I use per exercise?
(page 29)
- When to
increase the weight (what gauge to use) (page 29)
- Why you should only do 1 exercise per muscle
per workout, but how to rotate them for full development (page 31)
- Should I do
"compound" or "isolation" exercises? (page 36)
- Should I use barbells or dumbbells? (page
37)
- Which are
better.....machines, cables, or free weights? (page 38)
- List of some exercises to perform per
muscle (page 39)
- How to know
when it’s time to “drop” an exercise from your routine and pick a new
one (page 41)
- But won’t doing the same exercises for months
and months without changing cause me to plateau? Don’t I have to
keep “tricking”, “shock”, and “keep off guard” my muscles so that I
continue to grow? (page 42)
- Should I join
a gym or train at home? (page 43)
- How to perform each exericise (page 44)
- Why you
SHOULDN’T perform an exercise with strict form (page 51)
- The 5 Keys to Avoiding Injury (page 53)
- Should I use
different grips? (page 53)
- Should I use a waist belt for support?
(page 54)
- Why you have
to keep your workouts to under 1 hour (page 55)
- The moment of the day to never train at
(page 57)
- Do you have
to feel sore to know if you had a good workout? (page 58)
- How to train a “stubborn / lagging” body
part (page 59)
- The major,
major importance of The Training Log (page 60)
- Why WHAT you eat isn’t
what’s important (…and
what IS) (page 62)
- The
brutal
truth about protein (…I guarantee you that you aren’t going to read
this ANYWHERE ELSE!) (page 63)
- The # 1 proof that a high protein diet is NOT
necessary (page 65)
- Will being a
vegetarian affect my ability to gain muscle? (page 66)
- Should I worry about whether I eat "complex" or
"simple" carbs? (page 67)
- The real deal
with saturated fats (page 68)
- The biggest and most dangerous enemy in foods
today (…and, no, it’s not carbs, sugars, or anything like that)
(page 68)
- The most
important eating factor, by far, in finally getting rid of your skinny
body forever (page 69)
- Should I purchase "nutritional shakes" to help
me get my calories? (page 70)
- How much food
you need to eat to GROW (page 71)
- Links to websites that tell you the calorie
amounts of some of your favorite foods and restaurant items (page
71)
- A simple and
quick method to use on those few occasions when you don’t know how many
calories are in a particular food (page 72)
- One of the most important
concepts that you
MUST understand and realize if you are ever to convert your physique
from skinny to muscular (…by far, one of the most important truths in
this manual and what NO ONE realizes, even though it’s right in front
of their faces!) (page 74)
- Why it is a
major myth that you can gain muscle and lose fat at the same time
(page 79)
- What if I don't have the appetite to eat that
amount of food? (page 80)
- Why you need
to eat a different amount of calories on non-training days and how
much (page 81)
- In what manner to adjust your calorie level
whenever you switch from gaining muscle to burning fat (and vice
versa) (page 82)
- How many meals
to eat per day and when (page 82)
- “Pre-Planning” and how to do it (page 87)
- Metabolism,
vitamins, minerals, and anti-oxidants (page 88)
- The real story to how much water you should
drink (page 89)
- Why the RDA
(Recommended Daily Allowance) is worthless (page 91)
- Why the Glycemic Index (GI) is nothing but
garbage (page 91)
- Fast Food and
Restaurant eating (page 91)
- Training for fat burning and the # 1 mistake
EVERYONE makes (page 92)
- Why you should
never do “high intensity cardio” / “interval training” to burn
fat (page 94)
- What type of calories get burned depending on
the intensity (page 96)
- How to
determine your Maximum Heart Rate (page 96)
- Why you need to do cardio even while gaining
muscle (page 98)
- The best
moments to perform cardio for maximum fat burn (page 99)
- How to track your progress (not just strength,
but mainly muscle weight gain) and how / when to make adjustments (VERY
IMPORTANT!!) (page 101)
- The 3 “tools”
that you must use to track your growth (involving certain “readings”
and “measurements” of your body) (page 102)
- Bringing your “mind” / “mental attitude” into
the muscle weight gaining-picture (page 107)
- The 10 Steps
to Mastering the Mind (page 108)
- Samples of meals (page 109)
- A blank
Workout Log that you can use (page 112)
- One of my sample Workout Logs (page 113)
- A blank muscle part
Measurement Log (page 114)
As you can see for
yourself from this list (which I
included the exact
page number where you can find every particular piece of information),
this 115 page eBook
(electronic book) is packed with information on
every single page.
I don’t do like
other individuals that have
books. They fill up their pages with a bunch of “filler”
material. Not me. This eBook is nothing but pure muscle
weight gaining information. “Meat and Potatoes”!
|
|
Here's
What Other "Former" Skinny Individuals Have to Say About "FROM SKINNY
TO MUSCULAR" on How to Gain Weight....
"....., I
have now been trying your style of fitness
for two weeks and so
far this is the best fitness workout I
have ever done or even read about.
I have not been doing it
to long however in my two weeks of doing it I have seen a
noticeable
difference especially on my bicep (3/4 of inch).
In the first part of
my e-mail I just wanted to thank you for
creating this workout
and also making it available for others."
Ghiath,
U.S.A
",
I wanted to write and
say how much I enjoyed reading the ebook
yesterday, it is
awesome! I wish I could have
read this book
about 10 years ago. It has finally
put to rest every question I
had concerning proper
training and nutrition for muscle growth.
The explanation of rep ranges and
how they produce (or don't produce) muscle growth is priceless. I have wasted so much
time with Heavy Duty, Max-OT, POF type workouts that did
not produce the results I expected, but left me feeling
wiped out from all the gut-busting effort that was supposedly
necessary to force muscles to grow.
Also, the cycling of sets and rest
periods, within a structured format, to prevent the body from adapting to the
workouts instead of attempting to increase the weight by a few pounds whenever possible, or
throwing in a drop-set or superset here or there, makes this system's
approach something I can follow from here on out!
No
more time wasted reading various magazines trying to
figure out a way to cycle my workouts, what intensity
techniques I should use.... etc., etc., etc.
The nutritional
information is also outstanding, especially with
regards to protein
intake from both a frequency and consumption
perspective. The
explanation of how amino acids can be obtained
from sources other
than protein to facilitate muscle repair and
growth was the most
significant thing I have ever read concerning bodybuilding nutrition.
I was definitely
shocked at how little protein needs to be consumed on a daily basis.
Secondly, that it is not necessary to eat some protein
every 2-3 hours to
maintain an anabolic state goes against everything
the magazines and
supplement companies have preached for so long.
It will
be a such a relief to be able to go places without worrying
about
having to eat some protein every couple hours,
or else I'll start losing precious muscle tissue by the
minute (what a joke!!!). Everything from water consumption to
calorie adjustments are all explained
very clearly and
logically.
I am definitely ready
to start following the guidelines you have
established after
taking a couple weeks off to allow my worn-out body
to recuperate. I knew
there had to be a better way to approach obtaining a muscular body
without having to follow such rigid and unnecessary training and
nutritional practices. I thank God
that I found your web-site.
Developing a strong
muscular body should be a healthy and enjoyable
endeavor that
requires a certain degree of discipline, not something
that needs to become
an obsession in order to make worthwhile progress.
You
have provided so much valuable information that it makes reading other articles and magazines obsolete.
I am
trying to decide whether or
not to renew my subscription to Muscle and Fitness and Ironman (just
for the pictures, and to laugh at all the useless articles), but
why waste the money.
Thanks
again for making this book available, I believe it will the best money
I ever spent towards physical improvement (not to mention the money saved), and I look forward to
reading any future newsletters you send.
I can't
wait to finally start making some real progress, I will
definitely tell
anyone who asks where to find the best bodybuilding info
available.
God Bless,"
Jim Ellcessor, Ohio, USA
update from
Jim-------------------------------
"Hi ,
I hope everything is
going well with you!
I wanted to give you
an update now that I've been using your training
system for over a
month now, and all I can say is THANK
YOU!
Your eBook
and newsletters are the best source of bodybuilding advice that exists for us average guys.
Everything you said about training and nutrition has proven
to be hands-down the most effective
way towards achieving the body I've been working for
(somewhat unsuccessfully),during the past 10
years or so.
By eating a variety a
healthy foods......and following the sets,
repetitions and rest
intervals you outlined, I honestly
can't believe
the
progress I made in such a short period of time!
Every
bodypart is starting to become better developed and more defined.
My shirts are getting tighter through the chest, shoulders and arms,
and I've
had to pull my belt another notch tighter. My legs are getting such
a tremendous pump from the higher reps that it almost feels like they are going to explode...
You know, I always wondered how
movie stars could get into such
good shape for a specific role in a reasonably short amount of time. If
they are not taking steroids, or whatever, they must be working out on a
program similar to yours.
When I trained with Heavy Duty and POF, I pushed the
intensity level
so much with all of
the pre-exhaust, dropset and static contraction stuff,
that I couldn't work
out for more than a few weeks without feeling wiped
out. Then I tried MAX-OT and other various strength
training routines,
focusing on lifting
heavier weight for lower reps and long rest periods.
The results were
exactly as you explained in your eBook and the
newsletter 'The Size
and Strength Clash'. I think that the only size gain
I had been
experiencing lately was my tendons and ligaments swelling
up from the excessive
amount of weight they were trying to handle,
because my muscles
certainly weren't getting much bigger.
I am thankful to God that I didn't get
a hernia!. There were some days though, when I actually looked and felt
weaker (especially my arms), which I was beginning to realize was a result of
overstressing the nervous system on a continuous basis.
With a new
perspective on bodybuilding and a great training system, I now look forward to each
workout, yes, even leg training, and I
will never go
back to the way I used to train. Seeing the results of such productive training
without feeling totally exhausted is just awesome!
.....now rarely feel bloated or sluggish like I
did when I was gulping down those protein shakes.
Thank you again for the newsletters, they are quite inspirational,
and continue to reinforce the concepts that you have laid out in your book.
I read them and various sections of your book a couple times a week
to keep instilling the various training and nutrition concepts into my
mind. Please keep the newsletters coming!!!
Take care ,
and know that God watches over you and the other firefighters that
risk their lives for us each day!
Also, continued
success with your web-site, you certainly deserve it.
Hopefully
many others will realize this is best source of nutrition and training
they are going to find. I certainly think it is.
God Bless you and
your family,"
"I liked that the
book was easy to read and went right to the point which
is good. I just
wanted to get to the hard core information and not get
bogged down by all
the technical stuff. Most books try to impress you
by adding "fillers"
with alot of textbook information. I suppose this
makes them sound
smarter and maybe hides the fact that its all theory
and not tested.
What
grabbed my attention was that your ideas goes against everything, I mean everything(including Arnold, Weider),
I've read. I bought alot of books, including ebooks such
as one from Brad Callen, Tom Venuto,
Francesco Castano.
In my mind I was
thinking "This guy's idea is whacked, whats he thinking????" but then I thought,
it sounds crazy enough to work. It
sort of hits you and it all makes sense when you explain it
with real life examples.
Here I
am for over 10 years following everything
the gurus told me to do and although I gained some mass, I also gained a
lot of fat. I was just sick of hearing advice from guys who never tried
it themselves or who were gifted physically to begin with. Its
refreshing to know that your an average joe.
Your techniques
seems odd at first, thats because we were conditioned to think for years that what
we knew was the only way to get muscles. Its like you exposed
the biggest fitness scandal. I loved that.
But I can say that
for sure its a routine that I can be consistent with
because its so
simple. The nutrition part blew
me away and it made counting calories easier.
I actually get to enjoy my meals now!!!
No more looking at the clock to see if I have to
eat. No more weighing everything. It saves alot of time not
having to think about
carbs, protiens, fats. I can now focus
on just working out.
I like that you don't
have to buy supplements on your program. I m not
a big fan of them
either. Price and effectivness are the main reasons,
and they sure don't
taste good. I think its a good selling point, knowing
that we don't need to
spend more money as it is..
Oh yeah, email contact was the main reason I
purchased. I bought a lot of books and I've
always wanted to contact the author after reading for clarification. Its like having a personal trainer
for life. Although I
consider myself
pretty knowledgeable about fitness, I know that when I
progress into the
2nd, 3rd week of the program Im going to
have more questions
for you that might not be found in the book. Its a
peace
of mind to know that when I do, that you will answer them personally.
Regards,"
Sichan, California, USA
"I enjoy the e-book
very much and it has been very very helpful. What I
found most helpful is
the info on nutrition, I knew deep down that it would
be impossible and
very expensive to buy the amount of food and
supplementation as
the muscle magazines prescribed. Yet I am currently recovering from the
effects of the "250 grams of protein daily, 5000 calorie daily diet" in
which along with muscle, gained an immense amount of fat.
I am big
on motivation, but short on knowledge and nieve to what a magazine would tell me.
I'm going to spend more time ridding myself of this fat than I did putting on all
this weight.
I
wish I could have run across this e-book before I started training to
save myself the trouble. I'm
currently using your fat loss technique to see what my true muscular
weight would be. It's taken me time to realize it's better to be muscular than
big, and that's what I know this e-book will help me achieve.
The training section
is also very beneficial, I was killing myself training,
squatting 350 for
reps and dreading my training. I would quit training in
cycles due to the
emotional and physical stress that heavy training was doing to me. I can
see how that trains your nervous system more than your muscles after reading your
book. I never felt my target muscles performing the work under that much
stress. Lifting for higher reps
and producing the
pump has put the fun back into lifting for me.
It's
great to know that you don't have to spend a massive amount of money on
supplements and such to build muscle.
I would feel guilty spending 600-800 dollars a month on food when there
are people starving in other countries.
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